Wadanne motsa jiki zan iya yi a kan na'urar motsa jiki ta walking pad?

Na'urar motsa jiki ta keken motsa jiki (taking pad) kayan aiki ne mai kyau don motsa jiki marasa tasiri, musamman ga waɗanda ke neman inganta lafiyar zuciya, rage nauyi, ko kuma murmurewa daga rauni. Ga wasu darussan da za ku iya yi a kan na'urar motsa jiki ta keken motsa jiki ta keken motsa jiki:

Tafiya:
Fara da tafiya mai sauri don dumama jikinka. A hankali ƙara gudu don ya dace da matakin motsa jikinka.

Horarwa ta Lokaci:
A canza tsakanin tazara mai ƙarfi da kuma lokacin murmurewa mai ƙarancin ƙarfi. Misali, yi tafiya ko yin gudu a babban gudu na minti 1, sannan a rage saurin don murmurewa na minti 2, sannan a maimaita wannan zagayen.

Horar da Hankali:
Yi amfani da fasalin karkata don kwaikwayon tafiya ko gudu a kan tudu. Wannan yana kai hari ga ƙungiyoyin tsoka daban-daban kuma yana ƙara ƙarfin motsa jikinka.

Matakai masu zuwa:
Sanya na'urar motsa jiki a kan ƙaramin karkata sannan ka taka shi akai-akai da ƙafa ɗaya bayan ɗaya, kamar kana hawa matakala.

Juyawan Hannu:
Yayin tafiya ko gudu, haɗa da juyawar hannu don jan hankalin saman jikinka da kuma ƙara yawan ƙona kalori.

Tafiya ta Baya:
Juya baya ka yi tafiya a kan na'urar motsa jiki. Wannan zai iya taimakawa wajen ƙarfafa tsokoki na ƙafafu da kuma inganta daidaito.

Matakan Plyometric:
Ku taka kan na'urar motsa jiki sannan ku ja da baya da sauri, ku sauka a kan ƙwallon ƙafafunku. Wannan motsa jiki zai iya taimakawa wajen inganta fashewa da ƙarfi.

Canjawa na Gefen:
Daidaita gudu zuwa tafiya a hankali sannan a yi ta juyawa gefe-gefe a kan tsawon na'urar motsa jiki. Wannan motsa jiki zai iya taimakawa wajen inganta motsi da daidaito tsakanin gefe da gefe.

Tafiya ta Lunges:
Saita na'urar motsa jiki a hankali sannan ka yi bugun ƙafa yayin da take motsi. Riƙe na'urorin riƙewa don samun tallafi idan ana buƙata.

Miƙewa a tsaye:
Yi amfani da na'urar motsa jiki ta treadmill a matsayin dandamali mai tsayawa don yin shimfiɗawa ga 'yan maraƙinku, tsokoki na cinya, quadriceps, da kuma lanƙwasa kwatangwalo bayan motsa jikinku.

Riƙe Mukamai:
Tsaya a kan na'urar motsa jiki kuma ka riƙe wurare daban-daban kamar squats, lunges, ko ɗaga maraƙi yayin da ake kashe shi don ya yi hulɗa da ƙungiyoyin tsoka daban-daban.

Darussan Daidaito:
Gwada tsayawa a kan ƙafa ɗaya yayin da na'urar motsa jiki ke motsawa a hankali don inganta daidaito da kwanciyar hankali.

Ka tuna koyaushe ka fifita tsaro yayin yin waɗannan darussan a kanna'urar motsa jiki ta kan layi (treadmill)Fara a hankali, musamman idan kai sabon shiga ne a cikin injin ko kuma kana ƙoƙarin yin sabon motsa jiki, kuma a hankali ƙara ƙarfin yayin da jin daɗinka da ƙarfin jikinka ke ƙaruwa. Hakanan kyakkyawan ra'ayi ne ka tuntuɓi ƙwararren mai ilimin motsa jiki ko mai ilimin motsa jiki don tabbatar da cewa kana yin motsa jiki daidai kuma don guje wa rauni.