Rage kiba zai iya zama tafiya mai wahala, amma idan aka yi amfani da kayan aiki da jajircewa da suka dace, tabbas hakan zai yiwu.Na'urar motsa jiki ta treadmillkayan aiki ne mai kyau wanda zai iya taimaka maka rage kiba. Ba wai kawai wannan kayan aikin motsa jiki zai ƙarfafa tsarin zuciya da jijiyoyin jini ba, zai kuma taimaka maka ƙona kalori yadda ya kamata. A cikin wannan shafin yanar gizo, za mu tattauna yadda za a rage kiba yadda ya kamata ta hanyar haɗa motsa jiki na treadmill a cikin tsarin motsa jiki.
1. Fara da ɗumi-ɗumi:
Kafin ka hau kan na'urar motsa jiki ta treadmill, ya zama dole ka dumama tsokoki yadda ya kamata. Ka ɗauki mintuna kaɗan kana yin motsa jiki masu sauƙi kamar tafiya ko shimfiɗa ƙafa. Wannan zai shirya jikinka don ƙarin motsa jiki da zai biyo baya, wanda zai rage haɗarin rauni.
2. Canza saurinka:
Haɗa gudu yayin motsa jiki na treadmill na iya haifar da sakamako mafi inganci wajen rage kiba. Haɗa tazara a ƙananan gudu, matsakaici da kuma babban ƙarfi a cikin tsarin motsa jikinka. Fara da tafiya mai ɗumi ko gudu sannan a hankali ƙara saurinka. Sannan, a madadin lokutan hutu masu ƙarfi tare da lokutan murmurewa. Wannan hanyar ana kiranta da horo mai ƙarfi (HIIT), kuma an san tana haɓaka metabolism ɗinka da ƙona kalori tsawon lokaci bayan an gama motsa jikinka.
3. Ƙara gangara:
Ƙara karkata zuwa ga motsa jiki na na'urar motsa jiki hanya ce mai kyau ta ƙalubalantar ƙungiyoyin tsoka da yawa da kuma ƙara yawan ƙona kalori. Ƙara karkata kuma yana kwaikwayon tafiya ko gudu a kan tudu, yana ba jikinka motsa jiki mai wahala. A hankali ƙara karkata yayin da matakin motsa jiki ke inganta.
4. Yi amfani da jadawalin lokaci:
Yawancin na'urorin motsa jiki na zamani suna zuwa da zaɓuɓɓukan tazara iri-iri da aka riga aka tsara. Waɗannan shirye-shiryen suna canza saurin gudu da saitunan karkatarwa ta atomatik, suna ceton ku wahalar daidaita su da hannu. Waɗannan tsare-tsaren tazara suna sauƙaƙa haɗa nau'ikan ƙarfi daban-daban a cikin motsa jikin ku yayin da kuke kiyaye daidaito.
5. Kula da bugun zuciyarka:
Domin tabbatar da cewa kana motsa jiki daidai gwargwado don rage kiba, yana da amfani a lura da bugun zuciyarka. Yi amfani da na'urar auna bugun zuciya a kan na'urar motsa jiki ko sanya na'urar bin diddigin motsa jiki ko madaurin ƙirji mai dacewa. Gabaɗaya, yi nufin kiyaye bugun zuciyarka a cikin kashi 50-75% na matsakaicin bugun zuciyarka yayin horon na'urar motsa jiki.
6. Haɗa horon ƙarfi:
Duk da cewa motsa jiki na treadmill yana da tasiri sosai wajen rage kiba, kar a manta da muhimmancin motsa jiki na ƙarfi. Haɗa motsa jiki na treadmill tare da motsa jiki na ƙarfi akai-akai na iya taimakawa wajen gina tsoka. Ƙara yawan tsoka yana taimakawa wajen hanzarta metabolism, yana ba ku damar ƙona ƙarin kalori koda a lokacin hutawa.
7. Ka kasance mai daidaito:
Mabuɗin samun nasarar rage kiba shine juriya. Yi ƙoƙarin yin aƙalla mintuna 150 na motsa jiki mai matsakaicin ƙarfi ko mintuna 75 na motsa jiki mai ƙarfi a kowane mako. Ta hanyar haɗa motsa jiki na treadmill tare da wasu motsa jiki a cikin tsarin aikinka, zaka iya cimma sakamako mai mahimmanci na rage kiba akan lokaci.
a ƙarshe:
Amfani da na'urar motsa jiki a matsayin wani ɓangare na tafiyar rage kiba zaɓi ne mai kyau da inganci. Ku tuna koyaushe ku fifita tsaro kuma ku tuntuɓi ƙwararren likitan ku ko mai horar da motsa jiki mai lasisi kafin ku shiga kowane sabon shirin motsa jiki. Ta hanyar haɗa horo na ɗan lokaci, amfani da lanƙwasa, lura da bugun zuciyar ku, da kuma kasancewa mai daidaito, za ku iya cin gajiyar darussan motsa jiki na na'urar motsa jiki mafi kyau kuma ku rage waɗannan ƙarin nauyin da ƙuduri da juriya. Don haka ku ɗaure takalman motsa jiki, ku hau na'urar motsa jiki, kuma ku shirya don cimma burin motsa jikin ku!
Lokacin Saƙo: Yuli-13-2023