Lub rooj zaum taug kev treadmill yog ib qho khoom siv zoo heev rau kev ua haujlwm tsis zoo, tshwj xeeb tshaj yog rau cov neeg uas tab tom nrhiav kev txhim kho lawv cov hlab plawv, poob phaus, lossis rov kho dua los ntawm kev raug mob. Nov yog qee qhov kev tawm dag zog uas koj tuaj yeem ua ntawm lub rooj zaum taug kev treadmill:
Taug kev:
Pib nrog kev taug kev nrawm kom sov koj lub cev. Maj mam nce qhov nrawm kom phim koj qib qoj ib ce.
Interval Training:
Hloov ntawm lub sijhawm siv zog siab thiab lub sijhawm rov qab siv zog tsawg. Piv txwv li, taug kev lossis khiav ntawm kev kub ceev rau 1 feeb, tom qab ntawd txo qhov ceev kom rov zoo li 2 feeb, thiab rov ua lub voj voog no.
Kev cob qhia Inclination:
Siv lub incline feature simulate taug kev lossis khiav nce toj. Qhov no tsom rau cov leeg nqaij sib txawv thiab ua rau kom muaj zog ntawm koj qhov kev tawm dag zog.
Step-ups:
Muab lub treadmill tso rau ntawm me ntsis incline thiab nce mus rau nws dua nrog ib ko taw tom qab lwm yam, zoo li koj nce ntaiv.
Arm Swings:
Thaum taug kev los yog jogging, koom nrog caj npab viav vias los koom nrog koj lub cev sab sauv thiab ua kom tag nrho calorie hlawv.
Rov qab taug kev:
Tig ib ncig thiab taug kev rov qab ntawm lub treadmill. Qhov no tuaj yeem pab ntxiv dag zog rau koj cov leeg nqaij thiab txhim kho kev sib npaug.
Plyometric Cov kauj ruam:
Kauj ruam mus rau lub treadmill thiab tom qab ntawd rov qab tawm sai sai, tsaws ntawm cov pob ntawm koj txhais taw. Qhov kev tawm dag zog no tuaj yeem pab txhim kho kev tawg thiab lub zog.
Sab Shuffles:
Kho qhov nrawm mus rau kev taug kev qeeb thiab txav mus rau sab raws qhov ntev ntawm lub treadmill. Qhov kev tawm dag zog no tuaj yeem pab txhim kho kev txav mus los ntawm ib sab thiab sib npaug.
Taug kev Lunges:
Teem lub treadmill mus rau qeeb qeeb thiab ua lunges thaum nws txav mus. Tuav lub tes tuav yog tias xav tau.
Static Stretching:
Siv lub treadmill ua lub platform nyob ruaj ruaj los ua qhov ncab rau koj cov menyuam mos, hamstrings, quadriceps, thiab hip flexors tom qab koj ua haujlwm.
Cov hauj lwm tuav:
Sawv ntawm lub treadmill thiab tuav ntau txoj haujlwm xws li squats, lunges, lossis calf nce thaum nws raug tua kom koom nrog ntau pawg leeg.
Balance Exercises:
Sim sawv ntawm ib txhais ceg thaum lub treadmill txav ntawm qhov qeeb qeeb los txhim kho kev sib npaug thiab ruaj khov.
Nco ntsoov ib txwm saib xyuas kev nyab xeeb thaum ua cov kev tawm dag zog no ntawm ataug kev pad treadmill. Pib qeeb, tshwj xeeb tshaj yog tias koj tshiab rau lub tshuab lossis sim ib qho kev tawm dag zog tshiab, thiab maj mam nce qhov kev siv zog thaum koj qhov kev nplij siab thiab kev qoj ib ce txhim kho. Nws tseem yog ib lub tswv yim zoo los sab laj nrog tus kws kho lub cev lossis tus kws kho lub cev kom paub tseeb tias koj ua tau zoo thiab tsis txhob raug mob.
Post lub sij hawm: Nov-29-2024