Ezweni lanamuhla elisheshayo, lapho ukuphila kokunganyakazi nokukhetha ukudla okungenampilo sekuyinto evamile, ukulahlekelwa amafutha esiswini kuye kwaba umgomo ovamile kwabaningi.Nakuba lezo ezifiswa i-six-pack abs zingase zibonakale zingenakufinyeleleka, ukufaka i-treadmill ohlelweni lwakho lokufaneleka kungakhuphula kakhulu amazinga akho omzamo.Kule bhulogi, sizohlola ukuthi ungathola kanjani okuningi ku-treadmill yakho ukuze sikusize ulahlekelwe amafutha esiswini futhi ufeze izifiso zakho zokufaneleka.
1. Jwayelana ne-treadmill yakho:
Ngaphambi kokuthi ungene ngaphakathi nangaphandle kokulahlekelwa ngamafutha esiswini, kufanelekile ukuzijwayeza ngemisebenzi ehlukahlukene kanye nezilungiselelo ze-treadmill.Funda ukuthi ungalungisa kanjani ukuthambekela, isivinini, kanye nobude besikhathi sokujima kwakho ukuze uzihlanganise ngempumelelo nezinga lakho lokufaneleka nemigomo.
2. Qala ngokuzifudumeza:
Kungakhathaliseki izinga lakho lokufaneleka, ukuzifudumeza kubalulekile ukuze wenze umzimba wakho ulungele ukujima nokunciphisa ingozi yokulimala.Qala ukujima kwakho ngokugijima okuyimizuzu emihlanu noma ukugijima ukuze ukhuphule izinga lokushaya kwenhliziyo yakho kancane kancane futhi ufudumale imisipha yakho.
3. Faka i-HIIT (Ukuqeqeshwa Kwesikhawu Sokuqina Okuphezulu):
Ukuqeqeshwa kwesikhashana okuphezulu kwaziwa ngezinzuzo zakho zokushiswa kwekhalori kanye nokulahlekelwa kwamafutha ngokweqile, okukwenza kube isengezo esihle kunoma yikuphi ukujima kwe-treadmill.Shintshanisa phakathi kwezigaba zokuzivocavoca ngamandla kanye nezigaba zokululama.Isibonelo, sprint ngesivinini esigcwele amasekhondi angu-30, kulandele iminithi lokugijima noma ukuhamba ngezinyawo.Phinda lo mjikelezo isikhathi esimisiwe, kancane kancane ukhulise inani lezikhawu njengoba ukuqina kwakho kukhula.
4. Ukuqeqeshwa okuxubile:
Ukuze uvimbele isithukuthezi futhi ugcine umzimba wakho unenselele, shintsha ukusebenzisa kwakho i-treadmill ngokuhlanganisa amasu ahlukene.Ngokungeziwe ku-HIIT, zama i-steady-state cardio, uhambo oluqinile lokukhuphuka umqansi, noma umgijimo okhuphukayo.Linga ngesivinini, ubude besikhathi kanye nokuthambekela ukuze uqiniseke ukuthi uqhubeka nokuzibekela inselele futhi ugweme ukubambeka.
5. Bandakanya umnyombo wakho:
Ngenkathi ushisa ama-calories ku-treadmill, kungani ungasebenzisi imisipha yakho eyinhloko ngesikhathi esifanayo?Ukunciphisa imisipha yesisu ngesinyathelo ngasinye kusiza ukwandisa ukubandakanyeka kwemisipha yesisu.Ukugcina ukuthambekela okuncane ngenkathi ugijima noma uhamba futhi kwandisa ukusebenza kwemisipha yakho eyinhloko, kuyenze isebenze kanzima.
6. Sebenzisa ithuba lokujima okuhleliwe:
Ama-treadmill amaningi eza nokujima okuhlelwe ngaphambilini okudizayinelwe ukuhlinzeka ngezinhlobonhlobo futhi kuqondiswe kumagoli athile okufaneleka.Sebenzisa lokhu kusetha ngaphambilini ukwethula izinselele ezintsha futhi ugcine umzimba wakho uqagela.Kungakhathaliseki ukuthi ukuqeqeshwa kwesikhashana, ukugibela amagquma, noma ukuqeqeshwa kwesikhawu sesivinini, lezi zinhlelo zingasebenza kahle kakhulu ekusizeni ukuthi ulahlekelwe amafutha esisu ongawafuni.
7. Beka phambili ukuvumelana nenqubekela phambili:
Ukungaguquguquki kuyisihluthulelo uma kuziwa ekufinyeleleni noma iyiphi inhloso yokufaneleka, okuhlanganisa ukulahlekelwa amafutha esiswini.Idizayinelwe ukuhlanganisa ukujima kwe-treadmill ohlelweni lwakho lwamasonto onke.Qala kabili noma kathathu ngeviki futhi kancane kancane wandise imvamisa njengoba izinga lakho lokufaneleka lithuthuka.Landela intuthuko yakho ngokuqapha ibanga, isivinini kanye nobude besikhathi.Ziphonsele inselelo ngokwandisa kancane kancane ukushuba noma ubude besikhathi sokujima kwakho ukuze uqhubeke nokubona imiphumela.
Ngokufigqiwe:
Ukusebenzisa i-treadmill njengengxenye yohambo lwakho lokufaneleka kungashintsha umdlalo kumafutha esisu.Ngokwazi imishini yakho, ehlanganisa ukusebenzisa kwe-HIIT, ukwamukela ukuhlukahluka, ukubandakanya umnyombo wakho, nokungaguquguquki, ungaguqula imizamo yakho yokulahlekelwa kwamafutha esiswini futhi uzuze imiphumela yangempela.Khumbula, njenganoma yiluphi uhambo lokufaneleka, kubalulekile ukulalela umzimba wakho futhi uxhumane nochwepheshe bezempilo ngaphambi kokwenza izinguquko ezinkulu esimisweni sakho sokuzivocavoca.Ngakho-ke, bopha izicathulo zakho, gxuma ku-treadmill, bese uqala uhambo lwakho olushisa amafutha!
Isikhathi sokuthumela: Jun-27-2023