Uma kukhulunywa nge-cardio,i-treadmilliyisinqumo esidumile sabathandi bokuqina abaningi.Banikeza indlela elawulwayo nelula yokushisa amakhalori, futhi isici esisodwa esengeza isici esisha ngokuphelele ekusebenzeni kwakho yikhono lokulungisa ukuthambekela.Ukuvivinya umzimba kuhle kakhulu ekuqondiseni amaqembu emisipha ahlukene nokuthuthukisa ukushiswa kwekhalori, kodwa ukuqonda ukuthi ubalwa kanjani iphesenti lokuthambeka ku-treadmill kungase kudideke kancane.Ungakhathazeki, ngoba kulesi sihloko, sizokuqondisa enqubweni yokubala ukuthambekela kwakho kwe-treadmill futhi sikusize uthole okuningi ohlelweni lwakho lokujima.Ake sibheke ngokujulile!
Funda mayelana namaphesenti omthambeko:
Iphesenti le-incline lisho ukukhuphuka noma ukuthambeka kwendawo egijimayo ye-treadmill.Ilinganisa inselele yokuthambeka ehambisana nendawo eyisicaba ye-treadmill.Ukuze ubale iphesenti lokuhlehla, udinga ukunquma ukukhuphuka (okungukuthi ukushintsha kokuphakama) bese ugijima (okungukuthi ibanga elivundlile).
Isinyathelo 1: Linganisa izinzuzo:
Ama-treadmill amaningi anobubanzi obuguquguqukayo bokuthambekela obungu-0% ukuya ku-15%.Ukuze ulinganise ukukhuphuka, setha ukuhlehla kwe-treadmill ezingeni oyifunayo futhi ulinganise ibanga eliqondile ukusuka endaweni ephakeme kakhulu yokuthambeka ukuya phansi kwe-treadmill.Iyunithi yokulinganisa ingamayintshi noma amasentimitha.
Isinyathelo sesi-2: Linganisa ukugijima kwakho:
Ukuze ulinganise ibanga lokugijima, udinga ukuthola ibanga elivundlile elimbozwe umthambeka.Qala endaweni ephakeme kakhulu yomthambeko bese ukala ibanga ukusuka kulelo phuzu ukuya kunyawo olulodwa ngokuvundlile.Futhi, iyunithi yokulinganisa izoba ngamayintshi noma amasentimitha.
Isinyathelo sesi-3: Bala iphesenti lokuthambeka:
Manje njengoba usunezilinganiso zakho zokukhuphuka nokugijima, ukubala iphesenti lakho lokuthambekela kulula.Hlukanisa umthambeka ngokushaya bese uphindaphinda umphumela ngo-100. Lokhu kuzokunikeza ukuthambekela kwephesenti.Isibonelo, uma i-slope ingamayintshi angu-10 futhi umthambeko ungama-intshi angu-20, umthamo wephesenti uzoba (10/20) x 100 = 50%.
Izinzuzo ze-incline exercise:
Manje njengoba usukwazi ukubala ukuthambekela ku-treadmill, ake sihlole izinzuzo zokufaka izivivinyo ze-incline ohlelweni lwakho:
1. Kwenyusa ukushiswa kwekhalori: Ukuhamba noma ukugijima ukhuphuka umqansa kuphoqa imisipha yakho ukuthi isebenze kanzima ngoba ilingisa izimfuno zokukhuphuka igquma noma izitebhisi.Lo mzamo owengeziwe uholela ekushisweni kwekhalori ephezulu, okwenza ukuzivocavoca kwakho kusebenze kakhulu.
2. Ukubandakanyeka Kwemisipha: Ukuqeqeshwa kwe-Increne kuqondise ama-glutes, ama-hamstrings, namathole.Ngokuhlanganisa ukuqeqeshwa kokuthambekela esimisweni sakho se-treadmill, ungaqinisa ngempumelelo futhi uphine la maqembu emisipha.
3. I-Cardiovascular Endurance: Ukuzivocavoca kwe-Incline kungakhuphula ukuqina kokuqeqeshwa kwakho kwenhliziyo, kukusize wakhe ukukhuthazela futhi uthuthukise ukuqina kwakho konke kwenhliziyo nemithambo yegazi.
4. Kuthuthukisa Ukulinganisela Nokuzinza: Ukuhamba noma ukugijima endaweni ethambekele inselele ukulinganisela kwakho nokuzinza, kusebenze imisipha enesibopho sokugcina ukuma okufanele.
Ukwazi ukubala ukuthambeka kwe-treadmill kungathuthukisa kakhulu ukuqonda kwakho kokujima kwakho.Ngokwazi amaphesenti akho okuthambekela, ungakwazi ukulandelela kangcono ukuqhubeka kwakho futhi usethe imigomo ethile yokufaneleka.Ukuvivinya umzimba kunikeza indlela enhle kakhulu yokukhomba amaqembu emisipha ahlukene, ukwandisa ukushiswa kwekhalori, nokuthuthukisa ukuqina kwenhliziyo nemithambo yegazi.Ngakho-ke ngokuzayo lapho ugxumela ku-treadmill, ungakhohlwa ukusizakala nge-incline sici ukuze wenze ukujima kwakho kufinyelele phezulu!
Isikhathi sokuthumela: Jul-07-2023