Samu Ingantaccen Motsa Motar Treadmill tare da Nasihun Kayan Aiki waɗanda ke ƙona ƙonawa

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Yana da zafi da zafi sosai don shiga mil a waje a watan Agusta-muna samun sa. Don haka a maimakon haka, kuna bugun mashin a dakin motsa jiki. Amma menene idan zaku iya rage lokacin gudu a cikin rabi, kuma har yanzu kuna samun sakamako iri ɗaya (idan ba mafi kyau ba!)?

"Yin inganci a duniyar wasan motsa jiki yana nufin ƙarin aikin da aka kammala a lokaci guda, gajeriyar gudu, ko ma ikon jurewa tsayin gudu da ƙona adadin kuzari kuma," in ji Andia Winslow, kocin gudanarwa a Mile High Run Club a birnin New York. Muna da nasihohi guda biyar don taimaka muku ƙona adadin kuzari sau biyu a kan mashin a yau (Sannan gwada ɗayan waɗannan Shirye-shiryen ƙonawa 4 don Boredom Treadmill Boredom.)

1. itauke shi da daraja. Ba wai kawai kasancewa a kan karkata ba yana kwaikwayon gudu na waje, amma kuma yana da sauƙi a kan gwiwoyi. Michelle Lovitt, mashahuran mai horar da ƙwararru kuma ƙwararriyar motsa jiki ta ce "Tazarar karkata hanya ce mai kyau don tayar da kalori mai ƙonewa ko kuna tafiya ko kuna gudu." Fara da gudu ko tafiya na minti ɗaya a karkatar kashi ɗaya cikin ɗari a saurin da ake so. Ƙara karkatarwa kowane minti ɗaya bayan murmurewa na minti ɗaya a .5 % har sai kun kai kashi 15 cikin ɗari. "Ya danganta da tsawon aikin motsa jiki, za ku iya komawa ƙasa kowane minti daya har sai kun sake komawa kashi ɗaya cikin dari," in ji ta. Za ku ji iska mai ƙarfi da ƙarfi da ƙarfi ta wannan hanyar fiye da yadda za ku ci gaba da sauri na awa ɗaya. Lovitt ya ce "Bugu da kari, yana kuma dauke da gajiyawa daga aikin wasan motsa jiki saboda koyaushe kuna canza karkata da saurin gudu," in ji Lovitt.

2. Kara karfin gwiwa. Haka ne, na'urar motsa jiki tana taimakawa motsa ku, amma wannan ba yana nufin yakamata ku zama masu kasala kuma ku bar shi yayi duk aikin ba. Yana da mahimmanci don kunna ƙafafu yayin kowane tafiya (wannan shine ɗayan Mafi kyawun Tips Gudun Duk Lokaci). Winslow ya ce "Saboda na'urar taka kawai tana kai masu tsere zuwa gaba, yana da mahimmanci ku mai da hankali ba kawai kan saurin juyawa da sauri ba, kamar yadda nake gani galibi-amma kuma akan kara girman ko tsayin matakan su," in ji Winslow. "Za su ga cewa wannan yana buƙatar ƙarin ƙoƙari kuma za su rufe ƙasa da sauri ta yin hakan."

3. Ƙara wasu juriya. Rabauki saitin juriya masu ƙarfi kuma ku sa murmurewar ku ta yi aiki. Lovitt ya ce "A lokacin da kuke murmurewa, yi motsa jiki mai ƙarfi kamar bugun ƙirji, jujjuya tashi, ko tsawaita ƙarfi tare da makada," in ji Lovitt. "Ƙara makaɗaɗɗen juriya a cikin aikin tazarar ku akan injin tuƙi yana kiyaye ƙimar zuciyar ku kuma yana haifar da ƙona calories mai yawa." (Kuma a kashe injin, zaku iya yin waɗannan Ayyukan 8 na Resistance Band don Tone Up ko'ina.)

4. Tuba hannuwanku. Yayin da kuke gudu da fasaha tare da ƙafafunku, hannayenku suna sarrafa abin da kafafu ke yi. Winslow ya ce "Yawancin masu tseren tsere suna fadawa cikin abin da suke tsammanin ingantattun motsin motsi ne kuma a ƙarshe suna gudu da ƙarfi a kan injin," in ji Winslow. Ta ba da shawarar samun makamai suna motsawa da kuma riƙe madaidaicin kusurwar kusurwa 90 tsakanin bicep da goshi a hannun dama da hagu. Winslow ya ce "Da sauri mutum ke son gudu, da sauri yakamata makamai su motsa, ta amfani da gwiwar hannu a matsayin anga don ɗaukar saurin gudu," in ji Winslow. Za ku lura da nisan mil ɗin ku yana ƙara sauri da sauri. (Duba Hanyoyi guda 10 don Inganta Dabarun Gudunku.)

5. Yi fiye da gudu kawai. Ka tuna cewa farfajiyar treadmill da bel ɗin kanta za a iya amfani da su ta wasu hanyoyin ban da gudu kawai. Kawai saboda kun saba yin tsere akan sa, ba yana nufin wannan shine kawai abin da za a iya amfani da shi ba. "Bayan ko kafin motsa jiki na yau da kullun, gwada ƙoƙarin rage saurin gudu zuwa rarrafe, da yin huhun tafiya, huhu na juyawa, da jerin juzu'i zuwa juyawa," in ji Winslow. "A yin haka, za ku biya harajin manyan masu motsi a cikin ƙananan jikin ku kuma ku gina ingantaccen tushe don ƙarfafa gudu." Domin, kamar yadda kuka sani, na'urar motsa jiki tana motsawa, a zahiri zai iya taimaka muku ci gaba da kiyaye ku cikin santsi.

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