Ukuba ne-treadmill sekuvamile njengokuba nobulungu ejimini. Futhi kulula ukuqonda ukuthi kungani. Njengoba sesikushilo kokuthunyelwe kwangaphambilini kwebhulogi,ama-treadmillKuguquguqukayo kakhulu, futhi kukunikeza lonke ulawulo olufunayo endaweni yakho yokuzivocavoca, isikhathi, ubumfihlo kanye nokuphepha.
Ngakho-ke lokhu okuthunyelwe kumayelana nokusebenzisa kahle umshini wakho wokugijima. Ukuzilolonga kwakho kufanele kube isikhathi esingakanani? Yisiphi isimo sengqondo esingcono kakhulu okufanele ube naso lapho ugijima emgwaqweni oya ndawo? Kufanele ulinganisele kanjani ukugijima kwakho kwangaphakathi nangaphandle? Ake sibheke lezi zinselele ezintathu:
1. Ubude bokuzivocavoca obufanele…
Kuncike ngokuphelele kuwe, emigomweni yakho, nokuthi usugijime isikhathi esingakanani! Into ebalulekile lapha ukungaqhathanisi ukujima kwakho nokwanoma ubani omunye. Uma ungumqali ophelele, umsebenzi wakho we-treadmill ungasekelwe ekuhambeni ngamandla. Sebenzisa isikali se-RPE - Izinga Lokuzikhandla Okubonakalayo - ukukala ijubane lakho. I-10/10 ingumzamo omkhulu kakhulu, i-1/10 ayinyakazi kangako. Ungasebenzisa lokhu ukukuqondisa, kungakhathaliseki ukuthi i-10/10 iwukugijima noma ukuhamba okunamandla kuwe.
Kwabaqalayo, ukuzifudumeza imizuzu emihlanu ku-3-4/10, kube umzamo we-6-7/10 imizuzu eyi-10-15 bese ubuyela ku-3-4/10 yakho ukuze uthole ukupholisa imizuzu emithathu kuyindawo enhle yokuqala. Yakha isikhathi sakho sokuzivocavoca kancane kancane ngemizuzu bese wandisa ijubane lakho lokusebenza ngokushesha okukhulu.
Uma ungumgijimi onolwazi, khona-ke futhi, uzokwazi ukuthi ukusebenzisa kahle i-treadmill yakho kuncike emigomweni yakho. Ingabe ufuna ukuthuthukisa isivinini sakho kanye nokuqina, noma ukukhuthazela kwakho? Kuyazuzisa ukwazi umehluko phakathi kokuqina nokukhuthazela, ngoba la magama avame ukusetshenziswa (ngokungalungile) ngokushintshana. Ukuqina isikhathi umsebenzi ongenziwa ngaso ezingeni eliphezulu kakhulu. Ukukhuthazela yikhono lakho lokuqhubeka nomsebenzi isikhathi eside.
Ngakho-ke uma ufuna ukuthuthukisa isikhathi sakho sama-5k isibonelo, lokhu kuwumgomo wejubane kanye nokuqina. Kufanele uqeqeshe ingxube yokugijima; ijubane, isikhawu kanye ne-fartlek kanye nokugijima okulula. Awudingi umqeqeshi ngalokhu, njengoba izinhlelo zokuqeqesha zamahhala zitholakala kalula kumasayithi adumile njenge-Runner's World. Kodwa-ke, lalela njalo umzimba wakho, qeqesha amandla ukuze usekele umdlalo wakho futhi ungawunaki ukukhungatheka okuphindaphindiwe njengoba kuvame ukuholela ezinkingeni ezinkulu. Thatha izinsuku zokuphumula ezanele bese ucela iseluleko kudokotela wezokwelapha umzimba uma umzimba wakho ukutshela ukuthi udinga ukwenza kanjalo.
Uma uphishekela umgomo wokukhuthazela njengemarathon noma i-ultra marathon, khona-ke usebenza ekhonweni lakho lokubekezelela ukukhathala. Lokhu kumayelana nesikhathi emilenzeni yakho, futhi ukuqongelela amamayela ahamba kancane endaweni ye-aerobic - indawo yesi-2 - kungenye yezindlela ezinhle kakhulu zokuyithuthukisa.
I-Zone 2 isho ukuthi ugijima ngesivinini senhliziyo yakho singaphansi komkhawulo wakho we-aerobic, futhi ngokuvamile yindawo enganakwa kakhulu kodwa ewusizo kakhulu yokuziqeqesha. Ijubane elikhululekile, lapho ungakhuluma khona kalula futhi uvale umlomo wakho kanye nokuphefumula kwamakhala ngenkathi ukwenza. Kuzwakala kumnandi, kwandisa ukuqina kwenhliziyo yakho, impilo ye-metabolic kanye ne-VO2 Max. Ukuthuthukisa isisekelo sakho se-aerobic kuzokusiza futhi kukusize usheshe futhi kuthuthukise ukukhuthazela kwakho. Empeleni kufanele ugijime kancane ukuze ugijime ngokushesha. Kungukunqoba okuwinayo.
Nakuba ngingumuntu okhuthaza kakhulu ukuphuma ngaphandle ukuze wenze lokhu kugijima, ungandisa isikhathi osichitha wenza i-zone 2 ku-treadmill ngokulalela umculo noma ukuvumela ingqondo yakho imane izulazule. Cabanga ngakho njengendlela yokuzindla okuhambayo lapho ungadingi ukukhathazeka ngokugwema abantu endleleni yakho noma ukukhubeka endaweni engalingani. Kungaba yindlela enhle yokuqeqesha, vele uqiniseke ukuthi azikho izingane/izilwane ezifuywayo/izithiyo eduze konyawo lwakho uma uzohlukanisa indawo ku-zone 2. Lokhu kuzwakala njengokuhlakanipha okuvamile, ngiyazi, kodwa kuhle ukukhumbula ukuthi ugijima endaweni ehambayo.
2. Nqoba isithukuthezi.
Ukuthi ukugijima endlini kuyadina noma cha kuncike endleleni ocabanga ngayo kanye nendlela obheka ngayo isikhathi sakho ku-treadmill. Uma ucabanga ukuthi kuzoba yimpi yengqondo, khona-ke cishe kuzoba njalo. Kodwa uma ucabanga ngesikhathi sakho sokunyathela njengesikhathi sakho; isikhathi lapho ungavumeli ukucindezeleka, izinkinga noma izinkinga zansuku zonke ukuthi zingene emicabangweni yakho, khona-ke kuzoba yindawo yokuphephela kukho konke lokhu kanye nento ongayifisa futhi uyibheke ngabomvu.
Umculo futhi ungumngane wakho omkhulu lapha. Yenza uhlu lwadlalwayo lwamathrekhi akho owathandayo oluyisikhathi ofuna ukuziqeqesha ngaso, futhi ungalibali iwashi. Mane uzilahlekele emculweni bese ugijima kuze kube yilapho uhlu lwadlalwayo seluphelile. Uma unezinto ezikukhathazayo, kungenzeka ukuthi uzothola ukuthi zihlelwe ngendlela engcono uma usuqedile ukugijima kwakho, noma kunjalo.
Khumbula ukuthi uma uziqeqesha umjaho wokukhuthazela, isikhathi esiningi ongakwazi ukusibekezelela esiteji, kulapho uzobhekana kangcono nokuhamba kwesikhathi ngosuku lomjaho. Uma ungahlala isikhathi eside esiteji sokutreadmill, ungasebenzisa lokho njengokuqeqeshwa kwengqondo komjaho omude.
Ukugijima okuqondiswayo okudingakalayo kungenye indlela enhle yokuqeda isithukuthezi. Umqeqeshi wakho oyintandokazi osekelwe kuhlelo lokusebenza ungumeluleki wakho, umngane wakho wokugijima, umgqugquzeli kanye neqhawe lokuzethemba ngezikhathi ozidinga kakhulu. Ukulalela lapho ungafuni ukucabanga ngewashi, ibanga noma okwenzekayo ngalolo suku kuyindlela enhle kakhulu yokuba nayo ephaketheni lakho langemuva.
3. Linganisa ukuqeqeshwa kwakho kwe-treadmill nokugijima ngaphandle.
Uma kubonakala kulula ukugijima ku-treadmill kunangaphandle, lokho kungenxa yokuthi kunjalo. Uma ugijima ngaphakathi endlini, awulwi nokumelana nomoya, noma iziqongo ezincane kanye nezindawo zomgwaqo noma umzila.
Ukuze usize ekulingiseni ukugijima ngaphandle ku-treadmill, hlala uthambekele ku-1% ngaso sonke isikhathi. Lokhu kumelana okuncane kusiza ekulingiseni ukugijima phansi; kokubili ngendlela okuzwakala ngayo emilenzeni yakho, kanye nesidingo senhliziyo yakho kanye namazinga okusebenzisa umoya-mpilo.
Kodwa-ke, indlela engcono kakhulu yokuvala igebe phakathi kwalokhu okubili ukusebenzisa inhlanganisela ye-treadmill kanye nokugijima ngaphandle. Kokubili kunendawo yakho ekuqeqeshweni kwakho, ngakho-ke ngisho nokugcina nje ukugijima kwakho ngaphandle kwamasonto onke kuzosiza umzimba wakho ukuthi ushintshe usuke komunye uye komunye. Ukwenza lokhu kusho ukuthi izinzuzo zakho zokufaneleka kwe-treadmill ozisebenzele kanzima zidluliselwa kahle kunoma yimiphi imijaho noma ukugijima kokuzijabulisa okwenzayo.
Ekugcineni, ufuna umzimba wakho ube namandla futhi uqine, futhi lokho kusho ukuqeqeshwa okuphelele. Uma ugijima ngebhande elithambile nelizinzile, amalunga akho azokuzwa uma ngokuzumayo ushintshela ezindaweni zangaphandle eziqinile, ezingalingani. Ngakolunye uhlangothi, ukugijima nge-treadmill kunomusa kancane emzimbeni wakho futhi kuzosiza isikhathi eside ekugijimeni kwakho ngenkathi uziqeqesha ukufeza imigomo yakho. Sebenzisa le ndlela ukuze usebenzise kahle i-treadmill yakho, futhi ukutshalwa kwezimali kwakho - kokubili ngokomzimba nangokwezimali - kuzokuzuzisa.
Isikhathi sokuthunyelwe: Okthoba-18-2024