Eyona ndlela ingcono yokunciphisa umzimba kwi-treadmill

I-LDK Treadmill

I-Treadmill kubomi bethu sisixhobo sokuzilolonga esixhaphake kakhulu, kodwa kwakhona ngoku ithandwa kakhulu indlela yokunciphisa umzimba, eso santya sokunyathela sifanelekile kangakanani ekulahlekeni kobunzima? I-Treadmill isebenza njani ukunciphisa umzimba ngokukhawuleza? Ngokuqhelekileyo abantu abaninzi baya kukhetha ukusebenzisa i-treadmill ukuze banciphise umzimba, ukuqina komthambo jikelele ukugcina ubuninzi babo bomthambo obuphezulu malunga ne-75% yeyona mpembelelo intle yokunciphisa umzimba, apha sidibana ukuze siyiqonde!

Isantya se-Treadmill singakanani esifanelekileyo ekulahlekeni kobunzima

Isantya se-Treadmill: ukulawula isantya sendoda kwi-8 ukuya kwiikhilomitha ze-10 / iyure, i-female ibaleka isantya kwi-6 ukuya kwi-8 yeekhilomitha / iyure ilungele ukunciphisa ubunzima. Indlela yokuqala yokulawula ukuqina kokuzivocavoca kukulinganisa inani le-pulse ngomzuzu, elibalwe njenge (220-age) * 75%, oko kukuthi inani le-pulse ekufuneka ingcali igcinwe ngexesha lenkqubo yokuqhuba, kwaye umgijimi unokukhetha isantya esifanelekileyo ngokwale pulse.Indlela yesibini yokumisela le 75% yenkqubo yokukhathala kunye nokukhathala, ukunyamezela kunye nokukhathala kwe-self-intency. 75% ubunzulu. Ekugqibeleni, nantsi ireferensi yexabiso lamadoda nabasetyhini abaqhuba isantya kwi-75% yokuqina, isantya sokubaleka samadoda silawulwa kwi-8 ukuya kwiikhilomitha ezili-10 ngeyure, isantya sokugijima sabasetyhini silawulwa kwi-6 ukuya kwi-8 yeekhilomitha ngeyure.

I-LDK Spinning Bike

I-Treadmill isebenza njani ukunciphisa umzimba ngokukhawuleza

Ukufudumala imizuzu eyi-10 kwaye ungene kwimeko yokuzivocavoca

Okokuqala hamba ngokucothayo imizuzu emi-5, emva koko utshintshe ngokuthe chu ukuya kwisimo sokuhamba ngokukhawuleza okukhulu, ixesha lokuhamba ngokukhawuleza likwayimizuzu emi-5. Injongo ephambili yenkqubo yokuhamba ngokukhawuleza kukuguqula imilenze ephezulu kunye namathanga kakhulu, ukwenzela ukuba yonke imisipha yomzimba ibandakanyeke kwintshukumo, kwaye yonke i-nerve ingena ngokukhawuleza kwimo yokunyakaza. Ngexesha elifanayo, kwakhona lithuba elihle lokugqiba isigaba sokufudumala ukulungisa isantya, ukuma kunye nokuphefumla.

Jog imizuzu engama-20 ukuze usebenze zonke izihlunu

Emva kwemizuzu emalunga ne-10 yokufudumala, ukuvuselela imisipha yomzimba, yonke i-nerve ikwimo yolonwabo. Xa ubaleka, qiniseka ukuba uphakamise ukuthambekela kwe-treadmill ukuya malunga ne-10 °, abantu abaninzi abayiqondi kakuhle into yokuba ukuzivocavoca kwi-treadmill kunye ne-incline kuya kwenza amathole atyebe, kwaye izihlunu zethole ziya kukhula ngokuthe tye, enyanisweni, ngokuchaseneyo, ngenxa yokuthambekela, izihlunu zethole aziyi kunwenwa phezulu, kodwa aziyi kwenza amathole aphezulu, kodwa amathole akayi kwenza amathole. bhityile. Ukuba emva kokungena kwinqanaba lokubaleka, sisabaleka kwi-treadmill kunye nethambeka lika-0 °, okomzuzwana sifika emva kokuba iinyawo zethu zihamba emoyeni, siya kuba nefuthe elikhulu kwidolo lethu le-patella.

Baleka ngesantya esiphakathi imizuzu engama-20 ukutshisa amanqatha amaninzi

Emva kokunyuka kancinci kancinci, lixesha lokungena kwisantya esiphakathi sokubaleka, ixesha kunye nokuqina kwesantya esiphakathi kufuneka kukhokelwe ngabaqeqeshi abaqeqeshiweyo, ukubaleka kwesantya esiphakathi ukuba unokubambelela ngaphezu kwemizuzu eyi-15 kunokufezekisa ngokupheleleyo injongo yokomeleza umzimba. Eli nqanaba kufuneka sinikele ingqalelo ukugcina ibhalansi umzimba, zombini izandla wagoba kwi engqinibeni esinqeni phambi nasemva kokujiwuzisa ingalo, isantya ukuphefumla frequency, ukuphefumla ukuba esebenzayo, izihlunu zesisu ngenkuthalo inxaxheba ekuphefumleni, zombini amehlo ujonge ngqo phambili, intloko.
Ukuhamba ngesantya esiphakathi kukungena kwinqanaba lokutshisa amanqatha, emva kwemizuzu yokuqala ye-20 yokuzivocavoca umzimba, i-glycogen egciniweyo yomzimba iye yachithwa, ngeli xesha ukuqhubeka umthamo omkhulu wokuzivocavoca kuya kufuneka ugcinwe emzimbeni wamanqatha ukuncedisa amandla omzimba, ukufezekisa injongo yokusetyenziswa kwamafutha. Kwangaxeshanye, isisu ukususela ekuqaleni ukubaleka kwimo eqhubekayo ukucutheka kwesisu, ukubumba isisu izihlunu shapely luncedo kakhulu, kwaye isiphumo ukuzingisa ixesha elide kubonakala.
I-deceleration epholileyo imizuzu eyi-10, umzimba ngokuthe ngcembe uphumla
Inxalenye yokugqibela kufuneka inciphise isantya sokubaleka ngokuthe ngcembe, ukusuka kwi-8km/h ukuya kwi-6km/h, emva koko ukuya kwi-3km/h, i-gradient ukusuka kwi-30 ° kancinci ukuya kwi-10 °, iqhubekile malunga nemizuzu eyi-10. Ukuncipha ngokukhawuleza kwesantya kuya kwenza ukuba izihlunu zomzimba wonke ziphumle ngokukhawuleza, ukuphumla ngequbuliso kunokuphelisa ukudinwa okwethutyana, kwaye emva kokuphumla okomzuzwana, umzimba wonke uqaqanjelwa kunye neentlungu ziya kwenza izihlunu zakho zibe zifile, ngeli xesha kuyafuneka ukuba uqinisekise ukuba uxinzelelo lwemithambo ye-motor kunye nokushukuma kwemisipha ngokunyuka kwe-gradient, kwaye kwangaxeshanye, ukuhamba ngesantya esiphezulu kakhulu kunokolula imisipha ye-30 °. kunye neentambo kwithole, kunye nezihlunu ze-gluteal nazo ziqiniswa ngokungaqhelekanga kwaye ziphakamisa ngokuqengqeleka kwebhanti ebalekayo.
Singakanani isantya se-treadmill esifanelekileyo ekulahlekeni kobunzima? Indlela yokunciphisa umzimba ngokukhawuleza kunye ne-treadmill esebenzayo? I-Treadmill sisixhobo sokuzilolonga esixhaphake kakhulu kubomi bethu, kwaye ikwayindlela ethandwa kakhulu yokuthoba kunye nokunciphisa umzimba kule mihla.

I-LDK enzima yoMsebenzi woRhwebo wokuTreadmill

I-Treadmill yokunciphisa umzimba ukwazi-indlela

I-1, ukusetyenziswa okufanelekileyo komsebenzi wokulungelelanisa ukuthambekela kwe-treadmill

Ngokweziphumo zovavanyo zengcali ziqinisekisile: xa umgaqo wethu we-slope wenyuka ngee-degrees ezi-5, ukubetha kwentliziyo ngomzuzu kwanda ngamaxesha angama-10-15, nto leyo ebonisa ukuba i-slope kwi-regulation inokunyusa ngokufanelekileyo ukuqina komthambo wokugijima kwemisipha. Kodwa ngeli xesha kufuneka ubeke ingqalelo, ungadluli i-80% yezinga lentliziyo yabo iyonke. Ukongeza ekusebenziseni i-slope yesinyathelo esikhulu kwisantya esiphakathi sokuhamba sinokufikelela nomphumo omhle wokuphakamisa iimpundu.

2, musa ukubaleka kwi-treadmill ngamanyathelo amancinci

Isantya sokubaleka simalunga ne-6-8km, nesesona santya sibalekayo, kolu luhlu lwesantya utsiba kwi-treadmill exercise, nangona isantya singakhawulezi, kodwa sisebenza kakhulu, nto leyo ekwayeyona santya sibalekayo sithandwa kakhulu njengesantya. Kodwa khumbula, musa ukusebenzisa inyathelo elincinci lokuzilolonga, kuba inyathelo elincinci lenza ukuba isantya sentliziyo yehle, ukusetyenziswa kwethu kweekhalori akwanelanga ukufezekisa umphumo wokuzilolonga.

3, ukuqhuba ngokuqhubekayo kwi-treadmill ngaphezu kwemizuzu engama-40

Ukuqala kokuzilolonga okuphakathi, umzimba awusebenzisi ngokukhawuleza amanqatha ukuze ube namandla, ubuncinci udla malunga nemizuzu engama-30, amanqatha anokukhutshwa kwi-lipid reservoir kwaye athuthelwe kwisihlunu, kunye nokwandiswa kwexesha lokuzilolonga, umyinge wamafutha wamandla ngokuthe ngcembe wanda. Ixesha elide lokuzilolonga, ngcono umphumo wokulahleka kwesisindo.