Masiku ano, makina oyeretsera thupi (treadmill) akhala chida chabwino kwambiri chochitira masewera olimbitsa thupi kwa anthu ambiri omwe amakonda kuchepetsa thupi komanso kukhala ndi thanzi labwino, ndipo ena amagula chimodzi mwachindunji n’kuchiika kunyumba, kuti azitha kuchiyambitsa nthawi iliyonse akafuna kuthamanga, kenako amatha kuthamanga kwakanthawi popanda vuto lililonse. Kwa iwo omwe ali ndi nthawi yochepa komanso thanzi lawo silili bwino, makina oyeretsera thupi (treadmill) angakhale othandiza m’njira zambiri. Koma kodi mungasangalalebe kuthamanga pa makina oyeretsera thupi ngati mutauzidwa kuti poyamba chinali chida chozunzira?
1. Kumayambiriro kwa zaka za m'ma 1800, mainjiniya wina wa ku Britain adapanga chipangizo chozunzira akaidi chomwe ankayenera kupondaponda pa pedal kuti azungulire gudumu, zomwe zinkapanga mphamvu zopopera madzi kapena kupopera tirigu. Kugwiritsa ntchito chipangizochi kunkalanga akaidi ndipo kunawapatsa phindu kuchokera ku ntchito yawo.
2. Komabe, boma la Britain pamapeto pake linaletsa kugwiritsa ntchito chida chozunzira anthu chifukwa ntchito yobwerezabwereza komanso yotopetsa inali yowononga kwambiri maganizo.
3. Chochititsa chidwi n'chakuti, ngakhale kuti panali chiletso, makina oyezera kuthamanga, omwe chitsanzo chake chinapangidwa, akhala otchuka padziko lonse lapansi.
Treadmill m'miyoyo yathu ndi chida chodziwika bwino cholimbitsa thupi, komanso tsopano ndi njira yotchuka kwambiri yochepetsera thupi, kodi liwiro la treadmill ndi loyenera bwanji kuchepetsa thupi? Treadmill ikuthamanga? Kodi anthu ambiri amasankha kugwiritsa ntchito treadmill kuti achepetse thupi, mphamvu yonse yolimbitsa thupi kuti asunge mphamvu yawo yayikulu yochita masewera olimbitsa thupi pafupifupi 75% ya zotsatira zabwino kwambiri zochepetsera thupi, apa tikubwera pamodzi kuti timvetse!
Liwiro la Treadmill ndi loyenera kwambiri pochepetsa thupi
Liwiro la treadmill: Kulamulira liwiro la amuna pothamanga makilomita 8 mpaka 10 pa ola, kulamulira liwiro la akazi pothamanga makilomita 6 mpaka 8 pa ola koyenera kuchepetsa thupi. Mphamvu yochita masewera olimbitsa thupi ndi yabwino kwambiri pochepetsa thupi ikasungidwa pafupifupi 75% ya mphamvu yayikulu yochita masewera olimbitsa thupi. Njira yoyamba yowongolera mphamvu ya masewera olimbitsa thupi ndikuyesa kuchuluka kwa kugunda kwa mtima pamphindi, komwe kumawerengedwa ngati (zaka 220) * 75%, mwachitsanzo kuchuluka kwa kugunda kwa mtima komwe wochita masewerawa ayenera kusunga panthawi yothamanga, ndipo wothamanga akhoza kusankha liwiro loyenera malinga ndi kugunda kwa mtima kumeneku. Njira yachiwiri yodziwira mphamvu ya 75% iyi ndi kudzera mu kudzimva, othamanga akumva kutopa komanso osatopa panthawi yothamanga yomwe ndi mphamvu ya 75%. Pomaliza, nayi mtengo wofotokozera wa amuna ndi akazi kuthamanga liwiro la 75%, liwiro la amuna limayendetsedwa makilomita 8 mpaka 10 pa ola, liwiro la akazi limayendetsedwa makilomita 6 mpaka 8 pa ola.
Kuthamanga kwa Treadmill momwe mungachepetsere thupi mwachangu
Tenthetsani kwa mphindi 10 ndikulowa muyeso wochita masewera olimbitsa thupi
Choyamba yendani pang'onopang'ono kwa mphindi 5, kenako pang'onopang'ono musinthe kupita ku mkhalidwe wa kuyenda mofulumira kwambiri, nthawi yoyenda mwachangu nayonso ndi mphindi 5. Cholinga chachikulu cha njira yoyenda mofulumira ndikugwedeza miyendo ndi ntchafu zakumtunda kwambiri, kuti minofu iliyonse ya thupi ikhale ndi gawo mu kayendedwe, ndipo mitsempha iliyonse imalowa mwachangu mu kayendedwe. Nthawi yomweyo, ndi mwayi wabwino womaliza gawo lotenthetsera kuti musinthe liwiro, kaimidwe, ndi kupuma.
Yendani kwa mphindi 20 kuti muyambe kugwira ntchito minofu yonse
Pambuyo pa mphindi pafupifupi 10 zotenthetsa, kuyambitsa minofu ya thupi, mitsempha yonse imakhala yosangalala. Mukathamanga, onetsetsani kuti mwakweza kupendekera kwa treadmill kufika pa 10 °, anthu ambiri samvetsa kuti kuchita masewera olimbitsa thupi pa treadmill yokhala ndi kupendekera kudzapangitsa kuti ana aang'ono akhale okhuthala, ndipo minofu ya ana aang'ono idzakula mopingasa, m'malo mwake, chifukwa cha kupendekera, minofu ya ana aang'ono imatambasulidwa mmwamba, sikuti idzangopangitsa ana aang'ono kukhala okhuthala, komanso idzapangitsa ana aang'ono kukhala ochepa. Ngati titalowa mu gawo lothamanga, tikuthamangabe pa treadmill yokhala ndi kutsetsereka kwa 0 °, nthawi yomwe tifika mapazi athu atayamba mlengalenga, tidzakhudza kwambiri bondo lathu.
Thamangani pa liwiro lapakati kwa mphindi 20 kuti mutenthe mafuta ambiri
Pambuyo pothamanga pang'onopang'ono, nthawi yakwana yoti mulowe mu kuthamanga kwapakati, nthawi ndi mphamvu ya kuthamanga kwapakati ziyenera kutsogozedwa ndi aphunzitsi akatswiri, kuthamanga kwapakati ngati mungathe kutsatira mphindi zoposa 15 kungathe kukwaniritsa cholinga cholimbitsa thupi. Gawoli liyenera kulabadira kuti thupi likhale lolimba, manja onse awiri akuwerama pa chigongono m'chiuno musanayambe komanso mutagwedeza mkono, kufulumizitsa kupuma pafupipafupi, kupuma kuti kukhale kogwira ntchito, minofu ya m'mimba ikugwira ntchito molimbika popuma, maso onse akuyang'ana patsogolo, mutu uli.
Kuthamanga kwapakati ndi kulowa mu gawo lotentha mafuta, pambuyo pa mphindi 20 zoyambirira za masewera olimbitsa thupi, glycogen yosungidwa m'thupi yatha, panthawiyi kuti mupitirize kuchita masewera olimbitsa thupi ambiri muyenera kusunga mafuta m'thupi kuti muwonjezere mphamvu zakuthupi, kuti mukwaniritse cholinga chodya mafuta. Nthawi yomweyo, mimba kuyambira pachiyambi chothamanga pamimba yokhazikika, kupanga mimba ya minofu yowoneka bwino kumathandiza kwambiri, ndipo zotsatira zake zimakhala zoonekeratu kwa nthawi yayitali.
Kuchepetsa liwiro kwa mphindi 10, thupi limapumula pang'onopang'ono
Gawo lomaliza liyenera kuchepetsa pang'onopang'ono liwiro lothamanga, kuyambira 8km/h mpaka 6km/h, kenako kufika pa 3km/h, kusinthasintha kuchokera pa 30 ° pang'onopang'ono kufika pa 10 °, kupitiriza kwa mphindi pafupifupi 10. Kuchepetsa liwiro mwachangu kudzapangitsa minofu yonse ya thupi kumasuka nthawi yomweyo, kupumula mwadzidzidzi kungathe kuchepetsa kutopa kwakanthawi, ndipo pambuyo pa mpumulo wa kanthawi kochepa, kupweteka kwa thupi lonse kudzapangitsa minofu yanu kufa, nthawi ino ndikofunikira kuonetsetsa kuti kupsinjika kwa mitsempha yamagetsi ndi kuyenda kwa minofu kudutsa kukwera kwa gradient, ndipo nthawi yomweyo, kuyenda pa gradient ya 30 ° kwambiri kungathandizenso kutambasula minofu ya ng'ombe ndi minyewa ya ng'ombe, ndipo minofu ya gluteal imalimbanso ndikukweza mosasamala pozungulira lamba wothamanga.
Kodi kuthamanga kwa treadmill ndi kotani komwe kungakuthandizeni kuchepetsa thupi? Kodi mungachepetse bwanji thupi mwachangu pogwiritsa ntchito treadmill? Treadmill ndi chida chodziwika bwino cholimbitsa thupi m'miyoyo yathu, ndipo ndi njira yotchuka kwambiri yochepetsera thupi masiku ano.
Chidziwitso chochepetsa thupi cha Treadmill
1, kugwiritsa ntchito moyenera ntchito yosinthira malo otsetsereka a treadmill
Malinga ndi zotsatira za kafukufuku wa akatswiri, pamene malamulo athu otsetsereka adakwera ndi madigiri 5, kugunda kwa mtima pa mphindi imodzi kudakwera ndi nthawi 10-15, zomwe zikusonyeza kuti kutsetsereka pa malamulowo kumatha kukulitsa bwino mphamvu ya masewera olimbitsa thupi othamanga minofu. Koma nthawi ino muyenera kusamala, musapitirire 80% ya kugunda kwawo konse kwa mtima. Kuwonjezera pa kugwiritsa ntchito kutsetsereka kwa sitepe yayikulu mu liwiro lapakati kuyenda kungathandizenso kukweza matako.
2, musathamange pa treadmill mu masitepe ang'onoang'ono
Liwiro la kuthamanga ndi pafupifupi 6-8km, lomwe ndi liwiro labwino kwambiri la kuthamanga, mu liwiro ili mumathamanga pa masewera olimbitsa thupi a treadmill, ngakhale liwiro silili lachangu, koma lothandiza kwambiri, lomwenso ndi lothandiza kwambiri kwa okonda kuthamanga kwa treadmill. Koma kumbukirani, musagwiritse ntchito sitepe yaying'ono pochita masewera olimbitsa thupi, chifukwa sitepe yaying'ono imapangitsa kugunda kwa mtima wawo kutsika, kudya kwathu ma calories sikokwanira kuti tikwaniritse zotsatira za masewera olimbitsa thupi.
3, kuthamanga mosalekeza pa treadmill kwa mphindi zoposa 40
Poyamba kuchita masewera olimbitsa thupi pang'ono, thupi siligwiritsa ntchito mafuta nthawi yomweyo kuti likhale ndi mphamvu, osachepera mphindi 30, mafuta amatha kutulutsidwa kuchokera m'malo osungira mafuta ndikusamutsidwa kupita ku minofu, ndipo nthawi yochita masewera olimbitsa thupi imawonjezeka, ndipo kuchuluka kwa mafuta kuti akhale ndi mphamvu kumawonjezeka pang'onopang'ono. Nthawi yochita masewera olimbitsa thupi ikatalika, kuchepetsa thupi kumakhala bwino.
Wofalitsa:
Nthawi yotumizira: Novembala-01-2024
