Nrog rau lub teb chaws lub zog qoj ib ce thiab qhov nrov ntawm cov treadmill hauv tsev, ntau thiab ntau tus neeg nyiam qoj ib ce yuav cov treadmill hauv tsev los tawm dag zog thiab tswj kev noj qab haus huv. Qhov hu ua "ua haujlwm kom ua tej yam zoo yuav tsum ua kom nws cov cuab yeej ntse dua", yog tias tsuas yog siv lub treadmill los khiav, tuaj yeem pov tseg dhau. Hnub no kuv yuav qhia koj ob txoj hauv kev los siv lub treadmill rau kev qoj ib ce, thiab txhim kho cov haujlwm ntawm lub treadmill hauv tsev kom siab tshaj plaws. Cia peb saib.
01 Kev taug kev hauv roob
Peb txhua tus paub tias cov treadmills tuaj yeem ua piv txwv txog kev nce roob los ntawm kev kho qhov nqes hav. "Kev taug kev hauv roob" ua ib hom kev tawm dag zog yooj yim ntawm kev cob qhia treadmill, nws yog qhov tsim nyog heev rau cov phooj ywg uas tsis tau txais kev cob qhia khiav kev tshaj lij thiab siv covlub tshuab treadmillthawj zaug.
Siv txoj kev tshwj xeeb ntawm "kev taug kev hauv roob": Ua ntej nrhiav qhov chaw ntawm lub pob hloov kho qhov nqes hav ntawm lub treadmill, thiab xam seb qhov kev cob qhia muaj zog npaum li cas rau cov nqi nqes hav sib txawv. Thaum pib, qhov nqes hav tuaj yeem hloov kho rau qhov nqes hav nruab nrab ntawm av, uas yooj yim rau peb cov leeg nkag mus rau hauv lub xeev ntawm kev tawm dag zog. Tom qab kev sov so thaum ntxov, peb lub cev maj mam hloov kho thiab tuaj yeem yooj yim daws nrog qhov hnyav tam sim no ntawm kev tawm dag zog hauv qab qhov nqes hav, thiab maj mam hloov kho qhov nqes hav ntawm lub treadmill, yog li ntawd kom cob qhia peb txoj haujlwm cardiopulmonary thiab lub zog ntawm cov leeg.
Nco ntsoov tias thaum peb ua qhov kev cob qhia "taug kev hauv roob", peb yuav tsum tswj lub cev kom nruab nrab thiab me ntsis mus tom ntej, caj npab yuav co thaum lub sijhawm txav mus los, lub pob qij txha tsis tas yuav xauv, ua tib zoo saib xyuas qhov kev txiav txim ntawm ko taw thaum tsaws, thiab siv lub zog ntawm lub pob tw kom tiv thaiv lub hauv caug kom tsis txhob raug cuam tshuam thiab puas tsuaj ntau dhau. Tsis tas li ntawd, lub hauv siab yuav tsum tsis txhob tsa siab dhau, thiab ceg yuav tsum khaws cia rau qhov siab tshaj plaws rov qab kom tsis txhob raug mob nraub qaum qis. Siv thaum ntxovlub tshuab treadmillCov phooj ywg uas tab tom kawm, tsis txhob xav tias "nce qeeb qeeb" yooj yim heev, tsuav yog txhua tus tuaj yeem nrhiav tau tom qab kev paub dhau los, qhov nyuaj tsis yog me me. Qhov tseeb, kev cob qhia treadmill muaj ib qho tshwj xeeb, txhua qhov kev nce qib ntawm qhov nyuaj, peb cov leeg nqaij ceg koom nrog yuav zoo dua, thiab nws yuav xav tau ntau lub cev aerobic thiab anaerobic kom koom nrog. Qhov no kuj yog ib qho ntawm cov laj thawj vim li cas lub treadmill tuaj yeem cob qhia aerobic thiab ua kom cov leeg ntawm lub duav thiab ceg zoo nkauj.
Yog tias qhov qub yog hom kev cob qhia theem pib, "high-intensity interval full speed" yog hom kev cob qhia treadmill luv luv, high-intensity. "High-intensity interval full speed run" them sai sai rau lub sijhawm ntawm kev cob qhia, thiab hom kev cob qhia luv luv high-intensity tuaj yeem ua kom nrawm dua qhov nce ntawm β-endorphin tus nqi hauv peb cov plasma, uas tuaj yeem ua rau peb tsim lub siab zoo. "High-intensity intermittent full speed running" yog ib txoj hauv kev nrov ntawm kev ua kom lub cev muaj zog niaj hnub no, feem ntau 20 txog 60 vib nas this ntawm kev khiav ceev tag nrho 20 txog 60 vib nas this ntawm kev so xws li lub voj voog, uas tuaj yeem tso cai rau peb ua tiav cov txiaj ntsig ntawm Qi thiab kev ncig ntshav thiab txhim kho kev ua kom lub cev muaj zog. Vim li cas qhov kev cob qhia ntawm "high-intensity interval full speed running" zoo dua? Qhov no yog vim tias kev khiav ntawm qhov ceev tag nrho xav tau cov leeg nqaij muaj zog thiab kev sib koom tes thoob plaws peb lub cev. Tib lub sijhawm, peb yuav tsum muaj lub plawv thiab lub ntsws ua haujlwm zoo thiab tswj qhov sib npaug ntawm lub cev cov leeg nqaij tseem ceeb. Txawm hais tias qhov kev tawm dag zog "high-intensity intermittent full speed run" zoo dua thiab sai dua, nws kuj txhais tau tias nws yooj yim raug mob dua, yog li ntawd yog tias koj xav ua qhov kev cob qhia "high-intensity intermittent full speed run", nco ntsoov ua ntau pawg kev cob qhia sov so ua ntej, kom tag nrho lub cev cov leeg nqaij sib koom ua ntej mus rau hauv lub xeev txav mus los, uas tuaj yeem txo qhov kev raug mob kis las. Ntxiv rau ob hom kev tawm dag zog saum toj no, muaj ntau txoj kev lom zem thiab nthuav rau peb tshawb nrhiav. Yog tias koj muajlub tshuab treadmillsiv tau yooj yim, hnav qee cov khau khiav tam sim ntawd.
Lub sijhawm tshaj tawm: Lub Ib Hlis-01-2025