Pezani Kulimbitsa Thupi Labwino ndi Malangizo Olimbitsa Thupi Omwe Amakulitsa Kutentha

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Ndikotentha kwambiri komanso chinyezi kuti titseke mtunda kunja kwa Ogasiti-timachipeza. Kotero m'malo mwake, mukumenya treadmill kumalo ochitira masewera olimbitsa thupi. Koma bwanji ngati mungachepetse nthawi yanu yoyendetsera theka, ndikupindulabe zomwezo (ngati sizabwinoko!) Zotsatira?

"Kuchita bwino pamasewera olimbitsa thupi kumatanthauza ntchito yochulukirapo yomwe imamaliza nthawi imodzi, kuthamanga kwaufupi, kapena kutha kupirira nthawi yayitali ndikuwotcha ma calories ambiri," akutero Andia Winslow, mphunzitsi wothamanga pa Mile High Run Club ku New York City. Tidamuuza kuti atulutse maupangiri asanu okuthandizani kuwotcha mafuta opangira pa treadmill lero (Kenako yesani imodzi mwa Mapulani Omwe Akuwotcha Mafuta 4 Kuti Muthane ndi Treadmill Boredom.)

1. Tengani notch. Sikuti kukhala wokhotakhota kumatengera kuthamanga panja, komanso kumakhala kosavuta pamaondo. "Kupendekera kosiyanasiyana ndi njira yabwino yopewera kutentha kwa kalori ngakhale mukuyenda kapena kuthamanga," akutero a Michelle Lovitt, ophunzitsa odziwika komanso akatswiri azaumoyo. Yambani ndi kuthamanga kapena kuyenda kwa mphindi imodzi peresenti kutsamira pa liwiro lofunidwa. Wonjezerani kupendekera kwa mphindi iliyonse mutatha kuchira kwa mphindi imodzi pa .5 peresenti mpaka mufike pa 15 peresenti. "Kutengera kutalika kwa nthawi yanu yolimbitsa thupi, mutha kubwerera pansi mphindi iliyonse kufikira mutatsala pang'ono kutsika," akutero. Mudzamva kuti muli ndi mphepo zambiri komanso mumagwiritsa ntchito mphamvu zambiri motere kuposa momwe mungakhalire pa liwiro lopitirira kwa ola limodzi. "Kuphatikiza apo, zimatengeranso kunyong'onyeka ndi ntchito yopondaponda chifukwa mukusintha nthawi zonse ndi liwiro," akutero Lovitt.

2. Lonjezerani bondo lanu. Inde, makina opondera amalola kuti musunthe, koma sizitanthauza kuti muyenera kukhala aulesi ndi kuwalola kuti agwire ntchito yonse. Ndikofunika kuyambitsa miyendo yanu nthawi iliyonse (ndiyo imodzi mwa Malangizo Abwino Kwambiri Nthawi Zonse). "Chifukwa makina opangira ma treadmill amangopititsa patsogolo othamanga, ndikofunikira kuti musamangoganizira za kuthamanga kwachangu, monga momwe ndimawonera nthawi zambiri - komanso kukulitsa matalikidwe kapena kutalika kwa mayendedwe awo," akutero Winslow. "Apeza kuti izi zimafunikira kuyesetsa kwambiri ndikuti akwaniritse zambiri potero."

3. Onjezani kukana. Tengani magulu angapo osagwirizana ndikupangitsani kuti zomwe mwapeza kuti zichitike. "Pa nthawi yomwe mukuchira, yesetsani kulimbitsa thupi ngati chosindikizira pachifuwa, kusinthanitsa ntchentche, kapena kuwonjezera ma tricep ndi magulu," akutero a Lovitt. "Kuphatikiza magulu olimbikira pantchito yanu yopanga makina opondera makina kumapangitsa kuti mtima wanu ugwere bwino ndikukhala ndi kalori wokwera kwambiri." (Ndipo kuchokera pa mphero, mutha kuchita izi Zochita 8 za Resistance Band kuti Mupange Ponseponse.)

4. Pumpani mikono yanu. Pamene mumathamanga mwaluso ndi miyendo yanu, manja anu amalamulira zambiri zomwe miyendo imachita. Winslow akuti: "Osewera othamanga ambiri amagwera pazomwe akuganiza kuti ndizoyenda bwino ndipo pamapeto pake amathamangira pamphero," akutero Winslow. Amapereka malingaliro kuti manja azisuntha ndikusunga mphamvu ya ma degree 90 pakati pa bicep ndi mkono pa mkono wakumanja ndi wakumanzere. "Munthu wothamanga akafuna kuthamanga, m'pamene manja ayenera kuyenda mofulumira, pogwiritsa ntchito zigongono ngati nangula kuti ayambe kuthamanga," anatero Winslow. Mudzawona mileage yanu ikuwonjezera mwachangu komanso mwachangu. (Onani Njira 10 Zowonjezera Njira Yanu Yothamanga.)

5. Chitani zambiri osati kungothamanga. Kumbukirani kuti malo opondera ndi lamba palokha atha kugwiritsidwa ntchito munjira zina kupatula kungothamanga. Chifukwa chakuti munazolowera kuthamanga pa izo, sizikutanthauza kuti ndizo zonse zomwe zingathe kugwiritsidwa ntchito. "Mukamaliza kapena musanachite masewera olimbitsa thupi, yesani kuchepetsa liwiro mpaka pakukwawa, ndikuchita mawondo oyenda, mapapu ozungulira, komanso masewera a squat-to-alternating-lunge," akutero Winslow. "Potero, mumakhomera msonkho anthu oyenda mozama mthupi lanu ndikukhazikitsa maziko abwinoko othamanga." Chifukwa, monga mukudziwa, treadmill imayenda, imatha kukuthandizani kupita patsogolo ndikukusungani munjira yosalala.

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