Yangi boshlanuvchilar uchun eng yaxshi treadmill mashqlari: to'liq qo'llanma

Yangi fitnes dasturini boshlash haqida o'ylayapsizmi, lekin qaerdan boshlashni bilmayapsizmi? Treadmill mashqlari, ayniqsa, yangi boshlanuvchilar uchun forma olishning ajoyib usuli. Yugurish yo‘laklaridan foydalanish oson, qulay va kaloriyalarni samarali yoqishga yordam beradi. Biroq, agar siz yugurish yo'lakchasida mashq qilishni boshlagan bo'lsangiz, qaerdan boshlashni bilish juda qiyin bo'lishi mumkin. Shuning uchun biz fitnes sayohatingizni boshlashingizga yordam berish uchun yangi boshlanuvchilar uchun eng yaxshi treadmill mashqlarining to'liq qo'llanmasini jamladik.

Treadmill mashqlarining afzalliklari

Treadmill mashqlari o'zlarining fitnes darajasini yaxshilashga intilayotgan yangi boshlanuvchilar uchun turli xil imtiyozlarni taklif qiladi. Treadmill mashqlarining asosiy afzalliklaridan biri ularning qulayligidir. Ko'chadagi ob-havodan qat'iy nazar, kunning istalgan vaqtida yugurish yo'lakchasiga sakrashingiz mumkin. Bundan tashqari, siz mashg'ulot tezligi, moyilligi va davomiyligi ustidan to'liq nazoratga ega bo'lasiz, bu mashqlar tartibini fitnes maqsadlaringizga moslashtirishni osonlashtiradi.

Yugurish yo'lakchasidagi mashqlar qulay bo'lishidan tashqari, kaloriyalarni yoqish va yurak-qon tomir tizimini yaxshilashning samarali usuli hisoblanadi. Yugurish yo'lakchasidagi tezlikni yoki moyillikni oshirib, siz tanangizni sinab ko'rishingiz va metabolizmingizni kuchaytirishingiz mumkin. Bundan tashqari, yugurish yo'lakchasida yurish yoki yurish yurak va o'pkangizni mustahkamlashga yordam beradi, bu esa umumiy jismoniy tayyorgarlikni yaxshilaydi.

Yurish mashqlari

Yurish mashqlari yangi boshlanuvchilar uchun treadmill mashqlarini engillashtirishning ajoyib usuli hisoblanadi. Yurish ko'pchilik uchun qulay tezlikda bajarilishi mumkin bo'lgan kam ta'sirli faoliyatdir. Boshlash uchun 5-10 daqiqa davomida o'rtacha tezlikda yurish orqali isinish kerak. Keyin tezlikni yana 5-10 daqiqa davomida tez sur'atga oshiring. Mashqingizga intensivlikni qo'shish uchun siz moyillikni ham o'zgartirishingiz mumkin. Sovutish uchun oxirgi 5-10 daqiqa davomida sekinroq qadamda yuring. Yurish mashqlari yurak-qon tomir tizimini yaxshilash va bo'g'inlaringizga ortiqcha yuk bo'lmasdan kaloriyalarni yoqishning ajoyib usuli hisoblanadi.

Intervalli trening

Intervalli mashg'ulotlar yangi boshlanuvchilar uchun yana bir samarali treadmill mashqidir. Ushbu turdagi mashg'ulotlar yuqori intensiv mashqlar va tiklanish davrlarini almashtirishni o'z ichiga oladi. Yugurish yo'lakchasida intervalgacha mashq qilish uchun qulay tezlikda 5 daqiqalik isinishdan boshlang. Keyin tezlikni 1-2 daqiqa davomida qiyin darajaga oshiring, so'ngra sekinroq sur'atda 1-2 daqiqa tiklanish davri. Ushbu tsiklni 20-30 daqiqa davomida takrorlang, so'ngra 5 daqiqali sovutish bilan yakunlang. Intervalli mashg'ulotlar yurak-qon tomir tizimini yaxshilashga, ko'proq kaloriyalarni yoqishga va metabolizmni kuchaytirishga yordam beradi. Bundan tashqari, bu mashg'ulotlarni qiziqarli va qiyin qilishning ajoyib usuli.

Yugurish mashqlari

Agar siz yugurish yo‘lakchasidagi mashg‘ulotlarni keyingi bosqichga olib chiqishga tayyor bo‘lsangiz, yugurish mashqlari ajoyib tanlovdir. Yugurish - bu chidamlilik, kuch va tezlikni rivojlantirishga yordam beradigan yuqori intensiv mashqdir. Boshlash uchun 5-10 daqiqalik yurish yoki engil yugurish bilan isinish kerak. Keyin tezlikni asta-sekin qulay yugurish tezligiga oshiring. Bundan tashqari, siz ochiq havoda yugurish sharoitlarini taqlid qilish uchun moyillikni qo'shishingiz mumkin. 20-30 daqiqa yugurishni maqsad qilib oling, keyin 5-10 daqiqalik yurish bilan salqinlash. Yugurish mashqlari - bu chegaralaringizni oshirish va umumiy fitnes darajangizni yaxshilashning ajoyib usuli.

Tepalik mashg'ulotlari

Yugurish yo'lakchasida tepalikka mashq qilish - bu oyoqlaringizni mustahkamlash va umumiy konditsionerlikni yaxshilashning samarali usuli. Tepalik mashqlari yugurish yoki tepaga yurishni taqlid qilish uchun yugurish yo'lakchasidagi moyillikni oshirishni o'z ichiga oladi. Yassi nishabda 5 daqiqalik isinish bilan boshlang, so'ngra qiyin darajaga etguningizcha har 1-2 daqiqada nishabni asta-sekin oshiring. Nishabni 2-3 daqiqa ushlab turing, so'ngra tiklanish uchun tekis nishabga qayting. Ushbu tsiklni 20-30 daqiqa davomida takrorlang, so'ngra salqinlash bilan yakunlang. Tepalik mashqlari oyoq kuchini oshirishga, chidamlilikni oshirishga va ko'proq kaloriyalarni yoqishga yordam beradi.

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