Ukukhetha ukuthambeka kwe-treadmill okulungile kungathinta kakhulu ukusebenza kahle nokusebenza kahle kokujima kwakho.Kungakhathaliseki ukuthi ungumuntu osaqalayo noma umthandi wokufaneleka ongumakadebona, ukuqonda izinzuzo zezilungiselelo ezihlukile zokuthambeka kubalulekile ekufinyeleleni imigomo yakho yokufaneleka.Kulesi sihloko, singena sijule ezintweni ezithonya ukukhetha kwe-treadmill futhi sikuqondise ekutholeni ukuthambekela okuhle kakhulu kokujima kwakho.
1. Yazi izinzuzo zokuzivocavoca kwe-incline:
Ukuhamba noma ukugijimai-treadmill ethambekileinezinzuzo eziningi ezingathuthukisa uhambo lwakho lokufaneleka.Okokuqala, kwandisa amandla futhi inselele imisipha yakho, okuholela ekushiseni kwekhalori ephakeme kanye nokuqina kwenhliziyo nemithambo yegazi.Futhi, ukuqeqeshwa kwe-incline kuphindaphinda izimo zangaphandle njengamagquma noma imimango, okwenza kube indlela esebenzayo yokulungiselela imisebenzi yangaphandle efana nokuqwala izintaba noma ukugijima.Ngakho-ke, ukuthola isilungiselelo esifanele sokuthambekela kubalulekile ekuqinisekiseni ukujima okubandakanyayo nokuphumelelayo.
2. Izinto okufanele zicatshangelwe lapho kunqunywa umthambeka:
a) Izinga lokufaneleka: Uma ungumuntu osaqalayo, kunconywa ukuthi uqale ngomthambeka omnene phakathi kuka-1-3%.Njengoba izinga lakho lokufaneleka lithuthuka, ungakwazi kancane kancane ukwandisa ukuthambekela.
b) Umgomo Wokuzivocavoca: Ukuthambekela kokunciphisa umzimba kungase kungafani nokuthambekela kokwakhiwa kwemisipha.Ukuthambekela okuphezulu (cishe u-5-10%) kuhilela imisipha eminingi, okusiza ukushisa amakholori amaningi futhi kwakhe amandla aphansi omzimba.Ngakolunye uhlangothi, ukuthambekela okuphansi (cishe u-2-4%) kanye nesivinini esiphezulu sithuthukisa ukukhuthazela kwenhliziyo nemithambo yegazi futhi kulungele ukuqeqeshwa okude.
c) Izimo zomzimba: Abantu abanezimo ezithile zezokwelapha, njengezinkinga zamadolo noma zamaqakala, kungase kudingeke bakhethe ukuthambekela okuphansi ukuze banciphise ukucindezeleka kwamalunga.Hlala uthintana nochwepheshe bezempilo ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca, ikakhulukazi uma unesifo sezempilo esivele sikhona.
3. Ukuqeqeshwa okuqhubekayo:
Ukuze ugcine ukuzivocavoca kwakho kungantengantengi futhi kuhlale kuwubekela inselele umzimba wakho, kubalulekile ukushintsha ukuthambeka kwe-treadmill yakho.Khulisa kancane kancane ukuthambekela (ngokwenyuka okungu-0.5-1%) njengoba uthuthuka, uqinisekisa ukuthi umzimba wakho uvumelana noshintsho futhi uyaqhubeka nokwamukela inselele.Le ndlela eqhubekayo yokuqeqesha ayigcini nje ngokwenza ukuzivocavoca kwakho kube mnandi, kodwa futhi ikusiza ukuthi uzuze imiphumela engaguquki.
4. Lalela umzimba wakho:
Qaphela ukuthi umzimba wakho usabela kanjani ekuthambekeleni okuhlukahlukene.Uma usulungele inselele enkulu, khulisa ukuthambekela, kodwa futhi qaphela noma yikuphi ukungakhululeki noma ubuhlungu.Ukuzikhandla ngokweqile kungaholela ekulimaleni, ngakho ungangabazi ukulungisa ukuthambekela noma ukuthatha ikhefu uma kunesidingo.Ukuthola ibhalansi ekubekela inselele ngaphandle kokuphusha umzimba wakho ngaphezu kwemingcele yawo kubalulekile.
Ekuphetheni:
Ukuthola ukuthambeka kwe-treadmill okulungile kubalulekile ekwandiseni ukujima kwakho nokufeza izinhloso zakho zokufaneleka.Ngokucabangela izici ezifana nezinga lakho lokufaneleka, imigomo, nesimo somzimba, ungakhetha ukuthambekela okunikeza inselele efanele kuyilapho unciphisa ingcuphe yokulimala.Khumbula ukuzijwayeza ukuqhubekela phambili futhi ulalele izimpawu zomzimba wakho ukuze uthole isimiso sokuzivocavoca esiphephile nesisebenzayo.Ngakho-ke gxuma ku-treadmill, lungisa ukuthambekela, futhi uzibuke unqoba ukuphakama okusha ohambweni lwakho lokufaneleka.
Isikhathi sokuthumela: Jun-29-2023