Zolakwa Zodziwika za Treadmill ndi Momwe Mungapewere

The treadmill ndiye chida chodziwika kwambiri pamalo aliwonse olimbitsa thupi. Ndilosavuta kugwiritsa ntchito, lothandiza, komanso siligwirizana ndi nyengo. Komabe, kukanikiza 'Yambani' sikutsimikizira kulimbitsa thupi kwabwino.

Ndipotu, ambiri ochita masewera olimbitsa thupi mosadziwa amachita zolakwika za biomechanical zomwe zimachepetsa kutentha kwa calorie, kuonjezera chiopsezo cha kuvulala, ndikupangitsa kuti anthu azikhala olimba. Kaya mukuthamanga pa yapamwamba Commercial Treadmill kumalo ochitira masewera olimbitsa thupi kapena gulu lophatikizana kunyumba, pangani nkhani.

Mu bukhuli, tikuzindikira zolakwika zomwe zimachitika kwambiri pamatreadmill ndikupereka malangizo otheka kuti muwakonze, ndikuwonetsetsa kuti chilichonse chomwe mwachita ndichofunikira.

1. 'Njanji Hugger': Kugwira Pamanja

Uwu ndiye mlandu woyamba womwe umawonedwa m'masewera olimbitsa thupi padziko lonse lapansi. Kulakwitsa: Kugwira ma handrails kapena kutonthoza pamene mukuyenda kapena kuthamanga, nthawi zambiri mukamakwera kwambiri.

Chifukwa chiyani zili zoyipa:

• Kubera Kuwotcha: Mukagwiritsitsa, mumatsitsa gawo lalikulu la kulemera kwa thupi lanu. Izi zitha kuchepetsa ndalama zama calorie mpaka 20-25%.

• Makhalidwe Osauka: Zimakakamiza malo osaka, zomwe zimatsogolera ku mapewa ndi ululu wammbuyo.

• Chitetezo: Imasintha mayendedwe anu achilengedwe, ndikuwonjezera ngozi yopunthwa.

Kukonzekera: Khazikitsani liwiro ndikuyenda pamlingo womwe mutha kukhalabe bwino osagwira. Gwiritsani ntchito mikono yanu! Kugwedeza manja anu polimbana ndi m'chiuno mwanu ndikuwotcha mphamvu zambiri.

2. Maonekedwe Osauka ndi 'Neck Text'

Cholakwika: Kuyang'ana pansi pamapazi kapena kuyang'ana pa foni yomwe ikupumira pa kontrakitala nthawi yonse yolimbitsa thupi.

Chifukwa chiyani zili zoipa: Thupi lanu limatsatira maso anu. Kuyang'ana pansi kumapangitsa mapewa anu kugwa ndikusuntha pakati pa mphamvu yokoka patsogolo. Izi zimayika zovuta zosafunikira pakhosi ndi msana (nthawi zambiri zimatchedwa 'Text Neck').

Kukonzekera: Sungani mutu wanu mmwamba ndi maso patsogolo. Tangoganizani chingwe chikukokera pamwamba pamutu panu kumtunda.

Malangizo Othandizira: Yathu Best Treadmill imakhala ndi zowonetsa pamlingo wamaso ndi mapangidwe a ergonomic console kuti alimbikitse kuyenda molunjika, mwachilengedwe.

3. Kuthamanga Kosayenera ndi Kutsata Zikhazikiko

Kulakwitsa: Kuyamba mofulumira kwambiri kapena kuika mtunda wotsetsereka thupi lisanakonzekere.

Chifukwa chiyani zili zoyipa:

• Kuthamanga Kwambiri: Kumatsogolera kupitirira (kutera ndi phazi lanu kutali kwambiri ndi thupi lanu), zomwe zimatumiza mafunde amphamvu m'miyendo ndi mawondo.

• Kutsika Kwambiri: Imasokoneza tendon ya Achilles ndikutsitsa kumbuyo.

Kukonza:

• Pezani Mayendedwe Anu: Muyenera kutera ndi phazi lanu molunjika m'chiuno mwanu, osati patsogolo pawo.

• Kuyenda Pang'onopang'ono: Pewani kuthamanga mokhotakhota 0% (komwe kuli kosavuta kuposa kuthamanga panja chifukwa cha kusowa kwa mphepo). Khazikitsani ku 1% pazoyambira zenizeni, ndikuwonjezera pang'onopang'ono.

4. Kudumpha Kutentha-Kutentha ndi Kuzizira

Kulakwitsa: Kudumpha pamakina, kugunda 6.0 mph nthawi yomweyo, ndikudumpha yachiwiri nthawi ikugunda ziro.

Chifukwa chake n'zoipa: Minofu yozizira imakonda kupsinjika ndi misozi. Malinga ndi Harvard Medical School, kutentha koyenera kumachepetsa mitsempha ya magazi, kuonetsetsa kuti minofu yanu ili ndi okosijeni bwino musanachite molimbika kwambiri. Mosiyana ndi zimenezi, kuimitsa mwadzidzidzi kungachititse kuti magazi aziyenda m'miyendo yanu, zomwe zimayambitsa chizungulire.

Kukonza:

• Kutentha: Gwiritsani ntchito mphindi 3-5 zoyamba kuyenda mofulumira (3.0-3.5 mph).

• Kuzizilitsa: Gwiritsani ntchito mphindi 3 zomaliza mukuchedwetsa pang'onopang'ono kuti kugunda kwa mtima wanu kubwerere kumlingo wopumira.

5. Kusowa Zosiyanasiyana (Mawonekedwe a 'Autopilot')

Kulakwitsa: Kuthamanga komweko kwa mphindi 30 pa liwiro lomwelo, tsiku lililonse.

Chifukwa chiyani zili zoyipa: Thupi la munthu ndi makina osinthira. Zimagwira ntchito mobwerezabwereza, kutanthauza kuti mumawotcha ma calories ochepa mukuchita masewera olimbitsa thupi omwewo pakapita nthawi. Izi zimatsogolera ku 'malo ochita masewera olimbitsa thupi'.

Kukonzekera: Sakanizani!

• Tsiku 1: Mtunda wautali, wodekha.

• Tsiku 2: Mipata yamapiri (kutsika kwakukulu, kuyenda).

• Tsiku 3: Nthawi zothamanga (HIIT).

Mukufuna makina omwe amapereka zosiyanasiyana? Onani zathu Catalog ya Treadmills yokhala ndi zitsanzo zolimbitsa thupi zomwe zidakonzedweratu kuti thupi lanu lizingoganizira.

Mapeto

Chopondapo ndi chida champhamvu, koma monga chida chilichonse, chimafunikira luso kuti chigwiritse ntchito bwino. Posiya zingwe zapamanja, kukhala ndi kaimidwe kabwino, ndikusintha machitidwe anu, mumasintha 'kuthamanga kotopetsa' kukhala masewera olimbitsa thupi amphamvu, osintha thupi.

Yang'anani kwambiri pa kayendetsedwe kanu, osati kuchuluka kwa ma kilomita. Malumikizidwe anu adzakuthokozani, ndipo zotsatira zanu zikhala bwino.

Kodi mwakonzeka kupititsa patsogolo maphunziro anu? Lumikizanani nafe lero kuti mudziwe zambiri zamitundu yathu yamatreadmill ochita bwino kwambiri opangidwira chitetezo ndi kulimba.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: N'chifukwa chiyani ndimamva chizungulire nditachoka pa treadmill?

Yankho: Izi nthawi zambiri zimachitika chifukwa choyima mwadzidzidzi. Mukathamanga, minofu ya miyendo yanu imapopa magazi kubwerera kumtima wanu. Ngati musiya mwadzidzidzi, magaziwo amalowa m'miyendo yanu, zomwe zimayambitsa kuthamanga kwa magazi. Nthawi zonse muziyenda mozizira kwa mphindi 3-5.

Q: Kodi ndi bwino kuthamanga mofulumira kapena mokhotakhota?

Yankho: Onse ali ndi phindu. Incline imapanga mphamvu mu glutes ndi hamstrings ndipo imakhala yochepa. Kuthamanga kumapangitsa kupirira kwa mtima ndi mitsempha ya minofu yofulumira. Chizoloŵezi chokhazikika chimaphatikizapo zonse ziwiri.

Q: Kodi njira yolondola yochotsera treadmill ndi iti?

Yankho: Osadumpha kuchoka pa lamba wosuntha. Chepetsani makinawo kuti ayime, kenako nyamukani. Ngati zitachitika mwadzidzidzi, tambani kaye njanji zam'mbali, kenako dinani batani loyimitsa mwadzidzidzi.

Q: Kodi ndiyenera kuvala nsapato zenizeni pothamanga treadmill?

A: Inde. Valani nsapato zothamanga zokhala ndi ma cushion abwino komanso chithandizo. Pewani nsapato za lathyathyathya (monga nsapato zonyamulira) kapena nsapato zotha, chifukwa zimawonjezera mphamvu pamfundo zanu.