Njengemishini yokuzivocavoca ethandwayo, i-treadmill ayikwazi nje ukusiza abasebenzisi ukuthi benze ukuzivocavoca okusebenzayo kwe-aerobic, kodwa futhi inciphise ukulimala kwezemidlalo futhi ithuthukise imiphumela yokuzivocavoca ngokufudumeza nokuzelula okunengqondo. Kubathengi bamazwe ngamazwe abathengisa ngobuningi, ukuqonda indlela yokufudumeza nokuzelula ngokwesayensi ku-treadmill akugcini nje ngokuthuthukisa inani elengeziwe lomkhiqizo, kodwa futhi kunikeze amakhasimende isiqondiso esibanzi sokusetshenziswa. Lesi sihloko sizokwethula izindlela, izinyathelo kanye nezinyathelo zokuqapha zokufudumeza nokuzelula ku-i-treadmillngokuningiliziwe ukukusiza ukuthi uqonde kangcono futhi ukhuthaze lo msebenzi.
Okokuqala, ukubaluleka kokufudumeza umzimba
1. Phakamisa izinga lokushisa lomzimba wakho
Ukuzifudumeza kwandisa izinga lokushisa lomzimba, okwenza imisipha namalunga kube lula futhi kunciphisa ingozi yokulimala ngesikhathi sokuzivocavoca. Ngokuzivocavoca okulula kokuzifudumeza, ungandisa ukujikeleza kwegazi futhi ulungiselele ukuzivocavoca kwakho okuzayo okunamandla.
2. Nciphisa ukulimala kwezemidlalo
Ukuzifudumeza okufanele kuvuselela imisipha, kuthuthukisa ukunyakaza kwamalunga, futhi kunciphisa amathuba okucindezeleka kwemisipha kanye nokuklwebheka kwamalunga. Lokhu kubaluleke kakhulu kubasebenzisi abasebenzisa ama-treadmill isikhathi eside, njengoba ukugijima ngokwakho kuwukuzivocavoca okunamandla kakhulu.
3. Thuthukisa ukusebenza kwezemidlalo
Ukuzifudumeza kusiza umzimba wakho ukuba ube sesimweni esihle futhi kuthuthukise ukusebenza. Ngokusebenzisa uhlelo lwezinzwa lomzimba kanye nohlelo lwemisipha, abasebenzisi bangalawula kangcono ukunyakaza kwabo ngesikhathi sokugijima futhi bathuthukise ukusebenza kahle kokuzivivinya.
Okwesibili, indlela yokuzifudumeza ku-treadmill
1. Hamba kalula
Isinyathelo sokuqala sokufudumala e-i-treadmillukuhamba okulula. Setha isivinini se-treadmill ezingeni eliphansi (isb. 3-4 km/h) ukuhamba imizuzu emi-5-10. Lokhu kungasiza umzimba ukuthi ujwayele kancane kancane isigqi sokuzivocavoca, kukhuphule izinga lokushaya kwenhliziyo ngenkathi kunciphisa umthelela emalungeni.
2. Ukwelula okunamandla
Ukwelula okunamandla kuyindlela yokufudumeza umzimba ekhulisa ukuguquguquka ngokunyakaza kwamalunga nemisipha. Uma wenza ukwelula okunamandla ku-treadmill, ungafaka okulandelayo:
Ukujikijela imilenze: Yima eceleni kwe-treadmill bese ujikijela imilenze yakho kancane, kancane kancane wandise ububanzi bokujikijela futhi ushukumise amalunga akho enqulwini.
Ukuphakamisa imilenze ephezulu: Setha isivinini se-treadmill sibe ngesivinini esiphansi bese wenza izivivinyo zokuphakamisa imilenze ephezulu ukuze usebenze imisipha yemilenze.
Ukujikijela ingalo: izingalo ziyagoba ngokwemvelo, zijikijela izingalo ngobumnene, zinyakazise ihlombe.
3. Ukugxuma kancane
Ukugxuma okulula kungenye indlela ephumelelayo yokuzifudumeza. Uma wenza ukugxuma okulula ku-treadmill, ungathatha izinyathelo ezilandelayo:
Ukugxuma ngezinyathelo: Setha i-treadmill ngesivinini esiphansi bese wenza ukugxuma okuncane okubandakanya imisipha yeqakala neyesinqe.
Ukuphakamisa imilenze ngendlela ehlukile: Yenza ukuphakamisa imilenze ngendlela ehlukile ku-treadmill ukuze uthuthukise amandla emilenze kanye nokuguquguquka.
Okwesithathu, ukubaluleka kokwelula
1. Nciphisa ukukhathala kwemisipha
Ukuzilula kunganciphisa ngempumelelo ukukhathala kwemisipha futhi kusize umzimba ukuthi ululame. Ngokuzilula, ungakhuthaza ukujikeleza kwegazi, usheshise ukukhishwa kwemfucuza ye-metabolic, futhi unciphise ubuhlungu bemisipha.
2. Thuthukisa ukuguquguquka
Ukuzilula njalo kungathuthukisa ukuguquguquka komzimba wakho futhi kwandise ububanzi bokunyakaza kwamalunga akho. Lokhu kubaluleke kakhulu kubasebenzisi be-treadmill ngoba ukugijima ngokwakho kuwukuzivocavoca okunzima kwamalunga nemisipha.
3. Khuthaza ukululama
Ukuzilula kusiza umzimba ukuthi ululame ngokushesha ngemva kokuzilolonga. Ngokuzilula, ungaphumuza imisipha eqinile, unciphise ukukhathala ngemva kokuzilolonga, futhi uthuthukise isivinini sokululama komzimba.
Okwesine, indlela yokwelula ku-treadmill
1. Ukwelula okuqinile
Ukwelula okuqinile kuyindlela yokwandisa ukuguquguquka kwemisipha ngokubamba isikhundla sokwelula isikhathi esithile. Uma welula okuqinile ku-treadmill, ungafaka okulandelayo:
Ukwelula imilenze: Setha i-treadmill ibe nesivinini esiphansi bese welula imilenze yakho. Ungasebenzisa ukuma noma ukuhlala ukuze welule imisipha yemilenze yakho.
Ukwelula ukhalo: Bamba ingalo ye-treadmill ngezandla zakho bese ugoba umzimba wakho ohlangothini olulodwa ukuze welule imisipha yakho yokhalo.
Ukwelula amahlombe: Setha i-treadmill ibe nesivinini esiphansi bese welula amahlombe. Ungawelula imisipha yamahlombe ngokuhlanganisa izandla zakho.
2. Ukwelula okunamandla
Ukwelula okunamandla kuyindlela yokwelula eyandisa ukuguquguquka ngokunyakaza kwamalunga nemisipha. Uma wenza ukwelula okunamandla ku-treadmill, ungafaka okulandelayo:
Ukujikijela imilenze: Yima eceleni kwe-treadmill bese ujikijela imilenze yakho kancane, kancane kancane wandise ububanzi bokujikijela futhi ushukumise amalunga akho enqulwini.
Ukuphakamisa imilenze ephezulu: Setha isivinini se-treadmill sibe ngesivinini esiphansi bese wenza izivivinyo zokuphakamisa imilenze ephezulu ukuze usebenze imisipha yemilenze.
Ukujikijela ingalo: izingalo ziyagoba ngokwemvelo, zijikijela izingalo ngobumnene, zinyakazise ihlombe.
3. Ukulula i-squat
Ukwelula umzimba wonke kuyindlela ephumelelayo yokwelula umzimba wonke. Uma wenza ukwelula umzimba wonke ku-treadmill, ungathatha lezi zinyathelo ezilandelayo:
Ukuma ugobe: Yima ku-treadmill izinyawo zakho ziqhelelene ngamahlombe bese wenza ama-squats ukuze welule imilenze yakho kanye nemisipha yangemuva engezansi.
Khuphuka ubheke odongeni: Setha isivinini se-treadmill sibe ngesivinini esiphansi bese ukhuphuka ubheke odongeni ukuze wandise umphumela wokunwebeka.
Ezinhlanu, izinyathelo zokuphepha zokufudumeza nokwelula
1. Isikhathi sokuzifudumeza
Isikhathi sokuzifudumeza kufanele silungiswe ngokwesimo somuntu ngamunye kanye nokuqina kokuzivocavoca. Ngokuvamile, isikhathi sokuzifudumeza kufanele sibe phakathi kwemizuzu emi-5-10. Ngokuzivocavoca okunamandla kakhulu, isikhathi sokuzifudumeza singandiswa ngokufanele.
2. Isikhathi sokunwebeka
Isikhathi sokulula kufanele futhi silungiswe ngokwezimo zomuntu ngamunye kanye nokuqina kokuzivocavoca. Ngokuvamile, isikhathi sokulula kufanele sibe phakathi kwemizuzu eyi-10-15. Ngezikhathi ezinde zokuzivocavoca, isikhathi sokulula singandiswa ngokufanele.
3. Imithetho yokunyakaza
Kungakhathaliseki ukuthi ukufudumala noma ukwelula umzimba, inqubo ibaluleke kakhulu. Ukunyakaza okungajwayelekile akugcini nje ngokwehluleka ukufeza umphumela ofiselekayo, kodwa futhi kungandisa ingozi yokulimala. Ngakho-ke, lapho ukufudumala nokwelula umzimba, kufanele uqinisekise ukuthi ukunyakaza kujwayelekile futhi ugweme amandla amaningi noma ukunyakaza okungazelelwe.
4. Yenza kube ngokwakho
Imikhuba yomzimba kanye nokuzivocavoca komzimba womuntu wonke ihlukile, ngakho-ke izindlela zokufudumeza nokwelula umzimba nazo kufanele zilungiswe ngokwezimo zomuntu ngamunye. Kwabaqalayo, ukuqina nesikhathi sokufudumeza nokwelula umzimba kungancishiswa ngokufanele; Kwabagijimi abanolwazi, ukuqina nesikhathi sokufudumeza nokwelula umzimba kungandiswa ngokufanele.
Isifinyezo se-Vi.
Ukufudumala kwesayensi kanye nokwelula phezui-treadmillayikwazi nje ukunciphisa ukulimala kwezemidlalo nokuthuthukisa umphumela wokuzivocavoca, kodwa futhi isize umzimba ukuthi ululame ngokushesha. Ngendlela efanele yokufudumeza nokwelula, abasebenzisi bangathola ulwazi olungcono lokufaneleka ku-treadmill. Kubathengi bamazwe ngamazwe abathengisa ngobuningi, ukuqonda lezi zindlela akugcini nje ngokuthuthukisa inani elengeziwe lemikhiqizo, kodwa futhi kunikeze amakhasimende isiqondiso esiphelele sokusetshenziswa.
Lona umhlahlandlela ophelele wokufudumala nokwelula i-treadmill. Ngethemba ukuthi lesi sihloko sizokusiza ukuthi uqonde kangcono izitayela zakamuva neziqondiso kulo mkhakha. Uma uneminye imibuzo noma udinga ulwazi oluningiliziwe, sicela ukhululeke ukuxhumana nathi.
Isikhathi sokuthunyelwe: Mashi-26-2025