Tau txais kev ua haujlwm zoo dua treadmill nrog cov lus qhia qoj uas ua rau kub hnyiab

Zoo Siab

• Ntsuam xyuas rau

Nws yog kub thiab av noo mus teev mais sab nraum lub yim hli ntuj-peb tau txais nws. Yog li ntawd, koj tab tom tsoo lub treadmill ntawm lub gym. Tab sis dab tsi yog tias koj tuaj yeem txo koj lub sijhawm khiav hauv ib nrab, thiab tseem ua tiav tib yam (yog tias tsis zoo dua!) Cov txiaj ntsig?

"Kev ua tau zoo hauv lub ntiaj teb treadmill txhais tau tias ua haujlwm ntau dua nyob rau tib lub sijhawm, ua haujlwm luv dua, lossis txawm tias muaj peev xwm ua kom ntev mus ntev thiab hlawv ntau calories ntau dhau," hais Andia Winslow, khiav tus kws qhia ntawm Mile High Run Club hauv New York City. Peb muaj nws 5 lub tswv yim los pab koj hlawv ob npaug ntawm calories ntawm lub treadmill hnub no (Tom qab ntawd sim ib qho ntawm 4 Fat-Burning Plans to Beat Treadmill Boredom.)

1. Nqa nws mus rau ib qho chaw. Tsis tsuas yog ua nyob rau ntawm ib qho kev sib tw sim sab nraum zoov, tab sis nws kuj yooj yim dua ntawm lub hauv caug. "Incline intervals yog ib txoj hauv kev zoo los txhawm rau txhawm rau hlawv calories txawm tias koj tab tom taug kev lossis khiav," hais tias Michelle Lovitt, tus kws qhia ua yeeb yam thiab tus kws tshaj lij. Pib los ntawm kev khiav lossis taug kev rau ib feeb ntawm ib feem pua ​​​​nce ntawm qhov xav tau ceev. Ua kom nce siab txhua feeb tom qab ib feeb rov qab los ntawm .5 feem pua ​​​​kom txog thaum koj ncav cuag 15 feem pua ​​​​nce. "Raws li qhov ntev ntawm koj qhov kev tawm dag zog, koj tuaj yeem rov qab mus txhua feeb kom txog thaum koj ncav cuag ib feem pua ​​​​nce ntxiv," nws hais. Koj yuav xav tias muaj cua ntau dua thiab siv zog ntau dua li qhov koj xav tau ntawm kev nrawm nrawm rau ib teev. Lovitt hais tias, "Ntxiv rau, nws tseem yuav siv sijhawm dhuav tawm ntawm kev ua haujlwm treadmill vim tias koj hloov pauv hloov pauv thiab nrawm," Lovitt hais.

2. Ua kom koj lub hauv caug tsav. Yog lawm, lub treadmill pab txav koj, tab sis qhov ntawd tsis tau txhais hais tias koj yuav tsum tub nkeeg thiab cia nws ua txhua yam haujlwm. Nws yog ib qho tseem ceeb kom qhib koj ob txhais ceg thaum txhua kauj ruam (uas yog ib qho ntawm Cov Lus Qhia Ua Tau Zoo Tshaj Plaws Txhua Lub Sijhawm). "Vim tias lub tshuab treadmill yooj yim nqa cov neeg khiav mus rau tom ntej, nws yog ib qho tseem ceeb uas koj yuav tsum tsom mus rau qhov kev txav mus los-nrawm nrawm, raws li kuv pom feem ntau-tab sis kuj tseem ua rau nce qhov siab lossis qhov siab ntawm lawv txoj kev mus," hais Winslow. "Lawv yuav pom qhov no xav tau kev siv zog ntau dua thiab lawv yuav npog thaj av sai dua los ntawm kev ua li ntawd."

3. Ntxiv qee qhov tsis kam. Lob cov txheej txheem tiv thaiv kab mob thiab ua kom koj qhov kev rov zoo tuaj. "Thaum lub sijhawm koj tab tom rov zoo, ua lub zog qoj ib ce zoo li lub hauv siab nias, thim rov qab, lossis txuas ntxiv tricep nrog pab pawg," qhia Lovitt. "Ntxiv cov hlua tiv thaiv rau hauv koj lub sijhawm ua haujlwm ntawm lub treadmill ua rau koj lub plawv dhia siab thiab ua rau muaj kev kub ntxhov ntau dua." (Thiab tawm ntawm 'zeb, koj tuaj yeem ua 8 Cov Kev Ua Haujlwm Band Ua Haujlwm kom Tone Up Qhov Twg.)

4. Tso koj txhais caj npab. Thaum koj thev naus laus zis khiav nrog koj ob txhais ceg, koj txhais caj npab hais ntau yam uas txhais ceg ua. Winslow hais tias "Feem ntau cov treadmill runners poob rau hauv qhov lawv xav tias yog cov qauv zoo ntawm kev txav thiab xaus rau kev khiav nruj ntawm lub zeb," Winslow hais. Nws hais qhia kom txav caj npab thiab tswj hwm 90-degree lub zog ntawm lub bicep thiab caj npab ntawm ob sab xis thiab sab caj npab. Winslow hais tias "Ib tus xav kom khiav nrawm dua, txhais tes yuav tsum txav mus, siv lub luj tshib los ua tus thauj khoom kom nrawm dua," Winslow hais. Koj yuav pom tias koj cov mileage nce nrawm dua thiab nrawm dua. (Saib 10 Ntau Txoj Kev Txhim Kho Koj Txoj Kev Ua Haujlwm.)

5. Ua ntau tshaj li tsuas yog khiav. Nco ntsoov tias treadmill nto thiab siv nws tus kheej tuaj yeem siv rau lwm txoj hauv kev ntxiv rau kev yooj yim khiav. Tsuas yog vim koj tau siv los dhia rau ntawm nws, tsis txhais tau tias yog txhua yam nws muaj peev xwm siv tau rau. "Tom qab lossis ua ntej ib qho kev tawm dag zog, sim ua kom nrawm nrawm mus rau kev nkag mus, thiab ua haujlwm taug kev lunges, rotational lunges, thiab squat-rau-alternating-lunge series," qhia Winslow. "Ua li ntawd, koj yuav tau them se tus thawj coj txav chaw hauv koj lub cev qis thiab tsim lub hauv paus zoo dua rau kev ua kom muaj zog dua." Vim hais tias, raws li koj paub, lub treadmill txav, nws tuaj yeem pab nqa koj mus rau pem hauv ntej thiab ua rau koj nyob hauv lub suab sib luag.

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