Uma kukhulunywa nge-cardio,i-treadmillkuyisinqumo esidumile kubantu abaningi abathanda ukuqina komzimba. Banikeza indlela elawulwayo nelula yokushisa amakhalori, futhi isici esisodwa esengeza isici esisha ngokuphelele ekuzivocavoceni kwakho yikhono lokulungisa ukuthambekela. Ukuzivocavoca okuthambekele kuhle kakhulu ekuqondiseni amaqembu emisipha ahlukene nokukhulisa ukusha kwamakhalori, kodwa ukuqonda ukuthi ungabala kanjani iphesenti lokuthambekela ku-treadmill kungaba yinto edidayo. Ungakhathazeki, ngoba kulesi sihloko, sizokuqondisa ngenqubo yokubala ukuthambekela kwakho ku-treadmill futhi sikusize uthole okuningi esimisweni sakho sokuzivocavoca. Ake sibheke ngokujulile!
Funda ngamaphesenti okuthambeka:
Iphesenti lokuthambekela libhekisela ekukhuphukeni noma ekuthambekeni kwendawo yokugijima ye-treadmill. Lilinganisa inselele yokuthambekela ehlotshaniswa nendawo eyisicaba ye-treadmill. Ukuze ubale iphesenti lokuthambekela, udinga ukunquma ukunyuka (okungukuthi ushintsho ekuphakameni) bese ugijima (okungukuthi ibanga elivundlile).
Isinyathelo 1: Linganisa izinzuzo:
Ama-treadmill amaningi anebanga lokuthambekela elilungisekayo elisukela ku-0% kuya ku-15%. Ukuze ulinganise ukunyuka, setha ukuthambekela kwe-treadmill ezingeni olifunayo bese ulinganisa ibanga eliqondile ukusuka endaweni ephakeme kakhulu yokuthambekela phansi kwe-treadmill. Iyunithi yokulinganisa ingamasentimitha noma amasentimitha.
Isinyathelo 2: Linganisa ukugijima kwakho:
Ukuze ulinganise ibanga lokugijima, udinga ukuthola ibanga eliqondile elimbozwe yithambeka. Qala endaweni ephezulu kakhulu yethambeka bese ulinganisa ibanga ukusuka kulelo phuzu kuya kunyawo olulodwa ngokuvundlile. Futhi, iyunithi yokulinganisa izoba ngamasentimitha noma amasentimitha.
Isinyathelo 3: Bala iphesenti lokwehla:
Manje njengoba usunezilinganiso zakho zokwenyuka nokugijima, ukubala iphesenti lakho lokuthambekela kulula. Hlukanisa umthambeka nge-stroke bese uphinda umphumela ngo-100. Lokhu kuzokunikeza umthambeka wephesenti. Isibonelo, uma umthambeka ungamasentimitha ayi-10 kanti umthambeka ungamasentimitha angama-20, umthambeka wephesenti uzoba (10/20) x 100 = 50%.
Izinzuzo zokuzivocavoca umzimba ngendlela ehlelekile:
Manje njengoba usuyazi ukuthi ungabala kanjani ukuthambekela ku-treadmill, ake sihlole izinzuzo zokufaka izivivinyo zokuthambekela ohlelweni lwakho:
1. Kwandisa ukushiswa kwama-calories: Ukuhamba noma ukugijima ukhuphuka intaba kuphoqa imisipha yakho ukuthi isebenze kanzima ngoba kulingisa izidingo zokukhuphuka intaba noma izitebhisi. Lo mzamo owandisiwe uholela ekushisweni kwama-calories amaningi, okwenza ukujima kwakho kuphumelele kakhudlwana.
2. Ukuzibandakanya Kwemisipha: Ukuqeqeshwa kokuqina kuhlose amalunga omzimba, imisipha yemisipha, kanye namathole. Ngokufaka ukuqeqeshwa kokuqina ohlelweni lwakho lokugijima, ungaqinisa futhi uqinise la maqembu emisipha ngempumelelo.
3. Ukukhuthazela Kwenhliziyo Nemithambo: Ukuzivocavoca okugobile kungandisa ukuqina kokuqeqeshwa kwakho kwenhliziyo nemithambo, kukusize wakhe ukukhuthazela futhi uthuthukise ukufaneleka komzimba wakho wenhliziyo nemithambo.
4. Kuthuthukisa Ukulinganisela Nokuzinza: Ukuhamba noma ukugijima endaweni ethambekele kubekela inselele ukulinganisela nokuqina kwakho, kuvuselele imisipha ephethe ukugcina ukuma okufanele.
Ukwazi ukuthi ungabala kanjani ukuthambekela kwe-treadmill kungathuthukisa kakhulu ukuqonda kwakho ngokuzivocavoca kwakho. Ngokwazi iphesenti lakho lokuthambekela, ungalandelela kangcono intuthuko yakho futhi uzibekele imigomo ethile yokufaneleka. Ukuzilolonga kwe-incline kunikeza indlela enhle kakhulu yokuqondisa amaqembu emisipha ahlukene, ukwandisa ukusha kwamakhalori, nokuthuthukisa ukufaneleka kwenhliziyo nemithambo yegazi. Ngakho-ke ngesikhathi esizayo lapho ugibela i-treadmill, ungakhohlwa ukusizakala ngesici sokuthambekela ukuze uthuthukise ukuzivocavoca kwakho!
Isikhathi sokuthunyelwe: Julayi-07-2023