Treadmill running muaj ntau ntau cov kev pab , ib tus ntawm lawv yog tias koj tuaj yeem hlawv ntau ntau calories. Sim ua ib qho ntawm cov kev ua si lom zem no kom ua rau kom koj lub ntsev kub hnyiab thiab koj txoj kev txhawj xeeb.
1 - Kev Ua Haujlwm Hauv Huv
Ua kom cov cua ntawm cov kab treadmill nce lub ntsuas kub. Sim ua qhov kev xyaum ua haujlwm no kom crank txog calorie ntau ntau:
- Npau li nrog 5-feeb yooj yim jog lossis taug kev.
- Ntxiv incline mus rau 3%, khiav rau 1 feeb.
- Tsav luv nqi rau 1%, khiav rau 2 feeb.
- Nce ntaus nqi rau 4%, khiav rau 1 feeb.
- Tsav luv nqi rau 1%, khiav rau 2 feeb.
- Nce ntaus nqi rau 5%, khiav rau 1 feeb.
- Tsav luv nqi rau 1%, khiav rau 2 feeb.
- Nce ntaus nqi rau 6%, khiav (los yog taug kev) rau 1 feeb.
- Tsav luv nqi rau 1%, khiav rau 2 feeb.
- Rov nce toj qauv 2 ntau zaus.
- Txo nrog lub 5-feeb yooj yim jog lossis taug kev.
- Thaum qhov no tau yooj yim heev, koj tuaj yeem ua rau koj lub sijhawm sib dhos.
2 - Tawm Tsoom Huv Luv Treadmill Workout
Lub sij hawm yoov thaum lub caij no yog vim koj hloov pauv los yog khij heev. Koj tuaj yeem tau txais ntau lub plawv thiab mob loj kub nyhiab.
- Npau li nrog 5-feeb yooj yim jog lossis taug kev.
- Ntxiv incline mus rau 1%, khiav ceev pace rau 30 seconds.
- Khiav ntawm ib qho yooj yim pace rau 30 feeb.
- Khiav ntawm kev ceev nrawm rau 1 feeb.
- Khiav ntawm ib qho yooj yim pace rau 1 feeb.
- Khiav ntawm kev ceev nrawm rau 90 feeb.
- Khiav ntawm ib qho yooj yim pace rau 90 feeb.
- Txo cov nqe txo kom tsawg dua .5%, khiav ceev 2 feeb.
- Khiav ntawm yooj yim pace rau 2 feeb
- Rov ua cov txheej txheem ceev / yooj yim sib xws (txij thaum pib) 2 ntau zaus.
- Txo nrog lub 5-feeb yooj yim jog lossis taug kev.
3 - High Intensity Interval Workout
Cov kev sib koom siab yog qhov kev lom zem uas yuav tsum tau hlawv ntau ntau calorie ntau lub sijhawm. Qhov kev ua haujlwm 30-feeb no yuav muaj kev tawm hws thiab calorie-blasting tsis muaj sij hawm. Ntawm no yog yuav ua li cas:
- Pib nrog 10-feeb cua kub-jog @ 1% incline
- Sprint 30 feeb / rov qab ntawm yooj yim pace 30 feeb
- Rov 30/30 intervals rau 4 feeb ntxiv.
- Nce ntaus nqi rau 2%
- Sprint 30 feeb / rov qab ntawm yooj yim pace 30 feeb
- Rov 30/30 intervals rau 4 feeb ntxiv.
- Ntxiv incline rau 3%
- Sprint 30 feeb / rov qab ntawm yooj yim pace 30 feeb
- Rov 30/30 intervals rau 4 feeb ntxiv.
- Txaus nrog ib feeb 5 feeb yooj yim.
4 - Khiav / Mus Kev Caij Nkoj Ua Haujlwm
Cov kev ua haujlwm no yog qhov zoo rau cov neeg khiav dej num pib los yog cov neeg uas rov raug mob los ntawm kev raug mob thiab pib maj mam rov qab mus khiav.
- Pib nrog 10-feeb kev taug kev tuaj yeem los yog yooj yim jog @ 1% incline
- Taug kev ntawm 4.0 MPH rau 1 feeb
- Khiav ntawm 5.0 MPH rau 1 feeb
- Taug kev ntawm 4.0 MPH rau 2 feeb
- Khiav ntawm 5.0 MPH rau 2 feeb
- Taug kev ntawm 4.0 MPH rau 3 feeb
- Khiav ntawm 5.0 MPH rau 3 feeb
- Taug kev ntawm 4.0 MPH rau 4 feeb
- Khiav ntawm 5.0 MPH rau 4 feeb
- Taug kev ntawm 4.0 MPH rau 5 feeb
- Khiav ntawm 5.0 MPH rau 5 feeb
- Txaus nrog ib feeb 5 feeb yooj yim.
5 - Tsuag Treadmill Workout
Sprints yog ib txoj hauv kev ua haujlwm siab heev, yog li koj yuav hlawv cov calorie ntau ntau thiab ua kom koj lub cev muaj zog.
- Pib nrog 10-feeb kub npab sov.
- Ua kom koj lub zog nce li 3 mph. Sprint rau 30 feeb.
- Khiav ntawm ib qho yooj yim pace rau peb feeb.
- Rov ua dua lub caij luv luv / lub caij luv luv 8 npaug dhau los, ua rau txhua tus khiav .3 rau .5 mph sai dua koj lub qub khiav.
- Txaus nrog ib feeb 5 feeb yooj yim.