Zvakajairwa Treadmill Zvikanganiso uye Maitiro ekuzvidzivirira nadzo

Iyo treadmill ndiyo inonyanya kufarirwa chidimbu chemidziyo mune chero nzvimbo yekusimbisa muviri. Inowanikwa, inoshanda, uye inodzivirira mamiriro ekunze. Zvakadaro, kungodzvanya 'Tanga' hakuvimbisi kurovedza muviri kwakanaka.

Muchokwadi, vazhinji vanoita gym-vanoenda vasingazivi vanoita zvikanganiso zvebiomechanical izvo zvinoderedza calorie kupisa, kuwedzera njodzi yekukuvara, uye kutungamirira kune fitness plateaus. Kunyangwe iwe uri kumhanya pane yepamusoro-yekupedzisira Commerce Treadmill panzvimbo yekurovedzera muviri kana compact unit kumba, gadzira nyaya.

Mugwaro iri, tinoona anowanzo kanganisa treadmill uye tinopa matipi anoshanda ekuagadzirisa, kuve nechokwadi chese nhanho yaunotora kuverenga.

1. Iyo 'Rail Hugger': Yakabatirira PamaHandrails

Iyi ndiyo nhamba yekutanga mhosva inoonekwa mumajimu pasi rese. Iyo Mistake: Kubata mahandrails kana koni paunenge uchifamba kana kumhanya, kazhinji uchiisa kurerekera kwakanyanya.

Sei zvakaipa:

• Kubiridzira Kupisa: Paunobatirira, unoburitsa chikamu chakakosha chehuremu hwemuviri wako. Izvi zvinogona kuderedza kushandiswa kwekoriori kusvika ku20-25%.

• Urombo Husina Kusimba: Inomanikidza nzvimbo yekuvhima, inotungamirira kumapfudzi uye kurwadziwa shure.

• Kuchengeteka: Inoshandura mafambiro ako echisikigo, ichiwedzera njodzi yekugumburwa.

Iyo Fix: Isa iyo yekumhanyisa uye urerekera kune imwe nhanho iwe yaunogona kuchengetedza chiyero pasina kubatirira. Shandisa maoko ako! Kutenderedza maoko ako counter-kutenderedza chiuno chako uye kupisa simba rakawanda.

2. Mamiriro asina kunaka uye 'Mutsipa Wemavara'

Chikanganiso: Kutarisa pasi patsoka dzako kana kutarisa parunhare rwakazorora pane koni yebasa rese.

Sei zvakashata: Muviri wako unotevera maziso ako. Kutarisa pasi kunoita kuti mapendekete ako adedera uye anoshandura nzvimbo yako yegiravhiti mberi. Izvi zvinoisa kusagadzikana kusingakoshi pamutsipa wako uye musana (unowanzonzi 'Text Neck').

The Fix: Chengetedza musoro wako kumusoro uye maziso mberi. Fungidzira tambo inokweva pamusoro pemusoro wako yakananga kusirin'i.

Pro Tip: Yedu Best Treadmills inoratidzira yeziso-level zviratidziro uye ergonomic console dhizaini kukurudzira yakatwasuka, yechisikigo yekumhanya chinzvimbo.

3. Zvisina Kufanira Speed ​​uye Incline Settings

The Mistake: Kutanga nekukasira kana kuseta kudzika kwakanyanyisa muviri usati wagadzirira.

Sei zvakaipa:

• Kunyanya Kukurumidza: Kunotungamira kune overstriding (kumhara netsoka yako kure zvakanyanya pamberi pemuviri wako), izvo zvinotumira shockwaves kuburikidza neshins nemabvi.

• Too Steep: Inoshungurudza iyo Achilles tendon uye kudzika kumashure.

Kugadzirisa:

• Tsvaga Pace Yako: Iwe unofanirwa kugara netsoka yako zvakananga pasi pehudyu yako, kwete pamberi pavo.

• Zvishoma Nezvishoma: Dzivisa kumhanya pane 0% incline (izvo zviri nyore pane kumhanya kunze nekuda kwekushaikwa kwemhepo). Isa iyo ku1% kune yechokwadi baseline, uye wedzera zvishoma nezvishoma.

4. Kusvetuka Kudziya-Up uye Kutonhorera-Kudzika

Iyo Mistake: Kusvetuka pamushini, kurova 6.0 mph pakarepo, uye kusvetuka kubva yechipiri iyo timer inorova zero.

Chikonzero nei zvakaipa: Nyama dzinotonhora dzinowanzoita marwadzo uye misodzi. Sekureva kweHarvard Medical School, kudziya kwakakodzera kunodzikisa tsinga dzeropa, kuve nechokwadi chekuti mhasuru dzako dzakanyatso-okisijeni usati wanyanya kusimba. Sezvineiwo, kumira kamwe kamwe kunogona kuita kuti ropa riungane mumakumbo ako, zvichiita kuti uve nedzungu.

Kugadzirisa:

• Kudziya-Up: Pedza yekutanga 3-5 maminetsi uchifamba nekukurumidza (3.0-3.5 mph).

• Kutonhodza-Kudzika: Pedza maminetsi ekupedzisira e3 uchidzikira zvishoma nezvishoma kuti udzose kurova kwemwoyo wako kumazinga ekuzorora ari pedyo.

5. Kushaikwa kweKusiyana-siyana (Iyo 'Autopilot' Mode)

Iyo Mistake: Kuita chaiwo iwo chaiwo maminetsi makumi matatu kumhanya nekumhanya kwakafanana, zuva rega rega.

Nei zvakashata: Muviri wemunhu muchina wekugadzirisa. Inokurumidza kuve inoshanda pakudzokorora mabasa, zvichireva kuti iwe unopisa mashoma macalorie uchiita iwowo Workout nekufamba kwenguva. Izvi zvinotungamira ku 'fitness plateau' inotyisa.

The Fix: Sanganisa!

• Zuva 1: Kureba, kureba zvishoma.

• Zuva rechipiri: Nguva dzechikomo (yakakwirira yakarerekera, nhanho yekufamba).

• Zuva rechitatu: Nguva dzekumhanya (HIIT).

Unoda muchina unopa zvakasiyana-siyana? Ongorora yedu Treadmills Catalog ine mhando dzine pre-programmed workouts dzakagadzirirwa kuchengetedza muviri wako uchifungidzira.

Mhedziso

Iyo treadmill chishandiso chine simba, asi sechinhu chero chipi zvacho, chinoda hunyanzvi kuti ushandise nemazvo. Nekuregedza machira emaoko, kuchengetedza chimiro chakanaka, uye kusiyanisa maitiro ako, unoshandura 'inofinha yekumhanya' kuita ine simba, inoshandura muviri kurovedza muviri.

Tarisa pamhando yekufamba kwako, kwete huwandu hwemamaira chete. Majoini ako achakutenda, uye mibairo yako inovandudza.

Wagadzirira kukwidziridza ruzivo rwako rwekudzidzira? Bata nesu nhasi kuti udzidze zvakawanda nezvemhando yedu yemhando yepamusoro-yekuita treadmill yakagadzirirwa kuchengetedza uye kusimba.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Sei ndichinzwa dzungu mushure mekubuda patreadmill?

A: Izvi zvinowanzokonzerwa nekumira nekukurumidza. Paunomhanya, mhasuru dzemakumbo ako dzinopomba ropa kumoyo wako. Kana iwe ukangomira kamwe kamwe, kuti dziva reropa mumakumbo ako, zvichikonzera kudonha kweropa. Nguva dzose ita 3-5 maminetsi kutonhorera-pasi kufamba.

Mubvunzo: Zviri nani here kumhanya nekukurumidza kana kutsika?

A: Zvose zvine pundutso. Incline inovaka simba mune glutes uye hamstrings uye yakaderera maitiro. Kumhanya kunovaka moyo kutsungirira uye kukurumidza-twitch tsandanyama fiber. Muitiro wakadzikama unobatanidza zvose zviri zviviri.

Mubvunzo: Ndeipi nzira chaiyo yekutsika kubva patreadmill?

A: Usambosvetuka kubva pabhandi rinofamba. Chengetedza muchina kuti umire, wobva wasimuka. Kana iri emergency, dzvanya njanji dzeparutivi kutanga, wobva wabaya bhatani rekumisa emergency.

Mubvunzo: Ndinofanira kupfeka shangu chaidzo dzekutsika-tsika?

A: Hongu. Pfeka shangu dzekumhanya dzine cushioning yakanaka uye tsigiro. Dzivisa shangu dzakatsetseka (sekusimudza shangu) kana sneakers dzakasakara, sezvo dzichiwedzera kukanganisa pamajoini ako.