A yekufamba pad treadmill chinhu chakanakisa chemidziyo yeakaderera-impact maekisesaizi, kunyanya kune avo vari kutsvaga kuvandudza hutano hwavo hwemoyo, kuderedza uremu, kana kugadzirisa kubva mukukuvadzwa. Heano mamwe maekisesaizi aunogona kuita pane yekufamba pad treadmill:
Kufamba:
Tanga nekufamba-famba kuti udziye muviri wako. Zvishoma nezvishoma wedzera kumhanya kuti uenderane nhanho yako yekusimba.
Interval Training:
Alternate pakati pe-high-intensity intervals uye yakaderera-yakanyanya kupora nguva. Semuyenzaniso, famba kana jog nekumhanya kweminiti 1, wobva wadzikisa kukurumidza kupora kwemaminetsi maviri, uye dzokorora kutenderera uku.
Inlination Training:
Shandisa incline ficha kutevedzera kufamba kana kumhanya uchikwira. Izvi zvinonangana nemapoka emhasuru akasiyana uye zvinowedzera kusimba kwekurovedza muviri kwako.
Matanho-ups:
Isa treadmill pane zvishoma zvishoma uye ukwire pairi kakawanda netsoka imwe shure kweimwe, sekunge uri kukwira masitepisi.
Arm Swings:
Paunenge uchifamba kana kumhanya, batanidza kusvetuka kwemaoko kuti ubatanidze muviri wako wepamusoro uye kuwedzera yakazara calorie kupisa.
Reverse Walking:
Tendeuka uye famba uchidzokera kumashure pane treadmill. Izvi zvinogona kubatsira kusimbisa mhasuru dzako dzemakumbo uye kuvandudza kuenzana.
Matanho ePlyometric:
Dzvanya pane treadmill wobva wadzokera kumashure nekukurumidza, uchimhara pamabhora etsoka dzako. Ichi chiitwa chinogona kubatsira kuvandudza kuputika uye simba.
Side Shuffles:
Rongedza kumhanya kune kufamba zvishoma nezvishoma uye kushinha nedivi pamwe nehurefu hwechitsiko. Ichi chiito chinogona kubatsira kuvandudza kudivi-ku-kurutivi kufamba uye kuenzana.
Walking Lunges:
Isa treadmill kune inononoka kumhanya uye ita mapapu ichiri kufamba. Bata pamaoko ekutsigirwa kana zvichidiwa.
Static Stretching:
Shandisa treadmill sechikuva chakamira kuita zvakatambanudzwa zvemhuru dzako, hamstrings, quadriceps, uye hudyu flexors mushure mekurovedza muviri kwako.
Holding Positions:
Mira patreadmill uye ubate nzvimbo dzakasiyana senge squats, mapapu, kana mhuru inosimudza iyo yakadzimwa kuti iite mapoka akasiyana emhasuru.
Balance Exercises:
Edza kumira negumbo rimwe apo treadmill inofamba ichimhanya zvishoma kuti uvandudze kuenzanisa uye kugadzikana.
Rangarira kugara uchiisa pamberi pekuchengetedza paunenge uchiita zviitwa izvi pakufamba pad treadmill. Tanga zvishoma nezvishoma, kunyanya kana uri mutsva kumuchina kana kuedza kurovedza muviri kutsva, uye zvishoma nezvishoma wedzera kusimba sezvo kunyaradza kwako uye kusimba kwemuviri kunowedzera. Ipfungwa yakanakawo kubvunzana nenyanzvi yekusimbisa muviri kana murapi wemuviri kuti uone kuti uri kuita maekisesaizi nemazvo uye kudzivirira kukuvara.
Nguva yekutumira: Nov-29-2024