8 Liphoso tsa Treadmill tseo U li Etsang

Litaba

• 1. Ho Tloha Mofuthu oa Hao
• 2. Ho Mathela Haufi Haholo ho ea Pele ho Lebanta
• 3. Ho Tšoarella ka Mahlakore a Treadmill
• 4. Ho qhomela Mahlakoreng a Treadmill
• 5. Ho ba Super Zoned Out
• 6. Ho Talima Maotong a Hao
• 7. Ho Etsa Lebelo le Tšoanang 'me Matha ka Repeat
• 8. Ho Tšaba ho Sekama
• Tlhahlobo bakeng sa

Haeba phihlelo ea hau feela ka treadmill ke slo-mo dreadmill slogs bohareng ba mariha ha u sa khone ho mamella ho otla leqhoa le katiloeng, ke nako ea ho tloaelana le mochine.

"Treadmill ke mochini o matla haholo mme o o lumella ho theha boiphihlelo bo joalo," ho bolela Angela Rubin, Mookameli oa Precision Running Lab Studio ho Equinox Chestnut Hill. (E amanang le eona: Phephetso ea Matsatsi a 30 ea Treadmill Workout e Hlileng e Monate)

Ha u mo kholoe? U se ke ua sheba hole le sebaka sa boikoetliso sa 'mele se sa tsoa buloa Precision Running Lab-sebaka se amohelang litlelase tsa treadmill tse sebetsanang, ho pompa pelo (bala: speed, intervals, the whole shebang). Ke mofuta oa eona oa pele lebopong le ka bochabela (lab e 'ngoe e teng sebakeng sa Equinox Santa Monica) mme e tla ba sehlopha sa pele seo Equinox e fanang ka sona ho bao e seng litho hammoho le litho (lehlohonolo ho rona ba Bostonia!).

Empa pele o ka tlolela sehlopheng-kapa lebanta bakeng sa taba eo-ke nako ea ho rarolla liphoso tse atileng tseo bohle re li etsang ha re matha ka tlung. Mona, re li hlalosa (le litokiso tsa tsona) ka thuso ea litsebi tse ling tse sebetsang. Lokisa mokhoa oa hau 'me u tla fumana lebelo, mamello le matla ka nako e nyane. (Joale ke seo ho ikoetlisa ka treadmill eo re ka e fumanang morao.)

1. Ho Tloha Mofuthu oa Hao

O mathateng, o batla ho matha feela, hore o seke oa futhumala. Che, che, che. "Ho tlōla mocheso ho u beha kotsing ea ho hula mesifa kapa ho senya tendon. Ka ho futhumala pele ho matha u eketsa elasticity ea lisele tsa hau tse kopanetsoeng, ho futhumatsa hamstrings, glutes le hip flexors, 'me butle-butle u phahamise ho otla ha pelo, "ho hlalosa Kristen Mercier, mokoetlisi oa Tier III + ho Equinox Chestnut Hill.

Ho lokisa: Ho tsamaea metsotso e 3 ho isa ho e 5 kapa ho matha ho etsa hore mali a futhumale 'me' mele o sisinyehe, Mercier o re. Mangole a phahameng le butle a raha metsotsoana e ka bang 30 e 'ngoe le e 'ngoe e tla futhumatsa mesifa ea leoto, e matlafatsa 'mele oa hau bakeng sa ho matha hantle.

2. Ho Mathela Haufi Haholo ho ea Pele ho Lebanta

Ho haka karolo e ka pele ea treadmill ho fokotsa lebelo la letsoho la hau mme ho ka u thibela ho matha ka lebelo la hau la tlhaho. Rubin o re: "Ha o matha haufi haholo le ho lekola, o ka fokotsa mohato oa hau oa ho ea pele le oa morao hore o se ke oa otla treadmill." U ka 'na ua khutlela morao, ua fetola boemo ba hao.

'Mele o ka holimo o lekanyelitsoeng o ka ba le karabelo ea ketane ho' mele o ka tlaase, hape. Rubin oa hlalosa: "Morero oa rona o tsotehang re le batho ke ho ba le mehato e hanyetsanang ha re matha. "Letsoho le letona le khanna ho hanyetsa leoto le letšehali. Haeba e 'ngoe ea tsona e lekanyelitsoe ke ntho e ka ntle, ka tlhaho e tla ba le phello ho e' ngoe."

Ho lokisa: Scoot morao. U batla ho ikemisetsa ho matha bohareng ba lebanta. Ho etsa tloaelo ena, beha sekhechana sa theipi matsohong a treadmill e ka bang leoto morao ho tsoa ho leihlo, ho fana ka maikutlo a Rubin. Phephetsa ho lula moleng oa seo.

3. Ho Tšoarella ka Mahlakore a Treadmill

O ikutloa eka o sebetsa ka thata mme o khona ho sutumelletsa kapele ka ho ts'oara mahlakore a treadmill? "Ha e le hantle, ho etsa sena ho tlosa moroalo maotong ka tsela eo ho nolofaletsa ho etsa mosebetsi," Mercier oa hlalosa. "'Me boiteko bo fokolang boo u bo kenyang, lik'hilojule tse fokolang tseo u li chesang ka kakaretso." Ntle le ho fokotseha ha boiteko, ho tšoarella ka mochini o hatisang ho phahamisa maemo a mabe, hape-mme ho ka baka tsitsipano molaleng, mahetleng le matsohong, o re.

Ho lokisa: Haeba u utloa ho hlokahala hore u tšoarelle, ho ka etsahala hore ebe u tsamaea kapele haholo. Butle-butle 'me u shebane le foromo ea hau. "Nahana ka ho phahamisa letheka la hao. Sena se tla etsa hore mahetla a hao a theohe 'me' mele oa hao o phutholohe. Matsoho a hao a lokela ho kobeha hanyenyane, a phaphametse haufi le 'mele oa hao, "ho bolela Mercier.

4. Ho qhomela Mahlakoreng a Treadmill

Rubin o re: "Ho emisa ho ea pele ho hloka hore 'mele o itšoare ka matla a ho senya." Sebakeng sa tlhaho (ho matha ka ntle), u tla theoha butle-butle. Rubin o re: "Ho theohela mahlakoreng hangata ho etsahala hobane ho 'bonolo' mme mosebetsi o tlase ha o fokotseha ka tlhaho." "Haeba u batla ho ba semathi se matla, se tsitsitseng, se betere, liqeto tse nyane li ka eketsa mosebetsi o fokolang mme li ama sepheo sa hau."

Ha re sa bue letho, ho beha leoto la hau hanyane feela ho ka lebisa ho leqaqailaneng le sothehileng, lengole le sothehileng, kapa ho hobe le ho feta, ho oa hampe.

Ho lokisa: Ho bolokehile ho theola mochini oa hau oa maoto ka lebelo la ho tsamaea (4 mph le ka tlase), ee-empa ho molemo ho koetlisa 'mele oa hau hore o tsebe ho fokotseha ha tlhaho e le hore o ka o etsa ha o sa hatakeloa hape. , Rubin oa hlalosa. (Li-treadmills ka Precision Running Lab li etselitsoe ho theoha ka lebelo le potlakileng haholo ho qoba tlhoko ea ho tlolela mahlakoreng, oa hlalosa.)

Haeba treadmill ea hau e na le bokhoni ba ho hlophisa lebelo, hlophisa lebelo la ho hlaphoheloa butle butle leo u ka le tobang ho fokotsa butle treadmill qetellong ea sekhahla kapa sekhahla sa lebelo. Hlokomela hore o ka se liehe haholo kamora ho matha ka sekhahla? O re: "Ho ka etsahala hore ebe u potlakile haholo. "Fokotsa lebelo la hao la ho matha ho fihlela u khona ho sebetsana le ho fokotsa lebelo le ho boloka ho tsamaea kapa ho matha, ho hlompha limathi tse ts'oanang tsa tlhōlisano tse sebetsang hantle."

5. Ho ba Super Zoned Out

Ho ka ba thata ho qoba li-TV tsa Treadmill-empa ka ho kenella lenaneong (le kantle ho boikoetliso ba hau) ha u rue molemo ka ho fetisisa. Mercier o re: "Ha u khelosoa, boemo ba hau boa lahleha, bo amang tsela eo u tsamaeang ka eona. Sena se eketsa menyetla ea ho khoptjoa, ho oa kapa ho tsoa kotsi ea khatello ea maikutlo ho ea pele."

Ho lokisa: Ipehele pakane ea ho matha 'me ue boloke e le holimo kelellong nakong eohle ea boithapollo ba hau. Hore na o nka qeto ea ho etsa mosebetsi o potlakileng, ho hloa maralla, kapa ho boloka sebaka se itseng sa ho otla ha pelo, ho ba le sepheo ho tla o boloka o tsepamisitse maikutlo, ho bolela Mercier.

6. Ho Talima Maotong a Hao

Limathi tse tšohileng hore li ka khelohela ka ho le letšehali kapa ka ho le letona kapa tsa oa ka ho feletseng (kaofela ha rona, ka botšepehi) li atisa ho sheba fatše ha li ntse li matha holim'a treadmill. Empa boemo bona bo beha tsitsipano molaleng le mahetleng a hau, Rubin o re. Sena se hlile se fokotsa ho kenngoa ha oksijene eo u ka e fumanang sebakeng sa tlhaho, ho sitisa ts'ebetso e akaretsang.

​Ho lokisa: Lula u shebile holimo 'me u shebe mahetla morao. Leka 'me u shebe pele ka ho sekama hanyane. Hangata hona ho nepahetse skrineng sa treadmill, haeba e na le eona. "Bahlahisi ba bangata ba li-treadmill ba beha li-monitor tsa bona "karolelano" ea bophahamo ho tloha lebanta," ho bolela Rubin. Empa batho bohle ba fapane kahoo etsa bonnete ba hore o fumana se sebetsang hantle bakeng sa uena. Haeba treadmill ea hau e le ka pela seipone, e sebelise ho lekola foromo ea hau.

7. Ho Etsa Lebelo le Tšoanang 'me Matha ka Repeat

Li matha tse telele, tse tsitsitseng li na le sebaka sa tsona mosebetsing o mong le o mong, empa ho li etsa holim'a treadmill ho ka ba monate haholo. Li-jogs tsena le tsona ha se mokhoa o sebetsang oa ho nka monyetla ka leloala. Lihlopha tsa Precision Running Lab li thehiloe ka nako, e leng leano le tiileng la ho matlafatsa matla le mamello, ho bolela Rubin. "Ho na le laeborari e kholo ea li-run tse bolokang lintho li le monate le ho u fumanela liphetho tseo u li batlang."

Ho lokisa: Leka boikoetliso bona ba metsotso e ka tlase ho 20 kamora ho fumana PR ea hau (lebelo la hau la lebelo la motsotso o le mong).

• 45 metsotsoana: -1.0 mph ho tloha 1-motsotso oa PR. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 45: Lebelo le ts'oanang le ho sekamela ho karolo ea 1 lekholong. Hlaphoheloa metsotsoana e 60 ho tsamaea/ho matha.
• Metsotsoana e 45: Lebelo le tšoanang le ho sekama ka liphesente tse peli. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 45: -0.5 e sekametse ho liperesente tse 3. Hlaphoheloa metsotsoana e 60 ho tsamaea/ho matha.
• Metsotsoana e 45: Lebelo le tšoanang le ho sekama ka liphesente tse 4. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 45: Lebelo le ts'oanang le ho sekamela ho liperesente tse 5. Hlaphoheloa metsotsoana e 60 ho tsamaea/ho matha.
• Metsotsoana e 45: -0.5 e sekametse ho liperesente tse 6. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 45: Lebelo le ts'oanang le ho sekamela ho liperesente tse 7. Hlaphoheloa metsotsoana e 60 ho tsamaea/ho matha.
• Metsotsoana e 45: Lebelo le tšoanang le ho sekama ka liperesente tse 8. Fumana metsotsoana e 60 ho tsamaea / ho matha.

8. Ho Tšaba ho Sekama

Ho matha holimo ho nka khalori le mesifa ho chesa ho fihlela boemong bo latelang. Rubin o re: "Ka ho eketsa tšekamelo u ka eketsa boikoetliso ba 'mele ntle le ho lula u sebetsa ka lebelo." "O ka matha ka lebelo le tlase mme leha ho le joalo pelo ea hau ea phahama feela ka ho eketsa ho sekamela. E boetse e bokella mesifa e mengata 'meleng o tlase, haholo manamane, marapo le marotholi."

Ho feta moo, ho sekamela ho tlosa matla a mangole, oa hlalosa, ho bolela hore batho ba nang le mathata a mangole a sa tsitsang ba ka ikutloa ba imolohile maralleng.

Ho lokisa: Hlakola tšekamelo e le hore o se ke oa tsoa taolong ka moepa, empa o ntse o phephetsa 'mele oa hau. Leka ho ikoetlisa ka metsotso e 12 ho tloha Precision Running Lab kamora ho fumana PR ea hau (lebelo la hau la lebelo la motsotso o le mong).

• Metsotsoana e 60: -3.0 mph tlasa lebelo la PR ka liperesente tse 7 tse sekametseng. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 60: +0.2 mph ka lebelo ka liperesente tse 7. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 60: +0.2 mph ka lebelo ka liperesente tse 7. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 60: +0.2 mph ka lebelo ka liperesente tse 7. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 60: + 0.2 mph ka potlako ka karolo ea 7 lekholong. Fumana metsotsoana e 60 ho tsamaea / ho matha.
• Metsotsoana e 60: +0.2 mph ka lebelo ka liperesente tse 7. Hlaphoheloa metsotsoana e 60 ho tsamaea/ho matha.

Tlhahlobo bakeng sa