Ungayisebenzisa kanjani i-treadmill ngokwesayensi? Umhlahlandlela osebenzayo wokuthuthukisa ukusebenza kahle kokuqeqeshwa

Nakuba ama-treadmill kulula ukuwasebenzisa, ukuze kuvele imiphumela yawo yokufaneleka komzimba, indlela efanele yokusebenzisa ibaluleke kakhulu. Abantu abaningi bamane bahambe noma bagijime ngomshini kuma-treadmill, benganaki izici ezibalulekile ezifana nokuma, isivinini kanye nokulungiswa kokwehla, okuholela ekusebenzeni kahle kokuqeqeshwa okuphansi ngisho nengozi eyengeziwe yokulimala.

1. Ukuma okufanele kokugijima

Uma ugijima ku-i-treadmill, gcina umzimba wakho uqonde, qinisa kancane ingaphakathi lakho, futhi ugweme ukuthambekela phambili noma emuva kakhulu. Jikisa izingalo zakho ngokwemvelo. Uma izinyawo zakho zithinta umhlabathi, zama ukuhlala phansi ngonyawo lwakho oluphakathi noma unyawo lwangaphambili kuqala ukuze unciphise umthelela emalungeni akho edolo. Uma ujwayele ukugijima, ungakhulisa ngokufanele ukuthambekela (1%-3%) ukuze ulingise ukumelana kokugijima ngaphandle futhi uthuthukise ukusebenza kahle kokushisa amafutha.

2. Ukulungiswa okunengqondo kwejubane kanye nokuthambeka

Abaqalayo belulekwa ukuthi baqale ngokuhamba kancane (3-4km/h), bese bejwayela kancane kancane ngaphambi kokuqhubekela phambili ekugijimeni (6-8km/h). Uma umgomo uwukunciphisa amafutha, ungasebenzisa indlela yokuqeqesha yesikhashana, okungukuthi, ugijime ngokushesha umzuzu owodwa (8-10km/h) bese uhamba kancane umzuzu owodwa, uphinda lokhu izikhathi eziningana. Ukulungiswa komthambeka kungathinta kakhulu ukuqina kokuqeqeshwa. Ukwandisa umthambeka ngokulinganisela (5%-8%) kungathuthukisa ukubamba iqhaza kwemisipha ye-gluteal kanye nemilenze.

3. Ubude bokuqeqeshwa kanye nobuningi

Kubantu abadala abanempilo enhle, kunconywa ukuzivocavoca nge-aerobic izikhathi ezintathu kuya kwezi-5 ngesonto, isikhathi ngasinye imizuzu engama-30 kuya kwengama-45. Uma ufuna ukuthuthukisa ukukhuthazela, ungandisa kancane kancane isikhathi sokugijima. Uma umgomo oyinhloko ukwehlisa amafutha, ukuqeqeshwa kwezikhawu eziphakeme (HIIT) kungahlanganiswa ukuze kufinyezwe isikhathi seseshini ngayinye yokuqeqesha ngenkathi kwandiswa amandla.

4. Ukufudumeza nokuzelula

Ngaphambi kokungena ku-treadmill, kunconywa ukuthi wenze imizuzu emi-5 kuya kweyi-10 yokuzifudumeza ngamandla (njengokuphakamisa amadolo aphezulu, ukugxuma ama-jack), bese welula imilenze yakho ukuze unciphise ukuqina kwemisipha nobuhlungu.

Ngokulungisa ngokwesayensi ukusetshenziswa kweama-treadmill, abasebenzisi bangakhulisa imiphumela yabo yokuqeqeshwa ngenkathi benciphisa ingozi yokulimala kwezemidlalo.