Treadmill Yoyenda Yomwe Idzawongolere Ntchafu Zanu

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Kuthamanga ndi njira yabwino yochitira masewera olimbitsa thupi, koma kubwereza mobwerezabwereza sikumakhala bwino nthawi zonse. Kuyenda kutsogolo kosalekeza kungayambitse chiuno cholimba, kuvulala mopitirira muyeso, ndi zina. Ichi ndi chifukwa chimodzi chomwe mphunzitsi wa Barry's Bootcamp Shauna Harrison amakonda kuphatikizira ma treadmill side shuffles muzolimbitsa thupi zake (monga izi).

Ndiko kulondola-kwenikweni, mukuthamangira chammbali pamene muli pa treadmill. Anthu oyandikana nawo nyumba amatha kukupatsani mawonekedwe osangalatsa mukamachita masewera olimbitsa thupi, koma ndizabwino. "Kusintha kachitidwe kake kumathandizira kulimbitsa minofu yosagwiritsidwa ntchito, yomwe ingalimbikitse magwiridwe antchito," akutero Harrison. "Ndizoyenera kugwira ntchito mkati ndi kunja kwa ntchafu ndi glutes ndipo zimakhala bwino kuti zikhale ndi mphamvu za m'chiuno komanso kusinthasintha. Ngati mumathamanga kawirikawiri, izi ndi minofu yomwe ingakhale yofooka kapena yocheperapo." Kugwiritsa ntchito minofu yosagwiritsidwayi sikungokuthandizani kupewa kuvulala ndikukweza thupi lanu lakumunsi komanso kukuthandizani pakuchita nthawi mukamathamangira panja ndikuyenera kudumpha nthambi mukamapita.

Takonzeka kuyesa nokha? Nayi momwe mungachitire.

• Konzani treadmill yanu kukhala 3.0-3.5, ndikutembenuzirani kumanja kuti muyang'ane kumanja.
• Gwirani mopepuka ku bar yomwe ili patsogolo panu ngati pakufunika, osati kumbuyo kwanu kuti musapunthwe. Gwadani maondo anu ndikukhala otsika m'miyendo yanu, koma khalani maso mmwamba ndi thupi lalitali ndipo musalole kuti mapazi anu adutsane. Mutha kusiya bala mukakhala okonzeka, koma musamve chisoni ngati simuli omasuka kupita opanda manja.
• Sambani chonchi kwa mphindi imodzi, kenako yang'ananinso kutsogolo ndikusintha mbali kuti mukuyang'ana kumanzere kwanu. Sewerani kwa mphindi ina.

Ngati ndinu wothamanga yemwe samayendetsa mozungulira ngati izi pafupipafupi, kusuta kumamverera kopanda chilengedwe mthupi lanu, chifukwa chake kumbukirani kuti musachedwe. "Mutha kutenga liwiro pang'onopang'ono ndikukwera pamene mukuzolowera kuyenda, koma palibe kuthamangira kuchita izi mwachangu," akulangiza Harrison. Onjezerani mphindi zochepa zokulumunya ndikuchita masewera olimbitsa thupi, ndipo simudzakhala akatswiri nthawi yomweyo.

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