Imigwaqo eshelelayo esimweni sezulu esinemvula noma esineqhwa kanye nendawo engajwayelekile ngesikhathi sokuhamba kuvame ukuphoqa ukuthi ukuvivinya umzimba njalo kuphazanyiswe. Kodwa-ke, ngosizo lwama-treadmill kanye nezindawo zokuma eziphathwayo, kungakhathaliseki ukuthi ukuzivikela emvuleni ekhaya noma ukuphuma, umuntu angathola indlela efanele yokuzivocavoca, ukuqinisekisa ukuthi imikhuba yokuzivocavoca ayiphazanyiswa yizimo zangaphandle futhi ihlangabezana kalula nezidingo zokuzivocavoca ezimweni ezikhethekile.
Uma ukugijima ngaphandle kungenzeki ngezinsuku zemvula noma zeqhwa,i-treadmillkuyindlela efanelekile yokuzivocavoca ekhaya. Uma kuqhathaniswa nokugijima ngaphandle okuvinjelwe yisimo sezulu kanye nezimo zomgwaqo, ama-treadmill angadala indawo yokugijima ezinzile ngaphakathi, aqede ukukhathazeka komoya, imvula noma imigwaqo ebandayo. Ukuze wenze ukuqeqeshwa kwe-treadmill kufane nokuhlangenwe nakho kwangaphandle, ungaqala ngokulungisa ijubane kanye nokwehla: linganisa ijubane lokugijima ngaphandle nsuku zonke, ugcine ijubane elingaguquki imizuzu engama-20 kuya kwengama-30, futhi uzizwe unesigqi esifana nesangaphandle; Uma ufuna ukwandisa ukuqina kokuqeqeshwa kwakho, ungakhulisa ngokufanele ukuhla ukuze ulingise ingxenye yokukhuphuka, uvivinye amandla emilenze yakho, futhi ugweme ukuqeqeshwa kwemisipha okuyisicefe okubangelwa ukugijima isikhathi eside. Ngesikhathi esifanayo, ungabeka izitshalo eziluhlaza eceleni kwe-treadmill noma uvule ifasitela ukuze uvumele umoya omusha ungene. Hlanganisa nomculo wakho owuthandayo noma i-podcast ukuze unciphise ukuhlazeka kokugijima ngaphakathi futhi wenze inqubo yokuzivocavoca ikhululeke futhi ijabulise kakhudlwana.
Izilungiselelo eziguquguqukayo ze-treadmill zingahlangabezana nezidingo zokuqeqeshwa kwamaqembu ahlukene abantu. Kwabaqalayo kwezemidlalo, bangaqala ngokuhlanganiswa kokuhamba kancane nokugijima, kancane kancane bandise isikhathi sokugijima ukuze bagweme ukungakhululeki ngokomzimba okubangelwa ukuzivocavoca ngamandla aphezulu okungazelelwe. Abantu abanesisekelo sokuzivocavoca bangazama ukuqeqeshwa kwesikhashana, njengokugijima ngokushesha imizuzwana engama-30 bese behamba kancane umzuzu owodwa. Phinda lo mjikelezo izikhathi eziningana ukuze uthuthukise ukusebenza kwenhliziyo namaphaphu. Umphumela ungaphansi kowokugijima kwesikhashana ngaphandle. Ngaphezu kwalokho, ukufudumala nokwelula ngaphambi nangemva kokugijima akufanele kunganakwa. Ungaqala ngokuhamba kancane ku-treadmill imizuzu emi-5 ukuze ufudumale futhi usebenze imisipha yakho. Ngemva kokugijima, sebenzisa izibambo ze-treadmill noma udonga ukuze welule imilenze yakho nesinqe ukuze unciphise ubuhlungu bemisipha ngemva kokuzivocavoca, okwenza ukugijima ekhaya kuphephe futhi kuphumelele.
Ukuthwalaumshini wokuma ngesandla ophathwayoNgesikhathi sohambo kungaxazulula kalula inkinga yokuphazamiseka kokuvivinya umzimba lapho uphuma. Imishini yendabuko yokuma ngezandla inkulu ngobukhulu futhi ayilula ukuyiphatha, kuyilapho imishini yokuma ngezandla ephathekayo yenzelwe ukuba ibe lula futhi igoqwe ukuze igcinwe. Ingafakwa esikhwameni noma esikhwameni ngaphandle kokuthatha isikhala esiningi. Kungakhathaliseki ukuthi uhlala ehhotela noma ekhaya, ingavuleka ngokushesha futhi isetshenziswe. Ukuzivocavoca ngokuma ngezandla kungasiza ekunciphiseni ukukhathala ngokomzimba ngesikhathi sohambo. Isikhathi eside sokugibela emotweni noma ukuhamba ngezinyawo kungaholela kalula ekuqineni kwamathambo omgogodla womlomo wesibeletho kanye nowe-lumbar. Ngokwenza ukuma ngezandla isikhathi esifushane, kungakhuthaza ukujikeleza kwegazi ekhanda, kuphumuze imisipha emahlombe nasentanyeni, kuqede ubuhlungu nokuvuvukala okubangelwa uhambo, futhi kusize umzimba ukuthi uphinde uthole amandla ngokushesha.
Uma usebenzisa i-handstand ephathekayo, kubalulekile ukuqhubeka isinyathelo ngesinyathelo. Abasebenzisi bokuqala bangaqala ngesikhathi esifushane, njengemizuzu eyi-1-2 isikhathi ngasinye. Ngemva kokujwayela, yandisa kancane kancane isikhathi ukuze ugweme ukungakhululeki okufana nokuzungeza okubangelwa yi-handstand engazelelwe. Khetha indawo eyisicaba yokubeka umshini we-handstand, uqinisekise ukuqina kwemishini, bese ushiya isikhala esanele nxazonke ukuze ugweme ukushayisana. Uma isikhathi sincane phakathi nohambo, ukwenza nje izivivinyo ezimfushane ze-handstand eziyi-1-2 nsuku zonke kungaphumuza umzimba wakho ngempumelelo. Akuthathi isikhathi esiningi futhi kungafakwa kalula ohlelweni lwakho lokuhamba.
Kungakhathaliseki ukuthi ukusebenzisa i-treadmill ukuqhubeka nomkhuba wokugijima ezinsukwini zemvula noma zeqhwa noma ukusebenzisa umshini wokuma ngesandla ophathwayo ukuze unciphise ukukhathala ngesikhathi sokuhamba, okuyinhloko ukuvumelanisa amathuluzi okuzivocavoca aguquguqukayo nezimo ezikhethekile. Awadingi ukufakwa noma ukusebenza okuyinkimbinkimbi, kodwa angadlula imikhawulo yezimo zangaphandle, okwenza ukuzivocavoca kungasathintwa yisimo sezulu noma indawo. Zisiza abantu ukuba balondoloze ukuzivocavoca njalo kunoma yisiphi isimo, hhayi nje ukuvikela impilo yomzimba kodwa futhi nokuqinisekisa ukudluliselwa okuqhubekayo kwemikhuba yokuzivocavoca.
Isikhathi sokuthunyelwe: Septhemba-08-2025