Kodi mungaphunzitse bwanji chiwongolero pogwiritsa ntchito cholembera ? Ngati muli ndi ulendo waukulu ukukwera mudzafuna kuphunzitsa kukwera mapiri ndi kuyenda. Izi zingakhale zovuta kuchita ngati mukukhala m'dera lamapiri monga Florida komwe phiri lalitali sizingafike pamwamba pa nyanja. Palinso vuto ngati mukufuna kuchita maphunziro anu pamene nyengo kunja ndi yovuta.
Kugwiritsira ntchito treadmill ndi yankho lanu lophweka pa vuto ili.
Pulogalamuyi yopanga mapepala, mumapanga kupirira kwa kuyenda. Kwa chikhalidwe chowonjezeredwa, kunyamulira chikwama cha 10-lb (kapena kuposa) ndi kuvala nsapato zanu zoyendayenda. Ndimalingaliro abwino kuyesa mathalauza anu, shati, masokosi, zovala zamkati, ndi zina zotere. Momwemonso mumapereka gear yanu yonse pamtunda. Mudzaphunzirira musanafike pamtunda kuti nsapato zanu zisakanikireni chala chanu chakuda, kuti muthe kukonzekera ndi kuziwotcha musanapite patsogolo.
Kupita mofulumira komanso kutchulidwa kumeneku ndizitsanzo zokha ndipo ndizochita masewera olimbitsa thupi (omwe akhala akuchita miyezi itatu kapena yoposa).
Kuonjezera kapena kuchepetsa liwiro molingana ndi msinkhu wanu wa thupi. Gwiritsani ntchito Zomwe Mukuganiza Zomwe Mukuchita Kuti mudziwe momwe mukuvutikira.
30-Minute Mapangidwe Oyenda Mapiri
| TIME | Malangizo | Kuthamanga / Kuthamangira |
|---|---|---|
5 mphindi yotentha | 3.0 Mph / 1% yatsala pang'ono | 3.0 Mph / 1% yatsala pang'ono |
Mphindi 5 | Wonjezerani kutsogolo 1 ndikuwonjezeka mphindi iliyonse | 3.0 mph / 5% ayende |
Mphindi 1 | Kuwonjezeka kufika ku 10% | 3.0 mph / 10% ayende |
Mphindi 5 | Kuyambira pa 10%, pewani kutsamira 1 increment miniti iliyonse | 3.0 mph / 5% ayende |
1.5 Mphindi | Wonjezerani kutsogolo kwa masekondi khumi ndi awiri | 3.0 Mph / 12% akuyenda |
| Masekondi 30 | Khalani pa liwiro lapamwamba / kutsamira | 3.0 Mph / 12% akuyenda |
1.5 Mphindi | Lembetsani kuchepa kwa masekondi khumi ndi awiri | 3.5 Mph / 1% yatsala pang'ono |
Mphindi 5 | Kuthamanga pa 4.0 mph, Kuwonjezera pa 1% | 4 mph / 1% ayende |
| Mphindi 5 yowonongeka | Kuthamanga pa 2.5, kutsogolo 0% |
Total Workout Time: Mphindi 30
Kuti muthetse masewera anu, mutenge mphindi zingapo kuti mutambasula!
Kutsika Kumaphunziro pa Preadmill
Ntchitoyi imatsimikizira kuti chovala chanu chokhacho chimakhala ndi chiwonetsero ndipo alibe malo otsika / otsika. Ngati n'kotheka, pezani tsamba logwiritsira ntchito lomwe likugwiritsira ntchito lomwe likuchepa ndipo yonjezerani zomwe mukuchita.
Mudzapeza kuti mumagwiritsa ntchito minofu yanu mosiyana. Ndizofunika kwambiri kuti mudziwe momwe mapazi anu amasinthira maboti anu akupita kutsika kwa mphindi zingapo. Mudzafuna kuphunzira momwe mungagwiritsire ntchito nsapato zanu kuti muteteze mapazi anu, ndipo muyenera kugwiritsa ntchito masokosi osiyanasiyana kuti mukhale bwino mu bokosi lanu.
Ngati simungapeze treadmill yomwe imakhala ndi mbali yochepa, muyenera kuyang'ana phokoso kapena mapiri omwe mungathe kuyenda kuti mukambirane ndikuwona momwe galimoto yanu ikugwirira ntchito.
Kodi Mukuyenera Kuvala Mapazi Anu Otsatira?
Mwinamwake mungamve bwino kuti mukuvala nsapato zakutsogolo ndi phukusi pamtunda wopangira masewera olimbitsa thupi. Izi sizikuoneka ngati mwakonzekera kugwedezeka, ndipo pangakhale malamulo oti musamapange nsapato pamsewu wanu. Mudzapeza phindu la ntchito yamapiri ngati mutakhala ndi nsapato za masewera, koma simungakhale maphunziro apadera ndipo simudzaumitsa mapazi anu ndi minofu ku nsapato zanu kapena nsapato zanu. Koma ngati sikungagwire ntchito pazomwe zikuchitika, pangani njira yakuyenda panja monga gawo la maphunziro anu.