5 maubwino othamanga pa chopondera

Zamkati

• Ubwino wothamanga pa treadmill
• Malangizo othamanga pa treadmill

Kuthamangira chopondera pamalo ochitira masewera olimbitsa thupi kapena kunyumba ndi njira yosavuta yochitira masewera olimbitsa thupi chifukwa pamafunika kukonzekera pang'ono ndikukhala ndi maubwino othamanga, monga kulimbitsa thupi, kuwotcha mafuta ndikukula kwamagulu osiyanasiyana amiyendo, monga miyendo, kumbuyo, abs ndi glutes.

Ngakhale kuthamanga kumatha kuchitidwa panja popanda zida zilizonse, kuthamanga pa chopondapo kuli ndi maubwino ena, monga kulola kuchita masewera olimbitsa thupi masiku amvula, mwachitsanzo. Nachi chitsanzo cha maphunziro othamanga 15 km pamakina opondera kapena pamsewu.

Ubwino wothamanga pa treadmill

Kuphatikiza pa kuloleza kuthamanga kuti zichitike mosasamala mvula, kutentha kapena kuzizira kwambiri, kuthamanga pa chopondapo kuli ndi maubwino ena, monga:

1. Chitetezo chachikulu: kuthamanga mkati ndi chopondera kumachepetsa ngozi za ngozi ndi kuvulala, monga kuyika phazi lanu mdzenje kapena ngozi zapamsewu, kuwonjezera chitetezo;
2. Kuthamanga nthawi iliyonse patsiku: mutha kugwiritsa ntchito chopondera nthawi iliyonse patsiku, chifukwa chake ndizotheka kutentha mafuta ngakhale mutamaliza ntchito zanu za tsiku ndi tsiku. Chifukwa chake, kuthamanga kumatha kuchitika m'mawa, masana kapena usiku mosasamala nyengo;
3. Kusunga mayendedwe: pa chopondera chimatha kuwongolera kuthamanga kosalekeza, kuteteza kuthamanga kuti kusachedwetse pakapita nthawi. Kuphatikiza apo, zimalepheretsa munthuyo kuti azithamanga mopanda kuzindikira, zomwe zingakupangitseni kuti muzimva kutopa msanga;
4. Kusintha mtundu wapansi: chopondaponda, kuphatikiza pakuwongolera liwiro, kumapangitsanso kukhala kovuta kuyendetsa kusintha kosunthika kwa chopondera, ndikupangitsa kuti ziziyenda pazoyenda kwambiri, ngati kuti mukuthamangira paphiri;
5. Sungani kugunda kwa mtima wanu: Nthawi zambiri, makina opangira matayala amakhala ndi zida zomwe zimathandizira kuyeza kugunda kwa mtima kudzera pakukhudzana ndi manja ndi chitetezo, mwachitsanzo, motero ndizotheka kupewa mavuto amtima, monga tachycardia, kuphatikiza pakuwona kugunda kwa mtima komwe kumafikira nthawi kuchita masewera olimbitsa thupi.

Kuphatikiza apo, kuthamanga pa treadmill kwa mphindi 30, 3 mpaka 4 pa sabata, kumathandizira kugona, kumawonjezera mphamvu ndikuletsa mavuto amtima, monga kuthamanga kwa magazi kapena matenda amtima, chifukwa imatha kulimbikitsa mafuta m'magazi ndi kuthamanga kwa magazi. Phunzirani za maubwino ena azaumoyo othamanga.

Mukamayendetsa chopondera chimatha kugwira ntchito mwamphamvu miyendo yamiyendo, kuphatikiza pakutha kusiyanitsa mtundu wamaphunziro, kuuteteza kuti usasokonezeke, posintha malingaliro ndi liwiro. Chifukwa chake, ndizotheka kuchita masewera olimbitsa thupi omwe amalimbikitsa kufulumira kwa kagayidwe kake, monga HIIT, mwachitsanzo, yomwe ndi masewera olimbitsa thupi omwe munthu amatha masekondi 30 mpaka 1 miniti, mwachangu, kenako nkupuma nthawi yongokhala, kutanthauza, kuyimitsa, kapena kuyenda.

Kuthamangira pa treadmill ndikosangalatsa kwa iwo omwe amawopa kuthamanga mumsewu chifukwa cha magalimoto, mabowo kapena kuchuluka kwa anthu komanso omwe alibe malire, mwachitsanzo.

Malangizo othamanga pa treadmill

Kuti muthamange pa chopondapo osadzipweteka kapena kusiya, chifukwa cha kupweteka kwa minofu kapena kuvulala, malangizo ena osavuta ndi monga:

• Yambani ndi kutentha kwa mphindi 10, kutambasula mikono ndi miyendo yanu;
• Yambani kuthamanga ndi liwiro lotsika, ndikuchulukitsa mphindi 10 zilizonse, mwachitsanzo;
• Ikani torso molunjika ndikuyang'ana mtsogolo;
• Musakhale ndi chotetezera pambali;
• Pewani kupendeketsa mateti mopitirira muyeso, makamaka m'masiku ochepa oyambilira.

Kuthamangira pa treadmill ndichinthu chosavuta ndipo, nthawi zambiri, popanda chowopsa, komabe, tikulimbikitsidwa kugwiritsa ntchito chipangizochi motsogozedwa ndi mphunzitsi wamaphunziro olimbitsa thupi kapena physiotherapist, kupewa kukulitsa mavuto azaumoyo, monga nyamakazi kapena kuchuluka kwa mtima.

Kuphatikiza apo, munthuyo akakhala wonenepa kwambiri, ayenera kusamalira mwapadera, monga kuwerengera kugunda kwa mtima kapena kulimbitsa minofu, mwachitsanzo, kuti apewe zovuta zamtima kapena kusweka kwa malo. Onani malangizo kuti muyambe kuthamanga mukakhala onenepa kwambiri.