Yuav Siv Treadmill Li Cas Rau Cov Pib (nrog Duab)

2024 Tus sau: Jason Gerald | [email protected]. Kawg hloov kho: 2023-12-16 11:14

Txhawm rau kawm siv treadmill, koj yuav tsum siv feem ntau ntawm cov hauv paus ntsiab lus kev cob qhia uas cov neeg sib tw siv thaum npaj rau kev sib tw. Koj yuav tsum ua kom koj lub zog maj mam kom tsis txhob raug mob, kiv taub hau, thiab cuam tshuam los ntawm ntshav siab, lossis lub cev qhuav dej. Ua raws cov theem no kom paub siv treadmill li cas.

Kauj ruam

Ntu 1 ntawm 3: Cov Lus Qhia Dav Dav

Kauj Ruam 1. Tham nrog kws kho mob yog tias koj muaj teeb meem sib koom lossis nraub qaum

Koj tus kws kho mob tuaj yeem txiav txim siab seb koj puas tuaj yeem ua haujlwm hnyav (xws li khiav), lossis tsuas yog siv dag zog me ntsis (xws li taug kev).

Kauj Ruam 2. Yuav khau yooj yim

Sim ua kom khau ntau li ntau tau ua ntej xaiv qhov uas haum rau koj. Khiav khau yuav tsum mos ntawm taw, txhawb txoj kab nkhaus ntawm ko taw, thiab muaj chaw txaus rau koj cov ntiv taw.

• Tsis zoo li cov lus pom zoo, cov khau khiav yuav tsum tsis txhob xoob dhau (so-ins). Nkawm khau yuav tsum xis nyob ntawm ko taw tam sim, yog li tsis txhob xaiv khau uas tsis xis nyob. Yog tias ua tau, hnav khau hauv tsev ib lub lim tiam ua ntej tawm dag zog yog li koj tuaj yeem rov qab tau lawv yog tias lawv pib hlwv.

  

Kauj Ruam 3. Haus 0.5-0.7 liv dej 90 feeb ua ntej kev tawm dag zog

Treadmill kev tawm dag zog tuaj yeem siv sijhawm ntev dua 20 feeb yog li koj yuav tawm hws ntau thiab yuav ua rau lub cev qhuav dej

• Muaj lub raj mis dej uas muaj tsawg kawg 0.5 liv dej ntawm lub tshuab treadmill.

  

• Nco ntsoov koj siv chav dej ua ntej tawm dag zog. Kev sib dhos thiab cov txiaj ntsig aerobic ntawm kev tawm dag zog lub cev yuav raug cuam tshuam yog tias koj raug yuam kom nres mus rau chav dej.

  

Kauj Ruam 4. Muab cov thom khwm tuab

Hnav cov thom khwm thom khwm hloov chaw thom khwm ib txwm thom khwm los tiv thaiv cov hlwv.

Kauj Ruam 5. Ua kom sov thiab txias

Teem tseg 5 feeb ua ntej thiab tom qab txhua ntu kev tawm dag zog kom taug kev nrawm ntawm 1.5-2 meters ib teev.

• Kev taug kev ib puag ncig ntawm lub gym tuaj yeem suav tias yog sov thiab txias.

  

Kauj Ruam 6. Viav vias koj txhais tes

Tej zaum koj yuav raug ntxias kom tuav lub tshuab dhia kom koj tsis txhob poob. Txawm li cas los xij, qhov no yuav tiv thaiv koj los ntawm kev hlawv calories kom zoo, ntxiv rau tiv thaiv koj los ntawm kev coj lub cev zoo thiab kawm siv lub tshuab ntaus kom raug.

Kauj Ruam 7. Ua tib zoo saib koj cov cuab yeej teeb tsa

Ua tibzoo saib ntawm qhov nrawm thiab kev nyiam uas koj tuaj yeem nce lossis txo qhov chaw. Cov no yog cov nyees khawm tseem ceeb hauv kev siv lub tshuab treadmill.

• Ncua sijhawm siv cov phiaj xwm ua haujlwm kom txog thaum koj xis nyob nrog phau ntawv teeb tsa. Koj yuav tuaj yeem hloov kho qhov kev tawm dag zog rau koj qib qoj ib ce.

  

Kauj Ruam 8. Siv daim clip ruaj ntseg

Txawm hais tias koj xav kom tsis txhob siv nws vim tias koj xis nyob ntawm lub treadmill, qhov clip no yog ib qho khoom siv nyab xeeb thaum muaj xwm ceev. Yog tias koj plam koj qhov nyiaj tshuav, daim vis dis aus no yuav tiv thaiv koj kom tsis txhob ntog thiab raug mob hnyav.

Ntu 2 ntawm 3: Treadmill Workout rau Beginners

Kauj Ruam 1. Ua kev tawm dag zog rau cov pib tshiab rau 20-30 feeb

Thaum thawj 15 feeb, koj yuav hlawv cov carbohydrates uas tau noj yav tas los. Tom qab 15 feeb, koj pib hlawv lub cev rog thiab ua kom lub cev muaj zog.

Kauj Ruam 2. Ua kom sov li 5 feeb

Ua kom sov tuaj yeem pab txhim kho qhov sib npaug thiab tiv thaiv kev raug mob. Muab daim clip ruaj ntseg ua ntej pib.

• Taug kev ntawm qhov nrawm ntawm 1.5-2 meters ib teev rau 1 feeb.

  

• Ua kom nrawm dua 1.8 meters ib teev hauv feeb tom ntej. Taug kev ntawm koj cov ntiv taw rau 30 vib nas this, thiab txuas ntxiv mus ntawm koj pob taws rau 30 vib nas this.

  

• Ua kom lub siab nyiam rau 6. Ua kom nrawm ntawm 1.5-1.8 meters ib teev thiab taug kev li 1 feeb.

  

• Khaws koj txhais taw sib nrug li 1 feeb. Yog tias nws nyuaj dhau los ua nrog kev nyiam, txo koj qhov nrawm. Rov qab inclination rau 0 tom qab 2 feeb ntawm kev khiav ntawm inclination 6.

  

• Ceev txog 2.5 rau ib feeb kawg.

  

Kauj Ruam 3. Tswj ceev ntawm 3-4 meters ib teev rau 20 feeb

Koj tuaj yeem siv tib txoj kev xav thiab nrawm rau thawj lub lim tiam ntawm kev cob qhia treadmill.

Kauj Ruam 4. Txias kom txias li 5 feeb los ntawm kev txo qis txhua feeb

Kauj Ruam 5. Kev sim nrog kev nyiam thiab nrawm tom qab 1-2 lub lis piam ntawm kev cob qhia treadmill

Peb pom zoo kom nce siab dua qib 4 rau 1-2 feeb thiab tom qab ntawd qeeb qeeb dua. Koj tuaj yeem nce koj qhov nrawm los ntawm 0.5 meters ib teev rau 1-2 feeb.

• Kev qhia ua ntu ntu yog ib txoj hauv kev zoo los ua kom lub zog ruaj khov, ua siab ntev, nrawm, thiab muaj peev xwm hlawv calories. Ua kom lub plawv dhia ntawm 1-2 feeb sib nrug, tom qab ntawd rov qab mus rau qhov mob hnyav. Kev tawm dag zog nruab nrab nruab nrab yog ib puag ncig ntawm qhov uas koj tuaj yeem ua pa hnyav, tab sis tseem tso cai rau sib tham tsis tu ncua.

  

Ntu 3 ntawm 3: Xyaum Ua Haujlwm

Kauj Ruam 1. Sim ncua kev qhia ua ntu zus los ntawm kev dhia lossis taug kev nrawm

Sim ua qhov kev qhia ua ntu zus kom ua rau koj lub plawv dhia ntau dua.

Kauj Ruam 2. Ua kom sov li 5 feeb raws li tau hais los saum no

Kauj Ruam 3. Jog lossis taug kev nrawm rau 1 feeb

Sim ua kom lub nrawm ntawm lub tshuab dhia nce li 1-2 meters ib teev nyob rau lub sijhawm no. Yog tias koj haum txaus, thov ntxiv.

Kauj Ruam 4. Rov qab mus rau qhov nrawm ntawm 3-4 meters ib teev rau 4 feeb

Kauj Ruam 5. Ua 4 lossis ntau ntu ua ntu zus, suav nrog 1 feeb ntawm kev tawm dag zog nrawm lossis taug kev, thiab 4 feeb ntawm kev siv dag zog nruab nrab

Kauj Ruam 6. Txias kom txias li 5 feeb tom qab qhov kev tawm dag zog tas

• Ua kom koj qhov kev qhia ua ntu zus siv sijhawm ntev li 15-30 vib nas this txhua lub lim tiam.

  

• Sim ua ntu zus qhia kev kawm yog tias koj ua tau zoo ntawm kev qhia ua ntu ntu 1 feeb. Koj kuj tseem tuaj yeem siv kev qoj ib ce txhawm rau ua kom muaj zog dhau los ntawm kev nyiam hloov chaw nrawm.