Akunakuphikwa ukuthi i-treadmill iyipulatifomu yokuqeqesha emangalisayo, kungakhathaliseki ukuthi izinga lakho lokufaneleka komzimba lingakanani. Uma sicabanga ngokuzilolonga kwe-treadmill, kulula ukubona umuntu ekhubeka ngesivinini esingaguquki. Lokhu akugcini nje ngokuba yinto engathandeki, kodwa futhi akwenzi ubulungiswa be-treadmill endala! Kunesizathu sokuthi yonke ijimu iqukethe ama-treadmill njengejwayelekile - futhi akukhona nje ukuthi ukugijima kuwukuzivocavoca "okusobala" kakhulu. Nanka amathiphu ami aphezulu okuthola okuningi ekuzilolongeni kwakho kwe-treadmill.
1. Jabulisa ingqondo nomzimba
Njenganoma yini empilweni, kuhle ukuxuba izinto. Asifundi incwadi efanayo ngokuphindaphindiwe, ngakho-ke ukwenza isimiso esifanayo se-treadmill esidala ngeke kuthole imiphumela emihle kakhulu. Ukuze uthuthuke - wakhe ukukhuthazela kanye nokuqina, isivinini kanye nokuqina komzimba jikelele - kubalulekile ukushintsha lokho okwenzayo. Dlala ngesivinini, ukuthambekela nesikhathi ukuze ugcine izinto zithakazelisa. Isibonelo, ungahamba ngamandla ngokuthambekela okuphansi umzuzu owodwa, bese ugijima ngokushesha futhi uthambekele imizuzwana engama-30, uphinde bese uhamba ngokuthambekela okuphezulu, njll. Konke kwenza kube nokuzivocavoca okujabulisayo nokuphumelelayo!
2. Sebenzisa i-inthanethi
Ama-treadmill amaningi ahambisana nezinhlelo noma izinhlelo zokusebenza ezahlukahlukene, njengeI-DAPOW's B5-440okuvula umhlaba wezinhlelo ezijabulisayo - futhi ungagijima imizila yangempela ukuze ugcine izinto zithakazelisa. I-treadmill izoshintsha isivinini sakho kanye nokuthambekela kwakho ukuze ulingise umzila ukuze uthole lowo muzwa wangaphandle, kodwa ngaphandle komthelela. Izinhlelo zizohlanganisa umfutho ukuze ungalokothi ugijime ngesivinini esiqhubekayo. Umphumela uba ukujima okusebenza kahle kakhulu, okwenza umzimba wakho uqagele futhi kudingeke usebenze kanzima.
3. Hamba ngezinyawo
Ungase ucabange ukuthi ukungena ku-treadmill bese ungagijimi noma ungagijimi kuyisikhathi esilahlekile. Ngicela ukwehluka (ngokuqinile). Enye yezivivinyo ezinhle kakhulu ongazisebenzisa umzimba wakho ukuhamba. Vele, kunokuningi kunalokho, futhi yilapho umsebenzi wokuthambekela ungena khona. Ngokwandisa ukuthambekela, wenza umzimba wakho ongezansi usebenze kanzima kakhulu. Ngaphezu kwalokho, nge-gradient enhle, uzokwenyusa izinga lokushaya kwenhliziyo, kodwa ngejubane elihamba kancane nelilawulekayo. Ubuhle balokhu ukuthi ungaqala ngokuthambekela okuphansi kanye nesivinini bese kancane kancane (noma ngokushesha uma uzimisele) ukwandisa lokhu. Ungathatha futhi lezi zilungiselelo phezulu naphansi phakathi nokuzivocavoca ukuze ube nezikhawu, uvumele izikhathi zokululama.
4. Sebenza endaweni yakho yokushaya kwenhliziyo eqondiwe
Ukwazi ukuthi uziqeqesha endaweni efanele WENA kuyindlela enhle kakhulu yokuthola okungcono kakhulu ekuzivocavoceni kwakho. Ama-treadmill amaningi afika nezinzwa zesilinganiso senhliziyo ezakhelwe ngaphakathi. Okusebenza kahle kakhulu futhi okunembile yiwashi noma ibhande lokuqapha izinga lenhliziyo. Ukuze ubale izinga lenhliziyo yakho eliqondiwe, udinga kuqala izinga lenhliziyo yakho eliphezulu. Ukubala okulula. Susa iminyaka yakho ku-220. Ngakho-ke, uma uneminyaka engu-40 ubudala, izinga lenhliziyo eliphezulu lizoba ama-beats angu-180 ngomzuzu. Ngokuvamile, kuyalulekwa ukusebenza phakathi kuka-50 no-85% we-MHR yakho, ngakho-ke izinga elingu-50% lomuntu oneminyaka engu-40 lingaba yisigamu se-180 - 90bpm. Kungasiza ukwazi ukuthi ukuphi ukuze uqinisekise ukuthi uziphonsela inselelo ngokwanele. Kuzokusiza futhi ukuthi ufunde lapho mhlawumbe uzicindezela kakhulu! Lokho kusho, ukusebenzisa isikali se-RPE (Izinga Lokusebenza Okubonakalayo) nakho kusebenza kahle. Ngokuvamile, lokhu kusuka ku-1-10, kanti u-1 uphansi. Njengoba uzivocavoca, uzibuza njalo ukuthi ukuphi esikalini. Uma uzizwa sengathi ususondela ku-10, lokho kuyisibonakaliso sokunciphisa ijubane kancane!
5. Qedela ukuzivocavoca kwakho ngokuqeqeshwa kwamandla
Jabulela ukujima kwakho kwe-treadmill, kodwa qiniseka ukuthi uletha ukuqeqeshwa kwamandla omzimba wonke kathathu ngesonto. Lokhu kungaba imizuzu engama-20 kuphela usebenzisa ezinye izisindo zamahhala ezifana nama-dumbbell, imishini yokumelana noma ukujima kwesisindo somzimba. Uzokwandisa imetabolism yakho futhi ukhuthaze amandla nethoni.
Isikhathi sokuthunyelwe: Septhemba-05-2023