Ezweni lanamuhla elisheshayo, lapho izindlela zokuphila zokungahlali phansi kanye nokudla okungenampilo sekuyinto evamile, ukunciphisa amafutha esiswini sekuyinto evamile kwabaningi. Ngenkathi lawo ma-abs ayisithupha afiswayo angase abonakale engafinyeleleki, ukufaka i-treadmill ohlelweni lwakho lokuzivocavoca kungandisa kakhulu amazinga akho omzamo. Kule bhulogi, sizohlola ukuthi ungazuza kanjani ngokugcwele ku-treadmill yakho ukuze sikusize ulahlekelwe amafutha esiswini ngempumelelo futhi ufeze izifiso zakho zokufaneleka.
1. Jwayelana ne-treadmill yakho:
Ngaphambi kokuzama ukuqeda ukucindezeleka nokulahlekelwa amafutha esiswini, kubalulekile ukuzijwayeza imisebenzi ehlukahlukene kanye nezilungiselelo ze-treadmill. Funda ukuthi ungalungisa kanjani ukuthambekela, isivinini, kanye nobude bokuzivocavoca kwakho ukuze kuhambisane kahle nezinga lakho lokufaneleka kanye nemigomo.
2. Qala ngokuzifudumeza:
Kungakhathaliseki ukuthi izinga lakho lokufaneleka komzimba linjani, ukuzifudumeza kubalulekile ekulungiseleleni umzimba wakho ukuzivoxavoxa nokunciphisa ingozi yokulimala. Qala ukuzivoxavoxa kwakho kokugijima ngokuhamba ngokushesha imizuzu emihlanu noma ukugijima ukuze uphakamise kancane kancane izinga lokushaya kwenhliziyo yakho futhi ufudumale imisipha yakho.
3. Faka i-HIIT (Ukuqeqeshwa Kwesikhawu Esiphezulu):
Ukuqeqeshwa kwezikhawu ezinamandla kakhulu kwaziwa ngezinzuzo zako zokushisa amakhalori kanye nokunciphisa amafutha ngokweqile, okwenza kube yinto enhle kakhulu kunoma yikuphi ukuzivocavoca kwe-treadmill. Shintsha phakathi kwezigaba zokuzivocavoca ezinamandla kanye nezigaba zokululama. Isibonelo, gijima ngesivinini esigcwele imizuzwana engama-30, kulandelwe umzuzu wokugijima noma ukuhamba kancane. Phinda lo mjikelezo isikhathi esithile, kancane kancane wandise inani lezikhawu njengoba ukufaneleka komzimba wakho kuthuthuka.
4. Ukuqeqeshwa okuxubile:
Ukuze ugweme isithukuthezi futhi ugcine umzimba wakho unzima, shintsha ukujima kwakho kwe-treadmill ngokufaka amasu ahlukene. Ngaphezu kwe-HIIT, zama i-cardio eqinile, ukuhamba ngezinyawo okukhuphukayo, noma ukugijima ngokukhuphukayo. Zama ngesivinini, ubude kanye nokuthambekela ukuqinisekisa ukuthi uyaqhubeka nokuziphonsela inselelo futhi ugweme ukubhajwa.
5. Bandakanya ingqikithi yakho:
Ngesikhathi ushisa amakhalori ku-treadmill, kungani ungasebenzisi imisipha yakho eyinhloko ngesikhathi esifanayo? Ukunciphisa imisipha yesisu ngesinyathelo ngasinye kusiza ukwandisa ukuzibandakanya kwemisipha yesisu. Ukugcina ukuthambekela okuncane ngenkathi ugijima noma uhamba kwandisa nokusebenza kwemisipha yakho eyinhloko, okwenza isebenze kanzima.
6. Sebenzisa ithuba lokuzivocavoca okuhleliwe:
Ama-treadmill amaningi eza nokuzivocavoca okuhleliwe kusengaphambili okwenzelwe ukuhlinzeka ngemigomo yokufaneleka ehlukahlukene futhi ehloselwe ukufaneleka. Sebenzisa lawa ma-preset ukuze wethule izinselele ezintsha futhi ugcine umzimba wakho uqagela. Kungakhathaliseki ukuthi ukuqeqeshwa ngezikhathi ezithile, ukukhuphuka izintaba, noma ukuqeqeshwa ngezikhathi ezithile ngesivinini, lezi zinhlelo zingaba usizo kakhulu ekusizeni ulahlekelwe amafutha esiswini angafuneki.
7. Beka phambili ukuhambisana kanye nenqubekela phambili:
Ukungaguquguquki kubalulekile uma kuziwa ekufezeni noma yimuphi umgomo wokufaneleka komzimba, okuhlanganisa nokulahlekelwa amafutha esiswini. Kwenzelwe ukufaka ukuzivocavoca kwe-treadmill ohlelweni lwakho lwamasonto onke. Qala kabili kuya kathathu ngesonto bese ukhulisa kancane kancane imvamisa njengoba izinga lakho lokufaneleka komzimba lithuthuka. Landelela intuthuko yakho ngokuqapha ibanga, isivinini kanye nobude besikhathi ngokuhamba kwesikhathi. Ziphonsele inselelo ngokwandisa kancane kancane ubukhali noma ubude bokuzivocavoca kwakho ukuze uqhubeke nokubona imiphumela.
Ngokufigqiwe:
Ukusebenzisa i-treadmill njengengxenye yohambo lwakho lokufaneleka komzimba kungaba yinto eshintsha kakhulu amafutha esiswini. Ngokwazi imishini yakho, ukufaka ukujima kwe-HIIT, ukwamukela ukuhlukahluka, ukubandakanya ingaphakathi lakho, kanye nokungaguquguquki, ungaguqula imizamo yakho yokulahlekelwa amafutha esiswini futhi uthole imiphumela yangempela. Khumbula, njenganoma yiluphi uhambo lokufaneleka komzimba, kubalulekile ukulalela umzimba wakho futhi uthintane nochwepheshe wezempilo ngaphambi kokwenza izinguquko ezinkulu ohlelweni lwakho lokuzivocavoca. Ngakho-ke, bopha izicathulo zakho, gibela i-treadmill, bese uqala uhambo lwakho lokushisa amafutha!
Isikhathi sokuthunyelwe: Juni-27-2023