Urambiwe imyitozo ya monotonous treadmill itaguhangayikishije bihagije?Niba aribyo, noneho igihe kirageze cyo gufungura ibanga ryimikorere.Muri iyi nyandiko ya blog, turakuyobora muburyo bwo kubara impengamiro ya podiyumu yawe kugirango wongere imbaraga zimyitozo ngororamubiri, utegure amatsinda atandukanye, kandi ugere ku ntego zawe nini zo kwinezeza.Witegure kujyana imyitozo yawe yo gukandagira kurwego rushya!
Wige kubyerekeranye no gukandagira:
Mbere yo kwibira mubiharuro, reka twumve igitekerezo cyo gukandagira.Umusozi bivuga inguni aho ubuso bwiruka buzamuka, bigereranya ubutumburuke.Mugukomeza impengamiro, urwanya umubiri wawe cyane kandi ugahuza amatsinda atandukanye yimitsi, byongera kwihanganira umutima-mitsi, gutwika calorie, nimbaraga zamaguru.Kwinjiza impengamiro muri gahunda yawe yo gukandagira nuburyo bwiza cyane bwo kongeramo ibintu bitandukanye, ubukana, nuburyo bwiza mumyitozo yawe.
Kubara ijanisha rihanamye:
Kugirango ubare ijanisha ryikigereranyo kuri podiyumu, ukeneye ibipimo bibiri byibanze: uburebure buhagaritse nuburebure bwa podiyumu.Ubwa mbere, bapima uburebure buhagaritse ushakisha ahantu hirengeye hunamye mugihe ikirenge kiri mumiterere igororotse.Kuramo ingingo yo hasi uhereye kuri iki gipimo kugirango ubone uburebure buhagaritse.Ibikurikira, bapima uburebure bwa podiyumu kuva kumuzingo winyuma kugeza kumuzingo w'imbere.Koresha ibi bipimo muburyo bukurikira:
Ijanisha Ijanisha = (Uburebure Burebure / Uburebure bwa Treadmill) x 100
Iyo ijanisha rimaze kubarwa, urashobora kwinjiza ako gaciro mumiterere ya podiyumu hanyuma ugatangira urugendo rwawe.
Inyungu zo Guhugura:
Kwinjiza imyitozo ihindagurika mumyitozo yawe yo gukandagira birashobora kugira inyungu nyinshi kumubiri no mubitekerezo.Mugihe wongereye impengamiro, ukora glute yawe, hamstrings, ninyana cyane, wubaka imbaraga zimitsi no gushushanya.Byongeye, byongera kalori, bishobora gufasha kugabanya ibiro.Ibyifuzo byumutima nimiyoboro yimyitozo ngororamubiri birashobora kandi guteza imbere ubuzima bwumutima no kwihangana.Byongeye, guhugura imyitozo yibanda kuburyo butandukanye bwo gukora imitsi, gusenya monotony yubuso buringaniye no gukomeza kwibanda kumyitozo yawe yose.
Inama zo Guhindura Imyitozo Ifatika:
Kugirango ubone byinshi mumyitozo yawe yoroheje, suzuma inama zikurikira.Buhoro buhoro wongere ijanisha kugirango wirinde imitsi itunguranye.Tangira ufite epfo na ruguru ya 1-2% hanyuma ukore inzira yawe uko urwego rwimyitwarire yawe ruzamuka.Huza intera muguhinduranya hagati yigihe cyimisozi ikaze nigihe cyo gukira kumurongo wo hasi cyangwa hejuru.Ubu buryo buzamura umutima wawe kandi bwiyongera kubibazo.Hindura igihe n'imbaraga z'imyitozo yawe kugirango wirinde plateaus kandi ukomeze umubiri wawe kumenyera.Hanyuma, komeza imiterere ikwiye kandi ushishikarize intangiriro yawe mugihe ukora siporo.Ibi bituma imitsi ikora neza kandi igabanya ibyago byo gukomeretsa.
Umwanzuro:
Mugusobanukirwa uburyo bwo kubara impengamiro kuri podiyumu, ubu ufite icyo bisaba kugirango uzamure imyitozo hejuru.Gutoza imyitozo ifitemo inyungu nyinshi, uhereye kunoza imbaraga zamaguru ukageza kumutima.Igihe gikurikira rero ukandagiye kuri podiyumu, menya neza ko ukora ibikorwa bya incline kandi ufate ikibazo kiri imbere.Witegure guhindura uburyo ukora imyitozo no kugera kubisubizo ushaka.
Igihe cyo kohereza: Nyakanga-15-2023