Zolakwa za 8 za Treadmill Zomwe Mukupanga

Zamkati

• 1. Kudumpha Kutentha Kwanu
• 2. Kuthamangira Patsogolo Kwambiri pa Lamba
• 3. Kugwiritsitsa Kumbali Zapansi pa Treadmill
• 4. Kudumphira mbali za Treadmill
• 5. Kukhala Super Zoned Out
• 6. Kuyang'ana Pansi pa Mapazi Anu
• 7. Kuchita Liwiro Limodzi ndi Kuthamanga Pobwereza
• 8. Kuopa Kukhoterera
• Onaninso za

Ngati zokumana nazo zokha ndi treadmill ndi ma slo-mo dreadmill ma slogs mkatikati mwa dzinja pomwe simungathe kupirira momwemo, ndi nthawi yoti mudzidziwitsenso ndi makinawo.

"Treadmill ndi makina olimba kwambiri ndipo amakupatsani mwayi wopanga nawo chidwi chotere," akutero a Angela Rubin, woyang'anira wa Studio ya Precision Running Lab Studio ku Equinox Chestnut Hill. (Zogwirizana: 30-Day Treadmill Workout Challenge Yomwe Imasangalatsa)

Osamukhulupirira? Musayang'anenso kwina kuposa malo otsegulira a Precision Running Lab omwe ndi malo ochitira masewera olimbitsa thupi, opopa mtima (werengani: kuthamanga, kusinthana, tebang lonse). Ndiyo yoyamba pamtundu wakum'mawa (labu ina ilipo ku Equinox ku Santa Monica) ndipo ikhala kalasi yoyamba yomwe Equinox imapereka kwa omwe si mamembala komanso mamembala (mwayi kwa ife a ku Bostonia!).

Koma musanadumphire mkalasi-kapena kupita ku lamba pankhaniyi-ndi nthawi yoti tithe kulakwitsa zina mwazolakwika zomwe tonsefe timachita mukamayandikira m'nyumba. Apa, timawafotokozera (ndi kukonza kwawo) mothandizidwa ndi akatswiri ena othamanga. Konzani luso lanu ndipo mupeza liwiro, chipiriro, ndi mphamvu munthawi yochepa. (Tsopano ndizo zolimbitsa thupi titha kukhala kumbuyo.)

1. Kudumpha Kutentha Kwanu

Mukuthamanga, mumangofuna kuthamanga, kuti musafundire. Big ayi-ayi. "Kudumpha kutentha kumakuyikani pachiwopsezo chokoka minofu kapena kukankha tendon. Mwa kutenthetsa musanayambe kuthamanga mumawonjezera kusungunuka kwa minofu yanu yolumikizira, kutenthetsa minofu, glutes, ndi hip flexors, ndikukweza pang'onopang'ono kugunda kwa mtima, "akufotokoza Kristen Mercier, wophunzitsa gawo lachitatu + ku Equinox Chestnut Hill.

Kukonzekera: Kuyenda kwa mphindi 3 mpaka 5 kapena kuthamanga kumapangitsa kuti magazi azikhala otentha komanso thupi likuyenda, Mercier akuti. Mawondo okwera ndi matako amakankha kwa masekondi pafupifupi 30 aliyense amatenthetsa minofu ya mwendo, ndikupangitsa thupi lanu kuthamanga bwino.

2. Kuthamangira Patsogolo Kwambiri pa Lamba

Kukumbatira kutsogolo kwa chopondera kumachepetsa mkono wanu woyendetsa ndipo kumatha kukulepheretsani kuthamanga pang'onopang'ono. Rubin akuti. Muthanso kubwereranso cham'mbuyo, kusintha mawonekedwe anu.

Thupi lakumtunda locheperako limatha kutengera unyolo kumtunda wapansi, nalonso. "Kapangidwe kathu kodabwitsa monga anthu ndikuti tikhale ndi njira zotsutsana tikamathamanga," akufotokoza Rubin. "Dzanja lamanja limayendetsa kutsutsana ndi mwendo wakumanzere. Ngati chimodzi mwa izo chikuchepetsedwa ndi chinthu chakunja, mwachilengedwe chidzakhudza winayo."

Kukonzekera: Kubwerera. Mukufuna cholinga chothamanga pakati pa lamba. Kuti izi zikhale chizolowezi, ikani kachidutswa kakang'ono ka tepi m'manja mwa chopondapo pafupi ndi phazi kumbuyo kwa polojekiti, akutero Rubin. Dzitsutseni kuti mukhale mu mzere ndi izo.

3. Kugwiritsitsa Kumbali Zapansi pa Treadmill

Mukumva ngati mukugwira ntchito molimbika ndikutha kukankha mwachangu pogwira m'mbali mwa chopondapo? "M'malo mwake, kuchita izi kumachotsa miyendo potero kuti zikhale zosavuta kuti ntchitoyi ithe," Mercier akufotokoza. "Ndipo kuyesetsa kocheperako komwe mumayika, ma calories ochepa mumawotcha konsekonse." Kuphatikiza pa kuchepa kwa kuyeserera, kugwiritsitsa chopondera kumalimbikitsa kukhazikika koyipa, nawonso-ndipo kumatha kubweretsa mavuto m'khosi, m'mapewa, ndi mikono, akutero.

Kukonzekera: Ngati mukuona kuti mukufunika kupirira, mwina mukuyenda mofulumira kwambiri. Chepetsani ndikuyang'ana mawonekedwe anu. "Ganizirani zodzikweza m'chiuno mwanu. Izi zikuyikani mapewa anu kuti agwe pansi ndi thupi lanu kuti mupumule. Manja anu ayenera kukhotakhota pang'ono, akuyandama pafupi ndi thupi lanu," akutero Mercier.

4. Kudumphira mbali za Treadmill

"Kuyimitsa kupita patsogolo kumafunikira kuti thupi lichitepo kanthu pakamenyedwa," akutero Rubin. M'chilengedwe (kuthamangira panja), mumatha kutsika pang'onopang'ono. "Kupitilira kumbali nthawi zambiri kumachitika chifukwa ndi 'zosavuta' ndipo ntchito zochepa ndiye zimachedwetsa mwachilengedwe," akutero Rubin. "Ngati mukuyang'ana kuti mukhale othamanga, okhazikika, othamanga bwino, zocheperako pang'ono zitha kuwonjezera ntchito zochepa ndikukhudzanso zolinga zanu."

Osanenapo, kuyika phazi lanu molakwika pang'ono chabe kungayambitse bondo lopindika, bondo lopindika, kapena kugwa koyipa.

Kukonzekera: Ndibwino kudumpha chopondapo chanu pa liwiro loyenda (4 mph ndi pansi), inde-koma ndibwino kuti muphunzitse thupi lanu kuti liziyenda bwino kwambiri kuti mutha kutero mukakhala kuti simukupondanso. , Rubin akufotokoza. (Treadmills mu Precision Running Lab adapangidwa kuti azitsika mwachangu kwambiri kuti apewe kufunika kodumphira m'mbali, akufotokoza.)

Ngati treadmill yanu imatha kupanga pulogalamu yothamanga, ikani pulogalamu yothamanga pang'onopang'ono yomwe mutha kugwirana kuti muchepetse chopondera kumapeto kwa nthawi kapena sprint. Tawonani kuti simungathe kutsika pambuyo pa sprint? “Mukufulumira kwambiri,” akutero. "Chepetsani liwiro lanu lothamanga mpaka mutha kuthana ndi kuchepa ndikukhalabe oyenda kapena kuthamanga, kumalemekeza omwe akuthamanga nawo mpikisano wopikisana nawo."

5. Kukhala Super Zoned Out

Ma TV a Treadmill angakhale ovuta kuwapewa-koma poyang'ana chiwonetsero (komanso kuchokera ku masewera olimbitsa thupi) simupindula kwambiri ndi kuthamanga kwanu. "Mukasokonezedwa, mawonekedwe anu amatayidwa, zomwe zimakhudza mayendedwe anu. Izi zimawonjezera chiopsezo chanu chopunthwa, kugwa, kapena kukhala ndi vuto lapanikizika kupita patsogolo," akuwonjezera Mercier.

Kukonzekera: Khazikitsani cholinga cha kuthamanga kwanu ndikusunga malingaliro anu nthawi yonse yolimbitsa thupi. Kaya mungasankhe kuchita zinthu mwachangu, kukwera mapiri, kapena kukhala ndi gawo linalake logwira mtima, kukhala ndi cholinga kudzakuthandizani kuti musasunthike, akutero Mercier.

6. Kuyang'ana Pansi pa Mapazi Anu

Othamanga omwe ali ndi mantha kuti akhoza kutembenukira kumanzere kapena kumanja kapena kugwa kuchokera pamphero kwathunthu (tonsefe, moona mtima) timakonda kuyang'ana pansi pamene akuthamanga pa treadmill. Koma kaimidwe kameneka kamapangitsa kukangana pakhosi ndi mapewa anu, Rubin akuti. Izi zimachepetsa kutengeka kwa okosijeni komwe mungakhale mwachilengedwe, ndikulepheretsa magwiridwe antchito onse.

​Kukonzekera: Yang'anani mokweza ndi mapewa kumbuyo. Yesani ndikupeza mawonekedwe omwe akupita patsogolo mopendekeka pang'ono. Nthawi zambiri izi zimakhala zowonekera pazenera, ngati ili nayo. "Ambiri opanga ma treadmill amaika oyang'anira awo kutalika kwa 'average' kuchokera pa lamba," akutero Rubin. Koma aliyense ndi wosiyana kotero onetsetsani kuti mwapeza zomwe zimagwirira ntchito bwino inu. Ngati treadmill yanu ili kutsogolo kwa galasi, gwiritsani ntchito kuti muwone mawonekedwe anu.

7. Kuchita Liwiro Limodzi ndi Kuthamanga Pobwereza

Kuthamanga kwanthawi yayitali kumakhala ndi malo ake pantchito iliyonse, koma kuzichita pa chopondera kumatha kukhala kotopetsa kwambiri. Ma jog awa siwo njira yabwino kwambiri yopezera mphero. Makalasi a Precision Running Lab amakhala apakatikati, njira yolimba yolimbikitsira mphamvu ndi kupirira, atero Rubin. "Pali laibulale yayikulu yothamanga kuti zinthu zisangalatse ndikukupezerani zotsatira zomwe mukuyang'ana."

Kukonzekera: Yesani kulimbitsa thupi kwakanthawi kochepera mphindi 20 mutapeza PR yanu (mphindi yabwino kwambiri mphindi imodzi).

• Masekondi 45: -1.0 mph kuchokera pa mphindi 1 PR. Pezani masekondi 60 kuyenda / kuthamanga.
• Masekondi 45: Liwiro lomwelo ndi kupendekera pa 1 peresenti. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 45: Liwiro lomwelo ndikutsamira pa 2 peresenti. Pezani masekondi 60 kuyenda / kuthamanga.
• Masekondi 45: -0.5 ndi kupendekera pa 3 peresenti. Pezani masekondi 60 kuyenda / kuthamanga.
• Masekondi 45: Liwiro lomwelo ndikutsamira pa 4 peresenti. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 45: Liwiro lomwelo ndikutsamira pa 5 peresenti. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 45: -0.5 ndi kupendekera pa 6 peresenti. Pezani masekondi 60 kuyenda / kuthamanga.
• Masekondi 45: Liwiro lomwelo ndikutsamira pa 7 peresenti. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 45: Liwiro lomwelo ndikutsamira pa 8 peresenti. Pezani masekondi 60 kuyenda / kuthamanga.

8. Kuopa Kukhoterera

Kuthamangira kukwera kumatenga kalori ndi minofu kuwotcha mpaka gawo lotsatira. "Mwa kuwonjezera kutsamira mutha kuwonjezera kulimbitsa thupi kwanu popanda kugwira ntchito mwachangu nthawi zonse," akutero Rubin. "Mutha kuthamanga pa liwiro lotsika ndikuwonjezera kugunda kwa mtima wanu pongowonjezera kupendekera. Imalowetsanso minofu yambiri m'munsi mwa thupi, makamaka ana a ng'ombe, hamstrings, ndi glutes."

Kuphatikiza apo, kupendekera kumachotsa zina mwamaondo, akufotokoza, kutanthauza kuti anthu omwe ali ndi zovuta zamaondo amatha kumva kupumula kumapiri.

Kukonzekera: Sungani kutsetsereka kuti musatengeke pang'onopang'ono, koma mukutsutsabe thupi lanu. Yesani kulimbitsa mapiri kwa mphindi 12 kuchokera ku Precision Running Lab mutapeza PR yanu (mphindi yabwino kwambiri ya mphindi imodzi).

• Masekondi 60: -3.0 mph pansi paulendo wa PR pang'onopang'ono 7%. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 60: + 0.2 mph mofulumira pa 7 peresenti yokhota. Pezani masekondi 60 kuyenda / kuthamanga.
• Masekondi 60: +0.2 mph mofulumira pa 7% akutsika. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 60: +0.2 mph mofulumira pa 7% akutsika. Pezani masekondi 60 kuyenda / kuthamanga.
• Masekondi 60: +0.2 mph mofulumira pa 7% akutsika. Bwezerani masekondi 60 kuyenda/kuthamanga.
• Masekondi 60: +0.2 mph mofulumira pa 7% akutsika. Pezani masekondi 60 kuyenda / kuthamanga.

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