Treadmill Workouts: Maitiro Anobudirira eMatanho Ese eFitness

Chigayo chinowanzodanwa zvisina kufanira zita remadunhurirwa rekuti 'dreadmill.' Vanhu vazhinji vanochiona sechitsiga chinongonakidza chekuisa tsoka imwe pamberi peimwe.

Nekudaro, kana ikashandiswa nemazvo, matreadmills ari pakati pezvishandiso zvakasiyana-siyana mujimu. Ivo vanopa chaiyo kudzora pamusoro pekufamba, kurerekera, uye nguva dzekumhanya kwekunze hazvigone kuenderana. Kunyangwe chinangwa chako kurasikirwa nemafuta, kudzidzira marathon, kana kuvandudza hutano hwemoyo, treadmill ndiyo rabhoritari yako yekubudirira.

Mugwaro iri, tinopwanya maitiro ekurovedza muviri akarongedzerwa ega ega nhanho yekusimba-kubva kune anotanga zvachose kusvika kumumhanyi wepamusoro.

1. Chirongwa cheVatangi: Kuvaka Nheyo

Kana iwe uri mutsva kumhanya kana kudzoka mushure mekuzorora kwenguva refu, chinangwa ndechekuenderana uye kudzivirira kukuvara . Musafunganya pamusoro pokukurumidza; tarisa nguva patsoka dzako.

Iyo 'Famba-Mhanya' Nzira

Ichi chigadziro chinosuma kufamba kwepamusoro-soro zvinyoronyoro.

• Nguva: 30 Maminitsi

• Inline: 1.0% (Inotevedzera kunze kwemhepo kuramba)

Nguva	Chiitiko	Kusimba (RPE*)
0:00 - 5:00	Dziya-up Famba	3/10 (Zviri nyore)
5:00 - 8:00	Brisk Walk	4/10 (Zviri pakati nepakati)
8:00 - 9:00	Jog	6/10 (Zvinonetsa)
9:00 - 12:00	Brisk Walk	4/10 (Kudzorerwa)
Dzokorora Jog / Famba kutenderera 4 nguva
25:00 - 30:00	Cool Down Fambo	2/10 (Zviri nyore kwazvo)

*RPE = Chiyero cheKuziva Kuedza (1 yakagara, 10 ndeyekuedza kukuru).

Equipment Tip: Vanotanga vanobatsirwa zvakanyanya kubva kumashini ane nyoro cushioning kudzivirira majoini. Tarisa uone yedu yakagadzikana uye yakagadzikana Imba uye Zvekutengeserana Treadmills.

2. The Intermediate Plan: Introducing Incline

Paunenge uchinge wagona kumhanya kwemaminetsi makumi matatu zvakanaka, inguva yekuwedzera kusimba. Pane kungomhanya chete, tichamhanya zvakanyanya.

Iyo 'Piramidhi' Chikomo Kukwira

Kudzidzira kudzidzira kunotora iyo posterior chain (glutes uye hamstrings) uye inopisa zvakanyanya macalories pasina kukwirisa kwekumhanya.

• Chinangwa: Kutsungirira uye Simba

• Kumhanya: Chengetedza kumhanya kwakadzikama (semuenzaniso, 4-6 mph).

1. Kudziya-up: 5 mins @ 0% Itira.

2. The Climb:

• 2 mins @ 2% Enderera

• 2 mins @ 4% Enderera

• 2 mins @ 6% Enderera

• 2 mins @ 8% Enderera (Peak)

3. The Descent:

• 2 mins @ 6% Enderera

• 2 mins @ 4% Enderera

• 2 mins @ 2% Enderera

4. Kutonhorera Pazasi: 5 mins @ 0% Endereka.

Nei izvi zvichishanda: Zvinoenderana neMayo Clinic, kuwedzera kutsika kunowedzera kurova kwemoyo uye mhasuru activation, zvichiita kuti kurovedza muviri kwako kuve kwakanyanya munguva shoma.

3. Chirongwa Chepamusoro: HIIT uye Speed

Kune vatambi vepamusoro, steady-state cardio haina kukwana. Pinda muHIIT (High-Intensity Interval Training) . Iyi nzira inosundidzira VO2 Max yako uye inogadzira 'afterburn' mhedzisiro, apo muviri wako unoramba uchipisa macalorie maawa mushure mekurovedza muviri.

Iyo '30-30' Mimhanyi

Cherechedza: Izvi zvinoda muchina wakasimba. Commercial Treadmills ane simba AC motors akanakira izvi sezvo ivo vanopindura nekukurumidza kumhanyisa shanduko.

• Kudziya-up: maminitsi gumi (Zvakakosha kudzivirira kukuvara).

• Iyo Seti (Dzokorora 8-10 nguva):

• 30 Sekondi: Sprint pa90% kuedza (semuenzaniso, 9–12 mph).

• 30 Sekondi: Zorora (Sveturuka kune njanji yepadivi kana kufamba zvishoma nezvishoma).

• Kutonhorera Pasi: Maminitsi gumi kufamba.

Kubatanidza Simba

Kuti uzvipikise iwe pachako, sanganisa nguva dzetreadmill nefloor exercises.

• Mhanya 0.5 mamaira.

• Hop kure: 20 Pushups + 20 Squats.

• Dzokorora 4 rounds.

4. Nzira Yokuronda Kufambira Mberi Kwako

Iwe unokona kuvandudza zvausina kuyera. Mazuvano akanakisa matreadmill anouya ane maturusi ekukubatsira kuronda data.

Heart Rate Monitoring

Shandisa ma sensors akavakirwa-mukati kana tambo yechipfuva.

• Fat Burn Zone: 60-70% yeMax Heart Rate.

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

Iyo 'Talk Test'

Kana iwe usina chekutarisa, shandisa bvunzo yekutaura:

• Low Intensity: Unogona kuimba rwiyo.

• Pakati nepakati: Unogona kutaura asi haugoni kuimba.

• High intensity: Unogona chete kutaura mazwi mashoma panguva.

Mhedziso

Chigayo hachingori chishandiso chemazuva ekunaya kwemvura; inyanzvi yekudzidzisa mudiwa inokwanisa kuchinjika kune chero nhanho yekusimba. Nekusiyanisa maitiro ako pakati pekugara-kutsungirira, kukwira zvikomo, uye HIIT sprints, unoita shuwa kuti muviri wako haumborovi bani.

Rangarira, kurovedza muviri kwakanakisa ndiko kwaunoita chaizvo. Tanga nechirongwa chinoenderana neyako ikozvino yekusimba nhanho, uye zvishoma nezvishoma wedzera dambudziko sezvaunosimba.

Kutsvaga muchina unogona kuenderana newe? Ongorora nyanzvi yedu Treadmills Catalog yekutsvaga michina yakavakirwa kuita uye kusimba.

Mibvunzo Inowanzo bvunzwa (FAQ)

Mubvunzo: Ndinofanira kushandisa kangani treadmill?

A: Kune hutano huzhinji, 3-4 nguva pavhiki kwemaminitsi makumi matatu inokurudzirwa. Kana iwe uchidzidzira chimwe chiitiko kana kuora muviri, unogona kuwedzera izvi kusvika ku5 nguva pavhiki, kusanganisa mazuva akareruka nemazuva akaoma.

Mubvunzo: Kubatirira pamaoko emaoko kwakaipa here?

A: Hongu. Kubata njanji kunoderedza kutsva kwekoriori uye kunoparadza maitiro ako echisikigo ekumhanya. Zvinogonawo kuvhiringa treadmill's speed calculations. Dzikisa speed kusvika wagona kufamba kana kumhanya usina kubata.

Mubvunzo: Ko treadmill inomhanya inogona kukanganisa mabvi angu?

A: Chaizvoizvo, kumhanya pamhando yepamusoro-soro kunowanzova nani kumabvi pane kumhanya paasphalt. Tarisa matreadmills ane shock-absorption deck, iyo inobvisa simba rekuita.

Mubvunzo: Ndeipi nguva yakanakisa yezuva yekushanda?

A: Nguva yakanakisa ndeye pese paunokwanisa kuenderana. Zvisinei, zvimwe zvidzidzo zvinoratidza kuti cardio yemangwanani mumamiriro ekutsanya inogona kubatsira nemafuta oxidation, asi masikati kurovedza kunobvumira kukwirira kwepamusoro nekuda kwekushisa kwemuviri.