Ukunciphisa umzimba kungaba umsebenzi onzima, ikakhulukazi kithi esiphila ukuphila okumatasa.Ukuya ejimini kungaba nzima, kodwa nge-treadmill ekhaya, asikho isizathu sokungakwenzi lokho.Ukuzivocavoca kwe-treadmill kuyindlela enhle yokushisa ama-calories futhi ulahle amakhilogremu amaningi.Nawa amanye amathiphu namasu okuthi unganciphisa kanjani isisindo ku-treadmill.
1. Khetha ii-treadmill engakwesokudla
Ukukhetha i-treadmill efanele kuyisinyathelo sokuqala sokulahlekelwa isisindo esisebenzayo.Bheka i-treadmill enesici sokuhlehla.Lesi sici sinyusa ukushuba kokujima kwakho futhi sikusiza ukuthi ushise amakhalori engeziwe.I-treadmill enendawo enkulu yokugijima ivumela ukuzivocavoca okuyinselele, okusebenzayo.Futhi, i-treadmill ene-shock absorption yenza kube lula ukusebenza amalunga akho, okwenza ukujima kwakho kukhululeke kakhudlwana.
2. Qala kancane kancane
Isihluthulelo sokulahlekelwa kwesisindo esisebenzayo ku-treadmill ukuqala kancane.Uma umusha ekuzilolongeni, qala ngokuhamba kancane okuyimizuzu engama-30.Khulisa kancane isivinini ngokuhamba kwesikhathi.Kubalulekile ukuthi ungagxumi ngokushesha ukuze ugweme ukulimala.Uma uyalulama ekulimaleni noma unesimo sezempilo, sicela uthintane nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
3. Hlanganisa
Ukwenza umsebenzi ofanayo ku-treadmill usuku nosuku kungase kube isicefe ngokushesha.Ukuhlanganisa isimiso sakho kungasiza ekuvimbeleni isithukuthezi futhi kwenze ukujima kwakho kube inselele.Gcina umzimba wakho uqagela ngokuzama ukuthambekela okuhlukile, isivinini kanye nezikhawu.Ukufaka i-high-intensity interval training (HIIT) ekusebenzeni kwakho kungakusiza ushise amakhalori amaningi ngesikhathi esincane.
4. Landela intuthuko
Ukulandelela ukuqhubeka kwakho kubalulekile ukuze uhlale ukhuthazekile.Gcina irekhodi lokujima noma sebenzisa uhlelo lokusebenza ukuze urekhode ukujima kwakho, okuhlanganisa ibanga, ijubane namakhalori ashisiwe.Ukulandelela ukuqhubeka kwakho kungakusiza ubone ukuthuthuka ngokuhamba kwesikhathi futhi kukukhuthaze ukuthi uqhubeke.Futhi, ukusetha imigomo engokoqobo kungakusiza uhlale ugxile ohambweni lwakho lokulahlekelwa isisindo.
5. Khulisa ukujima kwakho
Ukudla ukudla okunempilo nokuhlala ungenawo amanzi kubaluleke njengokuzivocavoca.Khulisa ukujima kwakho ngokudla okunempilo noma i-snack ngaphambi nangemva kweseshini ngayinye yokuqeqeshwa.Qiniseka ukuthi uphuza amanzi amaningi ngaphambi, ngesikhathi, nangemuva kokuzivocavoca kwakho ukuze uhlale u-hydrated.
6. Engeza ukuqeqeshwa kwamandla
Ukwengeza ukuqeqeshwa kwamandla ekusebenzeni kwakho kwe-treadmill kungakusiza ushise amakhalori engeziwe futhi wakhe imisipha.Faka ukuphakamisa izinsimbi noma ukuvivinya umzimba okufana namaphaphu, ama-squats, nama-push-up ohlelweni lwakho lokuzivocavoca.Ukuqeqeshwa kwamandla kungakusiza ukwakha imisipha futhi uthuthukise imetabolism yakho.
7. Ungapheli amandla
Ukuncipha kwesisindo kuwuhambo oludinga ukuzinikela nokubekezela.Ungadangali uma ungayiboni imiphumela ngokushesha.Hlala uhambisana nesimiso sakho sokuzivocavoca, yidla ukudla okunempilo futhi uhlale ukhuthazekile.Khumbula, ukunensa nokuqinile kuyawuwina umdlalo.
Sengiphetha, ukulahlekelwa isisindo ku-treadmill kufinyeleleka ngokugxila nokuhlela okufanele.Ngokukhetha i-treadmill efanele, ukuqala kancane, ukuxuba isimiso sakho, ukulandelela inqubekela-phambili yakho, ukugqugquzela ukujima kwakho, ukwengeza ukuqeqeshwa kwamandla nokuhlala ukhuthazekile, ungakwazi ukufeza imigomo yakho yokulahlekelwa isisindo.Ngalawa mathiphu namasu, uzoba nempilo futhi ujabule kakhudlwana.
Isikhathi sokuthumela: Jun-05-2023