Pezani Zopindulitsa Zomwe Mukuchita Pakompyuta
Kapepala kakang'ono kamene kangakupangitseni kuyendayenda kwakukulu mu nyengo iliyonse. Ngati mumagwiritsa ntchito mawonekedwe oyendetsa bwino ndikusinthasintha ntchito zanu ndi nthawi, mapiri, ndi kusintha kwachangu, mukhoza kudzikonda ndikutsutsa thupi lanu m'njira zatsopano.
Kuyambapo
Chofunika kwambiri kuti mupindule kwambiri ndi zochitika zanu zopangira mapepala ndi kuyenda ndi mawonekedwe omwewo oyendayenda omwe mumagwiritsa ntchito poyenda panja.
Phunzirani momwe mungagwiritsire ntchito kuyendayenda bwino ndikupewa zolakwitsa zomwe mukuyenda nazo . Chinthu chofunikira ndi kudziphunzitsa nokha kuchoka pazitsulo pamtunda. Mudzawotcha zopatsa mphamvu zambiri ndikuyendetsa bwino, pakati phindu lina.
Dziwani zigawo zanu zopangira mapepala, makamaka ngati ali ndi mtima wogwira ntchito zomwe zingasinthe mofulumira ndi kuyenda kuti mupitirize kugwira ntchito yanu.
Zochita Zochepa Zochepa
Mungagwiritse ntchito pepala lopaka mapulogalamu kuti muyambe kuchita masewera olimbitsa thupi omwe angatenthe mafuta owonjezera komanso kuthandizira mapulani. Tsatirani izi pulogalamu yolemetsa yolemetsa ya mlungu ndi mlungu yomwe imasintha mtundu wa masewera olimbitsa thupi sabata iliyonse. Zimakutsutsani m'njira zosiyanasiyana kuti thupi lanu likhale ndi mafuta owonjezera.
Kuyenda Zochita
Lorra Garrick, CPT adayambitsa mapulogalamu opangira mapulanetiwa kuti azitha zosiyanasiyana komanso kuwonjezera zochitika zapamwamba kapena kupanikiza minofu yanu m'njira zatsopano.
Kutentha ndi Kuzizira Pansi: Pogwiritsa ntchito ntchito yonse, yambani mofulumira ndikutsika kwa mphindi ziwiri Kusintha maulendo anu ndikuyang'ana pa mawonekedwe abwino oyenda. Ndiye mukhoza kuonjezera liwiro ndi kutsika pa ntchito yanu. Kumapeto kwa gawo lanu lopukuta mapulogalamu, kuchepetsa liwiro kuti likhale losavuta kwa mphindi imodzi kapena zitatu.
1. Kuyenda Mofulumira ndi Kuwonjezera Mapulogalamu Opangira Mapulogalamu
Kuchita masewera olimbitsa thupi kukuthandizani kuti mukwaniritse zofunikira za tsiku ndi tsiku kuti mukhale ndi thanzi labwino, thanzi, ndi kulemera. Mukangotenthedwa, khalani othamanga komanso mofulumira kwambiri kuti mtima wanu ufike pamtunda woyenerera . Yendani mu zoneyiyi kwa mphindi 30 kapena kuposerapo. Kwezani kutsika gawo limodzi pamlungu kapena awiri kapena kuonjezera liwiro.
2. Maphunziro Otsatira Mapulogalamu Akuluakulu
Yendani pamwamba ndikuyendayenda kwa mphindi ziwiri kapena zisanu, ndipo muchepetseni kutsika kuti mufike kwa mphindi ziwiri kuti mupeze. Zina zolimba, zapamwamba zimaphatikizapo zosavuta, zochepa pamtunda wothamanga kwa mphindi 30. Musalole kuti kutsika kwanu kukhale kosavuta. M'malo mwake, tchepetsani mpata kuti muyerekeze kupita kumtunda kapena msinkhu momwe mungakhalire kunja. Onani ntchito yowonjezera mapiri a treadmill .
3. Kuthamanga Kwambiri Kwambiri
Sungani masewera 10 mpaka 15 peresenti, koma musinthe mofulumira. Mwachitsanzo, mphindi imodzi yokha pakati pa 4 mph ndi 2 mph. Gwiritsani ntchito liwiro lapamwamba kwambiri lomwe lidzakufikitsani ku khama lamphamvu pamene mukupuma molimbika mungathe kungolankhula mawu amfupi. Liwiro lazitali liyenera kukhala lopitirira kwambiri kulola kuchira musanawonjezere liwiro kachiwiri.
4. Maphunziro apamwamba kwambiri
Ngati mwakonzekera zovuta zothandizira thupi lanu, yesetsani nthawi yanu yophunzitsira pang'onopang'ono (6 mph pa 15 peresenti). Mapangidwe anu apamwamba amatha masekondi 15 kapena 30 okha. Kupita kwanu kwa mphindi imodzi kapena ziwiri kungakhale kuyenda kwapakati pa 3 mph kapena 2.5 mph kuyenda peresenti 15 peresenti.
5. Zida Zobwerera Kumtunda
Mudzawasintha mwakuya mwakuya kwa minofu yanu, kuyanjana, ndi kulingalira mwa kuwonjezera nthawi za kuyenda kumbuyo pamtunda . Muyenera kuchepetsa kuyenda mwakuya ndikulimbikitsanso nthawi yanu pakuchita izi, koma mukumva kusiyana pakati pa ntchafu zanu.
6. Zolemba za Treadmill-Dumbbell
Kodi mukufuna kugwiritsa ntchito mphamvu yanu yapamwamba komanso cardio yanu? Mukhoza kugwiritsa ntchito nthawi yanu yopangira mapepala monga gawo la cardio ya ntchito yoyendayenda, kusinthana ndi kupeza thupi lopangira thupi ndi zopopera. Ikani zokometsera zanu pafupi ndi treadmill.
- Mutatha kutenthetsa, khalani ndi mphindi zisanu.
- Pang'onopang'ono ndiyimitsa katsabola. Tulukani ndipo mugwiritse ntchito dumbbells kuti muzitsitsimutsa . Kenaka tibwererenso pamtunda wa mphindi 2 pamtunda woyenda mofulumira kapena kuyenda mofulumira.
- Zina ndi zina zam'mwamba zimapanga : mawonekedwe apamwamba, mzere wonyamulira, nyundo yamchere, triceps extension, biceps curl
7. Kuthamanga kapena Kuthamangitsa pa Treadmill
Ngati mukufuna zina zosiyana, phatikizani kudumpha ndi kudumphira muchithunzi chopangira mapepala. Muyenera kuyesa izi pokhapokha mutakhala ndi chidaliro muyeso lanu, ndipo onetsetsani kuti mugwiritse ntchito chingwe choyimira chitetezo. Pitani kapena pitani mofulumira kwambiri kwa masekondi 15 kuti muzimverera. Mukhoza kuwonjezera izi ngati nthawi kuti muzipaka zokondwerero zomwe mumakonda kuchita.
Kukhalabe Wokhutira
Anthu ambiri amasangalala akamagwiritsa ntchito timapepala. Kulimbitsa thupi lanu monga momwe tafotokozera pamwambapa ndi sitepe imodzi. Mungagwiritse ntchito mapepala omwe amaphatikizapo njira zamtundu uliwonse ndi kugwiritsa ntchito pulogalamu. Njira zinanso zomwe mungagwiritsire ntchito masewera olimbitsa thupi ndikudzikondweretsa nokha pamene mukuchita nawo monga kuonera kanema ndi kumvera nyimbo, podcasts, kapena audio audio. Kukhala ndi gawo lochita masewera olimbitsa thupi limakuchititsani kuti mukhale ndi chidwi.
Kusamalira Zida Zanu
Pa masewera olimbitsa thupi komanso panyumba, onetsetsani kuti mukutsitsa chopukutirapo kuti chikhale choyera kwa wosuta wotsatira. Thupi la thukuta lingayambitse kutupa. Samalani ndi phokoso lirilonse lomwe limakhala ngati zizindikiro zoyambirira zikufunikira kukonza . Onetsetsani kuti mukutsuka pansi pake nthawi zonse kuti muchotse fumbi komanso zokometsera zomwe zingathe kutsogolo. Malangizo ena ogwiritsira ntchito mapulogalamu apamwamba akuphatikizapo kuyang'anitsitsa lamba woyendetsa ndi sitimayi pamwezi ndikuwombetsa kamodzi pachaka.