I-treadmill ayiyona nje kuphela umsizi omuhle wokuqina komzimba, kodwa futhi iyithuluzi eliphumelelayo lokuqeqeshwa kokuvuselelwa. Kungakhathaliseki ukuthi ukululama ngemva kokuhlinzwa, ukuvuselelwa kokulimala kwamalunga, noma ukuphathwa kwezifo ezingamahlalakhona, ama-treadmillhlinzeka ngendawo ephephile nelawulwayo yokuzivocavoca. Nasi isiqondiso esiwusizo sokusebenzisa i-treadmill ekuqeqeshweni kokuvuselelwa.
1. Ukulungiselela ngaphambi kokuqeqeshwa kokuvuselelwa
Njalo thintana nodokotela noma nochwepheshe wezokwelapha ngaphambi kokuqala ukululama ukuze uqiniseke ukuthi uhlelo lokuzivocavoca luhambisana nesimo sakho. Ngaphezu kwalokho, qaphela ukuthi:
Khetha i-treadmill efanele: Khetha i-treadmill enesistimu yokushelela kanye nokwehla okulungisekayo ukuze unciphise umthelela emalungeni akho.
Gqoka izicathulo zezemidlalo ezifanele: Khetha izicathulo zezemidlalo ezisekela kahle futhi ezimunca ukushaqeka ukuze uvikele izinyawo namadolo akho.
Ukuzilolonga kokuzifudumeza: Yenza ukuzifudumeza kwemizuzu emi-5-10, njengokuzelula noma ukuhamba kancane, ukuze usebenze imisipha namalunga.
2. Izindlela ezithile zokuqeqeshwa kokuvuselelwa
Kuye ngemigomo yokuvuselelwa kanye nezimo zomuntu ngamunye, izindlela zokuqeqesha ezilandelayo zingakhethwa:
(1) Ukuqeqeshwa kokuhamba ngezinyawo
Kufanelekile: ukululama ngemva kokuhlinzwa, ukulimala kwamalunga noma ukungawuvivinyi umzimba isikhathi eside.
Indlela: Setha isivinini se-treadmill sibe ngu-2-4 km/h, lungisa i-slope ibe ngu-0%, hamba imizuzu eyi-10-20 isikhathi ngasinye, kancane kancane wandise isikhathi nesivinini.
Qaphela: Gcina umzimba wakho uqonde futhi ugweme ukuthembela kakhulu ezisekelweni.
(2) Ukugijima ngamandla aphansi
Kufanelekela: iziguli ezinenkinga yokusebenza kwenhliziyo namaphaphu noma izifo ezingamahlalakhona.
Indlela: Setha ijubane libe ngu-4-6 km/h, lungisa ukuthambeka kube ngu-1-2%, bese ugijima imizuzu eyi-15-30 isikhathi ngasinye.
Qaphela: Lawula izinga lokushaya kwenhliziyo ngaphakathi kwebanga eliphephile (ngokuvamile u-50-70% wezinga eliphezulu lokushaya kwenhliziyo).
(3)Ukuhamba ngezinyawo
Kufanelekile: ukuvuselelwa kwedolo noma ukuqeqeshwa kwamandla ezitho zangaphansi.
Indlela: Setha ijubane libe ngu-3-5 km/h, lungisa ukuthambeka kube ngu-5-10%, bese uqeqesha imizuzu eyi-10-15 isikhathi ngasinye.
Qaphela: Ukwehla akufanele kube phezulu kakhulu ukuze kugwenywe ukucindezeleka okukhulu edolweni.
(4) Ukuqeqeshwa kwesikhashana
Kufanelekela: labo abadinga ukuthuthukisa ukusebenza kwenhliziyo namaphaphu noma amandla okusebenza kwe-metabolic.
Indlela: Shintsha phakathi kokuhamba ngokushesha nokuhamba kancane, njengokuhamba ngokushesha umzuzu owodwa (isivinini esingu-5-6 km/h), ukuhamba kancane imizuzu emi-2 (isivinini esingu-3-4 km/h), phinda izikhathi ezi-5-10.
Qaphela: Lungisa amandla ngokwesimo somzimba ukuze ugweme ukukhathala ngokweqile.
3. Izinyathelo zokuphepha zokuqeqeshwa kokuvuselelwa
Isinyathelo ngesinyathelo: Qala ngamandla aphansi nesikhathi esifushane bese ukhuphula kancane kancane inani lokuzivocavoca.
Qaphela ukusabela komzimba: Uma uzwa ubuhlungu, isiyezi, noma ubunzima bokuphefumula, yeka ukuziqeqesha ngokushesha bese ubonana nodokotela.
Gcina ukuma okufanele: Yima uqonde, bheka phambili, shwiba izingalo zakho ngokwemvelo, futhi ugweme ukugoba noma ukuthembela kakhulu ezindaweni zokubeka izingalo.
Hlola inqubekela phambili njalo: Lungisa uhlelo lokuqeqesha ngokwemiphumela yokuvuselelwa ukuqinisekisa ukuthi lungokwesayensi futhi luphephile.
4. Ukuphumula ngemva kokuqeqeshwa kokuvuselelwa
Ngemva kokuqeqeshwa, yenza imizuzu emi-5-10 yemisebenzi yokuphumula, njengokuhamba kancane noma ukwelula umzimba, ukuze usize umzimba ukuthi ubuyele esimweni sokuzola kancane kancane. Ngaphezu kwalokho, ukumanzisa kahle umzimba kanye nokudla okunempilo kukhuthaza ukululama komzimba.
Isiphetho
I-Treadmill inikeza indawo ephephile nelawulekayo yokuqeqeshwa kokuvuselelwa, efanele abantu abanezidingo ezahlukene zokuvuselelwa. Ngezindlela zokuqeqesha zesayensi kanye nokuhlela okunengqondo, ama-treadmill awakwazi nje ukusheshisa inqubo yokuvuselelwa, kodwa futhi athuthukisa izinga lempilo iyonke. Ngaphansi kokuqondiswa udokotela noma umqeqeshi ochwepheshe, sebenzisa ngokufanele i-i-treadmill ukwenza indlela yakho yokululama isebenze kahle futhi ivikeleke kakhudlwana.
Isikhathi sokuthunyelwe: Mashi-20-2025