8 Treadmill Mistakes Iwe Uri Kuita

Zvemukati

• 1. Kusvetuka Warm-Up Yako
• 2. Kumhanya Kwakanyanya Kumberi Mberi kweBhande
• 3. Kubatirira Kumativi eTreadmill
• 4. Kusvetukira kuMativi eTreadmill
• 5. Kuve Super Zoned Out
• 6. Kutarisa Pasi Petsoka Dzako
• 7. Kuita Saizvozvowo Speed ​​uye Mhanya pa Dzokorora
• 8. Kutya Kurereka
• Ongororo ye

Kana chako chete chiitiko netreadmill chiri slo-mo dreadmill slogs pakati pechando kana iwe usingakwanise kutakura kurova iyo chaiyo pavement-err-ice, inguva yekuzviziva zvakare nemuchina.

"Treadmill muchina une simba uye unokutendera kuti ugadzire chiitiko chakadai," anodaro Angela Rubin, Precision Running Lab Studio Manager kuEquinox Chestnut Hill. (Yakabatana: Iyo 30-Mazuva Treadmill Workout Dambudziko Izvo Chaizvoizvo Inonakidza)

Usamutenda? Tarisa kwete kumberi kupfuura iko kwekurovedza muviri-kungovhurwa Precision Kumhanya Lab-nzvimbo inoratidzira inopindirana, moyo-kupomba (verenga: kumhanya, zvikamu, iyo yose shebang) treadmill makirasi. Ndiyo yekutanga yerudzi rwayo pamhenderekedzo yekumabvazuva (imwe lab iripo paEquinox's Santa Monica nzvimbo) uye ichave kirasi yekutanga iyo Equinox inopa kune vasiri nhengo pamwe nenhengo (rombo rakanaka kwatiri maBostonian!).

Asi usati wasvetukira mukirasi-kana kuenda pabhandi rechinhu ichocho - inguva yekugadzirisa zvimwe zvezvikanganiso zvakajairika zvatinoita tese kana tichimhanya mumba. Pano, tinovarondedzera (uye kugadzirisa kwavo) nerubatsiro rwevamwe vanomhanya nyanzvi. Gadzira yakohunyanzvi uye iwe unowana kukurumidza, kutsungirira, uye simba munguva shoma. (Zvino ndizvo treadmill Workout yatinogona kuwana kumashure.)

1. Kusvetuka Warm-Up Yako

Iwe uri mukumhanya, iwe unongoda kumhanya, kuti usazodziya. Huru kwete-kwete. "Kusvetuka kupisa-up kunokuisa panjodzi yekudhonza tsandanyama kana kuomesa tendon. Nekudziya usati wamhanya unowedzera kusimba kweiyo yakabatana tishu, kudziya hamstrings, glutes, uye hip flexors, uye zvishoma nezvishoma simudza yako. kurova kwemoyo," anotsanangura Kristen Mercier, mudzidzisi weTier III+ paEquinox Chestnut Hill.

Iyo yekugadzirisa: Kufamba kwemaminetsi matatu kana mashanu kana jog kunoita kuti ropa ripise uye muviri ufambe, Mercier anodaro. Mabvi akakwirira uye bhute kukanda kweanenge makumi matatu masekondi imwe neimwe zvakare inodziisa mhasuru dzemakumbo, uchisimudzira muviri wako kuti umhanye zvine mutsindo.

2. Kumhanya Kwakanyanya Kumberi Mberi kweBhande

Kugumbatira kumberi kwetreadmill kunogumira ruoko rwako kutyaira uye kunogona kukuchengetedza kubva kumhanya munzira yako yechisikigo. "Kana iwe uchimhanya padhuze nepadhuze, unogona kusaziva kudzora kufamba kwako nekumberi kuitira kuti usabaya treadmill," anodaro Rubin. Iwe unogona zvakare kudzora kumashure, uchichinja mamiriro ako.

Muviri wepamusoro wakaganhurirwa unogona kuve neketani yekuita kune yakaderera muviri, zvakare. "Dhizaini yedu inoshamisa sevanhu kuve nematanho ekumisidzana kana tichimhanya," anotsanangura Rubin. "Ruoko rworudyi runotyaira kuenzanisa gumbo rekuruboshwe. Kana imwe yadzo ikaganhurirwa nechinhu chekunze, ichava nemhedzisiro pane imwe."

Iyo yekugadzirisa: Scoot kumashure. Iwe unoda kuverengera kumhanya pakati pebhanhire. Kuti uite iyi tsika, isa chidimbu chidiki chetepi pamaoko echitsiko chinenge chitsoka kubva kumashure kubva kumonitor, anoratidza Rubin. Zvipikise kuti ugare uchienderana nazvo.

3. Kubatirira Kumativi eTreadmill

Unonzwa kunge uri kushanda nesimba uye uchikwanisa kusunda nekukurumidza nekubatirira pamativi echitsiko? "Muchokwadi, kuita izvi kunotora mutoro kubva kumakumbo nokudaro zvichiita kuti zvive nyore kuti basa riitwe," Mercier anotsanangura. "Uye kushoma kwekuisa kwaunoisa mukati, iwo mashoma macalorie aunopisa zvese." Kunze kwekudzikira kwesimba, kubatirira kune yekutsika inosimudzira yakaipa mamiriro, zvakare-uye inogona kukonzera kusagadzikana mumutsipa wako, mapfudzi, nemaoko, anodaro.

Iyo yekugadzirisa: Kana iwe uchinzwa kudikanwa kwekubatirira, iwe unogona kunge uri kufamba zvakanyanya. Zvishoma nezvishoma uye tarisa pane fomu yako. "Funga nezve kusimudza nehudyu dzako. Izvi zvichaita kuti mapendekete ako adonhe uye muviri wako uzorore. Maoko ako anofanira kunge akakombama zvishoma, achiyangarara padivi pemuviri wako," anodaro Mercier.

4. Kusvetukira kuMativi eTreadmill

"Kumira kumberi kufamba kunoda kuti muviri uite nekutyora masimba," anodaro Rubin. Munzvimbo yechisikigo (kumhanya kunze), unodzikisira zvishoma nezvishoma. "Kutsika kuenda kumativi zvinowanzoitika nekuti zviri 'nyore' uye zvishoma basa ipapo zvinononoka kudzikira," anodaro Rubin. "Kana iwe uri kutarisa kuti uve akasimba, akagadzikana, ari nani mumhanyi, mapfupi mapfupi anogona kuwedzera kusvika kune shoma basa uye anokanganisa zvinangwa zvako."

Tisingatauri, kuisa tsoka yako zvisizvo zvishoma zvishoma zvinogona kutungamirira kune chidzitiro chakamonyoroka, ibvi rakashanduka, kana kuipa, kudonha kwakashata.

Iyo yekugadzirisa: Zvakachengeteka kusvetukira kubva pachitsiko chako pakufamba kumhanya (4 mph uye pazasi), hongu-asi uri nani pakudzidzisa muviri wako kuti ugone kudzikisira kwechisikigo kuitira kuti ugone kuzviita kana usiri patsika, zvakare. , Rubin anotsanangura. (Machira ekutsikirira ari muPrecision Running Lab akagadzirirwa kudzikira pamwero unokurumidza kwazvo kudzivirira kudiwa kwekusvetukira kumativi, anotsanangura.)

Kana treadmill yako ichikwanisa kuronga kumhanya, ronga inononoka kudzoreredza kukurumidza iyo iwe yaunogona kubaya kuti ikurumidze kudzikamisa treadmill pakupera kwepakati kana sprint. Cherekedza kuti iwe haugone kunyatsononoka pasi mushure mekumhanya? “Unogona kunge uri kumhanya zvakanyanya,” anodaro. "Deredza pasi kumhanya kwako kwekumhanyisa kusvikira iwe wagona kubata uchinonoka uye kuchengeta kufamba kana jog kupora, kukudza iwoyo unoshanda kupora vanokwikwidza vamhanyi chitima na."

5. Kuve Super Zoned Out

Treadmill TVs inogona kuva yakaoma kudzivirira-asi nekugadzirisa kune show (uye kunze kwekushanda kwako) iwe hausi kuwana zvakanyanya kubva pakumhanya kwako. "Kana iwe uchinge wakatsauswa, chimiro chako chinokandwa kunze, izvo zvinokanganisa maitiro ako. Izvi zvinowedzera mukana wako wekugumburwa, kudonha, kana kutanga kukuvara kwepfungwa kuenda kumberi," anowedzera Mercier.

Iyo yekugadzirisa: Gadza chinangwa chekumhanya kwako uye chengetedze pamusoro pendangariro mukati mekurovedza muviri kwako. Kunyangwe iwe ukafunga kuita nekukurumidza, kukwira makomo, kana kuchengetedza yakatarwa moyo-chiyero zone, kuve nechinangwa kuchakuchengetedza iwe kutarisisa, anodaro Mercier.

6. Kutarisa Pasi Petsoka Dzako

Vanomhanya vanovhunduka kuti vangangoenda kuruboshwe kana kurudyi kana kudonha kubva paguyo zvachose (isu tese, nokutendeka) tinowanzo tarisa pasi tichimhanya pane yekutsikira. Asi chimiro ichi chinoisa kusagadzikana mumutsipa wako nemapfudzi, Rubin anodaro. Izvi zvinoderedza kudyiwa kweoksijeni iwe kwaunowana mune yakasarudzika chinzvimbo, zvichitadzisa kuita kwese.

​Iyo yekugadzirisa: Ramba wakatarisa wakasimudza uye mapendekete kumashure. Edza uye tsvaga kutarira kuri kumberi nekurereka zvishoma pasi. Kazhinji izvi ndizvo chaizvo pachiratidziro chemuchina wekutsika, kana iine imwe. "Vazhinji vanogadzira matreadmill vanoisa monitors yavo 'average' kureba kubva kubhandi," anodaro Rubin. Asi munhu wese akasiyana saka ita shuwa yekuwana izvo zvinonyanya kushandira iwe. Kana treadmill yako iri pamberi pegirazi, shandisa iyo kutarisa fomu rako.

7. Kuita Saizvozvowo Speed ​​uye Mhanya pa Dzokorora

Kumhanya kwenguva refu, kwakatsiga kune nzvimbo yavo mukurovedza muviri kwese, asi kuzviita pachitsiko kunogona kuve kunofinha. Aya majogi zvakare haisiriyo nzira inoshanda yekutora mukana wechigayo. Precision Running Lab makirasi akaenzana-akavakirwa, zano rakasimba rekusimudzira simba uye kutsungirira, anodaro Rubin. "Kune raibhurari hombe yekumhanya kuti zvinhu zvifadze uye kukuwanira zvauri kutsvaga."

Iyo yekugadzirisa: Edza izvi pasi pemakumi maviri-maminetsi epakati pekurovedza muviri mushure mekuwana yako PR (yako yakanakisa avhareji yeminiti-miniti imwe yekumhanya).

• Masekondi makumi mashanu: -1.0 mph kubva paminiti-imwe PR. Tora 60 masekondi kufamba / jog.
• 45 seconds: Kumhanya kwakafanana nekurerekera pa1 muzana. Dzorera 60 seconds kufamba/jog.
• Masekondi makumi mashanu: Kumhanya kumwechete nekutenderera pa2 muzana. Tora 60 masekondi kufamba / jog.
• 45 seconds: -0.5 with incline at 3 percent. Dzorera 60 seconds kufamba/jog.
• Masekondi makumi mashanu: Kumhanya kumwechete nekutenderera pa4 muzana. Tora 60 masekondi kufamba / jog.
• 45 seconds: Kumhanya kwakafanana nekurerekera pa5 muzana. Dzorera 60 seconds kufamba/jog.
• 45 seconds: -0.5 with incline at 6 percent. Tora 60 masekondi kufamba / jog.
• 45 seconds: Kumhanya kwakafanana nekurerekera pa7 muzana. Dzorera 60 seconds kufamba/jog.
• Masekondi makumi mashanu: Kumhanya kumwechete nekutenderera pa8 muzana. Tora 60 masekondi kufamba / jog.

8. Kutya Kurereka

Kumhanya kukwira kunotora koriori uye mhasuru kupisa kune inotevera nhanho. "Nekuwedzera incline unogona kuwedzera kusimba kweiyo Workout pasina kugara uchishanda nekukurumidza," anodaro Rubin. "Unogona kumhanya uchimhanya asi uchikwidza kurova kwemoyo wako nekungowedzera kukwira. Inotora zvakare mhasuru zhinji mumuviri wezasi, kunyanya mhuru, marunda, uye kupenya."

Zvakare, kurerekera kunotora mamwe emasimba kubva pamabvi, anotsanangura, zvichireva kuti vanhu vane nharo dzemabvi anonamira vanogona kunzwa kuzorora kubva kumakomo.

Iyo yekugadzirisa: Crank up iyo inoteedzera kuitira kuti iwe usiri kubhuroka kunze kwekutonga pane yakadzika, asi uchiri kupokana nemuviri wako. Edza iyi yemaminetsi gumi nemaviri yekukwikwidza kubva kuPrecision Running Lab mushure mekuwana yako PR (yako yakanakisa avhareji yeminiti-miniti imwe yekumhanya).

• 60 seconds: -3.0 mph pasi pePR pace pa7 percent incline. Dzorera 60 seconds kufamba/jog.
• Masekondi makumi matanhatu: +0.2 mph nekukurumidza pa7 muzana inofamba. Dzorera 60 seconds kufamba/jog.
• Masekondi makumi matanhatu: +0.2 mph nekukurumidza pa7 muzana inofamba. Tora 60 masekondi kufamba / jog.
• Masekondi makumi matanhatu: +0.2 mph nekukurumidza pa7 muzana inofamba. Dzorera 60 seconds kufamba/jog.
• 60 seconds: +0.2 mph nekukurumidza pane 7 muzana inorereka. Tora 60 masekondi kufamba / jog.
• Masekondi makumi matanhatu: +0.2 mph nekukurumidza pa7 muzana inofamba. Tora 60 masekondi kufamba / jog.

Ongororo ye