Ukukhetha indlela efanele yokuzivocavoca nge-treadmill kungathinta kakhulu ukusebenza kahle kanye nokusebenza kahle kokuzivocavoca kwakho. Kungakhathaliseki ukuthi ungumqali noma ungumthandi wokuzivocavoca onolwazi, ukuqonda izinzuzo zezilungiselelo ezahlukene zokuzivocavoca kubalulekile ekufezeni imigomo yakho yokuzivocavoca. Kulesi sihloko, sihlola ngokujulile izici ezithonya ukukhetha indlela yokuzivocavoca nge-treadmill futhi sikuqondise ekutholeni indlela engcono kakhulu yokuzivocavoca kwakho.
1. Yazi izinzuzo zokuzivocavoca ngokulinganisela:
Ukuhamba noma ukugijimai-treadmill ethambekeleinezinzuzo eziningi ezingathuthukisa uhambo lwakho lokufaneleka komzimba. Okokuqala, kwandisa amandla futhi kuphonsele inselelo imisipha yakho, okuholela ekushiseni okuphezulu kwamakhalori kanye nokuqina kwenhliziyo okuthuthukisiwe. Ngaphezu kwalokho, ukuqeqeshwa kokuthambekela kulingisa izimo zangaphandle njengezintaba noma imithambeka, okwenza kube yindlela ephumelelayo yokulungiselela imisebenzi yangaphandle njengokuhamba ngezinyawo noma ukugijima. Ngakho-ke, ukuthola indawo efanele yokuthambekela kubalulekile ekuqinisekiseni ukuzivocavoca okubandakanyayo nokuphumelelayo.
2. Izinto okufanele uzicabangele lapho kunqunywa ukuthambeka:
a) Izinga lokufaneleka komzimba: Uma usaqala, kunconywa ukuthi uqale ngokuthambekela okuncane phakathi kuka-1-3%. Njengoba izinga lakho lokufaneleka komzimba lithuthuka, ungakhulisa kancane kancane ukuthambekela komzimba.
b) Umgomo Wokuzivocavoca: Ukuthambekela kokwehlisa isisindo kungase kungafani nokuthambekela kokwakha imisipha. Ukuthambekela okuphezulu (cishe ngo-5-10%) kuhlanganisa imisipha eminingi, okusiza ekushiseni amakhalori amaningi futhi kwakha amandla omzimba aphansi. Ngakolunye uhlangothi, ukuthambekela okuphansi (cishe ngo-2-4%) kanye nesivinini esiphezulu kuthuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi futhi kulungele ukuqeqeshwa ibanga elide.
c) Izimo zomzimba: Abantu abanezimo ezithile zezokwelapha, njengezinkinga zamadolo noma amaqakala, kungadingeka bakhethe ukuthambekela okuphansi ukuze banciphise ukucindezeleka kwamalunga. Njalo xhumana nochwepheshe wezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unesifo esithile sezokwelapha esivele sikhona.
3. Ukuqeqeshwa okuqhubekayo:
Ukuze uvimbele ukujima kwakho ukuthi kungami futhi kubeke inselele umzimba wakho njalo, ukushintsha ukuthambekela kwe-treadmill yakho kubalulekile. Khulisa kancane kancane ukuthambekela (ngokwanda okungu-0.5-1%) njengoba uqhubeka, uqinisekise ukuthi umzimba wakho uvumelana noshintsho futhi uyaqhubeka nokwamukela inselelo. Le ndlela eqhubekayo yokuqeqesha ayenzi nje kuphela ukujima kwakho kube mnandi, kodwa futhi ikusiza ukuthi uthole imiphumela ehambisanayo.
4. Lalela umzimba wakho:
Qaphela indlela umzimba wakho osabela ngayo ekuthambekeni okuhlukene. Uma usukulungele inselele enkulu, yandisa ukuthambekela, kodwa futhi uqaphele noma yikuphi ukungakhululeki noma ubuhlungu. Ukuzikhandla ngokweqile kungaholela ekulimaleni, ngakho ungangabazi ukulungisa ukuthambekela noma ukuthatha ikhefu uma kudingeka. Ukuthola ibhalansi ekubekela inselele ngaphandle kokucindezela umzimba wakho ngaphezu kwemingcele yawo kubalulekile.
Ekuphetheni:
Ukuthola ukuthambekela okufanele kwe-treadmill kubalulekile ekwenzeni ngcono ukujima kwakho nokufeza imigomo yakho yokufaneleka. Ngokucabanga ngezinto ezifana nezinga lakho lokufaneleka, imigomo, kanye nesimo somzimba, ungakhetha ukuthambekela okunikeza inselele efanele ngenkathi unciphisa ingozi yokulimala. Khumbula ukuzijwayeza ukuqhubekela phambili futhi ulalele izimpawu zomzimba wakho ukuze uthole inqubo yokuzivocavoca ephephile nephumelelayo. Ngakho-ke gxuma ku-treadmill, lungisa ukuthambekela, bese uzibuka unqoba amazinga amasha ohambweni lwakho lokufaneleka.
Isikhathi sokuthunyelwe: Juni-29-2023