4 Nzira Dzokuderedza Kurema neTreadmill Workout

Zvemukati

• 1. Yakakwira-yakasimba nguva yekudzidziswa (HIIT)
• 2. Tsvaga nzvimbo yako yekupisa mafuta
• 3. Buda mumupendero
• 4. Wedzera zvikomo
• Zvakanakira kupfuura kurasikirwa uremu
• Chinokosha

Iyo yekutsika ndiyo yakasarudzika inozivikanwa aerobic kurovedza muchina. Kunze kwekuve wakachinjika kadhi yemuchina, treadmill inogona kukubatsira kurasikirwa nehuremu kana chiri icho chinangwa chako.

Kunze kwekukubatsira iwe kurasikirwa uremu, kushanda kunze kwetreadmill kune zvimwe zvakanaka zvakare. Semuyenzaniso:

• Unogona kushandisa treadmill gore-rese.
• Izvo zvinokwanisika kutarisa yako yaunofarira terevhizheni paunenge uchirovedza muviri.
• Iyo yekutsika ine handrails, inova yakanaka kana iwe uchipora kubva mukukuvara.
• Kufanana nechero ipi-yekupomba moyo cardio Workout, inogona kubatsira kudzikisa njodzi yako yechirwere chemoyo uye zvimwe zvirwere zvisingaperi, kuvandudza kurara, kuwedzera moyo wako, uye nekuvandudza kushanda kwehuropi.

Matreadmill anowanikwa panenge pese pekurovedza muviri, zvichiita kuti ive nzira inosvikika pamatanho ese ehutano. Uyezve, kana iwe uchida kushandira kunze kumba, treadmills anogona kuve nyore chikamu cheyako imba yekurovedza muviri, futi.

Ngationgororei zvekutanga zvetreadmill kuonda, pamwe neanogona kuita mapurogiramu ekurovedza muviri uye matipi.

1. Yakakwira-yakasimba nguva yekudzidziswa (HIIT)

Yakakwira-yakasimba nguva yekudzidzira (HIIT) inosanganisira kuchinjanisa maseti eiyo epamusoro-simba kurovedza muviri uye zororo.

Zvinoenderana ne, HIIT kurovedzwa inogona kuve nzira inoshanda yekudzora mafuta emuviri uye kupisa macalorie mune ipfupi nguva.

Pfungwa ndeyekushanda zvakawandisa kwenguva pfupi uye kuzorora pakati penzvimbo dzakakwira-dzesimba dzekurovedza muviri. Izvi zvinopisa akawanda macalorie, ayo anobatsira kupa kuonda.

Pamusoro pezvo, mushure mechiitiko cheHIIT, muviri wako unoedza kudzokera kune yakasununguka zororo mamiriro. Inoita izvi nekugadzirisa muviri wemafuta kuti uwane simba.

Heano maitiro ekuita HIIT pane yekutsika:

1. Gadzira treadmill saka yakati sandara. Famba pa2 mph kwemaminitsi mashanu kuti udziye.
2. Mhanya pa9 kusvika 10 mph kwemaminitsi makumi matatu.
3. Famba pa3 kusvika 4 mph kwemasekondi makumi matanhatu.
4. Dzokorora kashanu kusvika kagumi nguva.
5. Famba pa2 mph kwemaminitsi mashanu kuti utonhorere pasi.

Zvekuwedzera kurovedza muviri, chinja pakati pekumhanya uye kupuruzira. Iwe unogona zvakare kuwedzera mamwe maminetsi kune yega yega-yakasimba kusimba set. Sezvineiwo, nguva dzako dzekuzorora dzinofanirwa kuve dzakareba zvakapetwa zvakapetwa zvakapetwa sekukwirisa kwako.

2. Tsvaga nzvimbo yako yekupisa mafuta

Munguva yekutsika-tsika yekudzidzira, kurovedza pane yako mafuta-unopisa moyo chiyero kunogona kubatsira kusimudzira kuonda. Iyi nzvimbo ndipo paunopisa macalorie akawanda paminiti.

Kuti uwane nzvimbo yako yekupisa-mafuta, iwe uchafanirwa kuverenga yako yakanyanya kurovera kwemoyo kutanga. Iyi ndiyo nhamba yakanyanya kuwanda yenguva iyo moyo wako yaunogona kurova mukati meminiti rimwe rekurovedza muviri.

Yako yakanyanya kurovera kwemoyo ndeye 220 kubvisa zera rako. Semuenzaniso, kana iwe uine makore makumi mana ekuberekwa, yako yakanyanya kurova kwemoyo ndeye 180 kurova paminiti (220 - 40 = 180).

Kazhinji, nzvimbo yako yekupisa-mafuta ndeye makumi manomwe kubva muzana ehuwandu hwepamoyo wako. Kana kuwanda kwemoyo wako kuri 180 kurova paminiti, nzvimbo yako yekupisa-mafuta ndeye 70 muzana ye180, kana 126 kurova paminiti (180 x 0.70 = 126).

Nenhamba iyi, iwe unozoziva kuti iwe unofanirwa kushanda nesimba sei kutsigira kuonda. Heino imwe nzira yekuzviita:

1. Pfeka yekutarisisa yemoyo pachiuno chako kana pachipfuva. Isa treadmill kuti ive flat. Famba pa2 mph kwemaminitsi mashanu kuti udziye.
2. Gadzira inoteedzera kune 2 muzana. Jog pa4 mph kweminiti imwe.
3. Mhanya pa8 kusvika 10 mph, kana kusvika iwe uchipinda munzvimbo yako inopisa mafuta. Mhanya kwemaminetsi gumi nemashanu kusvika makumi matatu pamwoyo uyu.
4. Jog pa4 mph kweminiti imwe.
5. Famba pa2 mph kwemaminitsi mashanu kuti utonhorere pasi.

Kunyange 70 muzana iri nzvimbo yepakati yekupisa mafuta, munhu wese akasiyana. Vamwe vanhu vanogona kupinda munzvimbo inopisa-mafuta pa55 muzana yehuwandu hwemwoyo yavo, nepo vamwe vangangoda kusvika makumi masere muzana. Zvinoenderana nezvinhu zvakasiyana senge bonde, zera, hutano hwehutano, uye mamiriro ekurapa.

Iwe unogona zvakare kupinda munzvimbo yako inopisa-mafuta pane yakaderera treadmill kumhanya.

Murairidzi wega anogona kubatsira kuona yako yakanaka kumhanya uye nemoyo kurovera kwakanyanya uremu.

3. Buda mumupendero

Imwe nzira ye treadmill yekudzikisa uremu ndeye kuchinja maitiro ako. Nekuita kwakasiyana kurovedza nguva imwe neimwe, unogona:

• Deredza njodzi yako yekukuvara. Kudzokorora iko chete kurovedza muviri kunonetsa pamajoini ako. Inowedzera njodzi yekukuvara zvakanyanya, izvo zvinogona kukudzosera kumashure.
• Dzivisa bani yekudzidzira. Paunowedzera kuita rimwe Workout, zvishoma uchaona mhedzisiro. Muviri wako unoda kupikiswa kuti ufambire mberi.
• Dzivirira kufinhwa. Iwe unowanzoita kunamatira kwauri tsika kana iwe uchigara uchisanganisa yako Workout.

Heano muyenzaniso wekurovedza muviri chirongwa, uko kwakasiyana treadmill Workout inosanganisirwa mune yakaenzana yekurovedza maitiro.

• Svondo: kuzorora, kufamba wakasununguka, kana kugadzikana yoga
• Muvhuro: treadmill HIIT maitiro emaminetsi makumi maviri kusvika makumi matatu
• Chipiri: light treadmill jog uye simba rekudzidzisa
• Chitatu: kuzorora, kufamba wakasununguka, kana kugadzikana yoga
• China: light treadmill jog uye simba rekudzidzisa
• Chishanu: treadmill HIIT maitiro emaminetsi makumi maviri kusvika makumi matatu
• Mugovera: barre kirasi kana kurovera muviri

4. Wedzera zvikomo

Kuti uite tsika yekutsika-tsika ive yakaoma, wedzera makomo. Kufamba nekukasira kana kumhanya pakuda kunopisa macalorie akawanda nekuti muviri wako unofanirwa kushanda zvakanyanya.

Inoitawo kuti ishandise mhasuru dzakawanda, izvo zvinobatsira mukuvaka yakawandisa mhasuru mhasuru. Izvi zvinobatsira kuti uremerwe uremu, sezvo tsandanyama dzinopisa macalorie kupfuura mafuta.

Kana iwe uchida kurovedza muviri pane inoteedzera, edza iyi yekutsika-tsika kuteedzana:

1. Isa treadmill kuti ive flat. Famba pa2 mph kwemaminitsi mashanu kuti udziye.
2. Gadzira inoteedzera kune 1 muzana. Jog pa4 kusvika 6 mph kweminiti imwe.
3. Wedzera kurerekera ne1 muzana paminiti imwe. Dzokorora kusvikira iwe wasvika 8 kusvika ku10 muzana inowira pasi.
4. Deredza kurerekera ne1 muzana paminiti imwe. Dzokorora kusvikira iwe uri pa 0 kusvika 1 muzana kurereka.
5. Famba pa2 mph kwemaminitsi mashanu kuti utonhorere pasi.

Kazhinji, 4 kusvika ku6 mph ndeyevhareji yekumhanya kumhanya. Iwe unogona kuwedzera kumhanya kana kuwedzera mamwe maminitsi kuti iite kuti Workout iyi iome.

Kuti uwane shanduro iri nyore, wedzera kukwira ne0.5 muzana paminiti imwe neimwe. Dzokorora kusvikira iwe wasvika pa4 kusvika ku5 muzana kurereka, wozoshanda uchidzokera kumashure.

Zvakanakira kupfuura kurasikirwa uremu

Kuwedzera pakurasikirwa nehuremu, chiitiko che cardio senge yekutsika treadmill inopa akawanda mabhenefiti. Zvinogona kubatsira:

• kunatsiridza kutsungirira
• kudzora shuga yeropa
• kuwedzera HDL (yakanaka) cholesterol mazinga
• kunatsiridza ndangariro uye kugona
• chengetedza kubva kuAlzheimer's
• kukurudzira ganda rine hutano
• simbisa mhasuru
• kuderedza kuneta
• kuderera kuomarara kwemajoini
• bvisa kushushikana uye kushushikana
• kukurudzira kurara zvirinani
• kuwedzera masimba esimba
• kuwedzera immune system yako
• kunatsiridza kumutsa zvepabonde

Chinokosha

Sechimiro cheiyo cardio kurovedza muviri, kushandisa treadmill ndiyo yakanakisa nzira yekupisa macalorie uye kurasikirwa uremu.

Kana iwe usina chokwadi kuti ndeupi rudzi rwekutsika tsika yekushambadzira wakanyanya kukodzera iwe, taura kune wakasimbiswa wega murairidzi. Ivo vanogona kushanda newe kugadzira yakasarudzika treadmill yekurasikirwa chirongwa.

Kuti uwane mhedzisiro, sanganisa treadmill workout nesimba rekudzidzisa. Maitiro ese ari maviri ekurovedza muviri anogona kubatsira kutsigira kurasikirwa nekurema.

Kana iwe uri mutsva kurovedza muviri, kana kana iwe usina kushanda kunze kwechinguva, taura nachiremba wako usati watanga mutsva mutsva wehutano.