صفحه اصلی
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تردمیل از پرکاربردترین و رایجترین دستگاههای بدنسازی است که میتوان در خانه و باشگاههای ورزشی از آن استفاده کرد. استفاده صحیح از تردمیل آسان است و نتیجه خوبی دارد و اگر هدف شما کاهش وزن باشد، این دستگاه کمک زیادی در کمکردن وزن شما خواهد کرد. استفاده صحیح از تردمیل بدن شما را وادار به حرکت میکند و در سوزاندن چربی و کالری بسیار مناسب است.
در ادامه این مطلب از بلاگ شبکه تخفیف راکبی با مزایای استفاده از تردمیل و شیوه صحیح استفاده از آن خواهیم پرداخت.
فواید استفاده از تردمیل چیست؟
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استفاده آسان
امروزه تجهیزات ورزشی زیادی وجود دارد، تردمیل هم از دسته لوازم ورزشی و تناسب اندام شناخته میشود که استفاده از آن بسیار آسان است. اگر وقت زیادی برای ورزش کردن ندارید، یکی از بهترین و آسانترین روشها برای ورزش استفاده از تردمیل است.
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مشاهده پیشرفت
تردمیل این قابلیت را به شما میدهد که پیشرفتهای روزانه خود را مشاهده کنید. یک صفحهی مانیتور دیجیتالی در تردمیل وجود دارد که مهمترین فاکتورها نظیر مسافت طی شده، کالری سوزانده شده، ضربان قلب و مدت زمان دقیق تمرین را بهخوبی نشان دهدو
از روشهای استفاده صحیح از تردمیل، پیگیری ورزش بهعنوان یک اصل مهم است، به خصوص اگر هدف کاهش وزن باشد.
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افزودن برنامه تمرینی
قابلیت دیگر تردمیل داشتن برنامه دقیق و منظم است. ورزشکار میتواند با استفاده از صفحه نمایش تردمیل، برای خود برنامه ورزشی روزانه مناسبی آماده کند. این برنامه شامل افزایش یا کاهش سرعت یا میزان شیب تردمیل است. تا زمانی که روی تردمیل هستید مطمئن باشید که یک برنامه ورزشی خوب و پیوسته دارید.
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کم کردن وزن
از کاربردهای استفاده موثر از تردمیل کاهش وزن است. تنها با دویدن به مدت 20 دقیقه میزان 229 کالری سوزانده میشود.
با یک رژیم مناسب و استفاده صحیح از تردمیل هرروز به مدت 20 دقیقه بدوید و روی تردمیل به وزن دلخواه خود دست یابید. شما میتوانید با استفاده از روش یا فن شیب، کالری بیشتری بسوزانید و با دویدن مداوم و یک استاندارد خاص وزن خود را پایین بیاورید.
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سلامتی قلب و کنترل فشار خون
استفاده صحیح از تردمیل این امکان را میهد که شما سرعت ضربان قلب خود را افزایش دهید و کارکرد قلب خود را بهبود بخشید. علاوه بر این باعث تنظیم و کنترب فشار خون میشود، زیرا فعالیتهایی مانند دویدن جریان خون در رگها را افزایش و استرس را هم کاهش میدهد.
نحوه استفاده صحیح از تردمیل
حالا که با مزایای متعدد این وسیله آشنا شدید، بهتر است به نحوه استفاده درست از تردمیل بپردازیم:
- قبل از استفاده از این وسیلهی ورزشی بهتر است به مدت 10 دقیقه بدن خود را گرم کنید، تا عضلات منقبض و دچار گرفتگی جدی نشود.
- توجه داشته باشید نباید بدون کفش از تردمیل استفاده کنید. حتما از کفشهای مخصوص دویدن یا پیادهروی روی آن استفاده کنید زیرا خطر آسیبدیدگی در صورت عدم استفاده وجود خواهد داشت.
- به دکمه توقف اضطراری دستگاه توجه داشته باشید. باید از جایگاه و کاربرد این دکمه با خبر باشید. این دکمه اغلب قرمز رنگ است و در وسط کنسول دستگاه قرار دارد.
- در زمان شروع و پایان حرکات بهتر است آهسته حرکت کنید. تمرکز شما باید بر مانیتور باشد و همچنین به پاهایتان نگاه نکنید تا تعادلت خود را از دست ندهید.
- به این نکته توجه داشته باشید که فرود پا حتما از قسمت وسط صورت بگیرد، نه از قسمت پنجه یا پاشنه، همچنین گامهای بلند برندارید زیرا انرژی زیادی از شما خواهد گرفت.
- وقتی به پیادهروی روی دستگاه عادت کردید، بهتر است دویدن را آغاز کنید. دویدن را ابتدا بهصورت آهسته انجام دهید و سپس به آن سرعت بدهید زیرا موثرترین روش دویدن برداشتن 3 قدم در هر ثانیه است.
- از تکنیک شیب استفاده کنید، برای بالا بردن شدت تمرین از شیب بهره ببرید. بدون اینکه سرعت را بالا ببرید، شیب دستگاه را افزایش دهید.
- برای اینکه فشار مضاعف از روی کمر، زانو و پاهای شما کم شود؛ حتما بعد از چند دقیقه شیب را کاهش دهید.
- به شکل ناگهانی از دستگاه پایین نپرید.
- قبل از تمرین آب کافی بنوشید.
کلام آخر
همانطور که در این مطلب از مزایا و فواید استفاده از دستگاه تردمیل صحبت کردیم، لازم است بدانید استفاده از این وسیله نیازمند آگاهی از شیوه درست استفاده است. استفاده صحیح از تردمیل به شما در پیشبرد هرچه بهتر اهداف سلامتی کمک خواهد کرد.
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