Ukuba ne-treadmill sekucishe kufane nokuba nobulungu bejimu. Futhi kulula ukuqonda ukuthi kungani. Njengoba sike sahlanganisa amaposi ebhulogi adlule,ama-treadmills ariguquguquka ngendlela emangalisayo, futhi ikunikeza konke ukulawula ongakufuna endaweni yakho yokuzivocavoca, isikhathi, ubumfihlo nokuvikeleka.
Ngakho-ke lokhu okuthunyelwe kumayelana nokusebenzisa kakhulu umshini wakho osebenzayo. Ukujima kwakho kufanele kube isikhathi esingakanani? Imuphi umqondo ongcono kakhulu ongaba nawo lapho ugijima emgwaqeni ongayi ndawo? Kufanele ulinganisele kanjani ukugijima kwakho kwangaphakathi nangaphandle? Ake sibheke lezi zinselelo ezintathu:
1. Ubude bokuzivocavoca obuphelele…
Kuncike ngokuphelele kuwe, izinjongo zakho, nokuthi usunesikhathi esingakanani ugijima! Okubalulekile lapha ukuthi ungaqhathanisi ukujima kwakho nokomunye umuntu. Uma ungumuntu osaqalayo ngokuphelele, umsebenzi wakho we-treadmill ungase usekelwe ekuhambeni kwamandla. Sebenzisa isikali se-RPE - Izinga Lokuzikhandla Okucatshangwayo - ukukala isivinini sakho. I-10/10 ingumzamo omkhulu kakhulu, i-1/10 ayinyakazi neze. Ungasebenzisa lokhu ukukuqondisa, noma ngabe i-10/10 iyi-sprint noma uhambo oluqinile kuwe.
Kwabaqalayo, ukufudumala kwemizuzu emihlanu ku-3-4/10, kube umzamo we-6-7/10 imizuzu engu-10-15 bese ubuyela ku-3-4/10 yakho ukuze uphole phansi imizuzu emithathu yindawo enhle qala. Yakha isikhathi sakho sokujima kancane kancane ngamaminithi futhi ukhuphule ijubane lakho lokusebenza ngokushesha nje lapho usukwazi.
Uma ungumgijimi onolwazi, uzophinde wazi ukuthi ukusebenzisa kahle i-treadmill yakho kuncike ezinhlosweni zakho. Ingabe ufuna ukuthuthukisa isivinini sakho namandla, noma ukubekezela kwakho? Kuyakhokha ukwazi umehluko phakathi kokuqina nokubekezela, ngoba lawa magama avame ukusetshenziswa (ngokungalungile) ngokushintshana. I-Stamina yinani lesikhathi umsebenzi ongenziwa ezingeni eliphezulu kakhulu. Ukubekezela yikhono lakho lokusekela umsebenzi isikhathi eside.
Ngakho-ke uma ubheke ukuthuthukisa isikhathi sakho esingu-5k njengesibonelo, leli umgomo wejubane namandla. Kufanele uqeqeshe ingxube yokugijima; i-tempo, i-interval kanye ne-fartlek kanye nokugijima okulula. Awudingi ngempela umqeqeshi kulokhu, njengoba izinhlelo zokuqeqesha zamahhala zitholakala kalula kumasayithi ahloniphekile njenge-Runner's World. Kodwa-ke, lalela umzimba wakho ngaso sonke isikhathi, qeqesha amandla ukuze usekele umdlalo wakho futhi ungazibi ama-niggles aphindelelayo njengoba evame ukwenza i-snowball zibe izinkinga ezinkulu. Thatha izinsuku zokuphumula ezanele futhi ufune iseluleko kudokotela womzimba uma umzimba wakho ukutshela ukuthi udinga ukwenza.
Uma ujaha igoli lokukhuthazela elifana ne-marathon noma i-ultra marathon, lapho-ke usebenza ngekhono lakho lokumelana nokukhathala. Konke lokhu kumayelana nesikhathi emilenzeni yakho, futhi ukunqwabelana kwemayela elihamba kancane endaweni ye-aerobic - zone 2 - kungenye yezindlela ezingcono kakhulu zokuyithuthukisa.
I-Zone 2 isho ukuthi ugijima ngokushaya kwenhliziyo yakho ngaphansi komkhawulo wakho we-aerobic, futhi ngokuvamile indawo enganakwa kakhulu kodwa ewusizo kakhulu ukuziqeqesha. Ijubane elinethezekile, lapho okwazi khona ukukhuluma kalula futhi uvale umlomo wakho kanye nokuphefumula kwekhala ngenkathi uyakwenza. Kuzwakala kumnandi, kukhulisa ukuqina kwakho kwenhliziyo nemithambo yegazi, impilo ye-metabolic kanye ne-VO2 Max. Ukuthuthukisa isisekelo sakho se-aerobic nakho kuzokusiza ukuthi usheshe futhi kuthuthukise ukukhuthazela kwakho. Empeleni kufanele ugijime kancane ukuze ugijime ngokushesha. Kungu-win-win.
Nakuba ngingummeleli omkhulu wokuphuma ngiyokwenza lokhu kugijima, ungakwazi ukwandisa isikhathi osichitha wenza i-zone 2 ku-treadmill ngokulalela umculo noma ngokuvumela ingqondo yakho intande. Kucabange njengendlela yokuzindla okunyakazayo lapho ungadingeki ukhathazeke ngokugwema abantu endleleni yakho noma ukukhubeka emhlabathini ongalingani. Kungaba indlela enhle yokuqeqesha, vele uqiniseke ukuthi azikho izingane/izilwane ezifuywayo/izithiyo eduze nendawo onyathela kuyo uma uzohlukanisa indawo endaweni yesi-2. Lokhu kuzwakala njengomqondo ophusile, ngiyazi, kodwa kuhlale kukuhle ukukukhumbula. ugijima endaweni ehambayo.
2. Yehlisa isithukuthezi.
Ukuthi ukugijima kwangaphakathi kuyadabukisa noma cha kuncike emcabangweni wakho kanye nendlela osibheka ngayo isikhathi sakho ku-treadmill. Uma ucabanga ukuthi kuzoba impi yengqondo, cishe kuzoba njalo. Kodwa uma ucabanga ngesikhathi sakho sokunyathela njengesikhathi sakho; isikhathi lapho ungavumeli ukucindezeleka, izinkinga noma izinkinga zansuku zonke ukuba zingene emicabangweni yakho, khona-ke kuyoba indawo engcwele kukho konke lokhu kanye nento ongayifisa futhi uyibheke ngabomvu.
Umculo futhi ungumngane wakho omkhulu lapha. Yenza uhlu lwadlalwayo lwamathrekhi akho owathandayo lobo ubude besikhathi ofuna ukusiqeqeshela, futhi ungawashi ukuwabuka. Vele ulahlekelwe nguwe emculweni bese ugijima kuze kuqedwe uhlu lokudlalwayo. Uma unezinto ezikukhathazayo, kungenzeka ukuthi uzothola ukuthi zenziwe ngendlela engcono uma usuqedile ukusebenza kwakho, noma kunjalo.
Khumbula ukuthi uma uziqeqeshela umjaho wokukhuthazela, uma isikhathi esiningi ungakwazi ukumelana nokunyathela, uzokwazi ukubhekana kangcono nokuhamba kwesikhathi ngosuku lomjaho. Uma ungakwazi ukuhlala isikhathi ku-treadmill, ungasebenzisa lokho njengokuqeqeshwa kwengqondo emjahweni omude.
Imigijimo eqondiswayo efunwayo ingenye indlela enhle yokuqeda isithukuthezi. Umqeqeshi wakho osuselwe kuhlelo lokusebenza oyintandokazi ungumeluleki wakho, umngane ogijimayo, umgqugquzeli kanye nompetha wokukholelwa ezikhathini omdinga ngazo kakhulu. Ukuvula lapho ungafuni ukucabanga ngewashi, imayela noma ukuthi kwenzekani ngalolo suku kuwukugebenga okuhlakaniphile ongaba nakho ephaketheni lakho elingemuva.
3. Linganisa ukuqeqeshwa kwakho kwe-treadmill kanye nokugijima kwangaphandle.
Uma kubonakala kulula ukugijima ku-treadmill kunangaphandle, yingoba kunjalo. Uma ugijima ungaphakathi endlini, awulwi nokuphikiswa komoya, noma iziqongo ezincane kanye nemisele yendlela egandayiwe noma umzila.
Ukusiza ukulingisa ukugijima kwangaphandle ku-treadmill, vula ukuthambekela okungu-1% ngaso sonke isikhathi. Lokhu kumelana okuncane kusiza ukulingisa ukugijima komhlaba; kokubili endleleni ezwakala ngayo emilenzeni yakho, kanye nesidingo sokushaya kwenhliziyo yakho namazinga okusebenzisa umoya-mpilo.
Nokho, indlela engcono kakhulu yokuvala igebe phakathi kwakho kokubili ukusebenzisa inhlanganisela yakho kokubili i-treadmill kanye nokugijima kwangaphandle. Zombili zinendawo yazo ekuqeqeshweni kwakho, ngakho-ke ngisho nokugcina enye yemidlalo yakho yamasonto onke ngaphandle kuzosiza umzimba wakho ushintshe usuka komunye uye komunye. Ukwenza lokhu kusho ukuthi izinzuzo zakho zokuqina kokuqina kwe-treadmill zidluliselwa kahle kunoma imiphi imijaho noma imijaho yokuzijabulisa oyenzayo.
Ekupheleni kosuku, ufuna umzimba wakho uqine futhi uqine, futhi lokho kusho ukuqeqeshwa okuhlanganiswe kahle. Uma kwenzeka ugijima ngebhande elithambile, eliqinile, amalunga akho azokuzwa uma ushintshela endaweni eqinile, engalingani ngaphandle. Ngakolunye uhlangothi, ukugijima kwe-treadmill kunomusa kancane emzimbeni wakho futhi kuzosiza ukuphila isikhathi eside ekugijimeni kwakho ngenkathi uziqeqeshela imigomo yakho. Sebenzisa le ndlela ukuze uzuze ngokugcwele ku-treadmill yakho, futhi utshalomali lwakho - kokubili ngokomzimba nangokwezimali - luzokhokha izinzuzo.
Isikhathi sokuthumela: Oct-18-2024