Ukuhamba nge-treadmillkuyindlela enhle yokufaka ukuzivocavoca ohlelweni lwethu lwansuku zonke futhi kusigcine simatasa kungakhathaliseki ukuthi isimo sezulu sinjani ngaphandle. Kodwa-ke, uma umusha kuma-treadmill noma uzibuza ukuthi kufanele uhambe isikhathi esingakanani ukuze wandise izinzuzo zakho zokufaneleka komzimba, usesendaweni efanele. Kule bhulogi, sizohlola isikhathi esifanele sokuhamba nge-treadmill, sicabangela izici ezahlukahlukene zokukusiza ufinyelele imigomo yakho yokufaneleka ngokomzimba ngempumelelo. Ngakho-ke, ake sibheke ngokujulile!
Izinto okufanele uzicabangele:
1. Izinga lokufaneleka komzimba: Into yokuqala okufanele uyicabangele izinga lakho lokufaneleka komzimba njengamanje. Uma usaqala noma usaqala ukujima, kunconywa ukuthi uqale ngokuhamba ngezinyawo okufushane. Qala ngezikhathi zemizuzu eyi-10 kuya kweyi-15 bese wandisa kancane kancane isikhathi njengoba ukuqina kwakho namandla akho kuthuthuka.
2. Imigomo yezempilo: Imigomo yakho yezempilo nayo idlala indima ebalulekile ekunqumeni ubude bokuhamba kwakho kwe-treadmill. Uma umgomo wakho uwukwehlisa isisindo, kungase kudingeke ukuhamba okude, ngokuvamile imizuzu engu-45 kuya ehoreni. Ngakolunye uhlangothi, uma ugxile ekugcineni impilo yakho yonke kanye nenhlalakahle, ukuhamba imizuzu engu-30 kuyokwanela.
3. Isikhathi Esitholakalayo: Cabanga ngesikhathi ongasibekela ukuhamba ngezinyawo. Nakuba ukuhamba okude kunezinzuzo zako, kubalulekile ukuthola isikhathi esifanelana nesimiso sakho futhi esihlala isikhathi eside. Khumbula, ukungaguquguquki kubalulekile.
4. Ukuqina: Ukuqina kokuhamba nge-treadmill kubaluleke ngokulinganayo. Zama ukuphakamisa ukushaya kwenhliziyo yakho ukuze uzizwe ungaphefumuli kahle kodwa ukwazi ukubamba ingxoxo. Lokhu kungafezwa ngokwandisa ijubane lakho noma ukwandisa izikhawu zakho zokuthambekela ngesikhathi uhamba, okuthuthukisa ukusha kwamakhalori kanye nezinzuzo zenhliziyo.
Thola indawo emnandi:
Manje njengoba sesixoxe ngezinto okufanele sizicabangele, ake sithole indawo emnandi yokuqeqeshwa okusebenzayo kokuhamba ngezinyawo nge-treadmill. Okokuqala, qala ngokuhamba ngesivinini esimaphakathi imizuzu eyi-10 kuya kweyi-15, uhlose ukukwenza kathathu kuya kane ngesonto. Khulisa kancane kancane isikhathi sibe yimizuzu engama-20, bese kuba yimizuzu engama-30 njengoba wakha amandla nenduduzo.
Kwabahamba ngezinyawo abaphakathi nendawo, ukuhamba imizuzu engama-30 kuya kwengama-45 izikhathi ezintathu kuya kwezihlanu ngesonto kungasiza. Faka ukuqeqeshwa kwesikhashana ngokungeza ijubane elifushane noma ukuthambekela ukuze uziphonsele inselelo futhi uthuthukise ukusebenza kwakho.
Abahamba ngezinyawo abasezingeni eliphezulu bangenza imizuzu engama-45 kuya kwehora lokuzivocavoca izikhathi ezinhlanu ngesonto ukuze balondoloze amazinga okuqina komzimba futhi bafinyelele imigomo yokwehlisa isisindo noma yokukhuthazela nge-aerobic. Zama ukufaka izikhawu kanye nezinguquko zokuthambekela ukuze uthole inselele eyengeziwe.
Khumbula, lezi yiziqondiso ezijwayelekile futhi kubalulekile ukulalela umzimba wakho. Uma uzizwa ukhathele noma ungakhululekile, qiniseka ukuthi ulungisa ngokufanele futhi uthintane nochwepheshe wezempilo uma kudingeka.
Ekuphetheni:
Uma kukhulunywa ngokuthi kufanele uhambe isikhathi esingakanani ku-treadmill, kunezici eziningana okufanele uzicabangele, okuhlanganisa izinga lakho lokufaneleka komzimba, imigomo yezempilo, ukutholakala kwesikhathi kanye nokuqina. Kwabaqalayo, kunconywa ukuthi uqale ngezikhathi zokuqeqesha ezimfushane bese wandisa kancane kancane isikhathi, kuyilapho abahambi abathuthukile bengakhetha ukuhamba okude ukuze bafeze imigomo ethile. Isihluthulelo ukuhambisana nokuthola isikhathi esifanelana nendlela yakho yokuphila, ukuqinisekisa inqubo yokuzivocavoca eqhubekayo ethuthukisa impilo yakho yonke kanye nenhlalakahle. Ngakho-ke, ngena ku-treadmill, thola isikhathi sakho esingcono kakhulu, futhi ujabulele uhambo lwakho lokufaneleka komzimba okunempilo!
Isikhathi sokuthunyelwe: Julayi-05-2023