Njira 4 Zochepetsera Kunenepa ndi Treadmill Workout

Zamkati

• 1. Maphunziro apamwamba kwambiri (HIIT)
• 2. Pezani malo anu oyaka mafuta
• 3. Tulukani mu mphika
• 4. Onjezani mapiri
• Ubwino wopitilira kuchepa thupi
• Mfundo yofunika

Treadmill ndimakina olimbitsa thupi otchuka kwambiri. Kupatula kukhala makina osinthasintha amtundu wa cardio, chopondera chimatha kukuthandizani kuti muchepetse thupi ngati ndicho cholinga chanu.

Kuphatikiza pa kukuthandizani kuti muchepetse kunenepa, kugwira ntchito yopanga makina opangira matayala kumathandizanso. Mwachitsanzo:

• Mutha kugwiritsa ntchito treadmill chaka chonse.
• Ndizotheka kuwonera pulogalamu yomwe mumakonda pa TV mukamachita masewera olimbitsa thupi.
• Treadmill ili ndi ma handrails, omwe ndi abwino ngati mukuchira kuvulala.
• Monga momwe zimakhalira ndi masewera olimbitsa mtima, zingakuthandizeni kuchepetsa chiopsezo cha matenda amtima ndi matenda ena osachiritsika, kupititsa patsogolo kugona, kukulimbikitsani, komanso kukonza magwiridwe antchito aubongo.

Makina opangira makina opangira matayala amapezeka pafupifupi malo aliwonse ochitira masewera olimbitsa thupi, zomwe zimapangitsa kuti anthu azitha kulimbitsa thupi. Kuphatikiza apo, ngati mumakonda kugwira ntchito kunyumba, makina opangira matayala atha kukhala gawo lanu lochitira masewera olimbitsa thupi.

Tiyeni tiwone zoyambira za kuchepa kwa treadmill, limodzi ndi mapulani otha kulimbitsa thupi ndi maupangiri.

1. Maphunziro apamwamba kwambiri (HIIT)

Maphunziro apamwamba kwambiri (HIIT) amatanthauza kusinthana kwa masewera olimbitsa thupi komanso kupumula.

Malinga ndi a, kulimbitsa thupi kwa HIIT ikhoza kukhala njira yothandiza yochepetsera mafuta amthupi ndikuwotcha mafuta munthawi yochepa.

Lingaliro ndikugwira ntchito molimbika kwakanthawi kochepa ndikupumula pakati pakuphulika kochita masewera olimbitsa thupi. Izi zimawotcha ma calories ambiri, omwe amathandizira kuti muchepetse kunenepa.

Kuphatikiza apo, mutakhala ndi chizolowezi cha HIIT, thupi lanu limayesetsa kubwerera kupumula. Imachita izi potulutsa mafuta amthupi kuti akhale ndi mphamvu.

Umu ndi momwe mungachitire HIIT pa treadmill:

1. Ikani chopondera kuti chikhale chophwatalala. Yendani pa 2 mph kwa mphindi 5 kuti muzitha.
2. Kuthamanga pa 9 mpaka 10 mph kwa masekondi 30.
3. Yendani pa 3 mpaka 4 mph kwa masekondi 60.
4. Bwerezani nthawi 5 mpaka 10.
5. Yendani pa 2 mph kwa mphindi 5 kuti muzizire.

Kuti muchite masewera olimbitsa thupi kwambiri, sinthani pakati pa kuthamanga ndi kuthamanga. Muthanso kuwonjezera mphindi zingapo pachilichonse chokhwima kwambiri. Momwemo, nthawi yanu yopuma iyenera kukhala yayitali kuposa kutalika kwanu.

2. Pezani malo anu oyaka mafuta

Pakati pa masewera olimbitsa thupi, kuchita masewera olimbitsa thupi pamatumbo anu kungathandize kulimbikitsa kuchepa thupi. Malo awa ndi omwe mumawotcha ma calories ambiri pamphindi.

Kuti mupeze malo anu oyaka mafuta, muyenera kuwerengera kuchuluka kwa mtima wanu poyamba. Iyi ndi nthawi yochuluka kwambiri yomwe mtima wanu ungagundane pa mphindi imodzi yokha yochita masewera olimbitsa thupi.

Kuchuluka kwa mtima wanu ndi 220 kusiya zaka zanu. Mwachitsanzo, ngati muli ndi zaka 40, mtima wanu umagunda kwambiri 180 pamphindi (220 - 40 = 180).

Nthawi zambiri, gawo lanu loyaka mafuta limakhala 70 peresenti ya kuchuluka kwanu kwamtima. Ngati kugunda kwanu kwamtima kuli kogunda 180 pamphindi, malo anu oyaka mafuta ndi 70 peresenti ya 180, kapena kugunda 126 pamphindi (180 x 0.70 = 126).

Ndi nambala iyi, mudziwa kuti muyenera kugwira ntchito molimbika bwanji kuti muchepetse kuchepa. Nayi njira imodzi yochitira izi:

1. Valani chowunikira pamtima panu pachifuwa kapena pachifuwa. Ikani chopondera pogona. Yendani pa 2 mph kwa mphindi 5 kuti muzitha.
2. Ikani kutsikira ku 2 peresenti. Kuthamanga pa 4 mph kwa mphindi imodzi.
3. Thamangani pa 8 mpaka 10 mph, kapena mpaka mutalowa m'dera lanu lotentha mafuta. Kuthamanga kwa mphindi 15 mpaka 30 pamtima uwu.
4. Kuthamanga pa 4 mph kwa mphindi imodzi.
5. Yendani pa 2 mph kwa mphindi 5 kuti muzizire.

Ngakhale 70% ndi malo omwe amawotcha mafuta, aliyense ndi wosiyana. Anthu ena amatha kulowa m'malo owotchera mafuta ndi 55% ya kuchuluka kwa mtima wawo, pomwe ena angafunikire kufikira 80 peresenti. Zimatengera zinthu zosiyanasiyana monga kugonana, zaka, kulimbitsa thupi, komanso matenda.

Muthanso kulowa m'malo omwe mumawotcha mafuta pang'onopang'ono.

Wophunzitsa wanu amatha kukuthandizani kudziwa kuthamanga kwanu komanso kuthamanga kwa mtima kwanu kuti muchepetse kunenepa kwambiri.

3. Tulukani mu mphika

Njira ina yochepetsera kuchepa ndi kusintha zomwe mumachita. Pochita masewera olimbitsa thupi nthawi iliyonse, mutha:

• Kuchepetsa chiopsezo chanu chovulala. Kubwereza kulimbitsa thupi komweko kumakhala kopanikiza pamagulu anu. Ikuwonjezera chiopsezo chovulala mopitirira muyeso, chomwe chingakubwezerereni kumbuyo.
• Pewani mapiri. Mukamachita masewera olimbitsa thupi, simudzawona zotsatira. Thupi lanu liyenera kutsutsidwa kuti lipite patsogolo.
• Pewani kunyong'onyeka. Mutha kukhala ndi inu nthawi zonse mukasakaniza kulimbitsa thupi kwanu.

Nayi njira yophunzitsira, pomwe zolimbitsa thupi zosiyanasiyana zimaphatikizidwa muzochita zolimbitsa thupi:

• Lamlungu: kupumula, kuyenda pang'ono, kapena yoga modekha
• Lolemba: treadmill HIIT chizolowezi kwa mphindi 20 mpaka 30
• Lachiwiri: kuthamanga mopepuka komanso kuphunzira mphamvu
• Lachitatu: kupumula, kuyenda pang'ono, kapena yoga wofatsa
• Lachinayi: kuthamanga mopepuka komanso kuphunzira mphamvu
• Lachisanu: treadmill HIIT chizolowezi kwa mphindi 20 mpaka 30
• Loweruka: barre kalasi kapena kulimbitsa thupi

4. Onjezani mapiri

Kuti mupange chizolowezi chopondaponda kukhala chovuta kwambiri, onjezani mapiri. Kuyenda mofulumira kapena kuthamanga pamtunda kumawotcha mafuta ambiri chifukwa thupi lanu limayenera kugwira ntchito molimbika.

Zimathandizanso minofu yambiri, yomwe imathandiza kuti minofu ikhale yochuluka kwambiri. Izi zimakuthandizani kuti muchepetse kunenepa, popeza minofu imawotcha ma calories ambiri kuposa mafuta.

Ngati mukufuna kuchita masewera olimbitsa thupi, onetsetsani izi:

1. Ikani chopondera pogona. Yendani pa 2 mph kwa mphindi 5 kuti muzitha.
2. Ikani zopendekera ku 1 peresenti. Jog pa 4 mpaka 6 mph kwa mphindi imodzi.
3. Onjezerani kutsika ndi 1 peresenti mphindi iliyonse. Bwerezani mpaka mutakwanitsa kutsika 8 mpaka 10%.
4. Chepetsani kutsika ndi 1 peresenti mphindi iliyonse. Bwerezani mpaka mutatsikira pa 0 mpaka 1 peresenti.
5. Yendani pa 2 mph kwa mphindi 5 kuti muzizire.

Nthawi zambiri, 4 mpaka 6 mph ndiye othamanga kwambiri. Mutha kuwonjezera liwiro kapena kuwonjezera mphindi zina kuti ntchitoyi ikhale yovuta.

Kuti mukhale osavuta, onjezerani kutsika ndi 0,5% mphindi iliyonse. Bwerezani mpaka mutakwanitsa kutsika 4 mpaka 5 peresenti, kenako gwirani ntchito mobwerezabwereza.

Ubwino wopitilira kuchepa thupi

Kuphatikiza pa kuchepa thupi, zochitika za Cardio ngati masewera olimbitsa thupi zimapindulitsa kwambiri. Itha kuthandiza:

• sintha kupirira
• kuchepetsa magazi shuga
• onjezani ma cholesterol a HDL (abwino)
• kusintha kukumbukira ndi kuzindikira
• kuteteza motsutsana ndi Alzheimer's
• kulimbikitsa khungu labwino
• kulimbikitsa minofu
• kuchepetsa kutopa
• amachepetsa kuuma kwamagulu
• kuthetsa nkhawa ndi nkhawa
• kulimbikitsa bwino kugona
• kuonjezera mphamvu
• kulimbikitsa chitetezo cha mthupi lanu
• kusintha chilakolako chogonana

Mfundo yofunika

Monga mtundu wa masewera olimbitsa thupi, kugwiritsa ntchito chopondera ndi njira yabwino kwambiri yoyatsira mafuta opatsa mphamvu komanso kuonda.

Ngati simukudziwa kuti ndi mtundu wanji wa masewera olimbitsa thupi omwe ndi oyenera kwa inu, lankhulani ndi wophunzitsa payekha wotsimikizika. Amatha kugwira ntchito ndi inu kuti mupange pulogalamu yolemetsa yochepera.

Kuti mupeze zotsatira zabwino, phatikizani zolimbitsa thupi ndi zolimbitsa thupi. Mitundu yonse yochita masewera olimbitsa thupi imathandizira kuthandizira kuchepa thupi komanso thanzi labwino.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, kapena ngati simunagwire ntchito kwakanthawi, lankhulani ndi dokotala musanayambike kuchita masewera olimbitsa thupi.