Ukwehlisa isisindo kungaba uhambo oluyinselele, kodwa ngamathuluzi nokuzimisela okufanele, kungenzeka nakanjani.I-treadmilliyithuluzi elihle kakhulu elingakusiza ukwehlisa isisindo. Lo mshini wokuzivocavoca ngeke nje uqinise uhlelo lwakho lwenhliziyo nemithambo yegazi, kodwa futhi uzokusiza ukuthi ushise amakhalori ngendlela efanele. Kule bhulogi, sizoxoxa ngendlela yokwehlisa isisindo ngempumelelo ngokufaka ukujima kwe-treadmill ohlelweni lwakho lokuzivocavoca.
1. Qala ngokuzifudumeza:
Ngaphambi kokugxuma ku-treadmill, kubalulekile ukufudumala imisipha yakho kahle. Chitha imizuzu embalwa wenza umsebenzi olula we-aerobic, njengokuhamba noma ukwelula. Lokhu kuzolungiselela umzimba wakho umsebenzi onzima ozayo, kunciphisa ingozi yokulimala.
2. Shintsha isivinini sakho:
Ukuxuba ijubane ngesikhathi sokuzivocavoca kwe-treadmill kungaholela emiphumeleni ephumelela kakhulu yokwehlisa isisindo. Faka izikhawu ngesivinini esiphansi, esiphakathi nesiphezulu ohlelweni lwakho lokuzivocavoca. Qala ngokuhamba ngezinyawo noma ukugijima bese ukhulisa ijubane lakho kancane kancane. Bese, shintsha izikhathi zokuphumula ezinamandla kakhulu ngezikhathi zokululama. Le ndlela yaziwa ngokuthi ukuqeqeshwa kwezikhawu eziphakeme (HIIT), futhi yaziwa ngokukhulisa imetabolism yakho futhi ishise amakhalori isikhathi eside ngemuva kokuphela kokuzivocavoca kwakho.
3. Khulisa ukuthambeka:
Ukwengeza ukuthambekela ekuzilolongeni kwakho kwe-treadmill kuyindlela enhle kakhulu yokuphonsela inselelo amaqembu amaningi emisipha nokwandisa ukusha kwamakhalori akho. Ukwengeza ukuthambekela nakho kulingisa ukuhamba noma ukugijima entabeni, okunikeza umzimba wakho ukuzivocavoca okunzima. Khulisa ukuthambekela kancane kancane njengoba izinga lakho lokufaneleka lithuthuka.
4. Sebenzisa ishejuli yezikhawu:
Ama-treadmill amaningi anamuhla anezinketho eziningi zesikhathi esihleliwe kusengaphambili. Lezi zinhlelo zishintsha ngokuzenzakalelayo izilungiselelo zesivinini kanye nokuthambekela, okukusindisa enkingeni yokuzilungisa ngesandla. Lezi zinhlelo zesikhathi zenza kube lula ukufaka amandla ahlukahlukene ekuzilolongeni kwakho ngenkathi ugcina ukuhambisana.
5. Qapha izinga lokushaya kwenhliziyo yakho:
Ukuze uqiniseke ukuthi uzivocavoca ngamandla afanele ukuze wehlise isisindo, kuyasiza ukuqapha izinga lokushaya kwenhliziyo yakho. Sebenzisa inzwa yokushaya kwenhliziyo ku-treadmill yakho noma gqoka i-tracker yokufaneleka noma i-chest strap ehambisanayo. Ngokuvamile, hlose ukugcina izinga lokushaya kwenhliziyo yakho lingaphakathi kwama-50-75% wezinga lokushaya kwenhliziyo lakho eliphezulu ngesikhathi sokuqeqeshwa kwe-treadmill.
6. Faka ukuqeqeshwa kwamandla:
Nakuba ukujima kwe-treadmill kusebenza kahle kakhulu ekunciphiseni isisindo, ungakhohlwa ukubaluleka kokuqeqeshwa kwamandla. Ukuhlanganisa ukuqeqeshwa kwe-treadmill nokuqeqeshwa kwamandla okuvamile kungasiza ekwakheni imisipha. Ukwanda kwemisipha kusiza ukusheshisa imetabolism yakho, okukuvumela ukuthi ushise amakhalori amaningi ngisho nalapho uphumule.
7. Hlala uhambisana:
Isihluthulelo sokunciphisa isisindo ngempumelelo ukuphikelela. Lwela okungenani imizuzu eyi-150 yomsebenzi we-aerobic olinganiselayo noma imizuzu engama-75 yomsebenzi onzima ngesonto. Ngokufaka ukujima kwe-treadmill nezinye izivivinyo ohlelweni lwakho, ungafinyelela imiphumela ebalulekile yokunciphisa isisindo ngokuhamba kwesikhathi.
Ekuphetheni:
Ukusebenzisa i-treadmill njengengxenye yohambo lwakho lokunciphisa isisindo kuyisinqumo esihlakaniphile nesisebenzayo. Khumbula ukubeka phambili ukuphepha njalo futhi uthintane nochwepheshe wakho wezempilo noma umqeqeshi wokuzivocavoca oqinisekisiwe ngaphambi kokuzibandakanya kunoma yiluphi uhlelo olusha lokuzivocavoca. Ngokufaka ukuqeqeshwa kwesikhashana, ukusebenzisa ukuthambekela, ukuqapha ukushaya kwenhliziyo yakho, kanye nokungaguquguquki, ungathola okuningi ekuzilolongeni kwakho kwe-treadmill futhi wehlise lawo makhilogremu engeziwe ngokuzimisela nokuphikelela. Ngakho-ke bopha ama-sneakers akho, gibela i-treadmill, bese ulungela ukufinyelela imigomo yakho yokufaneleka!
Isikhathi sokuthunyelwe: Julayi-13-2023