Mapindu ndi Mitundu ya Mitundu ya Treadmill
Mapulogalamu opangira mapepala amapanga mitundu iwiri yofunikira-motorized and non-motorized. Zochita zanu zidzakhala zosiyana malingana ndi kusankha kwanu. Mudzafunika kuyesetsa mwakhama kwambiri popanga mapulogalamu, koma zambiri zolemba mapepala zimapanga zabwino komanso zomangamanga.
Bwalo lopukutira lamba lamtunduwu ndilo chiwerengero chatsopano. Amatsutsana ndi makina opanga makina abwino kwambiri komanso kupanga mtengo wamtengo wapatali.
Iwo akhala okondedwa a ophunzitsa masewera ndipo mukhoza kuwawona pa masewera olimbitsa thupi. Yerekezerani maguluwa ndikuwona mtundu wina wa mapepala omwe angagwire bwino ntchito zanu.
Mabuku Olemba Mapepala
Pazondomeko zoyendetsera zolemba, zochita za mapazi anu kumalo osungirako zimasuntha lamba. Lamba limangosunthika ngati muzisunthira. Onse othamanga ndi oyendayenda amayesetsa kuchita khama kwambiri pamtunda wozungulira wamakono wosagwiritsidwa ntchito pamtunda kusiyana ndi pamtunda wopalamula. Izi zimathandiza pokhapokha ngati ogwiritsa ntchito amatha kusintha mtima wawo kumalo apamwamba pa liwiro lapansi. Kafukufuku wina anapeza kuti maphunzirowa anagwiritsa ntchito mphamvu zopitirira 30 peresenti pa liwiro limodzi. Koma ntchitoyi inali yoti iwo ankakonda kuthamanga kapena kuyenda mofulumira kuti apitirizebe kuchita khama.
Kafukufuku winanso anayerekezera mapepala otchingira pamtunda ndi mapepala othamanga. Anthu othamangawo anali ndi mitima yapamwamba kwambiri pamtunda womwewo pamtunda wozungulira wamakono-kupitirira 20 kugunda pamphindi pafupipafupi.
Anthu othamanga omwe anali olemera kwambiri ankafunika kugwira ntchito mwamphamvu kuti athetse vutoli.
Othawa amapeza mapepala apamwamba olemba mapulothala kuti azikhala osayenera chifukwa cha zomangamanga zawo zochepa ndipo ayenera kungoganizira zitsanzo za belt zam'mbali. Oyendayenda akhoza kukhutira ndi lamba lambala kapena lamba-lamba ndipo amatha kugwira ntchito mwakhama mofulumira.
Mapulogalamu a Malembo Opangira Mabuku
- Kugwiritsa ntchito mitsempha: Mumapereka mphamvu zonse ndikugwiritsira ntchito thupi lanu la pansi. N'kutheka kuti mumagwiritsa ntchito makilogalamu ambiri pamtunda. Mumayendetsa liwiro mwa kuyesetsa mwakhama m'malo moyesera kuti mukhale ndi lamba woyenda. Pamwamba pamtanda wozungulira, mumayendetsa pang'onopang'ono ndikuyendetsa mapazi anu patsogolo ndi kuyendetsa pafupi ndi pakati pa lamba.
- Palibe magetsi oyenera: Mungagwiritse ntchito mapulogalamu oyendetsera mapepala paliponse ndipo simadalira kuika chopondapira pafupi ndi magetsi.
- Chitetezo: Chombo chopanda magalimoto chimasiya pamene musiya; simukuyenera kuvala chingwe chachitetezo kuti muyimitse ngati mutagwedezeka ndi kugwa momwe muyenera kukhalira ndi mapepala oponderezedwa. Izi zimapangitsanso kukhala otetezeka kwambiri kuzungulira ana ndi ziweto .
- Mabotolo amtundu wolemba mapepala amtengo wapatali kwambiri : Ambiri opangira mapepala olemba mapepala ogula mapulogalamu amagulitsa pansi pa $ 300. Komabe, mapepala opangira mavoti okongoletsedwa amawononga ndalama zokwana madola 3,000.
- Maphunziro othandizira kwambiri : Ophunzitsidwa bwino amapanga mapepala olemba mapulogalamu ozungulira omwe ali mbali ya ntchito zomwe zimakhala zovuta kwambiri. Masewera ambiri a masewera amagwiritsa ntchito zitsanzozi pophunzitsa, kupanga mapiritsi othamanga pamphepete mwazitali.
Zotsalira za Malembo Opangira Mabuku
- Kupsinjika kofanana : Zingakhale zovuta kuti mchikwama chogwedeza chovala chikuyendetsedwe poyamba, makamaka ndi zowonongeka. Kulimbana ndi lamba kungathe kupanikizana m'magulu anu. Ngati mwagwa bondo kapena nyamakazi, izi zingakhale zovuta. Mwinanso muyenera kukweza tsinde lamtundu wolemba pamtunda kuti mukhale losavuta kuti bondo liziyenda. Mukachita izi, mukuyenda mkukwera ndipo sizingakhale zomwe mumakonda kuchita.
- Zingatheke pokhapokha mutachoka pamtunda wolimba-mwambo wolembera pamanja : Mukangoyamba kutayira, muyenera kuyimitsa ndikusiya kusintha. Mumakhala ndi chiwerengero chokhazikika pa nthawi yopuma ndipo nthawi zambiri mumakhala pang'onopang'ono. Ogwiritsa ntchito ambiri amanena kuti ayenera kugwiritsira ntchito pazitsulo chifukwa cha kutsika, zomwe zimawononga kuyenda bwino ndi kuthamanga mawonekedwe ndipo mwachiwonekere zimachepetsa kutentha kwa kalori. Bwalo lopukuta lambala lopanda malire liribe vutoli pamene mutha kusintha kusiyana kwakuthamanga patsogolo kapena kupitilira pakati pa lamba.
- Kusasowa kwazinthu : Simungapangire ntchito, mapulogalamu, ndi zina. Muyenera kugwiritsira ntchito zinthu zina monga mapulogalamu ndi mapulogalamu opangira mapulogalamu a pa Intaneti omwe amasiyana nawo. Ambiri ali ndi machitidwe ophweka a batteries omwe angasonyeze mfundo zokhudzana ndi ntchito monga nthawi yotalika, mtunda, makilogalamu otenthedwa , liwiro, ndi masensa othamanga.
- Zolimba zochepa : Zolemba zolembera zolembera zolembera, makamaka, zimakhala ndi zomangamanga zolimba, monga momwe mungathe kuwonera kuchokera kumalire ofunika ogwiritsa ntchito. Amawonekeranso kuti ali ndi zolakwa zambiri monga belt kutchinga ndi phokoso. Onetsetsani malire owonetsetsa omwe akugwiritsa ntchito ngati njira iliyonse yodziwiratu momwe zingakhalire zolimba. Zowonjezeretsa zolembera zolemba zolemba pamanja zili ndi zomangamanga zowonjezereka komanso zapamwamba.
- Yendani, musamathamange : Chifukwa cha zomangamanga zolimba, makina opangira mapuloteni apamwamba amakhala okonzeka kuyenda m'malo moyenda. Amakhalanso ndi mikanda yayifupi, kotero simungagwiritse ntchito nthawi yayitali. Ngati mukufuna kugwiritsira ntchito treadmill kuti muyambe, sankhani mapepala otchinga-lamba lopukutira pamtunda kapena kapangidwe kabwino ka matepi.
Ndemanga Zopangira Buku
Mabotolo opanda mapuloteni osakaniza mapepala opangira mapepala amapezekanso ndemanga zosavuta, zonse kuchokera ku akatswiri a treadmill ndi ogwiritsa ntchito. Posankha chimodzi mwa zitsanzozi, fufuzani mphamvu yamagetsi yolemera mapaundi 325 monga ichi ndicho chisonyezero chabwino cha zomangamanga. Fufuzani chitsimikizo ndikupewa chilichonse ndi chitsimikizo cha chaka chimodzi. Mutha kuyang'ananso khalidwe lapamwamba pa malo monga TreadmillDoctor.com, yomwe siimakoka. Zowonongeka ndi malamba apamwamba, ndondomeko yabwino ikuphatikizapo:
- Zowonjezera 100XL Buku Lopalasula: Lili ndi mphamvu ya 325-pounds ndi chitsimikizo cha zaka zitatu.
- Zochitika Zenizeni TR3000 Maximum Weight Capacity Manual Treadmill: Ali ndi 325-pounds mphamvu ndi zochepa malire zaka 3.
Zolemba zolembera zamakono zopanda maolivi nthawi zambiri sizinaphatikizidwe muzokambirana za ndemanga. Gululo ndi latsopano ndipo pali zochepa zojambula ndi opanga. Amabweranso pa mtengo wapatali, wokhala ndi madola 5000 kapena oposa omwe amawonetsedwa pazowonjezera. Zamangidwe makamaka pa msika wamalonda, womwe umafuna kukhala wodalirika kuposa msika wa panyumba. Mudzawona zitsimikizo za zaka 10 pazithunzi. Zitsanzo zomwe mungathe kuyembekezera kuzipeza ku gulu lachipatala ndizo:
- Mtengo wa Woodway: Makinawa apeza malo malo ophunzirira magulu akuluakulu masewera omwe amatsimikizira kuti ali ndi khalidweli. Imeneyi imathandizanso pafupikitsa. Zimapangitsanso mndandanda wa mapepala apamwamba kwambiri omwe ali ndi Runner's World .
- Speedfit Speedboard: Chizindikiro ichi chili ndi Lite ndi ProXL.
- TrueForm Runner: Makinawa amapezeka pamtunda, pamtanda, komanso pamsasa wa mpira kapena mpira.
Mapepala olembera pamoto
Pogwiritsa ntchito makina oyendetsa galimoto, galimoto imayendetsa belt ndipo imathandizira pamene mukuyenda kapena kuthamanga. Mphamvu ya akavalo ndi imodzi mwa zifukwa zazikulu za makina. Muyenera kuyang'ana osachepera 1.5 okwera pamahatchi (CHP). Mukufunikira makina aakulu kwa ogwiritsa ntchito kwambiri komanso mofulumira.
Zotsatira za Mapepala Opangira Moto
- Osagwedeza : Lamba limasunthidwa ndi magalimoto, simusowa kuyambitsa.
- Kupita mofulumira ndi kutsatsa kusintha pa nthawi yopuma yopaleshoni : Mungasinthe liwiro ndi kutsika pamene mukuyenda kapena mukuyendetsa pa mapepala opanga magalimoto ambiri. Zitsanzo zina zimakhalanso ndi mbali zochepa kuti muthe kutsika, ndikuwoneka bwino ndikuyenda mofulumira.
- Zochita zambiri zokhudzana ndi ntchito : Mapepala opangira magalimoto amanyamula zinthu zambiri zolimbitsa thupi m'zinthu zawo, ngakhale pamasamba otsika mtengo. Kaŵirikaŵiri amagwira ntchito ndi mapulogalamu kuti azisangalala ndi ntchito zosangalatsa, ndi mapulogalamu kuti akuphunzitseni ntchito kumtunda wosiyana monga 5K, 10K, hafu ya marathon, ndi marathon.
- Oyenerera nthawi yayitali yophunzitsa : Mukhoza kuikapo nthawi yaitali pamaphunziro opangira magalimoto, pomwe zolemba zolemba pamanja zimagwiritsidwa ntchito mwachidule.
- Kuthamanga ndi kuyenda : Mutha kupeza zitsanzo ndi mphamvu zamagetsi ndi makina otetezera mapepala kuti mulowetse othamanga komanso oyendayenda. Pamene injini imakhala yowonjezera, makina amenewa ali olimba kwambiri kuposa mapepala apamwamba omwe sangagwiritsidwe ntchito.
Kuipa kwa Mapepala Opangira Motokoto
- Magetsi amafunikira : Muyenera kuyipeza pafupi ndi magetsi, ndipo mwina angafunike mphamvu yowonjezereka ngati ndigulitsa zamalonda.
- Chitetezo : Chombo chopangira magalimoto chingakhale ngozi yotetezeka. Zimakhala zovuta kugwera pamodzi ngati mutasokonezedwa kapena mukukhumudwa ndikuchotsani kumbuyo. Muyenera kuvala chingwe chachitetezo kuti muchotseko ngati mutagwa.
- Mtengo : Mapepala opangidwira pamoto ogwiritsira ntchito pakhomo amayamba pa mtengo wamtengo wapamwamba kusiyana ndi mapepala apamwamba olemba mapulogalamu. Muyenera kuyembekezera kulipira ndalama zokwana madola 1,000 kwa makina ofunikira. Ma Models muzitali za mtengo wamtengo wapatali akhala akugwiritsira ntchito magalimoto, osakhala otsika, ndipo ali ndi zochepa zomwe mungasankhe.
Malingaliro Opangira Mapulogalamu
Mudzapeza malo ambiri omwe amawonetsa mapepala opangira mapepala, onse omwe amagwiritsa ntchito malingaliro a akatswiri komanso omwe akugwiritsa ntchito ndemanga zogwiritsa ntchito. Muyenera kuwerenga izi mozama. Zolemba za ogwiritsa ntchito zimakhala zambiri kwa zitsanzo pa mapeto a bajeti a msika, koma ndi zovuta kupeza chovomerezeka chapamwamba chogwiritsira ntchito pamtunda wa $ 1,000 . Malo okonza mapepala a TreadmillDoctor.com amapereka ndemanga yabwino ya khalidwe la mtundu ndi mbiri kuti muwone momwe akugwiritsira ntchito bwino. Maina a maina omwe ali ndi mbiri yabwino ya khalidwe ndi NordicTrack, True, Vision, Sole, ndi Precor.
Nazi zina zomwe ziri zowonongeka bwino kuti ziganizire:
- Malonda a NordicTrack 1750: Chombochi chimakhala ndi zinthu zomwe zingasangalatse othandizira ambiri, kuphatikizapo masentimita asanu ndi awiri ogwiritsira ntchito, komanso ntchito zonse ziwiri. Ili ndi lamba lalitali ndi lalikulu. Magalimoto 3.8 a CHP akhoza kuthandiza ogwiritsa ntchito omwe amalemera mapaundi 300.
- Proform Pro 2000: Chombochi chimakhala ndi motor 3.5 CHP ndipo zonsezi zimachepa ndi kuchepa. Zimagwirizana ndi iFit for workouts zomwe zimafanana malo osiyanasiyana. Ikubwera ndi chitsimikizo chachikulu.
- Bowflex BXT116: Imeneyi ndi makina olimba omwe ali ndi motor 3.75 CHP ndipo amatha kufika 15 peresenti.
Kupeza Zogwirira Ntchito Zabwino Kwambiri
Mudzapeza zabwino zogulira mapepala atsopano mu Januwale monga ogulitsa amalongosola pamasewero olimbitsa thupi. Izi ndizonso pamene mudzawona kusankha bwino. Pofika mwezi wa June, mukhoza kuyamba kuona malonda atsopano pa mafano otsalira. Dziwani kuti ambiri omwe amapanga mapepala akugulitsira chaka chonse poyerekeza ndi mtengo wogulitsa, kotero muyenera nthawizonse kugula zinthu. Zimatha kulipira nthawi yokambirana ndi wogulitsa za momwe mukukonzera kugwiritsira ntchito zolembera-kuyenda, kuthamanga, ogwiritsa ntchito ambiri, ndi mitundu ya ntchito. Angakuthandizeni kusankha zomwe mukufuna.
Mudzapeza makina ambiri pa ndalama yanu pogula mapulogalamu ogwiritsira ntchito opambana. Anthu ambiri amagulitsa mapepala ogwiritsira ntchito mopepuka pambuyo poti zisankho zawo zatha kapena pamene akufunikira kusunthira. Fufuzani zamtengo wapatali kuchokera kwa ogulitsa ogulitsa m'chilimwe. Mwinanso mutha kugula mapepala ogulitsa zolemba zamalonda kuchokera kumagetsi omwe akukonzekera makina awo. Fufuzani ndemanga za zitsanzo zomwe mumakonda ndipo muwone momwe zasungira ogula. Afunseni wogulitsayo kuti akhala atatenga nthawi yaitali bwanji, ndipo nthawi zambiri agwiritsidwa ntchito bwanji, komanso ngati akhala akugwira ntchito yokonza mapepala .
Chinthu chachikulu choyenera kulingalira ndi kubweretsa ndi kukhazikitsa kachipangizo. Kwa mapepala atsopano, izi zikhoza kuphatikizidwa kapena kupezeka pa ndalama zina. Pamene makinawa akhoza kulemera makilogalamu oposa 100 ndipo ali ndi bulky, zimakhala zovuta kuti zifike pamwamba. Ngati mukugula makina ogwiritsidwa ntchito, mungafunikire kukonzekera nokha. Ndalama zotumizira zingakhalenso zapamwamba ngati sizilipo mu mtengo wogula.
Mawu Ochokera
Kapepala kakang'ono kamene kangakupangitseni kampani yabwino ya cardio, koma muyenera kuonetsetsa kuti mukupeza makina abwino pa zosowa zanu. Yesani zolemba zojambula zosiyana pazolowera masewera olimbitsa thupi kuti mudziwe bwino zomwe mukufuna. Mwinanso mungasankhe njira yabwino kwambiri yogwiritsira ntchito makina opangira masewera olimbitsa thupi, kusukulu, kapena masewera olimbitsa thupi m'malo mogula limodzi kunyumba kwanu . Mungathe kusinthana pakati pa mapiritsi osakanikirana ndi mapiritsi komanso mapulogalamu abwino ogwiritsira ntchito kuti mugwire ntchito zosiyanasiyana.
> Zotsatira:
> Edwards RB, Tofari PJ, Cormack SJ, Whyte DG. Mapulogalamu osagwiritsa ntchito magetsi Amayenderana ndi Zofuna Zambiri Zamagetsi Zotsutsana ndi Kuthamanga Kwambiri Kwambiri ndi Mapulogalamu Ogwiritsidwa Ntchito. Malire mu Physiology . 2017; 8. lembani: 10.3389 / fphys.2017.00914.
> Smoliga JM, Hegedus EJ, Ford KR. Kuwonjezeka kwa Physiologic Intensity Pakuyenda ndi Kuthamanga pa Wopanda Motokoto, Treadmill Yokongoletsedwa. Thandizo lachilengedwe mu Masewera . 2015; 16 (3): 262-267. lembani: 10.1016 / j.ptsp.2014.09.001.