Gwiritsani Ntchito Pulogalamu Yowonjezera Yowonjezera Mapulogalamu
Mungagwiritse ntchito malonda a tsamba lanu kuti mupange bwino. Nthawi zambiri zikondwerero zimakhala ndi chizoloŵezi choyesa kuyenda ndikukwera kumtunda kunja. Ochepa amakhalanso ndi khalidwe lochepa loti azitsanzira kugwa. Pogwiritsa ntchito kutsika, mungasinthe mtundu wa masewera olimbitsa thupi kapena kuwonjezera mapepala apamwamba.
Kusintha Kulowera
Zambiri zolemba mapepala zidzakuthandizani kusintha kusintha komwe mukugwiritsa ntchito, koma zina zimafuna kuti musinthe kusintha musanayambe ntchito yanu.
Ndizimenezo, muyenera kuyima kuti musinthe kusuntha ndipo sikukhala kosavuta kuchita masewera olimbitsa thupi komwe kuyenda kumasintha maminiti pang'ono. Yang'anani pamtunda musanayambe ntchito yanu kuti muwone momwe mungasinthire kutsika.
Ubwino Wopangira Mapiri a Treadmill
- Mukhoza kuthamanga mtima wanu kufika pamtunda wapamwamba pafupipafupi, ndikukupatsani mwayi wochita masewero olimbitsa thupi.
- Kukhoza kupita pang'onopang'ono ndi bwino kuti anthu abwerere povulazidwa kapena omwe akusowapo kanthu pamagulu awo.
- Kudzala pang'ono kumapangitsa kuti minofu ikhale yamtundu watsopano komanso kutulutsa ana anu a ng'ombe ndi Achilles tendon.
- Tiyeni tisiyanitse ntchito yanu yopita kuntchito yolimbitsa thupi.
Zopangira Zopangira Zolemba Pagalimoto
- Pang'onopang'ono ndi zabwino: Mukakwera phiri, mwachibadwa mumapita pang'onopang'ono, koma kutentha mtima kwanu ndi kupuma kudzasonyeza kuti mukugwiritsa ntchito kwambiri mphamvu kuposa pamene mukufika pa zero. Aloleni iwo ayese ntchito yanu m'malo mofulumira.
- Mmene Mungayendetse Kudzala: Njira Yogwiritsira Ntchito: Gwiritsani ntchito bwino ndikukhala ndifupikitsa pamene mukugwiritsa ntchito kwambiri.
- Lolani Zokakamiza : Simudzapeza bwino ngati mumagwiritsa ntchito mapepala pamene mukugwiritsa ntchito. Gwiritsani ntchito mawonekedwe abwino akukwera kumtunda kumene mungathe kuyenda kapena kuthamanga popanda kugwiritsa ntchito zida.
- Sinthani Chinthu Choyamba Pa Nthawi : Mphamvu ya kujambula kwanu kumaphatikizapo nthawi, kuyenda, ndi liwiro. Ngati mukuwonjezera kuwonjezera, sungani kutalika kwa ntchito yanu ndi liwiro lomwe mumagwiritsa ntchito mofanana, lalifupi, kapena pang'onopang'ono. Pamene kulekerera kwanu kuwonjezeka, ndiye kuti mukhoza kusintha nthawi ndi msanga. Koma ngati mutasintha tsinde, sungani zina ziwiri zomwezo.
Zowonjezera Zowonjezera Mapiri a Phiri
Yopangidwa ndi Lorra Garrick, CPT
- Nthawi zonse muwotenthe, kaya muyeso kapena mukutsika, kwa mphindi zisanu.
- Kenaka yesetsani maulendo ndi zovuta zosiyanasiyana kuti mupeze zovuta zomwe mukukumana nazo, komabe zimatha kusungidwa kwa mphindi makumi atatu, kuphatikizapo kapena kuchepetsa kusintha kuno.
- Ngati ndinu watsopano kuti muziyenda, ana anu amatha kutopa ndipo angakhale opweteka tsiku lotsatira.
- Pakati pa phunziroli, yesani kuyenda mofulumira, ndipo pang'onopang'ono mukuyenda pazitali zapamwamba, chifukwa chosiyana.
Mapulogalamu a Treadmill Threshold
- Wotentha kwa mphindi zisanu pang'onopang'ono.
- Sankhani maulendo ndi kutsika komwe kumabweretsa chiwongola mtima chanu mpaka 85 mpaka 92 peresenti ya kuchuluka kwa mtima wanu. Mtima wa Calculator wa Mtima
- Yendani pa 85 mpaka 92 peresenti ya mlingo wa mtima wonse kwa mphindi zisanu ndi zitatu.
- Pang'onopang'ono / kuchepetsa kutsamira kufupi ndi mphindi ziwiri.
- Bwerezani mobwerezabwereza 3 mpaka 4.
Mapulogalamu a Treadmill omwe ali ndi Mapiri
Yopangidwa ndi Lorra Garrick, CPT
Gwiritsani ntchito papepala la mapulogalamu opangira maphunziro . Kuthamanga kwapamwamba kudzakufikitsani ku mphamvu yakulimbika, ndiye nthawi yobwezeretsa idzakupatsani mpweya wanu.
- Zithera zimatha masekondi 30 mpaka mphindi 10.
- Pfupikitsa nthawi, yowopsa kwambiri iyenera kukhala. Ngati mumagwiritsa ntchito mphindi imodzi, muyenera kukhala pamtundu womwe mumatha kulankhula mwachidule pamapeto a miniti.
- Kusintha kwafupipafupi ndi kosavuta kukulolani kuti mupeze mpweya wanu ndipo mutha kumatha mphindi zisanu kapena zisanu.
- Zowonjezera mapepala zimakhala ndi mapulogalamu a panthawi, koma sangakhale zosiyana pawiri ndi liwiro panthawi yomweyo. Komanso, zingakhale zochepa poyerekeza ndi kusiyana pakati pa nthawi ndi nthawi kusiyana ndi kukulolani kuti mupite kuzing'ono.
- Bwerezerani katatu katatu mpaka kawiri malinga ndi kutalika kwa ntchito yanu.
- Kutsiriza ndi mphindi zisanu ndi zisanu ozizira pansi.