Kuwonjezera Zinthu Zokumbukira Kumbuyo Kuti Zilimbitse Thupi ndi Ntchito Quads
Kuyenda kumbuyo kapena kumbuyo kumtunda kumapangitsa minofu kugwira ntchito mosiyana. Sikuti mudzangotulutsa minofu yosiyana, mumagwiranso ntchito moyenera. Zimapangitsa kuti mtima wanu ukhale wochepa, ndikupangitsanso kusinthasintha kwa nthawi yopuma .
Zotsatira za Kubwerera Kumbuyo ndi Manja Kuchokera Mipukutu ya Treadmill
Kuyenda kumbuyo kumayenera kuchitidwa ndi manja kuchokera kumapiri a pambali mukakhala ndi chidaliro kuti muteteze.
Lorra Garrick yemwe ndi mphunzitsi wokhazikika wanena kuti mumayenda popanda chithandizo chazithunzithunzi, minofu yanu yambiri imayenera kuchita zambiri kuti thupi lanu likhale loyenera. Miyendo yanu, mchiuno ndi minofu yomwe imayendetsa mitsempha yanu iyeneranso kugwira ntchito kuti musunge kayendetsedwe kogwirizana.
Kuyenda kumbuyo kudzakuthandizani kuti mukhale osamala, ngakhale mutayambira pa 1 mph, molingana ndi Garrick. Akuti mungathe kuyembekezera kusintha kwa masewera, makalasi otsogolera ndi zochitika zina zomwe zimatsutsidwa. Ngati mwakhala mukugwiritsa ntchito zidazo ngakhale mutayandikira, yesetsani kudzipukuta nokha kuti musagwiritse ntchito panthawi yopangira mapepala.
Yambani Pang'onopang'ono Poyenda Kumbuyo pa Treadmill
Kuyenda kumbuyo pamtunda wopanda mapepala popanda kugwiritsa ntchito zidazo ziyenera kuchitidwa pang'onopang'ono kwambiri kuyamba. Zidzakhala zovuta kale. Mukhoza kuwonjezetsa liwiro pamisonkhano yotsatira.
Mitundu yambiri yopangira mapepala imakhala ndi liwiro loyamba la 0,5 mph kapena 1 mph.
Yambani pawiro wotsika kwambiri kuti mupite kumalo abwino ndi nyimbo. Mukamasintha, yonjezerani liwiro pa 0,5 mph increments. Khalani mosachepera mphindi imodzi pa liwiro lililonse musanawonjezere.
Mukamapita mofulumira, mumamva bwino minofu yogwira ntchito yomwe simukuzigwiritsa ntchito panthawi yoyenda.
Sungani nthawi yayitali kumbuyo kwanu mukayamba kupereka njirayi. Ndi bwino kungosintha nthawi iliyonse kapena liwiro. Ngati mupita mofulumira, sungani nthawi yanu yobwerera kumbuyo komweko monga kale. Ngati mungawonjezere mphindi, pitirizani kuthamanga mofanana ndi kale.
Nthawi Zoyendayenda Kumbuyo
Simukuyenera kuthera nthawi yambiri mukubwerera kumbuyo kuti mupeze zofunikira. Onjezeraninso zam'mbuyo m'magulu anu opangira mapepala a mphindi imodzi kapena ziwiri panthawi imodzi. Yambani ndi kuyesa izi kamodzi kapena kawiri pamene mukuchita masewera olimbitsa thupi.
Malingana ndi kukula kwanu, mungafune kuimitsa mapepala otsika musanayambe kutembenuka kupita kumbuyo ndikuyimiranso musanayambe kutembenuka kuti mupite patsogolo. Pano pali nzeru kuti mugwiritse ntchito zolembera kuti mukhale osamala pamene mukudziika nokha.
Kusiyana kwa Kuyenda Kumbuyo
Wophunzitsa Lorra Garrick amapereka izi zosiyana pa ntchito yopangira mapiritsi ndi kuyenda kumbuyo ndi kumbuyo kuthamanga pamtunda.
- Kuyendayenda kumbuyo ndi kutsogolo: Mukadziwa kuyang'ana kumbuyo ndikuyenda pamtunda wopanda mapepala, mukhoza kuwonjezera kuwonjezera pake. Garrick akuti iwe udzamva kutentha kwa ntchafu zako kuchokera ku kusiyana uku, kugwira ntchito quadriceps zomwe kawirikawiri sizipeza ntchito zambiri ndi kuyenda nthawi zonse ndi kuyendetsa. Ikani pansi pa 15 peresenti ndi 2 mph. Mwinanso mudzawona ntchito zambiri za ntchafu zomwe mukuchita. Ngati mumakhala bwino kuyenda mofulumira, mudzamva ntchito yowonjezereka ndi quadriceps kutsogolo kwa ntchafu yanu.
- Ntchito yopita kumbuyo kutsogolo: Chitani nthawi yochepa yokhala ndi mphindi imodzi peresenti yokwana 15 mpaka 100 mph, ndikupitilira ndi kupita patsogolo ndi mzere wochepa (kapena mlingo) kwa mphindi zingapo. Gwiritsani ntchito masewera olimbitsa thupi kwa mphindi 15 mpaka mphindi 30.
- Onetsetsani kuyenda kochepa: Pamene mukuyenda kumbuyo ndikutsika, pewani mphamvu yanu yokoka kuti mukhale malo amodzi. Sungani msana wanu molunjika ndipo musayambe kutsogolo. Izi zidzalimbitsa moto mu minofu yanu ya quadriceps.
Kuthamangira Kumbuyo pa Treadmill
Kuthamangira kumbuyo kungatetezedwe ndi anthu ambiri pa mph 4 mph pokhapokha atazoloŵera kuyendayenda kumbuyo.
Mukhoza kuthamanga kwafupipafupi mofulumizitsa mwamsanga mutadziwa momwe mumayendera kumbuyo. Yesetsani kupitilira 6 mpaka 8 Mph kumbuyo kumbuyo kuthamanga kwa nthawi yonse yomwe mungathe, kusinthana ndi kuyenda kutsogolo (kapena kuyenda mofulumira) kwa mphindi zingapo, kwa mphindi 30.
Garrick akuti akukwera ndikukwera kumbuyo masewera olimbitsa thupi ndi kuwonjezera zonunkhira ku chizoloŵezi chako. Ngati mukusangalala komanso mutakhala ndi ubwino, mukhoza kuyamba njira yatsopano yochitira masewera olimbitsa thupi.
> Chitsime:
> Mtundu A, Oliver J, Cronin J, Harrison C, Winwood P. Njira Yatsopano yopita ku Athletic: Kumvetsetsa Mauthenga Othandiza ndi Othawa Kwambiri Kumbuyo Kuthamanga. Masewera a Masewera . January 2018. > doi >: 10.1007 / s40279-018-0877-5.