Idan ana maganar motsa jiki, motsa jiki akai-akai yana da mahimmanci don cimma rayuwa mai kyau. Wani zaɓi da aka fi so don motsa jiki a cikin gida shine na'urar motsa jiki ta motsa jiki, wanda ke ba mutane damar yin motsa jiki na aerobic a cikin sauƙi. Duk da haka, tambaya gama gari da yawancin sabbin 'yan wasa har ma da gogaggun 'yan wasa ke yi ita ce "Har yaushe zan yi motsa jiki a kan na'urar motsa jiki ta motsa jiki?" A cikin wannan shafin yanar gizo, za mu bincika abubuwan da ke ƙayyade tsawon lokacin motsa jiki na na'urar motsa jiki kuma mu samar da wasu Nasihu don taimaka muku samun tsawon lokacin motsa jiki da ya dace da burin motsa jiki.
1. Fara da tunani mataki-mataki:
Ko kai sabon shiga ne a cikin na'urar motsa jiki ko kuma gogaggen mai gudu, yana da mahimmanci ka kusanci motsa jikinka da ra'ayi mai ci gaba. Farawa a hankali da kuma ƙara lokacin motsa jikinka zai taimaka wajen hana rauni kuma ya ba jikinka damar daidaitawa. Fara da gajerun motsa jiki kuma a hankali ka ƙara tsawon motsa jiki akan lokaci.
2. Yi la'akari da matakin lafiyarka:
Matsayin motsa jikinka na yanzu yana taka muhimmiyar rawa wajen tantance tsawon lokacin da ya dace na motsa jiki na treadmill. Idan kana fara motsa jiki ne kawai ko kuma kana da ƙarancin motsa jiki, yi niyya na kimanin mintuna 20-30 a kowace zaman motsa jiki. A hankali ƙara tsawon lokacin zuwa mintuna 45-60 yayin da kake ci gaba da ƙarfafa ƙarfin jiki. Duk da haka, ka tuna cewa kowa ya bambanta, don haka ka saurari jikinka kuma ka daidaita yadda ya kamata.
3. Kafa takamaiman manufofi:
Kafa takamaiman manufofi zai ba ka damar tsara ayyukan motsa jiki na na'urar motsa jiki yadda ya kamata. Ko burinka shine rage nauyi, juriyar zuciya da jijiyoyin jini, ko inganta lafiyar gaba ɗaya, samun manufofi bayyanannu zasu taimaka wajen tantance tsawon lokacin da ya dace. Don rage nauyi, matsakaicin ƙarfi, tsawon lokacin motsa jiki na na'urar motsa jiki (kimanin mintuna 45-60) na iya zama da amfani. Duk da haka, don juriyar zuciya da jijiyoyin jini, gajerun zaman horo na tazara mai ƙarfi (HIIT) (kimanin mintuna 20-30) suna da tasiri iri ɗaya.
4. Fahimci mahimmancin ƙarfi:
Ƙarfin motsa jikin motsa jiki na treadmill ɗinka shi ma yana shafar tsawon lokacin da ya dace kai tsaye. Motsa jiki mai ƙarfi, kamar tsere ko motsa jiki na HIIT, na iya zama mafi tasiri cikin ɗan gajeren lokaci. Waɗannan motsa jiki galibi suna ɗaukar mintuna 20-30 kuma suna canzawa tsakanin motsa jiki mai ƙarfi da murmurewa. A gefe guda kuma, ana iya yin motsa jiki mai ƙarfi daga ƙasa zuwa matsakaici na tsawon lokaci, ko'ina daga mintuna 30 zuwa awa ɗaya.
5. Daidaita jadawalinka:
Wani abu kuma da za a yi la'akari da shi yayin tantance tsawon lokacin motsa jiki na treadmill shine jadawalin ku. Duk da yake yana da mahimmanci a fifita motsa jiki, samun tsawon lokacin da ya dace da tsarin aikinku zai ƙara yuwuwar ci gaba da shi. Gwada tsawon lokaci daban-daban har sai kun sami kyakkyawan yanayi wanda zai ba ku damar ci gaba da tsarin treadmill na yau da kullun ba tare da jin gajiya ko damuwa ba.
a ƙarshe:
To, tsawon lokacin da ya kamata ka yi motsa jiki a kan na'urar motsa jiki ta treadmill? A ƙarshe, babu amsar da ta dace da kowa. Tsawon lokacin da ya dace ya dogara da abubuwa daban-daban, gami da matakin motsa jikinka, burinka, ƙarfinka, da jadawalinka. Ka tuna ka fara a hankali, a hankali ka ƙara lokacin motsa jikinka akan lokaci, kuma ka sanya daidaito ya zama fifiko. Ta hanyar nemo lokacin da ya dace don motsa jikinka na treadmill, za ka kasance kan hanya don cimma burin motsa jikinka kuma ka ji daɗin fa'idodin motsa jiki na yau da kullun. Barka da gudu!
Lokacin Saƙo: Yuli-12-2023