Ekufuneni impilo enempilo emgwaqweni, i-treadmill isibe ithuluzi lokufaneleka elithandwayo kubantu abaningi. Ukuqeqeshwa kwe-Interval (HIIT), njengendlela yokuzivocavoca ephumelelayo, kuye kwahlonishwa kakhulu emjikelezweni wokufaneleka eminyakeni yamuva. Namuhla, ake sihlole ukuqeqeshwa kwe-interval ku-treadmill nokuthi kungakusiza kanjani ukushisa amafutha ngokushesha futhi kwandise ukukhuthazela.
Kuyini ukuqeqeshwa kwezikhawu?
Ukuqeqeshwa Kwesikhawu Esinamandla Kakhulu (HIIT) uhlobo lokuqeqeshwa olushintsha ukuzivocavoca okunamandla kakhulu nokuzivocavoca okulula kokululama. Le ndlela yokuqeqesha ayithuthukisi nje kuphela ukusebenza kwenhliziyo namaphaphu, kodwa futhi ishisa amafutha amaningi ngesikhathi esifushane, ikusize ufinyelele imigomo yakho yokufaneleka ngokushesha.
Uhlelo lokuqeqeshwa lwesikhashana ku-i-treadmill
Ukuqeqeshwa kwesikhashana ku-treadmill kulula kakhulu, futhi ungabeka ukuqina nesikhathi sokuqeqeshwa okuhlukile kuye ngezinga lakho lokufaneleka kanye nemigomo. Nasi uhlelo lokuqeqeshwa kwesikhashana se-treadmill lwabaqalayo:
Isigaba sokuzifudumeza (imizuzu emi-5)
Isivinini: Ukugijima, isivinini esibekwe ku-4-5 km/h.
Ukuthambeka: Gcina ku-0%-2%.
Umgomo: Ukujwayela umzimba kancane kancane ukuzivocavoca, ukwandisa izinga lokushaya kwenhliziyo nokunciphisa ingozi yokulimala.
Isigaba sokuqina okuphezulu (imizuzwana engama-30)
Isivinini: Ukugijima ngokushesha, isivinini sibekwe ku-10-12 km/h.
Ukuthambeka: Gcina ku-0%-2%.
Umgomo: Khulisa ngokushesha izinga lokushaya kwenhliziyo libe ngu-80%-90% wezinga eliphezulu lokushaya kwenhliziyo.
Isigaba sokuqina okuphansi (umzuzu ongu-1)
Isivinini: Ukugijima, isivinini esibekwe ku-4-5 km/h.
Ukuthambeka: Gcina ku-0%-2%.
Umgomo: Vumela umzimba ululame futhi wehlise ijubane lokushaya kwenhliziyo.
Umjikelezo ophindaphindayo
Inani lezikhathi: Phinda izigaba ezingenhla zokuqina okuphezulu kanye nokuqina okuphansi ukuze uthole imijikelezo engu-8-10 isiyonke.
Isikhathi sonke: Cishe imizuzu eyi-15-20.
Isigaba sokupholisa (imizuzu emi-5)
Isivinini: Ukugijima, isivinini esibekwe ku-4-5 km/h.
Ukuthambeka: Gcina ku-0%-2%.
Umgomo: ukubuyisela kancane kancane izinga lokushaya kwenhliziyo emazingeni ajwayelekile nokunciphisa ubuhlungu bemisipha.
Izinzuzo zokuqeqeshwa kwesikhashana
Ukushisa amafutha ngempumelelo: Ukuqeqeshwa kwesikhashana kushisa amafutha amaningi ngesikhathi esifushane, okukusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo ngokushesha.
Thuthukisa ukukhuthazela: Ngokushintshanisa ukuqeqeshwa okunamandla aphezulu kanye nokuqeqeshwa okunamandla aphansi, ungathuthukisa ngempumelelo ukusebenza kwenhliziyo nokuphefumula kanye nokukhuthazela.
Yonga isikhathi: Ukuqeqeshwa kwesikhashana kungaletha imiphumela engcono ngesikhathi esincane kunezindlela ezivamile zokugijima isikhathi eside.
Ukuguquguquka okuphezulu: Ukuqeqeshwa kwesikhashana ku-i-treadmillkungalungiswa ngokuya ngokufaneleka komzimba kanye nemigomo yomuntu ngamunye, okufanele amazinga ahlukene abathandi bokufaneleka komzimba.
Izindaba ezidinga ukunakwa
Fudumala bese upholisa: Ungawunaki umzuzu wokufudumeza nokupholisa, okusiza ukunciphisa ingozi yokulimala nokuthuthukisa ukusebenza kahle kokuqeqeshwa.
Lungisa ukufaneleka komzimba: Uma usaqala, qala ngesivinini esiphansi kanye namandla bese ukhulisa ubunzima kancane kancane.
Qhubeka uphefumula: Ngesikhathi sokuphefumula ngamandla aphezulu, qhubeka uphefumula ngokujulile futhi ugweme ukubamba umoya wakho.
Lalela umzimba wakho: Uma uzizwa ungaphilile, yeka ukuziqeqesha ngokushesha bese uphumula.
Ukuqeqeshwa kwesikhashana ku-treadmill kuyindlela ephumelelayo neguquguqukayo yokulungela impilo yanamuhla ematasa. Ngohlelo lokuqeqeshwa oluhlelekile, ungandisa ukukhuthazela, ushise amafutha, futhi ujabulele ukugijima ngesikhathi esifushane. Yenza lokho futhi wenze ukuqeqeshwa kwesikhashana kube yingxenye yendlela yakho yokuphila enempilo!
Isikhathi sokuthunyelwe: Feb-19-2025