Ukwehlisa isisindo kungaba umsebenzi onzima, ikakhulukazi kulabo kithi abaphila impilo ematasa. Ukuya ejimini kungaba nzima, kodwa uma une-treadmill ekhaya, asikho isizathu sokungakwenzi lokho. Ukuzilolonga nge-treadmill kuyindlela enhle yokushisa amakhalori nokwehlisa amakhilogremu amaningi. Nazi ezinye izeluleko namaqhinga okunciphisa isisindo ku-treadmill.
1. Khethaumshini wokugijima wesokudla
Ukukhetha i-treadmill efanele kuyisinyathelo sokuqala sokwehlisa isisindo ngempumelelo. Funa i-treadmill enesici sokuthambekela. Lesi sici sandisa ukuqina kokuzilolonga kwakho futhi sikusize ushise amakhalori amaningi. I-treadmill enendawo enkulu yokugijima ivumela ukuzilolonga okunzima kakhulu nokuphumelela kakhulu. Ngaphezu kwalokho, i-treadmill emunca ukushaqeka yenza kube lula ukusebenza kwamalunga akho, okwenza ukuzilolonga kwakho kube ntofontofo kakhudlwana.
2. Qala kancane kancane
Isihluthulelo sokwehlisa isisindo ngempumelelo ku-treadmill ukuqala kancane. Uma umusha ekuzivocavoceni, qala ngokuhamba kancane imizuzu engama-30. Khulisa isivinini kancane kancane ngokuhamba kwesikhathi. Kubalulekile ukungagxumi ngokushesha ukuze ugweme ukulimala. Uma ululama ekulimaleni noma unesifo esithile, sicela uxhumane nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo lokuzivocavoca.
3. Hlanganisa
Ukwenza ukuzivocavoca okufanayo ku-treadmill usuku nosuku kungaba yinto ekhathazayo ngokushesha. Ukuxuba isimiso sakho kungasiza ekuvimbeleni isithukuthezi futhi kwenze ukuzivocavoca kwakho kube nzima kakhulu. Gcina umzimba wakho uqagela ngokuzama ukuthambekela okuhlukene, isivinini kanye nezikhawu. Ukufaka ukuqeqeshwa kwezikhawu okuphezulu (HIIT) ekuzivocavoceni kwakho kungakusiza ukuthi ushise amakhalori amaningi ngesikhathi esincane.
4. Landelela inqubekela phambili
Ukulandelela intuthuko yakho kubalulekile ukuze uhlale ukhuthazekile. Gcina irekhodi lokuzivocavoca noma usebenzise uhlelo lokusebenza ukurekhoda ukujima kwakho, okuhlanganisa ibanga, ijubane kanye namakhalori ashisiwe. Ukulandelela intuthuko yakho kungakusiza ubone intuthuko ngokuhamba kwesikhathi futhi kukukhuthaze ukuthi uqhubeke. Ngaphezu kwalokho, ukubeka imigomo enengqondo kungakusiza ukuthi uhlale ugxile ohambweni lwakho lokunciphisa isisindo.
5. Khulisa ukuzivocavoca kwakho
Ukudla ukudla okunempilo nokuhlala unamanzi emzimbeni kubaluleke njengokuzivocavoca umzimba. Khulisa ukuzivocavoca kwakho ngokudla okunempilo noma ukudla okulula ngaphambi nangemva kweseshini ngayinye yokuqeqesha. Qiniseka ukuthi uphuza amanzi amaningi ngaphambi, ngesikhathi, nangemva kokuzivocavoca kwakho ukuze uhlale unamanzi emzimbeni.
6. Engeza ukuqeqeshwa kwamandla
Ukwengeza ukuqeqeshwa kwamandla ekuzilolongeni kwakho kwe-treadmill kungakusiza ukuthi ushise amakhalori amaningi futhi wakhe imisipha. Faka ukuzivocavoca kokuphakamisa izinsimbi noma kwesisindo somzimba njengokuhamba ngezinyawo, ukugoqa, kanye nokusunduza umzimba ohlelweni lwakho lokuzivocavoca. Ukuqeqeshwa kwamandla kungakusiza ukuthi wakhe imisipha futhi kuthuthukise imetabolism yakho.
7. Ungayeki
Ukwehlisa isisindo kuwuhambo oludinga ukuzinikela nokubekezela. Ungadangali uma ungaboni imiphumela ngokushesha. Hlala uhambisana nesimiso sakho sokuzivocavoca, yidla ukudla okunempilo futhi uhlale ukhuthazekile. Khumbula, kancane kancane futhi uzinzile kuwina umdlalo.
Ekuphetheni, ukwehlisa isisindo ku-treadmill kungenzeka ngokugxila nokuhlela okufanele. Ngokukhetha i-treadmill efanele, ukuqala kancane, ukuxuba isimiso sakho, ukulandelela intuthuko yakho, ukukhulisa ukujima kwakho, ukwengeza ukuqeqeshwa kwamandla nokuhlala unomdlandla, ungafinyelela imigomo yakho yokunciphisa isisindo. Ngalezi zeluleko namaqhinga, uzoba nempilo enhle futhi ujabule.
Isikhathi sokuthunyelwe: Juni-05-2023