Okalamba amatha kukhala olimbitsa thupi komanso thanzi labwino pa sitimayi
Kuyenda pamtunda ndi njira yabwino kwambiri kuti akuluakulu azikhala otanganidwa. Mphindi 30 patsiku ndikuyenda mofulumira, mukhoza kuyenda bwino ndikuchita zochitika zolimbitsa thupi tsiku ndi tsiku kuti muchepetse thanzi lanu ndikukhalabe olimba. Kuyenda kawirikawiri kumathandizanso kuti munthu akhale ndi matenda a shuga, nyamakazi, komanso kuthamanga kwa magazi.
Kambiranani ndi dokotala musanayambe kuchita masewera olimbitsa thupi ngati simukuchita masewera olimbitsa thupi kapena muli ndi nkhawa. Nazi momwe mungayambire.
Kodi Treadmill Muyenera Kugwiritsa Ntchito Yanji?
Muyenera kugwiritsira ntchito katsulo kamene kamakhala kolimba ndipo palibe kalikonse kamene kamagwedezeka mukamaigwiritsa ntchito. Ngati mumagwiritsa ntchito treadmill kumalo ochita masewera olimbitsa thupi kapena malo olimbitsa thupi, nthawi zambiri amakhala ochita zamalonda komanso omangidwa bwino. Pamene kuyendayenda sikufuna mphamvu ya motokera ngati kuyenda, kulemera kwanu ndichinthu chofunikira. Ngati muyeza pansi pa mapaundi 200, yang'anani kapepala kakang'ono kamene kali ndi 2.0 CHP motokoto. Ngati muyeza mozama, yang'anani pafupifupi CHP 2.5 ndipo muyang'ane malire ofunika omwe akugwiritsa ntchito pachitsanzocho. Ganizirani izi ngati mukugula mapepala apanyumba .
Zovala ndi Zovala Zogwiritsa Ntchito Mapulogalamu a Treadmill
Muyenera kuvala nsapato za masewera mukamayenda pamtunda. Nsapato zanu zoyenda ziyenera kusintha . Valani zovala zomwe sizingatheke kuti muthe kuyenda mosavuta, koma samalani kuti miyendo yamapenti siitalika nthawi yaitali kuti agwire pamtunda wopondaponda.
Kuyambira pa Treadmill
Tengani nthawi pang'ono kuti mudziŵe zojambulazo panthawi yomwe mukuzigwiritsira ntchito, makamaka ngati mumagwiritsa ntchito zitsanzo zamtundu umodzi pa malo olimbitsa thupi. Pezani kuletsa / kutseka kayendedwe ndi kuima kwadzidzidzi. Kawirikawiri pali pulogalamu yomwe muyenera kugwirizanitsa kuti chopondapo chiyimire ngati mutapunthwa kapena kugwa.
Phunzirani momwe mungagwiritsire ntchito maulamuliro omwe amachepetsa ndi kuchepetsa liwiro ndi kutsika.
Yambani pamtunda wotsika kwambiri pamene simunayimirepo, kenaka pitani mosamalitsa pang'onopang'ono ndipo pang'onopang'ono muwonjezere liwiro. Mungagwiritse ntchito zida zogwiritsira ntchito poyendetsa polojekiti komanso pamene mukugwiritsa ntchito liwiro la belt.
Kupititsa Kumalo Opangira
Ngati nthawi zambiri mumagwiritsa ntchito chipangizo chothandizira kuyenda, mungafunikire kugwiritsa ntchito zida zogwiritsira ntchito pamtunda. Mutha kukambirana izi ndi wodwalayo, dokotala wanu, kapena mphunzitsi wa masewera kuti muwone ngati kuli koyenera kuyesa kuyenda mmanja.
Kuyendayenda ndikofunika kwambiri kuti mupindule kwambiri ndi zolemba zanu zopangira mapepala. Kuyika pazowonjezera nthawi yonse imene mumagwira ntchito kumapangitsa kuti musayende bwino. Mutha kumaliza ndi zowawa zambiri komanso zopweteka chifukwa cha izi. Ndi bwino kugwiritsira ntchito chithunzithunzi choyendetsa galimoto kuti muthe kufufuza mtima .
Muyenera kuyenda popanda kugwiritsira ntchito zowonjezera ngati mukuyenda mosavuta. Kuyenda pamtunda kukuyenera kumangirira bwino ndi kukhazikika pazinthu zomwe mumachita tsiku ndi tsiku. Simungamange luso limeneli ngati mutagwira ntchito zothandizira pa ntchito yanu.
Ndi bwino kuyenda pa liwiro limene limakulolani kuti musiye zitsulo m'malo mofulumira mofulumira kumene mumamva kuti mukuyenera kumagwira. Mungafunike kuyesa kukankha chizolowezi chokongoletsera .
Treadmill Walking Workout kwa Akuluakulu
Yambani ndi treadmill pang'onopang'ono pamene mukuyamba. Sinthani posankha kwanu pamene mukuyamba kuyenda. Mukufuna kuyenda ndi chikhalidwe choongoka, osati kutsamira patsogolo. Sungani mumatumbo anu ndikukwera mumsana wanu.
Chinsalu chanu chiyenera kufanana ndi pansi ndi maso, ndikuyang'ana chipinda. Sungani mapewa anu mmbuyo ndikuwaponya kuti mutsegule chifuwa chanu kuti mutenge mpweya wonse.
Gwiritsani manja anu madigiri 90 ndikuwalola kuti adzigwedeze mwachibadwa kutsogolo ndi kutsogolo kwanu.
Khalani okonzeka kwa mphindi zochepa mosavuta musanawonjezere liwiro. Ngati poyamba mutangoyenda mofulumira, zonsezi ndi zomwe muyenera kuchita. Koma ngati mutha kuyenda mofulumira, pang'onopang'ono muwonjezere msinkhu wa 0,5 pa ola mphindi iliyonse mpaka mutha kuyenda mofulumira kumene mungathe kuyenda molimba mtima koma mukupuma molimba komanso ngakhale thukuta. Izi ndi zinthu zabwino, mukugwiritsa ntchito mtima wanu ndi mapapo anu, komanso kutumiza magazi ambiri mu ubongo wanu ndi ziwalo zina za thupi lanu.
Sungani izi mofulumira kwa mphindi khumi. Ngati mutapeza kuti mulibe mpweya kapena wosasinthasintha pang'ono, kuchepetsa liwiro kufikira mutakhala ndi chidaliro. Pakatha mphindi khumi, kuchepetsa liwiro kuti likhale losavuta kwa mphindi ziwiri kapena zitatu.
Musadandaule ngati kuyenda kwanu kofulumira kumawoneka pang'onopang'ono kuposa momwe mukufunira. Malingana ngati mukupuma kwambiri, mukuyenda mofulumira kuti muzitha kuchita masewera olimbitsa thupi . Ngati cholembera chikuyang'anira, yang'anani kuti muone ngati muli pakati pa 50 ndi 70 peresenti ya kuchuluka kwa mtima wanu. Malingana ndi msinkhu wanu, kwa okalamba omwe ali pakati pa 80 ndi 115 kugunda pamphindi. Ngati mungatenge msinkhu wokwanira kuti mukhale wamphamvu, ndibwino.
Ndondomeko Yoyendetsera Mapulogalamu Okalamba a Treadmill
Zovomerezeka za thupi la okalamba oposa zaka 65 ndi 30 minutes pa tsiku, masiku asanu pa sabata. Ngati simungathe kuchita maminiti 30 m'gawo limodzi, ndilololedwa kuthetsa maminiti 30, koma gawo lanu lochita masewera olimbitsa thupi liyenera kukhala osachepera mphindi khumi.
Muyeneranso kuchita masewera olimbitsa thupi masiku awiri kapena atatu sabata iliyonse, ndi masewera 8 mpaka 10. Mukhoza kuchita masewerawa tsiku limodzi lomwe mumakonda kuyenda pamtunda, kapena masiku ena. Yesetsani kuchita masewera olimbitsa thupi kwa mphindi 20 kwa okalamba kapena kuphunzitsa anthu okalamba .
Muyeneranso kutenga mphindi khumi pazochita zochitika tsiku ndi tsiku kuti mutambasule magulu anu akuluakulu a minofu ndi matenda . Ngati muli pachiopsezo cha kugwa, muyenera kuphatikiza zolimbitsa thupi katatu pa sabata.
Ubwino wa Treadmill Kuyenda kwa Akuluakulu
Nkhani yabwino ndi yakuti kuyenda pamtunda wopondaponda nthawi zonse kungakuthandizeninso kuti mukhalebe oyenera. Mudzakhala mukuyaka mafuta ndi kusunga mlingo wanu wamagetsi. Ichi ndi gawo la pulogalamu yowonongeka kwa kulemera.
> Zotsatira:
> Colberg S, et al. Kulumikizana Kwambiri: Chiganizo Chokhala Pamodzi. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . December 2010 - Buku lachiwiri - Nkhani 12 - pp 2282-2303 do: 10.1249 / MSS.0b013e3181eeb61c
> Ofesi Yopeweratu Matenda ndi Kukulitsa Zaumoyo. Chaputala 5: Ogwira Ntchito Okalamba Achikulire - Zotsatira za Ntchito za 2008. https://health.gov/paguidelines/guidelines/chapter5.aspx