Mazuva ano, treadmill yave chishandiso chakanakisa chekushandisa mumaziso evanhu vazhinji vanoshuvira kuderedza uremu uye kusimba, uye vamwe vanhu vanototenga zvakananga imwe voiisa kumba, kuitira kuti vagone kuitanga chero nguva yavanoda kumhanya, uyezve vanogona kumhanya kwechinguva pasina dambudziko. Kune avo vanomanikidzirwa nokuda kwenguva uye vane utano husina kunaka, chigayo chokutsika chinogona zvirokwazvo kuva chinobetsera munzira dzakawanda. Asi waizongowana here kumhanya patreadmill kuchinakidza kana ukaudzwa kuti pakuvamba chakanga chiri mudziyo wokutambudzira?
1. Mukutanga kwezana remakore rechi19, mumwe injiniya wokuBritain akagadzira mudziyo wokutambudzikira waiita kuti vasungwa varambe vachitsika vhiri kuti vatenderedze vhiri, izvo zvaibudisa simba rokupomba mvura kana kukuya zviyo. Kushandiswa kwechigadzirwa ichi kwairanga vasungwa uye kwakapa pundutso kubva mukushanda kwavo.
2. Zvisineyi, hurumende yeBritain yakazorambidza kushandiswa kwemudziyo uyu wokutambudzikira nokuti basa rinodzokororwa uye rinonetesa raiparadza pfungwa.
3. Zvinofadza, pasinei nekurambidzwa, treadmill, iyo prototype yakagadzirwa, yakave yakakurumbira munyika yose.
Treadmill muhupenyu hwedu ndeye yakajairika midziyo yekusimbisa muviri, asi zvakare yave yakakurumbira nzira yekuderedza uremu, iyo treadmill yekumhanyisa inokodzera kuonda? Treadmill inomhanya sei kuderedza uremu nekukurumidza? Kazhinji vanhu vazhinji vanosarudza kushandisa treadmill kuti vadzikise uremu, iyo general kurovedza muviri kusimba kuchengetedza yavo yepamusoro yekusimbisa kusimba kweanenge 75% yeakanakisa uremu maitiro, pano tinouya pamwe kuti tizvinzwisise!
Treadmill speed yakawanda sei yakakodzera kuonda
Treadmill speed: murume anomhanya kukurumidza kudzora mu8 kusvika ku10 makiromita / awa, mukadzi anomhanya kukurumidza kudzora mu6 kusvika 8 makiromita / awa yakakodzera kurasikirwa uremu.Kusimbisa muviri kunonyanya kukosha pakurasikirwa uremu kana ichichengetwa panenge 75% yehuwandu hwekuwedzera kurovedza muviri. Nzira yekutanga yekudzora kusimba kwekurovedza muviri ndeyekuyera nhamba yekurova paminiti, iyo inoverengerwa se (220-zera) * 75%, kureva nhamba yekupuruzira iyo mushandi anoda kuchengetedza panguva yekumhanya, uye mumhanyi anogona kusarudza kukurumidza kwakakodzera zvinoenderana neichi pulse.Nzira yechipiri yekuona iyi 75% yezera) * 75%, kureva nhamba yekupuruzira iyo mushandi anoda kuchengetedza panguva yekumhanya, uye mumhanyi anogona kusarudza kukurumidza kwakakodzera maererano neiyo pulse.Nzira yechipiri yekuona iyi 75% yezera) * 75%. 75% kusimba. Chekupedzisira, heino chirevo chevarume nevakadzi vanomhanya kumhanya pa75% intensity, kumhanya kwevarume kunodzorwa pamakiromita masere kusvika gumi paawa, kumhanya kwevakadzi kunodzorwa pa6 kusvika 8 makiromita paawa.
Treadmill inomhanya sei kuderedza uremu nekukurumidza
Dziisai kwemaminitsi gumi uye pinda muchimiro chekurovedza muviri
Kutanga famba zvishoma nezvishoma kwemaminetsi mashanu, wozochinja zvishoma nezvishoma kuenda kunhanho huru yekufamba nekukurumidza, nguva yekufamba nekukurumidza zvakare maminetsi mashanu. Chinangwa chikuru chemaitiro ekufamba-famba ndechekuzunungusa nhengo dzepamusoro uye zvidya zvakanyanya, kuitira kuti tsandanyama imwe neimwe yemuviri inobatanidzwa mukufamba, uye tsinga imwe neimwe inokurumidza kupinda munharaunda yekufambisa. Panguva imwecheteyo, ihwowo mukana wakanaka wekuzadzisa chikamu chekudziya-kugadzirisa kugadzirisa kufamba, kumira uye kufema.
Jog kwemaminetsi makumi maviri kuti uite mhasuru yese
Mushure memaminitsi angangoita gumi ekudziya, kuita mhasuru dzemuviri, tsinga dzese dziri muchimiro chekunakidzwa. Paunenge uchimhanya, ive shuwa yekusimudza treadmill kurerekera kune anenge 10 °, vanhu vazhinji havazonzwisise kuti kurovedza kuri kuita treadmill ine inclining kuchaita kuti mhuru dziwedzere, uye mhuru dzemhuru dzichakura dzakadzikama, asi, zvinopesana, nekuda kwekurerekera, mhuru dzemhuru dzakatambanudzwa kwete kukwira kumusoro, kwete kuita mhuru chete, kwete kuita mhuru. slimmer. Kana mushure mekupinda munhanho yekumhanya, tichiri kumhanya patreadmill ine mutsetse we 0 °, nguva yatinomhara mushure mekunge tsoka dzedu dzafambiswa nemhepo, tichava nekukanganisa kukuru pamabvi patella.
Mhanya nekumhanya kwepakati kwemaminetsi makumi maviri kuti upise mafuta akawanda
Mushure mekuwedzera zvishoma nezvishoma, yave nguva yekupinda pakati kumhanya uchimhanya, nguva uye kusimba kwekumhanya kwepakati kunofanirwa kutungamirwa nevarairidzi vehunyanzvi, kumhanya kwepakati kumhanya kana uchikwanisa kuomerera kune anopfuura maminetsi gumi nemashanu unogona kuzadzisa zvizere chinangwa chekusimbisa muviri. Danho iri rinofanira kuteerera kuchengeta muviri dzikamo, maoko ose akakotama pagokora muchiuno pamberi uye pashure pokuzunguza ruoko, mhanyisa kufema kakawanda, kufema kuva vanoshingaira, abdominal tsandanyama kushingaira kubatanidzwa kufema, maziso ose akatarisa mberi, musoro ndiye.
Kumhanya kwepakati-kumhanya ndiko kupinda muchikamu chekupisa-mafuta, mushure memaminitsi makumi maviri ekutanga ekurovedza muviri, glycogen yakachengetwa yemuviri yakasvibiswa, panguva ino kuti uenderere mberi nehuwandu hwekudzidzira huchada kuchengetwa mumuviri wemafuta kuti uwedzere simba remuviri, kuti uwane chinangwa chekushandiswa kwemafuta. Panguva imwecheteyo, dumbu kubva pakutanga kwekumhanya pane inopfuurira mamiriro ekudzivirira kwedumbu, kuumba dumbu remisumbu ye shapely inobatsira zvikuru, uye kupfuurira kwenguva refu kunooneka.
Smooth deceleration kwemaminitsi gumi, muviri zvishoma nezvishoma unozorora
Chikamu chekupedzisira chinofanira kuderedza zvishoma nezvishoma kumhanya kwekumhanya, kubva pa8km/h kusvika 6km/h, ipapo kusvika 3km/h, gradient kubva pa30 ° zvishoma nezvishoma zvichidzika kusvika 10 °, yakaramba ichienderera kwemaminitsi gumi. Kukurumidza kudzikiswa kwekumhanyisa kuchaita kuti mhasuru dzemuviri wese dzizorore nekukasira, kuzorora kwakangoerekana kwaita kungopedza kuneta, uye mushure mekuzorora kwechinguvana, muviri wese kurwadza uye kurwadziwa kuchaita kuti mhasuru dzako dzife, panguva ino zvakakosha kuve nechokwadi kuti kushushikana kwemota nerve uye kufamba kwemhasuru kuburikidza nekukwira kwe gradient, uye panguva imwe chete, kufamba pamusoro peiyo mhasuru inotambanuka zvakanyanya 30 °. uye matendon pamhuru, uye gluteal tsandanyama zvakare involuntarily kusimbisa uye kusimudza pamwe nekukunguruka kwebhanhire rinomhanya.
Yakawanda sei kumhanya kwetreadmill kwakakodzera kuonda? Nzira yekuderedza uremu nekukurumidza ne treadmill inomhanya? Treadmill yakajairika yekusimbisa muviri midziyo muhupenyu hwedu, uye zvakare inzira yakakurumbira yekudzikira pasi uye kuderedza uremu mazuva ano.
Treadmill uremu kuziva-kuita
1, kushandisa zvine musoro kweiyo treadmill slope kugadzirisa basa
Maererano nenyanzvi yekuedza migumisiro yakasimbiswa: apo kutsika kwedu kwemitemo kwakawedzera ne 5 madhigirii, kurova kwemwoyo paminiti kwakawedzera ne 10-15 nguva, izvo zvinoratidza kuti kutsetseka kwemutemo kunogona kuwedzera kuwedzera kusimba kwemhasuru inomhanya kurovedza muviri. Asi panguva ino iwe unofanirwa kuterera, usapfuure 80% yehuwandu hwemoyo yavo. Mukuwedzera kune kushandiswa kwechitsiko chenhanho huru mukati mekufamba kwepakati kunogonawo kuwana maitiro akanaka ekusimudza matako.
2, usamhanye pane treadmill mumatanho madiki
Kumhanya kwekumhanya kunosvika 6-8km, inova zvakare yakanyanya kumhanya yekumhanya, mune ino yekumhanya nhanho iwe uchimhanya pane inotsika tsika, kunyangwe kumhanya kusiri kukurumidza, asi kunoshanda zvakanyanya, inova zvakare yakawanda yevatambi vanomhanyisa vanomhanya senge kumhanya. Asi ramba uchifunga, usashandise nhanho diki yekurovedza muviri, nekuti nhanho diki inoita kuti moyo wavo udonhe, mashandisiro edu ecalorie haana kukwana kuti tiwane mhedzisiro yekurovedza muviri.
3, ichienderera mberi ichimhanya pane treadmill kweanopfuura maminetsi makumi mana
Mukutanga kwekusimba zvine mwero maekisesaizi, muviri haungo shandisa mafuta kuti uwedzere simba, ingangoita maminetsi makumi matatu, mafuta anogona kuburitswa kubva mu lipid reservoir uye kuendeswa kune tsandanyama, nekuwedzera kwenguva yekurovedza muviri, chikamu chemafuta esimba chinowedzera zvishoma nezvishoma. Iyo yakareba nguva yekurovedza muviri, zviri nani mhedzisiro yekurasikirwa uremu.
Muparidzi
Nguva yekutumira: Nov-01-2024
