Tora Riri nani Treadmill Workout neFitness Mazano Anonyanyisa Kumusoro Kupisa

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Kuchipisa zvakanyanya uye kwakanyorova kutema mamaira kunze kwaNyamavhuvhu-tinowana. Saka pachinzvimbo, urikurova treadmill panzvimbo yekurovedza muviri. Asi ko kana iwe ukakwanisa kurova nguva yako yekumhanya muhafu, uye uchizowana zvakafanana (kana zvisiri nani!) Mhedzisiro?

"Kubudirira munyika yetreadmill kunoreva basa rakawanda rinopedzwa panguva imwe chete, kumhanya kupfupi, kana kugona kutsungirira kumhanya kwenguva refu uye kupisa macalorie akawanda zvakare," anodaro Andia Winslow, anomhanyisa murairidzi paMile High Run Club muNew York City. Takamuburitsa matipi mashanu ekukubatsira kupisa zvakapetwa macalorie pachigadziko nhasi (Wobva waedza imwe yeaya mana Fat-Burning Plans ekurova Treadmill Boredom.)

1. Tora iyo notch. Kwete chete kuti kuve pane zvinoteedzera kutevedzera kumhanya kwekunze, asi zvakare zvakareruka pamabvi. "Incline intervals inzira yakanaka yekusimudza macalorie kupisa kunyangwe uri kufamba kana kumhanya," anodaro Michelle Lovitt, mudzidzisi ane mukurumbira uye nyanzvi yekugwinya. Tanga nekumhanya kana kufamba kweminiti imwe pazana uchirerekera pakukurumidza kwaunoda. Wedzera kurerekera paminiti yega yega mushure mekupora kweminiti imwe pa5% kusvika iwe wasvika pa15 muzana. "Zvichienderana nehurefu hwebasa rako, unogona kudzokera pasi pasi miniti yega yega kusvikira wasvikira iyo imwechete muzana zvakarereka," anodaro. Iwe unonzwa uchizadzwa nemhepo uye unoshandisa yakawanda yakawanda simba nenzira iyi kupfuura iwe yaungaita pane inoenderera kumhanya kweawa. "Uyezve, zvinotorawo kufinhwa kubva pabasa rekutsika nekuti unogara uchichinja mafambiro uye kumhanya," anodaro Lovitt.

2. Wedzera mabvi ako. Ehe, iyo yekutsika inobatsira kubatsira kukufambisa, asi izvo hazvireve kuti iwe unofanirwa kuve simbe uye rega riite iro rese basa. Izvo zvakakosha kuti umise makumbo ako panguva imwe neimwe yetambo (ndiyo imwe yeYakanakisa Kumhanya Matipi eNe Nguva Yese). "Nekuti iyo yekutsika-tsika inongotakura vamhanyi kuenda kumberi, zvakakosha kuti usangotarisa pane mutero wekumhanyisa-kusvetuka nekukasira, sezvandinoona kazhinji-asiwo nekuwedzera kukwira kana kukwirira kwenzira yavo," anodaro Winslow. "Vachaona kuti izvi zvinoda kushanda nesimba uye kuti vachavhara nzvimbo nekukurumidza nekuita kudaro."

3. Wedzera kumwe kuramba. Bata seti yemabhendi ekupikisa uye ita kuti zviwanikwa zvako zvishande. "Munguva yaunenge uchipora, ita simba rekusimbisa muviri kunge muchipfuva muchipfuva, shandura kubhururuka, kana kuwedzeredza tricep nemabhandi," anodaro Lovitt. "Kuwedzera mabhendi ekupikisa mubasa rako renguva pane treadmill inochengetedza kurova kwemwoyo wako uye kunoguma nekupisa kwekoriori yakakwirira." (Uye uchibva pa 'chigayo, unogona kuita izvi 8 Resistance Band Exercises Kuti Uone Kwese Kwose.)

4. Pomba maoko ako. Paunenge uchimhanya zvinehunyanzvi nemakumbo ako, maoko ako anoraira zvakawanda zvinoitwa nemakumbo. "Vamhanyi vazhinji vezvitsigiro vanowira mune zvavanofunga kuti mafambisirwo anoshanda uye vanopedzisira vamhanya zvakanyanya paguyo," anodaro Winslow. Anokurudzira kuita kuti maoko afambe uye kuchengetedza 90-degree angular kasimmu pakati pebicep uye forearm kurudyi nekuruboshwe ruoko. "Anokurumidza anoda kumhanya, maoko anomhanyisa, anofanirwa kunge achifamba, achishandisa magokora sehange kusimudza," anodaro Winslow. Iwe unozoona mileage yako ichiwedzera nekukurumidza uye nekukurumidza. (Ona 10 Dzimwe Nzira Dzokuvandudza Nzira Yako Yekumhanya.)

5. Ita zvinopfuura kungomhanya. Rangarira kuti iyo yekutsika tambo uye bhandi pacharo rinogona kushandiswa nedzimwe nzira kunze kwekungomhanya. Kungoita nekuti iwe wajaira kumhanya pairi, hazvireve kuti ndizvo zvese zvaungagone kushandiswa nazvo. "Mushure mekunge kana usati wajaira kurovedza muviri, edza kudzora kumhanya kuenda kukambaira, uye nekuita mafambiro ekufambisa, mapundu anotenderera, uye squat-to-alternating-lunge akateedzana," anodaro Winslow. "Mukuita kudaro, iwe unobhadhara vatambi vanofamba mumuviri wako wepasi uye nekuvaka hwaro huri nani hwekumhanya kwakasimba." Nekuti, sekuziva kwako, iyo yekutsika inofamba, inogona chaizvo kubatsira kutakura iwe kumberi uye kukuchengetedza iwe mune yakatsetseka mutinhimira.

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