Akunakuphika ukuthi i-treadmill iyinkundla yokuqeqesha emnandi, kungakhathaliseki ukuthi izinga lakho lokufaneleka.Uma sicabanga ngokujima kwe-treadmill, kulula ukubona ngeso lengqondo othile enyakaza ngesivinini esingaguquki, esiyisicaba.Akukhona nje ukuthi lokhu kungase kungathandeki nje, kodwa futhi akubenzi ubulungiswa be-treadmill endala!Kunesizathu sokuthi yonke indawo yokuzivocavoca iqukethe ama-treadmill njengokujwayelekile - futhi akukona nje ukuthi ukugijima kuwukuzivocavoca "okusobala" kakhulu.Nawa amathiphu ami aphezulu okuthola okuningi ekusebenzeni kwakho kwe-treadmill.
1. Jabulisa ingqondo nomzimba
Njenganoma yini enye empilweni, kuhle ukuhlanganisa izinto.Asiyifundi incwadi eyodwa kaninginingi, ngakho-ke ukwenza indlela endala ye-treadmill nakho ngeke kuthole imiphumela engcono kakhulu.Ukuze uthuthuke - yakha ukukhuthazela namandla, isivinini kanye nokuqina komzimba wonke - kubalulekile ukushintsha okwenzayo.Dlala ngesivinini, ukuthambekela kanye nesikhathi ukuze ugcine izinto ziheha.Isibonelo, ungakwazi ukuhamba ngamandla endaweni ephansi iminithi elilodwa, bese ugijima ngokushesha futhi uphansi amasekhondi angu-30, uphinde futhi uhambe endaweni ephakeme kakhulu, njll. Konke kwenza ukujima okujabulisayo nokusebenza ngempumelelo!
2. Hamba ku-virtual
Ama-treadmill amaningi eza nohlu lwezinhlelo noma izinhlelo zokusebenza, njengeI-DAPOW's B5-440okuvula izwe lezinhlelo ezithokozisayo - futhi ungasebenzisa imizila yempilo yangempela ukuze ugcine izinto ezithakazelisayo.I-treadmill izoshintsha isivinini sakho futhi ithambekele ekulingiseni umzila ukuze uthole lokho kuzwakala ngaphandle, kodwa ngaphandle komthelela.Izinhlelo zizohlanganisa ukuqina ukuze ungalokothi ugijime ngesivinini esiqhubekayo.Umphumela uba ukujima okusebenza ngempumelelo kakhulu, ugcine umzimba wakho uqagela futhi kufanele usebenze kanzima.
3. Hamba ngezinyawo
Ungase ucabange ukuthi ukungena ku-treadmill futhi ungagijimi noma ukugijima kuyiseshini elahlekile.Ngicela ukwehluka (ngokunamandla).Enye yezinto ezinhle kakhulu ongayenza umzimba wakho uhambe.Kunjalo, kunokuningi okungaphezulu kwalokho, futhi yilapho kungena khona ukusebenza kwe-incline. Ngokwandisa ukuthambekela, wenza umzimba wakho ophansi usebenze kakhulu, ube nzima kakhulu.Ukwengeza, nge-gradient ehloniphekile, uzokwenyusa izinga lokushaya kwenhliziyo, kodwa ngejubane eliphansi, elilawulekayo.Ubuhle balokhu ukuthi ungaqala ngokuthambeka okuphansi nesivinini futhi kancane kancane (noma ngokushesha uma ujabulile) ukwandise lezi.Ungakwazi futhi ukuthatha lezi zilungiselelo phezulu naphansi ngesikhathi sokujima ukuze ube nezikhawu, okuvumela izikhathi zokutakula.
4. Sebenza endaweni oqondiswe kuyo izinga lokushaya kwenhliziyo
Ukwazi ukuthi uziqeqeshela endaweni efanele WENA kuyindlela enhle yokuthola okungcono kakhulu ekujima kwakho.Ama-treadmill amaningi eza nezinzwa ezakhelwe ngaphakathi zokushaya kwenhliziyo.Okusebenza kakhulu futhi okunembile iwashi noma ibhande lokuqapha izinga lokushaya kwenhliziyo.Ukuze uthole izinga lokushaya kwenhliziyo okuhlosiwe, okokuqala udinga isilinganiso sakho esiphezulu senhliziyo.Isibalo esilula.Kalula nje susa iminyaka yakho kusukela ku-220. Ngakho-ke, uma uneminyaka engu-40 ubudala, izinga eliphezulu lokushaya kwenhliziyo lingaba amabhithi angu-180 ngomzuzu.Ngokuvamile, kuyalulekwa ukuthi usebenze phakathi kuka-50 no-85% we-MHR yakho, ngakho-ke izinga elingu-50% kumuntu oneminyaka engu-40 lingaba uhhafu ka-180 – 90bpm.Kungaba usizo ukwazi ukuthi ukuphi ukuze uqinisekise ukuthi uziphonsela inselelo ngokwanele.Kuzokusiza futhi ukuthi ufunde lapho mhlawumbe uziphusha kakhulu!Sekushiwo lokho, ukusebenzisa isikali se-RPE (Rate of Perceived Exertion) nakho kusebenza kahle.Ngokuvamile, lokhu kusuka ku-1-10, kanti u-1 uphansi.Njengoba uzivocavoca, uke uzibuze ukuthi ukuphi esikalini.Uma uzwa sengathi usondela ku-10, lokho olunye uphawu lokwehlisa ijubane kancane!
5. Qedela ukujima kwakho ngokuqeqeshwa kwamandla
Jabulela ukujima kwakho kwe-treadmill, kodwa qiniseka ukuthi uletha ukuqeqeshwa kwamandla omzimba izikhathi ezi-3 futhi ngesonto.Lokhu kungaba imizuzu engama-20 kuphela usebenzisa izinsimbi zamahhala ezifana nama-dumbbell, imishini yokumelana noma izivivinyo zesisindo somzimba.Uzokhuphula i-metabolism yakho futhi ukhuthaze amandla nethoni.
Isikhathi sokuthumela: Sep-05-2023