Momwe Mungagwiritsire Ntchito Ma treadmill Kuti Muzichita Masewero Okwera Moyenera

Ma treadmill ndi zida zomwe zimagwiritsidwa ntchito ndi anthu amakono pochita masewera olimbitsa thupi amkati.Pophunzitsa pa treadmill, kukwera phiri ndi njira yabwino kwambiri yopititsira patsogolo kulimba kwa mtima, mphamvu ya minofu ndi kupirira.Komabe, ndikofunikira kudziwa momwe mungachitire bwino maphunziro a kukwera mapiri.Lero, tikukupatsani zolozera zingapo zamomwe mungagwiritsire ntchito bwino chopondapo pophunzitsa kukwera mapiri.

1.Kusankha gradient yoyenera ndi liwiro

Imodzi mwa mfundo zofunika kwambiri za maphunziro okwera mapiri ndi kusankha kalasi yoyenera ndi liwiro.Kwa oyamba kumene, tikulimbikitsidwa kuti tiyambe ndi gradient yotsika ndikuwonjezera pang'onopang'ono gradient mutazolowera.Pachiyambi, gradient ikhoza kukhazikitsidwa pa 1-2% ndipo liwiro likhoza kuyendetsedwa mkati mwa chitonthozo chanu.Pamene luso lotha kusintha likuyenda bwino, pang'onopang'ono onjezerani gradient mpaka 3-6%, ndipo liwiro likhoza kusinthidwa moyenera malinga ndi momwe munthu alili, koma muyenera kusunga kugunda kwa mtima wanu mkati mwa malo oyenera ophunzitsira.

2.Kusunga kaimidwe koyenera

Ndikofunikira kukhala ndi kaimidwe koyenera pophunzitsa kukwera phiri pa treadmill.Choyamba, samalani kuti mukhale ndi kaimidwe kapamwamba ka thupi, sungani chifuwa chanu kunja ndi mimba yanu, ndipo pewani kutsamira kumtunda wanu kutsogolo.Chachiwiri, sungani manja anu momasuka ndikuyenda mogwirizana ndi kamvekedwe kake.Potsirizira pake, kutsetsereka kwa phazi kuyenera kukhala kolimba komanso kokhazikika, ndipo minofu ya phazi ndi miyendo iyenera kukhala yomasuka kuti zisawonongeke mopitirira muyeso zomwe zimayambitsa kuvulala.

3.Kuwongolera kupuma

Njira zoyenera zopumira zimatha kupititsa patsogolo kuchita bwino komanso kutonthozedwa kwa masewera olimbitsa thupi panthawi yophunzitsira kukwera mapiri.Kupuma mozama kumalimbikitsidwa, kutulutsa mpweya wambiri m'mphuno ndikupumanso pa exhale.Yesetsani kugwirizanitsa kupuma kwanu ndi mayendedwe anu ndikusunga mokhazikika komanso momveka bwino.

4.Kuphunzitsidwa nthawi zonse kukonzanso

Kukonzekera koyenera ndikofunikira pamaphunziro a kukwera phiri.Pambuyo pa gawo lililonse la maphunziro, chitani masewera olimbitsa thupi otambasulira komanso omasuka kuti muchepetse kuchira.Kuonjezera apo, konzekerani nthawi zophunzitsira mwanzeru kuti mupatse thupi lanu nthawi yokwanira yopuma ndi kuchira.

5.Mapulani ophunzitsira anthu payekha

Pomaliza, ndikofunikiranso kupanga pulogalamu yoyenera yophunzitsira malinga ndi momwe mulili.Malinga ndi zolinga zanu komanso momwe thupi lanu lilili, pangani pulogalamu yophunzitsira yokwera phiri, kuphatikiza kulimba kwamaphunziro, nthawi komanso pafupipafupi.Ndikoyenera kufunafuna chitsogozo cha mphunzitsi wamasewera odziwa bwino ntchito kuti apange dongosolo lophunzitsira laumwini.

Mwachidule, maphunziro oyenerera okwera phiri amatha kupititsa patsogolo ntchito ya mtima ndi mphamvu ya minofu, koma muyenera kusamala posankha njira yoyenera ndi liwiro, ndikuyang'anitsitsa kusunga njira yoyenera ndi kupuma.Kuphunzitsidwa kuchira nthawi zonse ndikukonzekera pulogalamu yoyenera yophunzitsira malinga ndi momwe munthu alili payekha kudzabweretsa zotsatira zabwino za maphunziro.