Yadda Za a Ci Gaba da Motsa Kai Yayin Gudun kan Treadmill, A cewar Jen Widerstrom

Wadatacce

• Wani lokaci ina yi waya da shi a kan abin hawa. Menene wasu shawarwari na hankali don kiyaye shi sabo da nishadantarwa? -@msamandamc, ta hanyar Instagram
• Bita don

Shawara Siffa Daraktan motsa jiki Jen Widerstrom shine mai motsa jikin ku, ƙwararren motsa jiki, kocin rayuwa, kuma marubucin Abincin da ya dace don Nau'in Halittarku.

Wani lokaci ina yi waya da shi a kan abin hawa. Menene wasu shawarwari na hankali don kiyaye shi sabo da nishadantarwa? -@msamandamc, ta hanyar Instagram

Ina ganin kaina da yawa a cikin wannan tambayar! Gudu a gare ni ya kasance koyaushe gwagwarmaya-Dole ne in matsa kaina don yin hakan. Haka kuma, dole ne in ƙirƙiri ƙirƙira tare da hanyoyin da nake motsa sararin samaniyata a kan takalmi don in tsaya tare da shi kuma in sami fa'idodin wannan ingantaccen kayan aiki.

Nuna Dama Dama

Amfani da lissafin waƙa shine mafi sauƙin karɓa: Ƙarfafa saurin ku da karkata kan waƙoƙin waƙa da yin aiki da matsakaici yayin kowace aya zai ɗanɗana abubuwa. (Mai Dangantaka: Na Rage Raina Gudun-Yanzu Marathon shine Nisa Nafi So)

Gwada wannan jerin waƙoƙin na Spotify don harba ƙafar ku cikin manyan kaya. DJ Tiff McFierce ne ya kware ta musamman don horar da masu gudu don SHAPE Half Marathon. (BTW, bai yi latti ba don yin rajista don tsere na gaba-Afrilu 14, 2019!)

Gwada Tsaka -tsaki

Ina kuma ƙarfafa ku don saita maƙasudin gajere tare da zaman wasan ku. Maimakon ƙaddamar da gudu na mintuna 20 kai tsaye, Ina so ku saita gudu da nisa waɗanda kuke buƙatar buga cikin wasu lokuta. Misali, gudu a mafi kyawun gudun da za ku iya ɗauka na cikakkun mintuna biyu. Dauki sakanni 60, sannan ku kwafa waɗancan mintuna biyu suna ƙoƙarin samun ko da nisan mil 0.1. Jimlar zagaye biyar na wannan, kuma kun riga kun kasance mintina 15! Kuna son hutu daga auna ma'auni? Kula da saurin ku don kowane tazara, amma ƙara karkatar da kowane lokaci. Waɗannan ƙananan manufofi za su ƙara har zuwa ƙara girman aikin tattake da ƙwarewa mai jan hankali. (Kawai yi hankali don kada ku yi waɗannan kurakuran ƙwallon ƙafa.)

Bita don