Ngegagasi lesizwe lokufaneleka kanye nokuduma kwama-treadmill asekhaya, abathanda ukuqina bayanda bathenga ama-treadmill ekhaya ukuze bazivocavoce futhi balondoloze impilo. Lokhu okubizwa ngokuthi “umsebenzi wokwenza izinto ezinhle kumele uqale ucije amathuluzi awo”, uma usebenzisa i-treadmill ukugijima, kungamosha kakhulu. Namuhla ngizokufundisa izindlela ezimbili zokusebenzisa kahle i-treadmill ukuze ube nempilo enhle, futhi uthuthukise imisebenzi ye-treadmill ekhaya iye phezulu. Ake sibheke.
01 Isitayela sokuhamba entabeni
Sonke siyazi ukuthi ama-treadmill angalingisa ukuqwala izintaba ngokulungisa inani lemithambeka. "Ukuhamba entabeni" njengendlela yokuzivocavoca eyisisekelo yokuqeqeshwa kwe-treadmill, ifaneleka kakhulu kubangani abangakatholi ukuqeqeshwa kokugijima okuqeqeshiwe futhi basebenzisei-treadmillokokuqala.
Sebenzisa indlela ethile "yokuhamba entabeni" : Okokuqala thola indawo yenkinobho yokulungisa umthambeka kumshini wokunyathelisa, bese uthola ukuqina kokuqeqeshwa okuhambisana namanani ahlukene omthambeko. Ekuqaleni, i-slope ingalungiswa emthambekeni ophakathi nendawo, okulungele ukuthi imisipha yethu ingene esimweni sokuzivocavoca. Ngemuva kokufudumala kwangaphambi kwesikhathi, imizimba yethu ijwayela kancane kancane futhi ingakwazi ukubhekana kalula nokuqina kwamanje kokuzivocavoca ngaphansi komthambeko, futhi kancane kancane ilungise inani lemithambeka le-treadmill, ukuze siqhubeke siqeqeshe umsebenzi wethu we-cardiopulmonary namandla emisipha.
Qaphela ukuthi lapho senza ukuqeqeshwa "kokuhamba entabeni", kufanele sigcine ukuma okulinganiselwe ngokwemvelo futhi kancane phambili, izingalo zinyakaza ngokwemvelo ngesikhathi sokunyakaza, idolo elihlangene akudingeki livalelwe, qaphela ukuhleleka konyawo lapho ukuhlalisa, futhi usebenzise ngokugcwele amandla okuguqa we-arch ukuvimbela idolo ukuthi lingaphazamiseki kakhulu futhi lilimale. Ngaphezu kwalokho, isifuba akufanele siphakanyiswe ngokweqile, futhi umlenze kufanele ugcinwe endaweni ephakeme kakhulu emuva ukuze ugweme ukulimala okuphansi emuva. Ukusetshenziswa kwangaphambi kwesikhathi kwei-treadmillukuqeqesha abangani, ungazizwa ukuthi "ukukhuphuka kancane" kulula kakhulu, inqobo nje uma wonke umuntu engathola ngemva kokuhlangenwe nakho, ubunzima abuncane. Eqinisweni, ukuqeqeshwa kwe-treadmill kunesici, ukwanda ngakunye kwezinga lobunzima, ukubamba iqhaza kwethu kwe-fiber yemisipha yomlenze kuzothuthukiswa kakhulu, futhi kuzodinga izinhlelo eziningi ze-aerobic ne-anaerobic ukuze zibambe iqhaza. Lesi futhi esinye sezizathu zokuthi kungani i-treadmill ingakwazi ukuqeqesha ngokugcwele i-aerobic futhi imise imisipha yezinqulu nemilenze.
Uma okokuqala kuyimodi yokuqeqeshwa yezinga lokungena, "isivinini esigcwele sesikhawu sokuqina" imodi yokuqeqesha ye-treadmill emfushane, enamandla kakhulu. I-"high-intensity interval full speed run" inaka kakhulu ukufaneleka kwesikhathi sokuqeqeshwa, futhi imodi yokuqeqesha yesikhathi esifushane ingasheshisa ukwanda kwevelu ye-β-endorphin ku-plasma yethu, engasenza sikhiqize ingqondo ejabulisayo. isimo. "High-intensity intermittent full speed running" kuyindlela edumile yokuqina kulezi zinsuku, ngokuvamile imizuzwana engama-20 kuye kwengama-60 yejubane eligcwele eligijima imizuzwana engama-20 kuye kwengama-60 yokuphumula umjikelezo onjalo, ongasivumela ukuthi sifinyelele umphumela we-Qi nokujikeleza kwegazi kanye ukuthuthukisa ukuqina komzimba. Kungani umthelela wokuqeqeshwa “wesikhawu sokuqina okuphezulu kokugijima kwesivinini esigcwele” ungcono? Lokhu kungenxa yokuthi ukugijima ngesivinini esigcwele kudinga amandla aphezulu emisipha kanye nokuxhumana kwamalunga kuwo wonke umzimba wethu. Ngesikhathi esifanayo, kudingeka sibe nokusebenza okuhle kwenhliziyo namaphaphu futhi sigcine ibhalansi yemisipha ewumgogodla womzimba. Nakuba ukuzivocavoca kwe-“high-intensity intermittent full speed run” kungcono futhi kuyashesha, kuphinde kusho ukuthi kusengozini yokulimala, ngakho-ke uma ufuna ukwenza imodi yokuqeqesha “yokugijima okugcwele kwejubane eliphakathi nendawo”, qiniseka. ukwenza amaqembu amaningana okuqeqeshwa kokufudumala kuqala, ukuze umzimba wonke imisipha ehlangene ifakwe esimweni sokunyakaza, okunganciphisa kakhulu ukulimala kwezemidlalo. Ngokungeziwe kulezi zindlela zokuzivocavoca ezimbili ezingenhla, kunezindlela eziningi zokuzilolonga ezijabulisayo nezithokozisayo okufanele sizihlole. Uma unei-treadmillkahle, gqoka izicathulo zokugijima ngaso leso sikhathi.
Isikhathi sokuthumela: Jan-01-2025