Zolimbitsa Thupi za Treadmill: Njira Zogwira Ntchito Pamagulu Onse Olimbitsa Thupi

Makina opondaponda nthawi zambiri amatchulidwa molakwika kuti 'dreadmill'.

Komabe, akagwiritsidwa ntchito moyenera, ma treadmill ndi ena mwa zida zosunthika kwambiri pamasewera olimbitsa thupi. Amapereka chiwongolero cholondola pamayendedwe, kupendekera, ndi mipata yomwe kuthamanga panja sikungafanane. Kaya cholinga chanu ndikutaya mafuta, maphunziro a marathon, kapena kukonza thanzi la mtima, chopondapo ndi labotale yanu kuti muchite bwino.

Mu bukhuli, tikuphwanya machitidwe olimbitsa thupi opangidwa ogwirizana ndi mulingo uliwonse wolimbitsa thupi, kuyambira woyamba mpaka wothamanga wapamwamba kwambiri.

1. Dongosolo la Woyamba: Kumanga Maziko

Ngati mwangoyamba kumene kuthamanga kapena kubwereranso mutatha kupuma kwa nthawi yayitali, cholinga chake ndi kusasinthasintha komanso kupewa kuvulala . Osadandaula za liwiro; yang'anani nthawi pa mapazi anu.

Njira ya 'Walk-Run'.

Chizoloŵezi ichi chimayambitsa kayendedwe kapamwamba kwambiri pang'onopang'ono.

• Nthawi: Mphindi 30

• Kulowera: 1.0% (Imafanana ndi kukana mphepo yakunja)

Nthawi	Zochita	Kuchuluka (RPE*)
0:00 - 5:00	Kutentha Kuyenda	3/10 (Yosavuta)
5:00 - 8:00	Kuyenda Mwachangu	4/10 (Wapakati)
8:00 - 9:00	Jog	6/10 (Zovuta)
9:00 - 12:00	Kuyenda Mwachangu	4/10 (Kuchira)
Bwerezani kuzungulira kwa Jog/Walk 4 nthawi
25:00 - 30:00	Cool Down Walk	2/10 (Yosavuta Kwambiri)

*RPE = Mlingo Woyeserera (1 wakhala, 10 ndiye kuyesetsa kwakukulu).

Malangizo Othandizira: Oyamba kumene amapindula kwambiri ndi makina okhala ndi zofewa zotetezera zolumikizira. Onani athu omasuka komanso okhazikika Nyumba ndi Zamalonda Treadmills.

2. Dongosolo Lapakatikati: Kuyambitsa Incline

Mukatha kuthamanga kwa mphindi 30 momasuka, ndi nthawi yoti muwonjezere mphamvu. M’malo mongothamanga kwambiri, tidzathamanga kwambiri.

'Piramidi' Yokwera Phiri

Maphunziro a incline amatenga unyolo wakumbuyo (glutes ndi hamstrings) ndikuwotcha zopatsa mphamvu zambiri popanda kuthamanga kwambiri.

• Cholinga: Kupirira ndi Mphamvu

• Liwiro: Pitirizani kuthamanga mokhazikika (mwachitsanzo, 4–6 mph).

1. Kutenthetsa: Mphindi 5 @ 0% Dulani.

2. Makweredwe:

• 2 mins @ 2% Dulani

• 2 mins @ 4% Yendani

• 2 mins @ 6% Yendani

• 2 mins @ 8% Dikirani (Pachimake)

3. Kutsika:

• 2 mins @ 6% Yendani

• 2 mins @ 4% Yendani

• 2 mins @ 2% Dulani

4. Kuzizira Pansi: 5 mins @ 0% Yendani.

Chifukwa chiyani izi zimagwira ntchito: Malinga ndi a Mayo Clinic, kuwonjezera kupendekera kumawonjezera kugunda kwamtima komanso kuyambitsa minofu, zomwe zimapangitsa kuti masewera anu azigwira bwino ntchito munthawi yochepa.

3. Ndondomeko Yapamwamba: HIIT ndi Speed

Kwa othamanga apamwamba, steady-state cardio sikokwanira. Lowani ku HIIT (Maphunziro a High-Intensity Interval Training) . Njirayi imakankhira VO2 Max yanu ndikupanga 'afterburn', momwe thupi lanu limapitilira kuwotcha ma calories mutatha kulimbitsa thupi.

'30-30' Wothamanga

Zindikirani: Izi zimafuna makina olimba. Ma Treadmill Azamalonda okhala ndi ma mota amphamvu a AC ndi abwino kwa izi chifukwa amayankha mwachangu kusintha kwachangu.

• Kutenthetsa: Mphindi 10 (Zofunika popewa kuvulala).

• Seti (Bwerezani nthawi 8-10):

• 30 Sekondi: Sprint pa 90% khama (mwachitsanzo, 9–12 mph).

• Mphindi 30: Pumula (Lumphani m’mbali mwa njanji kapena yendani pang’onopang’ono).

• Kuzizira Pansi: Mphindi 10 kuyenda.

Kuphatikiza Mphamvu

Kuti muyesetse nokha, phatikizani maulendo a treadmill ndi masewera olimbitsa thupi.

• Thamangani 0.5 miles.

• Kudumphadumpha: 20 Pushups + 20 Squats.

• Bwerezani 4 mozungulira.

4. Mmene Mungayang'anire Kupita Kwanu

Simungathe kukonza zomwe simukuziyeza. amakhala Ma treadmill amakono abwino kwambiri ndi zida zokuthandizani kuyang'anira deta.

Kuwunika kwa Mtima

Gwiritsani ntchito masensa omangidwa m'manja kapena lamba pachifuwa.

• Malo Owotcha Mafuta: 60-70% ya Max Heart Rate.

• Cardio / Endurance Zone: 70-85% ya Max Heart Rate.

The 'Talk Test'

Ngati mulibe chowunikira, gwiritsani ntchito mayeso oyankhula:

• Kutsika Kwambiri: Mutha kuyimba nyimbo.

• Wapakati: Mutha kucheza koma osaimba.

• Kuthamanga Kwambiri: Mutha kulankhula mawu ochepa panthawi imodzi.

Mapeto

Chopondapo sichimangokhala chida chamasiku amvula; ndi katswiri wophunzitsira mnzake yemwe angagwirizane ndi msinkhu uliwonse wolimbitsa thupi. Posintha machitidwe anu pakati pa kupirira kosasunthika, kukwera mapiri, ndi ma sprints a HIIT, mumawonetsetsa kuti thupi lanu siligunda phiri.

Kumbukirani, masewera olimbitsa thupi abwino kwambiri ndi omwe mumachita. Yambani ndi ndondomeko yomwe ikugwirizana ndi msinkhu wanu wamakono, ndipo pang'onopang'ono onjezerani zovutazo pamene mukukula.

Mukuyang'ana makina omwe angakuthandizeni? Onani akatswiri athu Treadmills Catalog kuti mupeze zida zomangidwa kuti zizigwira ntchito komanso kulimba.

Mafunso Ofunsidwa Kawirikawiri (FAQ)

Q: Ndiyenera kugwiritsa ntchito treadmill kangati?

A: Kwa thanzi labwino, nthawi 3-4 pa sabata kwa mphindi 30 ndizovomerezeka. Ngati mukuphunzitsa zochitika zinazake kapena kuchepa thupi, mutha kuwonjezera izi mpaka kasanu pa sabata, kusakaniza masiku osavuta ndi masiku ovuta.

Q: Kodi kugwira ma handrails ndikoyipa?

A: Inde. Kugwira njanji kumachepetsa kutentha kwa calorie ndikuwononga mawonekedwe anu achilengedwe. Ikhozanso kusokoneza mawerengedwe a liwiro la treadmill. Chepetsani liwirolo mpaka mutha kuyenda kapena kuthamanga osagwira.

Q: Kodi treadmill kuthamanga kungawononge mawondo anga?

A: Kwenikweni, kuthamanga pa treadmill yapamwamba nthawi zambiri kumakhala bwino kwa mawondo kusiyana ndi kuthamanga pa asphalt. Yang'anani ma treadmill okhala ndi deck-absorption deck, yomwe imataya mphamvu yamphamvu.

Q: Kodi nthawi yabwino yochitira masewera olimbitsa thupi ndi iti?

A: Nthawi yabwino ndi nthawi iliyonse yomwe mungasinthe. Komabe, kafukufuku wina amasonyeza kuti cardio yam'mawa mumkhalidwe wosala kudya ingathandize ndi mafuta oxidation, pamene maphunziro a masana amalola kuti pakhale ntchito zapamwamba chifukwa cha kutentha kwa thupi.