Ndiyenera kuthamanga nthawi yayitali bwanji pa treadmill

Izi zimadalira kwambiri nthawi ndi kugunda kwa mtima.Chitsulo chopondera matayalaKuthamanga ndi gawo la masewera olimbitsa thupi, ndipo liwiro lapakati pa 7 ndi 9 ndilo loyenera kwambiri. Patsani shuga m'thupi mphindi 20 musanayambe kuthamanga, ndipo nthawi zambiri yambani kutentha mafuta patatha mphindi 25. Chifukwa chake, ine ndekha ndikukhulupirira kuti kuthamanga kuyenera kupitilira kwa mphindi 40 mpaka 60, yomwe ndi nthawi yoyenera kwambiri. Kumbukirani kutambasula mutathamanga.
Ngati ndi nthawi yomanga minofu, ndibwino kuti musakhale ndi mpweya kwa nthawi yayitali mutatha kulandira chithandizo cha anaerobic, ndipo imatha kupitilira kwa mphindi 40, apo ayi idzawotcha minofu. Ndikukhulupirira kuti mutha kupitiriza ndikukwaniritsa zolinga zanu mwachangu mwa kuchepetsa mafuta kapena kuwonjezera minofu.

Treadmill yopindika yonyamulika ya LDK

Zimatengera cholinga cha kuthamanga kwanu.

1. Anthu omwe cholinga chawo ndi kuchepetsa mafuta

Zimatenga mphindi zosachepera 30 zophunzitsira paChitsulo chopondera matayalakuti tipeze zotsatira.
Zachidziwikire, sizikutanthauza kuti sizigwira ntchito mokwanira mkati mwa mphindi 30
Kwenikweni, kuyambira mphindi yoyamba kuthamanga, mafuta amayamba kugwiritsidwa ntchito.
Mphindi 30 zoyambirira zokha, kumwa kumeneku kumakhala kochepa, ndipo mphamvu zambiri zimaperekedwa ndi glycogen osati mafuta.
Chifukwa chake, kuthamanga pakati pa mphindi 30 ndi ola limodzi ndiye kuchuluka koyenera kwambiri pochepetsa thupi.

2. Kufuna anthu kuti apeze chithandizo chamankhwala

Palinso othamanga ambiri amtunduwu.
Pakati pawo, pali anthu omwe amaphunzitsa mtima wawo kugwira ntchito bwino, omwe amapewa kubwereranso m'mbuyo akachepetsa thupi, komanso anthu ena azaka zapakati komanso okalamba.
Gulu la anthu amenewa silifuna kudya mafuta ambiri, kotero kuthamanga kwa mphindi 20 mpaka 30 ndikokwanira.

3. Anthu omwe akufuna kutentha thupi

Anthu ambiri ophunzitsa mphamvu amakonda kugwiritsa ntchito kuthamanga ngati masewera olimbitsa thupi.
Ndibwino kuti muyende kwa mphindi 5 mpaka 10.
Chifukwa ma calories ochokera mu kuthamanga amachokera ku shuga kumayambiriro, ndipo mphamvu yophunzitsira mphamvu imaperekedwanso ndi glycogen.
Choncho kuthamanga kwambiri kumakhudza momwe masewera olimbitsa thupi amagwirira ntchito, ndipo mphindi zochepa ndizokwanira.

Treadmill yophunzitsira kuyenda ya LDK

Nyengo yachilimwe imakhala yotentha kwambiri, ndipo ngakhale kutuluka panja kumafuna kulimba mtima. Chifukwa chake anthu ambiri akusankha kupita ku malo ochitira masewera olimbitsa thupi. Akangolowa m'malo ochitira masewera olimbitsa thupi, makina ochitira masewera olimbitsa thupi ndi otchuka kwambiri. Anthu ambiri amasankha kuthamanga pa makina ochitira masewera olimbitsa thupi, koma makina ochitira masewera olimbitsa thupi nawonso ali ndi chidziwitso chochuluka. Ngati atagwiritsidwa ntchito molakwika, amathanso kuvulala mosavuta. Pano, mkonzi adzakuuzani zinthu zina zomwe muyenera kuziganizira pa makina ochitira masewera olimbitsa thupi.
Choyamba, mosasamala kanthu za masewerawa, kutenthetsa thupi n'kofunika kwambiri. Choyamba tikhoza kuchita masewera olimbitsa thupi kuti minofu yathu izitha kusintha, kenako n’kuyenda kwa mphindi zitatu mpaka zisanu kuti matupi athu azisinthanso. Ngati sitichita masewera olimbitsa thupi, n’zosavuta kuyambitsa kupsinjika kwa minofu, kusweka kwa mafupa, kapena kuvulala kwina, makamaka nyengo yozizira. Chifukwa chake, masewera olimbitsa thupi sayenera kuonedwa mopepuka. Tikatenthetsa thupi, tikhoza kuyenda pa treadmill kwa mphindi zitatu mpaka zisanu kuti mtima ndi mapapo athu azisintha tisanayambe kuthamanga. Mukayamba kukwera treadmill, musaike liwiro mofulumira kwambiri. Mutha kuyamba ndi "3" ndikuwonjezera pang'onopang'ono kufika pa "3.5", kenako kufika pa "4", pang'onopang'ono mukuwonjezera liwiro kuti thupi lizitha kusintha.
Kawirikawiri, kupita ku gym sikuti kungothamanga kokha, komanso kuchita masewera olimbitsa thupi ena. Kuchita masewera olimbitsa thupi pa treadmill kwa nthawi yayitali kungayambitse kutopa mosavuta, ndipo chofunika kwambiri, kungapangitse mafupa kutopa kwambiri. Ngati kupitirira ola limodzi, kungakhale mtolo pa thupi. Treadmill ilinso ndi ntchito yowunikira kugunda kwa mtima, ndipo anthu ambiri angaiwale kukhalapo kwake. Padzakhala mbale yachitsulo pa mkono pafupi ndi treadmill. Manja anu akagwira pa mbale yachitsulo, treadmill idzalemba kugunda kwa mtima wanu. Kuthamanga kwa mtima kwa munthu aliyense ndi zaka 220- zanu. Ngati mukufuna kuchepetsa thupi, njira yothandiza kwambiri yochitira masewera olimbitsa thupi ndikusunga kugunda kwa mtima wanu pakati pa 60% ndi 80% ya kugunda kwa mtima kwanu kwakukulu. Treadmill ingagwiritsidwe ntchito kuyang'anira kugunda kwa mtima kuthamanga ndikupeza zotsatira zolimbitsa thupi. Zachidziwikire, izi zitha kuthandizidwa nthawi zina.
Chofunika kwambiri ndichakuti musapitirize kugwira chogwirira. Zogwirira za treadmill zimapangidwa kuti zikuthandizeni kukwera ndi kutuluka pa treadmill. Kudalira kwambiri zogwirira za treadmill kumatha kukhudza kwambiri magwiridwe antchito a mtima, zomwe zimapangitsa kuti zikhale zachilendo ngakhale mukamathamanga panja. Chofunika kwambiri, kugwira zogwirira za treadmill ndi manja anu kudzachepetsa kudya kwanu ma calories ndi 20%. Musangoganiza kuti kuthamanga pa treadmillChitsulo chopondera matayalakungakuthandizeni kuchepetsa thupi, ndiko kulakwitsa kwambiri kumvetsa. Mukakhala ndi kumvetsetsa koteroko, mutha kutopa tsiku lililonse ndipo mumakhalabe ndi vuto lochepetsa thupi.