TREADMILL RUNNING
Treadmill Gudun ba motsa jiki bane wanda ya haɗa da kiyaye bel mai motsi, amma a maimakon haka motsa jiki na cikin gida wanda ke kula da kullun da kuma gajere, matakan yanayi a tsakiyar bel.
Maƙarƙashiya na iya daidaita saurin gudu da karkata, amma yana da sauƙi a rasa ma'auni idan kun fara da sauri da sauri ko gudu yayin riƙe na'ura. Fara da hawan dogo na gefen tsaye, haɗa hoton aminci ga tufafinku, da tafiya. Ka tsaya a tsaye, kar ka bari ƙafafunka su yi nisa a gaban jikinka, kuma ka koyi yadda ake zazzagewa da ƙarfi wanda zai ba ka damar yin zance, sannan tada kashi ɗaya kawai a lokaci guda.
- Tsokoki na farko
- Quadriceps, gluteus maximus, maruƙa
- Tsokoki na ƙari
- Hamstrings, hip flexors, core
- Matakin wahala
- Sabon shiga
- Nau'in motsi
- Maimaita gudu akan bel
Shin yakamata a gyara gangara a 1%?
Ba lallai ba ne. Daidaita dangane da gudun maƙasudin ku, kayan aiki da kwanciyar hankali na sirri, babu buƙatar tilasta takamaiman lamba don kwaikwayi a waje.
MATAKI ZUWA MATAKI
Matakai 4 don Maimaitawa Guda Cikakke
- 1
Bincika shirin aminci da matsayin kayan aiki
Tare da bel ɗin da aka tsaya, tsaya a gefen dogo kuma duba rikewa da wurin tsayawar gaggawa. Kiyaye shirin aminci ga tufafinku.
- 2
Canji daga tafiya zuwa gudu a hankali
Matsar da bel a ƙananan gudu kuma tafiya na mintuna 2-5. Yayin da jikin ku ya yi zafi, ƙara saurin ku a cikin ƙananan haɓaka kuma ku yi tsere ta dabi'a.
- 3
Kula da kari a tsakiyar bel
Ci gaba da duban ku gaba kuma ku karkatar da hannayenku baya da baya cikin kwanciyar hankali. Ƙafafun ƙafa suna hutawa a hankali kusa da jiki kuma kada ku huta a kan rike.
- 4
Yi hankali don ragewa
Saukowa daga tsere zuwa tafiya na 'yan mintuna kaɗan kafin ƙarewa. Bayan bel ɗin ya tsaya gaba ɗaya, sauko ta gefen dogo.
RUN IN THE CENTER
Yana riƙe matsayi na tsakiya ba tare da mannewa kan na'ura ba ko zamewa a bayan bel
Kasancewa kusa da gaba zai toshe tsayin tafiyarku da jujjuya hannu, kuma ana turawa baya zai ƙara haɗarin faɗuwa.
Guji kallon ƙasan allo na dogon lokaci kuma kula da kallon halitta da hawan jiki na sama.
Muhimmin bayani: Cue don amfani nan da nan: "Haske a tsakiya, bar hannun, kuma kuyi tafiya a zahiri."
CHANGE ONE VARIABLE
Baya ƙara sauri kuma yana karkata sosai a lokaci guda
Gudun sauri da manyan karkata lokaci guda suna haɓaka maraƙi, tendon Achilles, da nauyin numfashi na zuciya. Daidaita kashi ɗaya a lokaci guda, bincika don daidaitawa.
Ba kwa buƙatar tilasta ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun ƙayyadaddun gudu na waje. Kawai daidaita shi zuwa burin ku da ƙarfin jiki.
WARWARE MATSALA
Gyara dalilin kuskure, ba kamanninsa kawai ba
Gudu da nauyin ku akan sandunan hannu
- Abin da kake gani
- Kafadu sun tashi, jiki yana jingina baya, ƙafafu kawai ke bin bel.
- Dalili mai yiwuwa
- Sauri ko karkata ya wuce ƙarfin halin yanzu.
- Yadda ake gyarawa
- Rage ƙarfin kuma komawa zuwa gudun da zai ba ku damar kula da matsayi na tsakiya ko da lokacin da kuka bari.
Ƙafafun sun shimfiɗa a gaban jiki
- Abin da kake gani
- Saukowa yana da ƙarfi, gwiwoyi sun kusan madaidaiciya, diddige suna da nisa.
- Dalili mai yiwuwa
- Tsawon tsayi ya wuce kima don ci gaba da sauri.
- Yadda ake gyarawa
- Rage sannu kuma ku gajarta matakan ku don haka ƙafafunku suna kusa da jikin ku.
Faduwa kwatsam daga bel mai motsi
- Abin da kake gani
- Nan da nan bayan motsa jiki, tsalle daga layin dogo ko kan ƙasa.
- Dalili mai yiwuwa
- Ragewa da hanyoyin dakatar da gaggawa.
- Yadda ake gyarawa
- A hankali ƙasa zuwa nisan tafiya, sannan ƙasa har sai bel ɗin ya tsaya gaba ɗaya.
SAUƘAƘAWA DA CIGABA
Daidaita wahala kafin ƙara nauyi
Horarwar Tazara
Yana haɓaka ingantaccen amfani da kalori ta maimaita babban ƙarfi da ƙarancin ƙarfi.
Ƙara lokaci da juriya
Ƙarfafa ƙarfin ku ta hanyar haɓaka lokacin aiki ko haɓaka matakin juriya na injin.
SHIRIN MASU FARAWA
Tsari mai amfani don farawa
Masu farawa yakamata su fara daga mintuna 15 zuwa 30 na tafiya da gudu. Sannu a hankali ƙara lokacin mako ko nisa kuma tsayawa idan kun sami ciwo, juwa, ko gajeriyar numfashi.
Mitar
3 zuwa 5 sau a mako
Idan burin ku shine rasa kitsen jiki, yana da mahimmanci a yi shi akai-akai.
girma
20 ~ 40 mintuna
A hankali ƙara lokaci gwargwadon matakin dacewarku.
- Yi wannan yayin shan ruwa mai yawa.
- Kare haɗin gwiwar ku ta hanyar shimfiɗa haske kafin da bayan motsa jiki.
Tambayoyin da ake yawan yi
Zan iya tsalle yayin da nake riƙe da hannu?
Ana ba da shawarar kada a jingina sai na ɗan gajeren lokaci don dawo da ma'auni. Idan ƙarfin yana buƙatar riƙewa, rage gudun ko karkata.
Menene zan yi idan na sami wahalar ci gaba da gudu daga farkon?
Madadin tafiya da gajeriyar gudu. Kuna iya fara daidaita jimlar lokacin motsa jiki sannan ku ƙara sashin tsere.
