Ukhathele yini ukuzilolonga kwe-treadmill okuyisicefe okungakunikezi inselele ngokwanele? Uma kunjalo, sekuyisikhathi sokuvula imfihlo yomsebenzi wokuthambekela. Kulesi sihloko sebhulogi, sikuqondisa ukuthi ungabala kanjani ukuthambekela kwe-treadmill yakho ukuze wandise ukuqina kokuzilolonga kwakho, uhlose amaqembu emisipha ahlukene, futhi ufeze imigomo yakho emikhulu yokufaneleka. Lungela ukuthatha ukuqeqeshwa kwakho kwe-treadmill uye ezingeni elisha ngokuphelele!
Funda ngokuthambekela ku-treadmill:
Ngaphambi kokuba singene ezibalweni, ake siqonde umqondo wokuthambekela kwe-treadmill. Ukuthambekela kubhekisela ekhoneni lapho indawo yokugijima iphakama khona, okulingisa indawo ekhuphukayo. Ngokwandisa ukuthambekela, uphonsela umzimba wakho inselelo kakhulu futhi uhilela amaqembu ahlukahlukene emisipha, okwandisa ukukhuthazela kwenhliziyo, ukusha kwamakhalori, kanye namandla emilenze. Ukwethula ukuthambekela ohlelweni lwakho lwe-treadmill kuyindlela enhle kakhulu yokwengeza ukuhlukahluka, ukuqina, kanye nokusebenza kahle ekuzivocavoceni kwakho.
Bala iphesenti lokuthambeka:
Ukuze ubale iphesenti lokuthambekela ku-treadmill, udinga izilinganiso ezimbili eziyisisekelo: ukuphakama okuqondile kanye nobude be-treadmill. Okokuqala, kala ukuphakama okuqondile ngokuthola iphuzu eliphakeme kakhulu lokuthambekela lapho i-treadmill isendaweni eyisicaba. Susa iphuzu eliphansi kakhulu kulokhu kulinganisa ukuze uthole ukuphakama okuqondile. Okulandelayo, kala ubude be-treadmill kusuka kuma-roller angemuva kuya kuma-roller angaphambili. Sebenzisa lezi zilinganiso ngalezi zindlela ezilandelayo:
Amaphesenti Okuthambekela = (Ukuphakama Okuqondile / Ubude Besigayo Sokunyathela) x 100
Uma iphesenti lokuthambekela selibaliwe, ungafaka lelo nani kuzilungiselelo ze-treadmill bese uqala uhambo lwakho lokuthambekela.
Izinzuzo Zokuqeqeshwa Okungaguquki:
Ukufaka ukuqeqeshwa kokuzivocavoca kokuzivocavoca kokuzivocavoca kokuzivocavoca kokuzivocavoca kokuzivocavoca kungaba nezinzuzo eziningi zomzimba nezengqondo. Njengoba ukhulisa ukuthambekela, usebenza kakhulu ngamalunga akho, ama-hamstrings, namathole, wakha amandla emisipha kanye nokudweba. Ngaphezu kwalokho, kukhulisa ukushisa kwamakhalori, okungasiza ekunciphiseni isisindo. Izidingo zenhliziyo zokuzivocavoca okuphezulu nazo zingathuthukisa impilo yenhliziyo kanye nokukhuthazela. Ngaphezu kwalokho, ukuqeqeshwa kokuzivocavoca kokuzivocavoca kuhlose amaphethini ahlukene okusebenza kwemisipha, kuqede ukuthambekela kwezindawo eziyisicaba futhi kugcine ukugxila kulo lonke ukuzivocavoca kwakho.
Amathiphu Okuzivocavoca Okuphumelelayo Kokuzilolonga:
Ukuze uthole okuningi ekuzilolongeni kwakho kokuthambekela, cabanga ngala macebiso alandelayo. Khulisa kancane kancane iphesenti lokuthambekela ukuze ugweme ukucindezeleka kwemisipha okungazelelwe. Qala ngokuthambekela okuphansi okungaba ngu-1-2% bese usebenza ngendlela yakho njengoba izinga lakho lokufaneleka lithuthuka. Hlanganisa izikhawu ngokushintshana phakathi kwezinkathi zokuthambekela okukhulu kanye nezikhathi zokululama ezindaweni eziphansi noma ezindaweni ezisicaba. Le ndlela iphakamisa izinga lokushaya kwenhliziyo yakho futhi yenezela enseleleni. Shintsha ubude kanye nokuqina kokuzilolonga kwakho ukuze uvimbele ukwehla kwesisindo futhi ugcine umzimba wakho uvumelana nezimo. Okokugcina, gcina isimo esifanele futhi uhlanganyele ingaphakathi lakho ngenkathi uzilolonga. Lokhu kuqinisekisa ukuzibandakanya kwemisipha okuphumelelayo futhi kunciphisa ingozi yokulimala.
Isiphetho:
Ngokuqonda ukuthi ungabala kanjani ukuthambekela ku-treadmill, manje usunalokho okudingekayo ukuze uthuthukise ukujima kwakho. Ukuqeqeshwa kokuthambekela kunezinzuzo eziningi, kusukela ekuthuthukiseni amandla emilenze kuya ekuthuthukiseni ukuqina kwenhliziyo nemithambo yegazi. Ngakho-ke ngesikhathi esizayo lapho unyathela ku-treadmill, qiniseka ukuthi usebenzisa umsebenzi wokuthambekela bese uthatha inselelo ezayo. Lungela ukuguqula indlela ozivocavoca ngayo futhi ufeze imiphumela oyifunayo.
Isikhathi sokuthunyelwe: Julayi-15-2023