Shin ka gaji da motsa jiki na treadmill mai ban mamaki waɗanda ba su isa su yi maka ƙalubale ba? Idan haka ne, to lokaci ya yi da za ka buɗe sirrin aikin karkatarwa. A cikin wannan rubutun shafin yanar gizo, muna shiryar da kai kan yadda za ka ƙididdige karkatawar treadmill ɗinka don ƙara ƙarfin motsa jikinka, kai hari ga ƙungiyoyi daban-daban na tsoka, da kuma cimma manyan manufofin motsa jikinka. Ka shirya don ɗaukar horon treadmill ɗinka zuwa wani sabon mataki!
Koyi game da lanƙwasa a kan injin treadmill:
Kafin mu zurfafa cikin lissafin, bari mu fahimci manufar karkatawar na'urar motsa jiki ta treadmill. Gangara tana nufin kusurwar da saman gudu ke tashi, tana kwaikwayon ƙasa mai tsayi. Ta hanyar ƙara karkata, kuna ƙalubalantar jikinku sosai kuma kuna haɗa ƙungiyoyin tsoka daban-daban, wanda ke ƙara juriyar zuciya da jijiyoyin jini, ƙona kalori, da ƙarfin ƙafa. Gabatar da karkata cikin tsarin na'urar motsa jiki hanya ce mai kyau don ƙara iri-iri, ƙarfi, da tasiri ga motsa jiki.
Lissafa kason gangara:
Don ƙididdige kaso na karkata a kan na'urar motsa jiki, kuna buƙatar ma'auni guda biyu na asali: tsayin tsaye da tsawon na'urar motsa jiki. Da farko, auna tsayin tsaye ta hanyar nemo mafi girman wurin karkata lokacin da na'urar motsa jiki ke cikin wuri mai faɗi. Rage mafi ƙanƙanta daga wannan ma'aunin don nemo tsayin tsaye. Na gaba, auna tsawon na'urar motsa jiki daga na'urorin juyawa na baya zuwa na'urorin juyawa na gaba. Yi amfani da waɗannan ma'auni a cikin waɗannan dabarun:
Kashi na karkata = (Tsawon Tsaye / Tsawon Injin Na'urar Na'urar Na'ura) x 100
Da zarar an ƙididdige kashi-kashi na karkacewa, za ka iya shigar da wannan ƙimar a cikin saitunan na'urar motsa jiki kuma ka fara tafiyar karkacewa.
Fa'idodin Horar da Karkatarwa:
Haɗa motsa jiki mai lanƙwasa a cikin motsa jiki na treadmill na iya samun fa'idodi da yawa na jiki da na hankali. Yayin da kake ƙara lanƙwasa, kana aiki sosai a kan ƙashin baya, tsokoki na hamstring, da kuma maraƙi, yana gina ƙarfin tsoka da sassaka. Bugu da ƙari, yana ƙara ƙona kalori, wanda zai iya taimakawa wajen rage nauyi. Bukatun zuciya da jijiyoyin jini na motsa jiki na hawa dutse kuma na iya inganta lafiyar zuciya da juriya. Bugu da ƙari, motsa jiki mai lanƙwasa yana mai da hankali kan nau'ikan motsa jiki daban-daban, yana wargaza rashin daidaituwar saman da kuma kula da hankali a duk lokacin motsa jikinka.
Nasihu don Ingancin Motsa Jiki:
Domin samun mafi kyawun amfani daga motsa jikinka na karkacewa, yi la'akari da waɗannan shawarwari. A hankali ƙara yawan karkacewa don guje wa raunin tsoka kwatsam. Fara da ƙarancin karkacewa na kusan kashi 1-2% kuma yi aiki sama yayin da matakin motsa jikinka ke inganta. Haɗa tazara ta hanyar canzawa tsakanin lokutan gangara mai ƙarfi da lokutan murmurewa a ƙananan gangara ko saman da ba a kwance ba. Wannan hanyar tana ɗaga bugun zuciyarka kuma tana ƙara ƙalubalen. Canza tsawon lokaci da ƙarfin motsa jikinka don hana plateaus da kuma ci gaba da daidaita jikinka. A ƙarshe, kula da ingantaccen tsari kuma ka motsa zuciyarka yayin motsa jiki. Wannan yana tabbatar da ingantaccen haɗin gwiwa tsakanin tsoka da rage haɗarin rauni.
Kammalawa:
Ta hanyar fahimtar yadda ake ƙididdige karkata a kan na'urar motsa jiki, yanzu kuna da abin da ake buƙata don ɗaukar motsa jikinku sama. Horar da karkata yana da fa'idodi da yawa, daga inganta ƙarfin ƙafa zuwa inganta lafiyar zuciya da jijiyoyin jini. Don haka lokaci na gaba da za ku taka na'urar motsa jiki, tabbatar kun kunna aikin karkata kuma ku ɗauki ƙalubalen da ke gaba. Ku shirya don canza yadda kuke motsa jiki da cimma sakamakon da kuke so.
Lokacin Saƙo: Yuli-15-2023