Ukwehlisa isisindo kungaba uhambo oluyinselele, kodwa ngamathuluzi afanele nokuzimisela, kuyenzeka nakanjani.I-treadmilliyithuluzi kumnandi engakusiza ulahlekelwe isisindo.Ngeke nje le mishini yokuzivocavoca iqinise uhlelo lwakho lwenhliziyo, futhi izokusiza ukuthi ushise ama-calories ngendlela efanele.Kule bhulogi, sizoxoxa ngokuthi unganciphisa kanjani isisindo ngempumelelo ngokuhlanganisa ukujima kwe-treadmill ohlelweni lwakho lokufaneleka.
1. Qala ngokuzifudumeza:
Ngaphambi kokugxumela ku-treadmill, kubalulekile ukufudumala kahle imisipha yakho.Chitha amaminithi ambalwa wenza umsebenzi we-aerobic olula, njengokuhamba noma ukuzelula.Lokhu kuzolungiselela umzimba wakho umsebenzi onamandla kakhulu ozayo, unciphise ingozi yokulimala.
2. Shintsha isivinini sakho:
Ukuxuba isivinini ngesikhathi sokuzivocavoca kwe-treadmill kungaholela emiphumeleni ephumelela kakhulu ekulahlekelweni kwesisindo.Faka izikhawu ngesivinini esiphansi, esimaphakathi nesiphezulu esimisweni sakho sokujima.Qala ngohambo olufudumele noma ngokugijima futhi kancane kancane ukhuphule ijubane lakho.Bese, ukushintshanisa izikhathi zokuphumula ezinomfutho ophezulu kanye nezikhathi zokululama.Le ndlela yaziwa ngokuthi i-high-intensity interval training (HIIT), futhi yaziwa ngokuthuthukisa imetabolism yakho futhi ishise ama-calories kudala ngemva kokuphela kokuzivocavoca kwakho.
3. Nyusa umqansa:
Ukwengeza ukuthambekela ekusebenzeni kwakho kwe-treadmill kuyindlela enhle kakhulu yokuphonsela inselelo amaqembu amaningi emisipha futhi wandise ukushiswa kwekhalori yakho.Ukwengeza i-incline kulingisa ukuhamba ngezinyawo noma ukugijima, okunikeza umzimba wakho ukuzivocavoca okunzima.Khulisa kancane kancane ukuthambekela njengoba izinga lakho lokufaneleka lithuthuka.
4. Sebenzisa ishejuli yesikhawu:
Ama-treadmill amaningi esimanje afika nezinhlobonhlobo zezinketho zokuphumula ezihlelwe ngaphambilini.Lezi zinhlelo zishintsha ngokuzenzakalelayo izilungiselelo zesivinini kanye nokuhlehla, zikusindisa enkingeni yokuzilungisa mathupha.Lezi zinhlelo zesikhawu zenza kube lula ukuhlanganisa ukuqina okuhlukahlukene ekusebenzeni kwakho ngenkathi ugcina ukungaguquguquki.
5. Gada izinga lokushaya kwenhliziyo yakho:
Ukuqinisekisa ukuthi uzivocavoca ngendlela efanele ukuze unciphise umzimba, kuyasiza ukuqapha izinga lokushaya kwenhliziyo yakho.Sebenzisa inzwa yokushaya kwenhliziyo ku-treadmill yakho noma gqoka isilandeleli sokufaneleka esihambisanayo noma ibhande lesifuba.Ngokuvamile, hlose ukugcina izinga lokushaya kwenhliziyo yakho lingaphakathi kuka-50-75% wezinga eliphezulu lenhliziyo yakho ngesikhathi sokuqeqeshwa kwe-treadmill.
6. Faka ukuqeqeshwa kwamandla:
Nakuba ukusebenzisa i-treadmill kuphumelela kakhulu ekunciphiseni isisindo, ungakhohlwa ukubaluleka kokuqeqeshwa kwamandla.Ukuhlanganisa ukuqeqeshwa kwe-treadmill nokuqeqeshwa kwamandla avamile kungasiza ekwakheni isisindo semisipha.Ukwanda kwesisindo somzimba kusiza ukusheshisa imetabolism yakho, kukuvumela ukuthi ushise amakholori amaningi ngisho nalapho uphumule.
7. Ungaguquguquki:
Isihluthulelo sokulahlekelwa kwesisindo esiphumelelayo ukuphikelela.Khomba okungenani imizuzu engu-150 yomsebenzi we-aerobic umfutho omaphakathi noma imizuzu engama-75 yomsebenzi onamandla wokuqina ngesonto.Ngokuhlanganisa ukujima kwe-treadmill nokunye ukuzivocavoca esimisweni sakho, ungafinyelela imiphumela ebalulekile yokuncipha ngokuhamba kwesikhathi.
Ekuphetheni:
Ukusebenzisa i-treadmill njengengxenye yohambo lwakho lokulahlekelwa isisindo kuyisinqumo esihlakaniphile nesisebenzayo.Khumbula njalo ukubeka phambili ukuphepha futhi uthintane nochwepheshe wakho wezokunakekelwa kwempilo noma umqeqeshi wokufaneleka ngaphambi kokuhlanganyela kunoma yiluphi uhlelo olusha lokuzivocavoca.Ngokuhlanganisa ukuqeqeshwa kwesikhashana, usebenzisa i-incline, ukuqapha izinga lokushaya kwenhliziyo yakho, kanye nokungaguquguquki, ungathola okuningi ekusebenzeni kwakho kwe-treadmill futhi wehlise lawo maphawundi engeziwe ngokuzimisela nangokukhuthazela.Ngakho bopha amateki akho, gxuma ku-treadmill, futhi ulungele ukufinyelela imigomo yakho yokufaneleka!
Isikhathi sokuthumela: Jul-13-2023