Njengoba i-treadmill ithandwa kakhulu ezweni lonke kanye nokuthandwa kwama-treadmill asekhaya, abathandi be-treadmill abaningi ngokwengeziwe bathenga ama-treadmill ekhaya ukuze bazivocavoce futhi balondoloze impilo. Lokho okubizwa ngokuthi “umsebenzi wokwenza izinto ezinhle kumele uqale ulole amathuluzi awo”, uma usebenzisa i-treadmill kuphela ukuze ugijime, kungaba yinto echitha imali kakhulu. Namuhla ngizokufundisa izindlela ezimbili zokusebenzisa i-treadmill ngempumelelo ukuze ulungele ukufaneleka, futhi ngithuthukise imisebenzi ye-treadmill ekhaya kuze kube sezingeni eliphezulu. Ake sibheke.
01 Isitayela sokuhamba ezintabeni
Sonke siyazi ukuthi ama-treadmill angalingisa ukukhuphuka izintaba ngokulungisa inani lokuthambeka. "Ukuhamba ezintabeni" njengendlela yokuzivocavoca eyisisekelo yokuqeqeshwa kwe-treadmill, ifaneleka kakhulu kubangani abangakatholi ukuqeqeshwa kobungcweti bokugijima futhi abasebenzisai-treadmillokokuqala ngqa.
Sebenzisa indlela ethile "yokuhamba ezintabeni": Okokuqala thola indawo yenkinobho yokulungisa ukuthambeka ku-treadmill, bese uthola ukuqina kokuqeqeshwa okuhambisana namanani ahlukene okuthambeka. Ekuqaleni, ukuthambeka kungalungiswa kuthambeka eliphakathi lomhlabathi, okulula ukuthi imisipha yethu ingene esimweni sokuzivocavoca. Ngemva kokufudumeza kwasekuqaleni, imizimba yethu ijwayela kancane kancane futhi ingabhekana kalula nokuqina kwamanje kokuzivocavoca ngaphansi kokuthambeka, futhi kancane kancane ilungise inani lokuthambeka kwe-treadmill, ukuze siqeqeshe umsebenzi wethu we-cardiopulmonary kanye namandla emisipha.
Qaphela ukuthi uma senza ukuqeqeshwa "kokuhamba ezintabeni", kufanele silondoloze ukuma okulinganiselwe ngokwemvelo nangaphambili kancane, izingalo zijikijeleka ngokwemvelo ngesikhathi sokunyakaza, idolo akudingeki livalwe, sinake ukuhleleka konyawo lapho lifika, futhi sisebenzise ngokugcwele amandla okusekela e-arch ukuvimbela idolo ukuthi lingathinteki kakhulu futhi lonakale. Ngaphezu kwalokho, isifuba akufanele siphakanyiswe ngokweqile, futhi umlenze kufanele ugcinwe usezingeni eliphezulu emuva ukuze ugweme ukulimala komhlane ongezansi. Ukusetshenziswa kwasekuqaleni kwei-treadmillukuqeqesha bangani, ningabi nomuzwa wokuthi "ukukhuphuka kancane" kulula kakhulu, inqobo nje uma wonke umuntu engathola ngemva kokuhlangenwe nakho, ubunzima abuncane. Eqinisweni, ukuqeqesha i-treadmill kunesici, ukwanda ngakunye kwezinga lobunzima, ukubamba iqhaza kwethu kwe-fibre yemisipha yemilenze kuzothuthukiswa kakhulu, futhi kuzodinga izinhlelo eziningi ze-aerobic kanye ne-anaerobic ukuze zihlanganyele. Lesi futhi esinye sezizathu ezenza i-treadmill ikwazi ukuqeqesha ngokugcwele i-aerobic futhi ilolonge imisipha yezinqe nemilenze.
Uma eyokuqala kuyimodi yokuqeqesha ezingeni lokuqala, "isivinini esigcwele sesikhathi esinzima kakhulu" iyimodi yokuqeqesha i-treadmill emfushane, enamandla kakhulu. "Ukugijima okusheshayo kwesikhashana esinzima kakhulu" kunaka kakhulu isikhathi sokuqeqeshwa, futhi imodi yokuqeqesha okusheshayo yesikhathi esifushane ingasheshisa ukwanda kwenani le-β-endorphin ku-plasma yethu, okungasenza sikhiqize isimo sengqondo esijabulisayo. "Ukugijima okusheshayo okusheshayo okungapheli" kuyindlela ethandwayo yokufaneleka kulezi zinsuku, ngokuvamile imizuzwana engama-20 kuya kwengama-60 yokugijima okusheshayo okugcwele imizuzwana engama-20 kuya kwengama-60 yokuphumula umjikelezo onjalo, ongasivumela ukuthi sifinyelele umphumela we-Qi kanye nokujikeleza kwegazi futhi sithuthukise ukufaneleka komzimba. Kungani umphumela wokuqeqesha "ukugijima okusheshayo kwesikhashana esinzima kakhulu" ungcono? Lokhu kungenxa yokuthi ukugijima ngesivinini esigcwele kudinga amandla aphezulu emisipha kanye nokuxhumana kwamalunga kuwo wonke umzimba wethu. Ngesikhathi esifanayo, sidinga ukuba nomsebenzi omuhle wenhliziyo namaphaphu futhi silondoloze ibhalansi yemisipha yomzimba. Nakuba ukuzivocavoca "kokugijima ngesivinini esiphezulu okunamandla" kungcono futhi kushesha, kusho nokuthi kusengozini enkulu yokulimala, ngakho-ke uma ufuna ukwenza imodi yokuqeqesha "kokugijima ngesivinini esiphezulu okunamandla okunamandla", qiniseka ukuthi wenza amaqembu amaningana okuqeqesha okufudumeza umzimba kuqala, ukuze wonke umzimba imisipha yamalunga ifudumale ibe sesimweni sokunyakaza, okunganciphisa kakhulu ukulimala kwezemidlalo. Ngaphezu kwezindlela ezimbili zokuzivocavoca ezingenhla, kunezindlela eziningi zokufaneleka ezijabulisayo nezithakazelisayo esingazihlola. Uma unei-treadmillkulula, gqoka izicathulo zokugijima ngokushesha.
Isikhathi sokuthunyelwe: Jan-01-2025