E 'ngoe ea lipotso tsa bohlokoahali tsa batho ba itšehlang thajana ke mokhoa oa ho phethahatsa tloaelo ea ho ikoetlisa malapeng: ho feta methati e likete tse 10 le ho boloka lipapali li ikamahanya le maemo - likhothaletso li fanoa ke Elena Kalashnikova, moemeli oa Garmin, CCM ho liatleletiki, blogger.
Mojaro oa treadmill o lokela ho fokotsoa ka 20-30%
Lapeng, maemo a ho ikoetlisa ha a phutholohe ka ho fetisisa, kaha ha ho na oksijene e lekaneng, 'me mechine ea ho tsamaea ka pina e fapane le ho matha seterateng, kahoo mojaro o ajoa ka tsela e fapaneng: ho matha ka molumo o tloaelehileng ho ka baka mesifa e fetang. Ho fokotsa mosebetsi ka 20 - 30% lapeng ho tla o thusa ho tloaela mokhatlo o mocha. Leha ho le joalo, ho na le likhetho tsa ho etsa hore ho matha lapeng ho be monate le ho putsa.
Hlahisa moea hangata ka kamoreng
Ho haella ha oksijene, moea o sa lekanang oa moea o fehlang sesole sa mmele. Hlahisa moea sebakeng seo hora e le 'ngoe pele le hang hang kamora koetliso le makhetlo a' maloa ka letsatsi.
Etsa hore matha a hau a sebelisane
Mahlale a morao-rao a etsa hore ho khonehe ho fapanya ho matha ka karolo e sebetsang ea tšebelisano. Mohlala, sena se ka etsoa ka ho hokahanya sesebelisoa sa Zwift le smartwatch ea Garmin le mochine (Laptop, skrineng sa TV). U matha tseleng kapa pedal, 'me se etsahalang skrineng se tšoana le papali ea k'homphieutha, ke uena feela ea sa sebetseng ka matsoho, empa ka maoto, mme "banna ba banyenyane" ba fetang ke batho ba nnete ba tsoang likarolong tse fapaneng tsa lefats'e bao le bona kajeno ba ithutang le uena ...
Mahala: iOS | ANDROID
Kahoo, boikoetliso ba hau ho simulator bo fetoha mokhoa o khahlisang, o le ka thoko, o ka theha likhokahano tse ncha tsa puisano - tseba limathi, fapanyetsana mapheko a bophelo, mokhoa oa ho ipoloka o itšehla thajana. Ho fapana le ho shebella filimi skrineng, eo hangata e leng tšitiso, ho matha lefatšeng le nang le ts'ebelisano ho u thusa ho lokisa tlhokomelo ea hau le ho lekola ts'ebetso ea hau ea 'mele skrineng.
Sebelisa poto ea maoto
Ena ke sesebelisoa se sebetsang se tla u lumella ho tseba ka nepo lebelo leo u tsamaeang ka lona kapa ho matha ka treadmill, baesekele ea boikoetliso, ho tseba hantle hore na ke sebaka se kae se tsamailoeng le ho bala palo (maqhubu ao maoto a semathi a amang bokaholimo), a o lumellang ho lekola matla a ts'ebetso ea ts'ebetso. Garmin Food pod e kopantsoeng le Zwift eu lumella ho lekola lebelo la hau la ho matha le ho u kopanya le tlholisano le limathi tse tsoang linaheng tse ling. Mohlala, haeba u fihleloa ke Marcello, ho bolela hore, ruri Marcello ea itseng o ekelitse lebelo la hae hajoale, a mathela hae Italy.
Eketsa OFP
Leha re ntse re tsoela pele ho matha, mosebetsi oa rona o fokotsehile haholo hammoho le mesebetsi ea letsatsi le letsatsi: ha ho hlokahale hore re ee ofising kapa libakeng tse ling tsa sechaba. Sebakeng sa mehato e likete tse 10 ka letsatsi, re tsamaea ka likete tse 2-7 kapa likete tse 10, empa eseng ka nepo kamoo re lokelang. Ho hloka boikoetliso ho tlameha ho lefelloa. Kenya GPP, ho ikotlolla le mesebetsi e meng ea pelo nakong ea hau ea phomolo.
Mohlala, hoseng - boikoetliso, thapama - boikoetliso ba metsotso e 20-30, ka phirimana - ho ikoetlisa Zwift. Ho ikoetlisa ka makhetlo a mararo ka letsatsi ho tla u lumella hore u lule u le mafolofolo joaloka nakong ea pele u aroloa 'me u boloke liphetoho tse fumanoeng ke koetliso. Ka thuso ea li-Garmins tse bohlale tse fapaneng, o ka lekola bokhoni ba 'mele ba ho itšehla thajana.
E-ba bonolo ka boikoetliso bo matla
Nakong ea seoa, ha ho khothaletsoe ho ikoetlisa ka matla a maholo, hobane mojaro o eketsehang ke khatello ea 'mele ho isa tekanyong e itseng, mme khatello ea maikutlo e theola mesebetsi ea' mele ea ho itšireletsa. Leka boikoetliso bo itekanetseng le bo bobebe ba boikoetliso. U ka shebella boemo ba hau ba boikoetliso u sebelisa smartwatch ea hau: haeba sekhahla sa pelo ea hau se bonts'itsoe sebakeng sa 5, ho bolela hore hajoale o ikoetlisa haholo. Lebelo la ho otla ha pelo 2 ho smartwatch le bolela hore 'mele o laetsoe ka tekano, boikoetliso bo bonolo.
Lekola pulse ea hau khafetsa
Lekola ho otla ha pelo hoseng, ha u tsoha, le pele le kamora ho ikoetlisa. Nakong ea ho itšehla thajana, hangata re beoa maemong a hypodynamia, eo re lekang ho tsoa ho eona ka ho hlophisa ho ikoetlisa lapeng. Empa koetliso ka foleteng ha e sebetse hantle joalo ka ha e le moeeng o hloekileng, ho na le monyetla oa hore 'mele o lahleheloe ke tse ling tsa lipapali tse ntlafalitsoeng nakong ea thupelo, ka hona ke khothaletsa ho lekola lits'oants'o tsa' mele le ho li rekota. Sena se ka etsoa ka ho sebelisa li-smartwatch tse fapaneng.
Ho lioache tse bohlale tsa Garmin, tlhaiso-leseling eohle, ho kenyeletsoa boroko, likhalori, potoloho ea basali, e ngotsoe mme ea hahuoa ka matla - ka hona ho loketse ho sekaseka lits'oants'o tse fumanoeng libekeng tse 2 - ka khoeli 'me u ka shebella molumo oa' mele oa hau nakong ea boinotšing. Haeba pulse ea hau e fetohile ka mejaro e tšoanang, ka mohlala, e se e phahame, 'mele o ea fokola kapa ka lebaka la ho se sebetse kapa lintho tse ling, ts'ebetso ea mmele e fokotsehile.
