Ukuhamba ku-treadmillkuyindlela enhle yokuhlanganisa ukuvivinya umzimba esimisweni sethu sansuku zonke futhi kusigcina simatasa kungakhathaliseki izimo zezulu ngaphandle.Nokho, uma umusha kuma-treadmill noma uzibuza ukuthi kufanele uhambe isikhathi esingakanani ukuze wandise izinzuzo zakho zokufaneleka, usendaweni efanele.Kule bhulogi, sizohlola ubude besikhathi obufanele bokuhamba nge-treadmill, sicabangela izici ezihlukahlukene ezingakusiza ufinyelele imigomo yakho yokufaneleka ngempumelelo.Ngakho-ke, ake sibheke ngokujulile!
Izinto okufanele zicatshangelwe:
1. Ileveli yokufaneleka: Into yokuqala okufanele uyicabangele ileveli yakho yamanje yokufaneleka.Uma ungumuntu osaqalayo noma usanda kubuyela ekuzilolongeni, kunconywa ukuthi uqale ngokuhamba okufushane.Qala ngeseshini yemizuzu eyi-10 kuye kweyi-15 futhi kancane kancane wandise ubude besikhathi njengoba amandla akho namandla akho athuthuka.
2. Imigomo Yezempilo: Imigomo yakho yezempilo nayo idlala indima ebalulekile ekunqumeni ubude besikhathi sokuhamba kwakho kwe-treadmill.Uma umgomo wakho uwukwehlisa isisindo, kungase kudingeke ukuhamba ngezinyawo okude, ngokuvamile imizuzu engu-45 ukuya ehoreni.Ngakolunye uhlangothi, uma ugxile ekugcineni impilo yakho yonke kanye nokuphila kahle, ukuhamba imizuzu engu-30 kuyokwanela.
3. Isikhathi Esitholakalayo: Cabangela isikhathi ongasabela ukuhamba nge-treadmill.Nakuba ukuhamba okude kunezinzuzo zako, kubalulekile ukuthola isikhathi esifanelana nesimiso sakho futhi esimeme ngokuhamba kwesikhathi.Khumbula, ukungaguquguquki kuyisihluthulelo.
4. Ukuqina: Ukushuba kokuhamba ku-treadmill kubaluleke ngokufanayo.Zama ukuphakamisa izinga lokushaya kwenhliziyo yakho ukuze uzizwe uphefumula kancane kodwa ukwazi ukubamba ingxoxo.Lokhu kungafezwa ngokukhuphula isivinini sakho noma ukukhulisa izikhawu zakho zokuhlehla phakathi nokuhamba, okuthuthukisa ukushiswa kwekhalori kanye nezinzuzo zonke zenhliziyo nemithambo yegazi.
Thola indawo emnandi:
Manje njengoba sesixoxile ngezinto okufanele zicatshangelwe, ake sithole indawo emnandi yokuqeqeshwa okusebenzayo kwe-treadmill.Okokuqala, qala ngokuhamba ngesivinini esimaphakathi imizuzu eyi-10 kuye kweyi-15, uhlose ukukwenza kathathu noma kane ngesonto.Khulisa isikhathi kancane kancane sibe yimizuzu engama-20, bese kuba imizuzu engama-30 njengoba wakha ukuqina nokunethezeka.
Kubantu abahamba ngezinyawo abaphakathi, ukuhamba imizuzu engama-30 kuya kwengama-45 izikhathi ezintathu kuya kweziyisihlanu ngesonto kungasiza.Hlanganisa ukuqeqeshwa kwesikhashana ngokungeza isivinini esifushane noma ukuthambekela ekuziphoseleni inselelo futhi uthuthukise ukusebenza kwakho.
Abahamba ngezinyawo abathuthukile bangenza amaminithi angu-45 kuya ehoreni lokuzivocavoca izikhathi ezinhlanu ngeviki ukuze balondoloze amazinga okufaneleka futhi bafinyelele imigomo yokulahlekelwa isisindo noma i-aerobic endurance.Zama ukuhlanganisa izikhawu futhi uthambekise izinguquko ukuze uthole inselele eyengeziwe.
Khumbula, lezi yiziqondiso ezijwayelekile futhi kubalulekile ukulalela umzimba wakho.Uma uhlangabezana nokukhathala noma ukungakhululeki, qiniseka ukuthi ulungisa ngokufanele futhi uthintane nochwepheshe bezempilo uma kunesidingo.
Ekuphetheni:
Uma kuziwa ekutheni kufanele uhambe isikhathi esingakanani ku-treadmill, kunezici ezimbalwa okufanele uzicabangele, okuhlanganisa izinga lakho lokufaneleka, imigomo yezempilo, ukutholakala kwesikhathi kanye nokuqina.Kwabaqalayo, kunconywa ukuthi uqale ngamaseshini amafushane wokuqeqesha futhi kancane kancane wandise ubude besikhathi, kuyilapho abahamba ngezinyawo abathuthukile bangakhetha ukuhamba okude ukuze bafinyelele imigomo ethile.Okubalulekile wukungaguquguquki nokuthola ubude besikhathi obufanelana nendlela yakho yokuphila, ukuqinisekisa isimiso esimeme sokuzivocavoca esithuthukisa impilo yakho yonke kanye nokuphila kahle.Ngakho-ke, ngena ku-treadmill, thola isikhathi sakho esingcono kakhulu, futhi ujabulele uhambo lwakho lokufaneleka okunempilo!
Isikhathi sokuthumela: Jul-05-2023