Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararren Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙarfafawa

Sau da yawa rashin adalci ana yi wa injin tuƙa da lakabin ''masu tsoro''.

Duk da haka, idan aka yi amfani da shi daidai, ƙwanƙwasa suna cikin kayan aikin da suka fi dacewa a dakin motsa jiki. Suna ba da madaidaicin iko akan taki, karkata, da tazara waɗanda gudu na waje kawai ba zai iya daidaitawa ba. Ko burin ku shine asara mai kitse, horon marathon, ko inganta lafiyar zuciya, injin tuƙi shine dakin gwaje-gwaje don samun nasara.

A cikin wannan jagorar, mun rushe tsarin motsa jiki da aka tsara don kowane matakin motsa jiki-daga cikakken mafari zuwa fitaccen ɗan wasa.

1. Tsarin Mafari: Gina Tushen

Idan kun kasance sababbi don gudu ko dawowa bayan dogon hutu, makasudin shine daidaito da rigakafin rauni . Kada ku damu da sauri; mayar da hankali kan lokaci akan ƙafafunku.

Hanyar 'Tafiya-Run'.

Wannan na yau da kullun yana gabatar da motsi mai tasiri a hankali.

• Duration: Minti 30

• Ƙaƙwalwa: 1.0% (Ya kwatanta juriya na waje)

Lokaci	Ayyuka	Ƙarfi (RPE*)
0:00 - 5:00	Tafiya mai dumi	3/10 (Sauƙi)
5:00 - 8:00	Tafiya Brisk	4/10 (Matsakaici)
8:00 - 9:00	Jog	6/10 (Kalubale)
9:00 - 12:00	Tafiya Brisk	4/10 (Farawa)
Maimaita zagayowar Jog/Tafiya sau 4
25:00 - 30:00	Cool Down Walk	2/10 (Mai Sauƙi)

* RPE = Yawan Ƙarfin Ƙarfafawa (1 yana zaune, 10 shine max ƙoƙari).

Tukwici na Kayan Aiki: Masu farawa sun fi amfana da injina tare da matattarar taushi don kare haɗin gwiwa. Duba cikin kwanciyar hankali da kwanciyar hankali Gida da Titin Titin Kasuwanci.

2. Tsari Tsakanin: Gabatar da Ƙaddamarwa

Da zarar za ku iya yin tsere na mintuna 30 cikin kwanciyar hankali, lokaci ya yi da za ku ƙara ƙarfin. Maimakon mu yi gudu da sauri, za mu yi gudu.

The 'Pyramid' Hawan Dutse

Horar da hankali yana ɗaukar sarkar baya (glutes da hamstrings) kuma yana ƙona calories masu yawa ba tare da babban tasirin sprinting ba.

• Manufar: Jimiri da Ƙarfi

• Gudun gudu: Kula da tsayuwar gudu (misali, 4-6 mph).

1. Dumi-dumi: Minti 5 @ 0% Ƙaƙwalwa.

2. Hawan:

• Minti 2 @ 2% Karɓa

• Minti 2 @ 4% Karɓa

• Minti 2 @ 6% Karɓa

• Minti 2 @ 8% Karɓa (Kololuwa)

3. Saukarwa:

• Minti 2 @ 6% Karɓa

• Minti 2 @ 4% Karɓa

• Minti 2 @ 2% Karɓa

4. Ayi sanyi: Minti 5 @ 0% Karɓa.

Dalilin da yasa wannan ke aiki: A cewar Mayo Clinic, ƙara karkata yana ƙara yawan bugun zuciya da kunna tsoka, yana sa aikin motsa jiki ya fi dacewa a cikin ƙasan lokaci.

3. Babban Shirin: HIIT da Sauri

Ga 'yan wasa masu ci gaba, ƙwanƙwasa zuciya bai isa ba. Shigar da HIIT (Tsarin Tazarar Ƙarfin Ƙarfi) . Wannan hanyar tana tura VO2 Max ɗin ku kuma ta haifar da tasirin 'bayan ƙonawa', inda jikin ku ke ci gaba da ƙone calories sa'o'i bayan motsa jiki.

'30-30' Sprints

Lura: Wannan yana buƙatar inji mai ƙarfi. Kasuwancin Treadmills tare da injin AC masu ƙarfi sun fi dacewa don wannan yayin da suke amsawa da sauri ga canje-canjen sauri.

• Dumi-up: Minti 10 (Mahimmanci don hana rauni).

• Saitin (Maimaita sau 8-10):

• 30 seconds: Gudu a ƙoƙarin 90% (misali, 9-12 mph).

• Daƙiƙa 30: Huta (Tsalla zuwa layin dogo na gefe ko tafiya a hankali).

• Cool Down: Minti 10 yana tafiya.

Haɗin Ƙarfi

Don ƙalubalantar kanku da gaske, haɗa tazarar tazara tare da motsa jiki na ƙasa.

• Gudu 0.5 mil.

• Kashe: 20 Pushups + 20 Squats.

• Maimaita zagaye 4.

4. Yadda Zaka Bibiyar Ci gabanka

Ba za ku iya inganta abin da ba ku auna ba. na zamani Mafi kyawun injin tuƙi sun zo sanye da kayan aiki don taimaka muku bin diddigin bayanai.

Kula da Yawan Zuciya

Yi amfani da ginanniyar firikwensin hannu ko madaurin ƙirji.

• Yankin Ƙona Fat: 60-70% na Matsakaicin Matsakaicin Zuciya.

• Yankin Cardio/Jirewa: 70-85% na Matsakaicin Matsayin Zuciya.

Gwajin Magana '

Idan ba ku da na'ura, yi amfani da gwajin magana:

• Ƙarfin Ƙarfi: Kuna iya rera waƙa.

• Matsakaici: Kuna iya riƙe taɗi amma ba za ku iya waƙa ba.

• Babban Ƙarfi: Za ku iya magana kaɗan kawai a lokaci guda.

Kammalawa

Tumaki ba kayan aiki ba ne kawai don kwanakin damina; ƙaƙƙarfan abokin horo ne wanda zai iya dacewa da kowane matakin dacewa. Ta hanyar canza ayyukanku na yau da kullun tsakanin juriyar juriya, hawan tudu, da HIIT sprints, kuna tabbatar da cewa jikinku bai taɓa taɓa wani fili ba.

Ka tuna, mafi kyawun motsa jiki shine wanda kuke yi a zahiri. Fara da tsarin da ya dace da matakin dacewarku na yanzu, kuma a hankali ƙara ƙalubalen yayin da kuke samun ƙarfi.

Kuna neman injin da zai iya ci gaba da kasancewa tare da ku? Bincika ƙwararrun mu Katalogin Treadmills don nemo kayan aikin da aka gina don aiki da dorewa.

Tambayoyin da ake yawan yi (FAQ)

Tambaya: Yaya sau nawa zan yi amfani da injin tuƙi?

A: Don lafiyar gaba ɗaya, ana ba da shawarar sau 3-4 a mako don mintuna 30. Idan kuna horarwa don takamaiman taron ko asarar nauyi, zaku iya ƙara wannan zuwa sau 5 a mako, haɗuwa da sauƙi kwanaki tare da kwanaki masu wahala.

Tambaya: Shin riko da hannaye mara kyau ne?

A: iya. Rike hanyoyin dogo yana rage ƙona kalori kuma yana lalata yanayin tafiyar ku. Hakanan yana iya rikitar da lissafin saurin maƙeran. Rage saurin har sai kun iya tafiya ko gudu ba tare da riƙewa ba.

Tambaya: Shin injin tuƙi na iya lalata gwiwoyina?

A: A haƙiƙa, yin gudu a kan injin tuƙi mai inganci ya fi kyau ga gwiwoyi fiye da gudu akan kwalta. Nemo injina tare da bene mai ɗaukar girgiza, wanda ke watsar da kuzarin tasiri.

Tambaya: Menene mafi kyawun lokacin rana don yin aiki?

A: Mafi kyawun lokacin shine duk lokacin da zaku iya zama masu daidaituwa. Duk da haka, wasu nazarin sun nuna cewa cardio na safiya a cikin yanayin azumi na iya taimakawa tare da oxidation mai mai, yayin da horo na rana ya ba da damar matakan aiki mafi girma saboda yanayin jiki.