Masiku ano, treadmill yakhala chida chabwino kwambiri chochitira masewera olimbitsa thupi m'maso mwa anthu ambiri omwe ali ndi chidwi chochepetsa thupi komanso kukhala olimba, ndipo anthu ena amagula imodzi ndikuyiyika kunyumba, kuti ayambe kuyiyambitsa nthawi iliyonse yomwe akufuna kuthamanga, kenako amatha kuthamanga kwakanthawi popanda vuto lililonse. Kwa iwo amene akukakamizika kufunafuna nthawi ndi thanzi labwino, chopondapo chingakhaledi chopindulitsa m'njira zambiri. Koma kodi mungasangalalebe kuthamanga pa treadmill mutauzidwa kuti poyamba chinali chida chozunzirako anthu?
1. Chakumayambiriro kwa zaka za m’ma 1800, injiniya wina wa ku Britain anapanga chipangizo chozunzirako akaidi n’cholinga choti akaidi azipondaponda gudumu, chomwe chinkatulutsa mphamvu zopopa madzi kapena popera mbewu. Kugwiritsa ntchito chipangizochi kunkalanga akaidi komanso kuwapatsa phindu pa ntchito yawo.
2. Komabe, boma la Britain pomalizira pake linaletsa kugwiritsa ntchito chida chozunzirakochi chifukwa chakuti ntchito yobwerezabwereza ndi yotopetsa inali yowononga kwambiri maganizo.
3. Chochititsa chidwi n'chakuti, ngakhale kuti chiletsocho chinali choletsedwa, makina osindikizira, omwe anapangidwa, atchuka padziko lonse lapansi.
Treadmill m'miyoyo yathu ndi wamba olimba zida, komanso tsopano wotchuka kwambiri njira kuonda, kuti treadmill liwiro zingati oyenera kuwonda? Treadmill akuthamanga momwe mungachepetse thupi mwachangu? Nthawi zambiri anthu ambiri amasankha kugwiritsa ntchito treadmill kuti achepetse thupi, kuchuluka kwa masewera olimbitsa thupi kuti akhalebe ochita masewera olimbitsa thupi kwambiri pafupifupi 75% ya zotsatira zabwino kwambiri zowonda, apa tabwera palimodzi kuti timvetsetse!
Kuthamanga kwa treadmill momwe kulili koyenera kuwonda
Kuthamanga kwa treadmill: kuthamanga kwa amuna ku 8 mpaka 10 makilomita / ola, kulamulira kwachikazi kothamanga mu 6 mpaka 8 makilomita / ola oyenera kuwonda. Njira yoyamba yochepetsera kuchuluka kwa masewera olimbitsa thupi ndikuyesa kuchuluka kwa kugunda kwa mphindi imodzi, yomwe imawerengedwa ngati (220-zaka) * 75%, mwachitsanzo, kuchuluka kwa kugunda komwe wochita masewerawa akuyenera kukhalabe panthawi yomwe akuthamanga, ndipo wothamanga amatha kusankha liwiro loyenera malinga ndi kugunda uku.Njira yachiwiri yodziwira izi 75% ya kugunda kwa mtima ndikutopa ndikutopa, kuthamangira kothamanga komanso kutopa. 75% mphamvu. Pomaliza, apa pali chiwerengero cha amuna ndi akazi omwe akuthamanga mofulumira pa 75% mwamphamvu, kuthamanga kwa amuna kumayendetsedwa pa 8 mpaka 10 makilomita pa ola, kuthamanga kwa amayi kumayendetsedwa pa 6 mpaka 8 makilomita pa ola limodzi.
Treadmill ikuyenda momwe mungachepetse thupi mwachangu
Kutenthetsa kwa mphindi 10 ndikulowa muzochitika zolimbitsa thupi
Choyamba yendani pang'onopang'ono kwa mphindi 5, ndiyeno pang'onopang'ono musinthe kupita kumalo akuyenda mwachangu, nthawi yoyenda mwachangu ndi mphindi zisanu. Cholinga chachikulu cha njira yoyendayenda ndikugwedeza miyendo ndi ntchafu zapamwamba kwambiri, kotero kuti minofu iliyonse ya thupi imakhudzidwa ndi kayendetsedwe kake, ndipo mitsempha iliyonse imalowetsedwa mwamsanga mu kayendetsedwe ka kayendetsedwe kake. Panthawi imodzimodziyo, ndi mwayi wabwino kuti mutsirize gawo la kutentha kuti musinthe mayendedwe, kaimidwe ndi kupuma.
Yendani kwa mphindi 20 kuti mutsegule minofu iliyonse
Pambuyo pa mphindi 10 zotenthetsa, kuyambitsa minofu ya thupi, mitsempha iliyonse imakhala mu chisangalalo. Pothamanga, onetsetsani kuti mutembenuzire kumtunda kwa 10 °, anthu ambiri sangamvetse kuti kuchita masewera olimbitsa thupi ndi kutsetsereka kumapangitsa ana a ng'ombe kukhala ochuluka, ndipo minofu ya ng'ombe idzakula mozungulira, m'malo mwake, chifukwa cha kupendekeka, minofu ya ng'ombe idzatambasulidwa, koma ng'ombe sizidzatambasula, koma ng'ombe sizidzatambasula. wochepa thupi. Ngati titalowa mu siteji yothamanga, ndikuthamangabe pamtunda wotsetsereka wa 0 °, nthawi yomwe timatera mapazi athu atakwera ndege, tidzakhudza kwambiri bondo lathu patella.
Thamangani pa sing'anga liwiro kwa mphindi 20 kutentha mafuta ambiri
Pambuyo mathamangitsidwe pang'onopang'ono, ndi nthawi kulowa pakati liwiro kuthamanga, nthawi ndi mphamvu ya pakati liwiro kuthamanga ayenera kutsogozedwa ndi makochi akatswiri, pakati liwiro kuthamanga ngati mungathe kumamatira kuposa mphindi 15 akhoza kukwaniritsa mokwanira cholinga kulimbikitsa thupi. siteji imeneyi ayenera kulabadira kusunga thupi bwino, manja onse akuwerama pa chigongono m'chiuno pamaso ndi pambuyo kugwedezeka mkono, kufulumizitsa kupuma pafupipafupi, kupuma kukhala yogwira, m'mimba minofu mwakhama nawo kupuma, maso onse kuyang'ana molunjika patsogolo, mutu ndi.
Kuthamanga kwapakatikati ndikulowa mu siteji yowotcha mafuta, pambuyo pa mphindi 20 zoyamba zolimbitsa thupi, glycogen yosungidwa m'thupi yawonongeka, panthawiyi kuti apitirize kuchita masewera olimbitsa thupi ambiri adzafunika kusungidwa m'thupi la mafuta kuti awonjezere mphamvu ya thupi, kuti akwaniritse cholinga cha kudya mafuta. Pa nthawi yomweyo, pamimba kuyambira chiyambi cha kuthamanga pa mosalekeza boma chidule m`mimba, kuumba pamimba minofu shapely kumathandiza kwambiri, ndi kulimbikira kwa nthawi yaitali zotsatira zoonekeratu.
Yosalala deceleration kwa mphindi 10, thupi pang`onopang`ono kumasuka
Kumapeto gawo ayenera kuchepetsa kuthamanga liwiro, kuchokera 8km/h kuti 6km/h, ndiye 3km/h, ndi gradient kuchokera 30 ° pang'onopang'ono mpaka 10 °, anapitiriza kwa mphindi 10. Kuthamanga kwachangu kumapangitsa kuti thupi lonse likhale lopumula nthawi yomweyo, kupumula kwadzidzidzi kumangochepetsa kutopa kwakanthawi, ndipo pakatha mpumulo kwakanthawi, thupi lonse lopweteka ndi zowawa zidzapangitsa kuti minofu yanu ikhale yakufa, nthawi ino ndikofunikira kuwonetsetsa kuti kuthamanga kwa mitsempha yamagalimoto ndi kusuntha kwa minofu kudzera pakukwera kwa gradient, komanso nthawi yomweyo, kuyenda pamitsempha ya ximiient mpaka 30 ° kukwera kwambiri. ndi tendons pa mwana wa ng'ombe, ndi gluteal minofu ndi invountarily kumangitsa ndi kukweza ndi kugubuduza lamba kuthamanga.
Kodi liwiro la treadmill ndi loyenera kuwonda? Momwe mungachepetse thupi mwachangu ndi treadmill kuthamanga? Treadmill ndi chida chodziwika bwino cholimbitsa thupi m'moyo wathu, komanso ndi njira yotchuka kwambiri yochepetsera ndikuchepetsa thupi masiku ano.
Kudziwa kuwonda kwa Treadmill
1, kugwiritsa ntchito moyenera kusintha kotsetsereka kwa treadmill
Malinga ndi zotsatira zoyesera za akatswiri anatsimikizira: pamene malamulo athu otsetsereka chinawonjezeka ndi madigiri 5, kugunda kwa mtima pa mphindi chinawonjezeka ndi 10-15 zina, zomwe zimasonyeza kuti otsetsereka pa lamulo akhoza bwino kuonjezera kukula kwa minofu kuthamanga ntchito. Koma nthawi ino muyenera kulabadira, musapitirire 80% ya kugunda kwa mtima wawo wonse. Kuwonjezera pa kugwiritsa ntchito otsetsereka sitepe yaikulu pakati pa liwiro kuyenda kungathenso kukwaniritsa zotsatira zabwino kukweza matako.
2, osathamanga pa treadmill pamasitepe ang'onoang'ono
Liwiro la kuthamanga ndi pafupifupi 6-8km, yomwe ilinso liwiro labwino kwambiri lothamanga, mu liwiro ili mumathamanga pa masewera olimbitsa thupi, ngakhale kuti liwiro silithamanga, koma lothandiza kwambiri, lomwe limakhalanso ambiri mwa okonda treadmill othamanga ngati liwiro. Koma kumbukirani, musagwiritse ntchito pang'onopang'ono kuchita masewera olimbitsa thupi, chifukwa pang'onopang'ono kumapangitsa kuti kugunda kwa mtima kugwere, kudya kwathu kwa kalori sikukwanira kukwaniritsa zotsatira zolimbitsa thupi.
3, kuthamanga mosalekeza pa treadmill kwa mphindi zopitilira 40
Kumayambiriro kwa zolimbitsa thupi zolimbitsa thupi, thupi siligwiritsa ntchito mafuta nthawi yomweyo kuti likhale ndi mphamvu, osachepera mphindi 30, mafuta amatha kumasulidwa kuchokera ku lipid posungira ndikusamutsidwa kupita ku minofu, ndikutalikitsa nthawi yolimbitsa thupi, kuchuluka kwamafuta mphamvu kumawonjezeka pang'onopang'ono. Kutalikirapo nthawi yolimbitsa thupi, kumapangitsanso kuti thupi likhale labwino.
Wosindikiza:
Nthawi yotumiza: Nov-01-2024
