10 Treadmill Kuyenda Zolakwa Zopewera

Phunzirani momwe mungayendere pamtunda

Kuchita masewera olimbitsa thupi ndi njira yabwino yopezera masewera olimbitsa thupi. Kuti mupindule kwambiri ndi kuyenda pamtunda , pewani zolakwa zomwe mumakonda. Maonekedwe abwino ndi maonekedwe ndi ofunika poletsa kupweteka ndi mavuto komanso kukuthandizani kuyenda mofulumira komanso mofulumira.

1 - Kutenga Onto pa Treadmill

Kulakwitsa koyamba ndiko kufika pamtunda wopalamula pamene belt ikuyenda mofulumira.

1. Yambani kuyima ndi phazi limodzi kumbali iliyonse ya chopondapo.
2. Sungani chingwe choyimira chitetezo pa thupi lanu kuti chiyimitse chopondapira ngati mutapunthwa.
3. Ikani kusinthana kwadzidzidzi.
4. Yambani chopondaponda pang'onopang'ono.
5. Samalani liwiro ndipo mosamala mulowerere pamtunda woyenda.
6. Lonjezerani liwiro mwamsanga mukatha kulowa.

Izi zingawoneke ngati malangizo osayenera, koma ochita masewera olimbitsa thupi ambiri amavulala pamene lamba likuyamba kuyenda mofulumira.

Nkhani ina yopezera chitetezo ndi ana omwe akula zala zawo ndi manja awo akuvulala posewera kumbuyo kwa treadmill, kumene lamba loponderera likugwera ozungulira. Pewani ana kuchoka pamtunda woyendayenda.

2 - Musagwiritsenso ntchito pa chithunzithunzi kapena chitonthozo

Mukangoyamba kugwiritsa ntchito cholembera, mungafunike chitsimikizo chogwiritsira ntchito zowonjezera. Koma iyo si njira yachibadwa yoyenda kapena kuthamanga. Kuyika pazitsulo sikukulolani kuti musunthe mwachibadwa ndi kuyendetsa mkono kapena kuti mukwaniritse bwino. Sitikulolani kuti mugwiritse ntchito kuyendayenda bwino .

Phunzirani kuchoka pazitsulo , ngakhale zitanthauza kuyenda kapena kuyenda mofulumira kwa magawo angapo. Mudzakhala ndikuchita bwino pang'onopang'ono popanda kugwiritsabe ntchito kuposa momwe mungakhalire mofulumira.

Ngati muli ndi chilema chachikulu, muyenera kupitiriza kugwiritsa ntchito zidazo. Koma funsani ndi wophunzitsa kapena wodwalayo kuti akuthandizeni kupeza njira yabwino yolumikizira bwino ngakhale mutagwiritsa ntchito zolembera.

3 - Pewani Kusaka Mapepala Anu ndi Kuyang'ana pansi

Ngati mukukutaza mapewa anu ndikuyang'ana pansi kuti muwerenge kapena kuwonera kanema pazithunzithunzi za tapalasi, mukulimbikitsanso makhalidwe oipa.

Kuyenda bwino kumakhala ndi mutu komanso maso. Ngati mukusowa zosangalatsa pamene mukulemba, pangani kanema yanu kapena zowerenga kuti muyang'ane patsogolo, osati pansi.

Pa masewera olimbitsa thupi, nthawi zambiri mumakhala ndi mzere wambiri womwe umathamanga kumbuyo. Kupuma koipa kumeneku kungachititse ululu wammbuyo, kupweteka kwa khosi, ndi kupweteka kwa m'mapewa. Sichikulolani kuti mutenge mpweya wathunthu. Zimalimbikitsanso kuti anthu azikhala moyipa nthawi zambiri anthu amakhala ndi maola ambiri kutsogolo kwa makompyuta kapena ma TV. Nthaŵi yanu pamtundu wopalamula ayenera kugwiritsa ntchito zizoloŵezi zabwino zoyendayenda, osati kuwonongera kuwonongeka komwe mumadzichitira nokha tsiku lonse.

Mphindi iliyonse panthawi yopuma, perekani mapewa anu mmbuyo kuti muwone kuti simukuwasaka.

4 - Pewani Kudalira Pambuyo

Njira yoyendamo yoyenda ndi yolunjika, osati kutsamira patsogolo kapena kumbuyo.

1. Kuti mulowe muyendedwe yolondola, tengani kamphindi musanayambe kuyenda pamtunda.
2. Sungani mumatumbo anu ndikukwera mumtambo wanu, mutenge pakhosi lanu patsogolo.
3. Tsopano onetsetsani kuti muli ndi chingwe chomwe chili pamwamba pa mutu wanu. Ikani pamwamba mpaka thupi lanu lakumwamba likwezedwe mmwamba kuchokera m'chiuno mwanu.
4. Perekani mapewa anu mpukutu wammbuyo kuti muwadziwe kuti sakuwongolera.
5. Pamene mukumverera bwino, malo owongoka, pitani pamtunda wopondaponda ndikuyenda.
6. Dzikumbutseni nokha pamene mukuyenda kuti mukhale oyenera. Nthawi iliyonse mukasintha maulendo kapena kutsika, fufuzani zolemba zanu.

5 - Pewani Kuwongolera

Mukadutsa , chidendene chanu chikugunda pansi kutsogolo kwa thupi lanu. Anthu ambiri amachita izi pofuna kuyenda mofulumira.

Njira yabwino, yofulumira kuyenda ndi yosiyana. Chida chakumbuyo chako chimagunda pafupi ndi thupi lako pamene phazi lako lakumbuyo limakhala pansi mpaka kuti likhale lochotsa mphamvu. Izi zimachokera kumbuyo ndi zomwe zingapangitse kuyenda kwanu mofulumira komanso mphamvu, ndipo zimathandiza kuti minofu yanu ikhale yabwino kwambiri kutentha makilogalamu.

Poyamba, mungafunikire kufupikitsa pang'onopang'ono ndipo mutengepo pang'ono. Kenaka yambani kuika maganizo anu kumverera kwa phazi lanu lakumbuyo ndikupindula bwino ndi sitepe iliyonse. Ganizirani izi kwa mphindi zingapo gawo lililonse la magawo opangira mapiritsi mpaka ilo lidziwika bwino. Posachedwa mudzayenda mofulumira komanso mosavuta.

Mungathe kugwera mu chizoloŵezi choyendayenda poyenda ndi anzanu omwe aliatali ndipo amakhala ndi nthawi yayitali. Mukhoza kudzikumbutsa kuti mphamvuyo ili kumbuyo kwa phazi komanso kuti ikule msinkhu wanu osati kumbuyo.

6 - Gwiritsani Ntchito Mapazi Anu Mwachangu

Kodi mapazi anu akungoyendetsa basi? Kodi iwo amangogwa pansi ndi sitepe iliyonse ndi kukokedwa?

Njira yoyenera yothandizira kuyenda ndikugunda chidendene kutsogolo koma mbali yonse yopita patsogolo, kenako ikudutsa pa chidendene mpaka chala. Panthawi imene chalachi chiri pansi, muli pakati pa sitepe yotsatira, ndipo phazi lakumbuyo lili pansi kumbuyo ndipo mwakonzeka kuti chalachi chikupatseni bwino kuti mupite patsogolo.

Chitsulochi chimagwedezeka-chokanika ndi chala chanu chitha kutheka ngati nsapato zanu zimasintha. Ngati mukuvala nsapato zolimba "zoyenda" zokhazokha zokhazikika, simungathe kudutsa pa chidendene mpaka chala. M'malo mwake, nsapato yolimba imapangitsa phazi lanu kugwa pansi. Thupi lanu likhoza kukhala litayesayesa ngakhale kuyesera ndipo kuyenda kwanu kuli ngati maulendo apansi apansi.

Pofuna kuwongolera, tenga mphindi zingapo panthawi yoyenda ndikuganiza za zomwe mapazi ako akuchita. Kodi mukukumenyana ndi chidendene ndikudutsa mu sitepe? Kodi phazi lanu lakumbuyo likukupatsani inu phokoso?

Pali zinthu ziwiri zomwe muyenera kuganizira kuti musinthe.

1. Ganizani kuti phazi lanu lakumbuyo likuwonetseratu kuti limangokhala munthu wina amene akukumana ndi inu.
2. Onetsetsani kusunga phazi lakumbuyo pansi nthawi yaitali ndikupereka mphamvuyo.

Ngati simungathe kuchita izi mu nsapato zanu, ndi nthawi yogula bwino, kuyenda bwino / nsapato zothamanga .

7 - Gwiritsani Ntchito Zida Zanu

Kodi mumachita chiyani ndi manja anu ngati simukugwira nawo chingwe? Manja anu ndiwo fungulo lakuyenda mofulumira. Pogwiritsa ntchito bwino manja , mutha kupita mofulumira ndi kuwotcha zambiri zowonjezera. Mungathe kuwongolera mavuto ena a mapewa ndi a misozi omwe mukukhala mukukhala pamaso pa makompyuta kapena TV tsiku lonse.

1. Gwirani mikono yanu 90 madigiri ndikugwirizane pafupi ndi thupi lanu.
2. Pezani mapewa anu-izi ndizofunikira, mukufuna kuti mapewa anu akhale omasuka.
3. Tsopano yesani kayendetsedwe kakang'ono ka koo-choo, kutsogolo ndi kumbuyo.
4. Mikono yanu imasunthira kutsogolo kwa mwendo uliwonse, mkono umodzi kutsogolo pamene chingwe chosiyana chiri patsogolo, pamene chimzake chimabwerera.
5. Gwiritsani ntchito kusunga mkono wanu kumbuyo kwa thupi lanu, ngati mukufikira chikwama cha thumba lanu.
6. Pamene manja anu abwera kutsogolo, pitirizani kusinthasintha kwapang'onopang'ono. Musaiwale "kuthamanga" kulikonse kumene mwawona ndi anthu akugwira manja awo kumbali kapena kutsogolo kwa nkhope yanu.
7. Manja anu akhoza kubwera patsogolo, koma sayenera kuwoloka pakati.
8. Manja anu sayenera kubwera kudutsa nsonga zanu.

Chinsinsi ndi chakuti miyendo yanu imangosunthira mofulumira monga manja anu amachitira. Kuti muthamangitse miyendo yanu, choyamba yambani kuthamanga kwa mkono wanu ndipo adzatsata.

8 - Phunzirani Zomwe Mumakonda

Pali zinthu ziwiri zomwe muyenera kudziwa papepala lililonse limene mungagwiritse ntchito-momwe mungaligwiritsire ntchito ndi momwe mungalichotsere. Koma ngati iyi ndi nyumba yanu yopangira mapepala kapena omwe mumagwiritsa ntchito pa masewera olimbitsa thupi, mutenge mphindi zingapo kuti mudziwe mbali zake kuti mupeze zambiri.

• Onetsetsani : Ambiri opangira mapepala ali ndi chiwonetsero. Kuwonjezera kuŵerengera kudzakupatsa zambiri za cardio Workout. Fufuzani momwe mungasinthire kutsika ndikupindula ndi mapulogalamu opondaponda .
• Kusintha Mofulumira : Dziwani momwe mungayikiritsire liwiro ndi kuonjezera kapena kuchepetsa pamene mukugwira ntchito. Nthawi zambiri mumafuna kuyamba pafupipafupi kuti mutenthe mphindi zitatu kapena zisanu, ndipo pitirizani kuwonjezereka mwakuya kwanu. Malizitsani kutentha kwa 3 mpaka 5 mphindi mosavuta.
• Kukonzekera Ntchito : Kuwonetsa zokondwerero zanu zopangira mapepala ndi njira yabwino kwambiri yowonjezera mthupi. Sewani ndi mapulogalamu operekedwa ndikupeza omwe mungagwiritse ntchito kuti musamalidwe bwino.
• Pulogalamu ya Heart Rate kapena Pulse Monitor : Ambiri amapepala amapepala amawunika mawonekedwe, kaya amamanga kapena amajambula. Izi zingakupatseni mayankho pamitima ya mtima wanu, ngakhale mutha kuona zotsatira zina zoipa ngati simukuzigwira. Chifuwa cha chifuwa cha mtima chapamtima chimakhala cholondola, ndipo makapu ambiri amapanga kuti akalankhule nawo. Onetsetsani kuti mapulogalamu anu ali ndi mpweya wamtima womwe umagwiritsidwa ntchito .
• Mbiri Yoyendetsera Ntchito : Zina zolemba mapepala osasunga deta yanu kotero kuti muwone ma totali ndi momwe mwapitira patsogolo.
• Mafuta Owotchedwa : Mafuta omwe mumayaka amadalira kulemera kwanu, nthawi zambiri mumalimbikitsidwa kuti mulowemo. Fotokozani zoona chifukwa mumayatsa makilogalamu ochepa pamtunda ngati mukulemera. Komabe, tchenjezedwe kuti kawirikawiri mapulogalamu opatsirana amadzimadzi amatsutsana ndi zomwe mumawona pa gulu lanu lolimbitsa thupi, ndi zina zotero.
• Mapulogalamu: Kodi tsamba lanu logwiritsira ntchito likugwirizanitsa ndi pulogalamu yomwe mungagwiritse ntchito kusunga mbiri yanu yopuma, kupeza mabotolo, ndi kudyetsa mu mapulogalamu ena?

9 - Musayambe Mwachangu

Pitani mwamsanga basi momwe mungathere ndikupitirizabe kuyenda bwino ndi mawonekedwe abwino. Ngati mumadzipeputsa, mutadumpha patsogolo, kapena mukusaka mapewa anu, bwererani ku liwiro mpaka muthamanga kumene mungayende molondola.

Bwanji osayesera kuthamanga? Ngati mukuganiza kuti simukupeza bwino kumayenda pamtunda, koma mawonekedwe anu akuyenda mofulumira, onjezerani nthawi yochita masewera olimbitsa thupi. Kuthamanga kukupatsani mpweya wambiri wa mtima ndi kusintha mu mawonekedwe anu.

Kuthamanga Kuthamanga Kuchita Maphunziro

1. Khalani otenthetsa mofulumira kwa mphindi zitatu kapena zisanu.
2. Lonjezerani liwiro lanu kuyenda mofulumira kumene mukupita mwamsanga koma komabe mukhoza kukhala ndi mawonekedwe oyenda bwino.
3. Tsopano yambani jog ndipo muwonjezere liwiro kuti lifanane ndi kuyendayenda kwanu.
4. Gwirani kwa mphindi imodzi kapena zitatu.
5. Bwererani kuwiro lanu loyenda mofulumira kwa mphindi zitatu kapena zisanu.
6. Gwirani kwa mphindi imodzi kapena zitatu.
7. Bwerezani mpaka kumapeto kwa ntchito yanu, ndipo mutsirizitse ndi mphindi zitatu kapena zisanu pang'onopang'ono kuti muzizizira.

10 - Dzikanizeni nokha

Ngati mukupeza kuti mukuyenda pamtunda tsiku lililonse ndikuchita masewera olimbitsa thupi, ndiye kuti simukulimbitsa thupi lanu moyenera. Thupi lanu lakhala likukonzekera mwansangamsanga lanu ndipo simungasinthe pokhapokha mutapereka chifukwa chosinthira.

Kuti mukhale ndi thanzi labwino, ntchito yanu iyenera kusinthasintha ndi mphamvu, nthawi, maulendo ndi / kapena masewera olimbitsa thupi.

• Kuthamanga : Yonjezerani mphamvu mwa kusintha kutsamira kapena liwiro.
• Nthawi : Muwonjeze nthawi yomwe mumagwiritsa ntchito pamtunda. Ngati mwakhala mukugwiritsira ntchito mphindi makumi atatu pamtunda wowerengeka kwa masabata angapo, bwerani mpaka mphindi makumi asanu ndi limodzi (45) osachepera gawo limodzi pa sabata. Pakatha masabata angapo, tenga mphindi makumi asanu ndi limodzi.
• Kuthamanga : Mukakhala mukuyendayenda , mungathe kuchita tsiku lililonse sabata. Kuyenda mophweka kwa mphindi 30 mpaka 60 pa tsiku kwa mphindi 150 mpaka 300 pa sabata kulimbikitsidwa kuchepetsa zoopsa zaumoyo. Ngati mukuyenda molimbika pazomwe mukugwiritsa ntchito pamtunda ndipo nthawi zambiri mumadumphira tsiku, onjezerani mosavuta masiku otsiriza.
• Mtundu wa Zochita Zojambula : Yesani kuyendetsa pa chopondapira kuti musinthe. Ndi bwino kugwiritsa ntchito njinga yamagetsi, makina oyendetsa, kapena woyenda masitepe. Onjezerani kulemera kwake, maphunziro a dera, kapena chirichonse chomwe mungasangalale nacho ndipo chititsani thupi lanu kusuntha kutsogolo.

Mukhoza kugwiritsa ntchito ndondomeko yochita masewera olimbitsa thupi ya mlungu uliwonse .