Ukuba nesimiso se-cardio kuyingxenye ebalulekile yanoma yiluphi uhlelo lokuzivocavoca umzimba.
Ukuqina komzimba okuhle kwenhliziyo kunciphisa ingozi yesifo senhliziyo, kunciphisa ingozi yesifo sikashukela ngo-50%, futhi kukhuthaza nokulala kahle ebusuku.
Kusebenza kahle futhi ukugcina ukwakheka komzimba okunempilo kunoma ubani kusukela komama abasha kuya kubaphathi bemisebenzi abachitha amahora amaningi edeskini. Ukuzivocavoca njalo kuqeda nokucindezeleka, kukhulisa amandla, futhi kuthuthukisa inhlalakahle yabantu iyonke.
Kodwa siyaqonda ukuthi isimiso sakho sihamba ngesivinini samamayela ayisigidi ngehora — futhi isu lakho lokufaneleka komzimba alihlali lihambisana nalelo jubane. Cishe abantu abangu-50% abaqala uhlelo lokuzivocavoca bayeka zingakapheli izinyanga eziyisithupha, kanti abantu abadala abangaphansi kuka-25% e-US bahlangabezana nezincomo zomsebenzi womzimba wamasonto onke.
Lokhu kulahlekelwa yisifiso kuvame ukubangelwa yizizathu ezimbalwa ezibalulekile:
- Uqala ukuzivocavoca kakhulu ngokushesha, ungaqali ngokuzivocavoca kwabaqalayo
- Ukujima kwakho akulula
- Uyakhathala ngokuzilolonga ngokweqile
- Ugxila endaweni eyodwa yokuzivocavoca umzimba kuphela bese wehluleka ukubona imiphumela
Ngezinye izikhathi impilo ngokwayo iyaphazamisa. Kodwa ngokwakha isimiso esikusebenzelayo, wakha umkhuba ongamelana nesimiso sakho esimatasa.
Ukuzilolonga Kwabaqalayo Kwe-Treadmill
I-treadmill yasekhaya iyithuluzi elifanele kakhulu labaqalayo ukuze bathuthukise imigomo yabo yokufaneleka ngoba:
- Ama-treadmill afanelekela ukujima kwabaqalayo
- Ungazivocavoca usuka egumbini lakho lokuphumula, emini noma ebusuku, lina noma likhanya
- Ukuzivocavoca kwe-Treadmill kuyaguquguquka, ngakho-ke ungaxuba futhi ufanise ukujima kwabaqalayo futhi wandise ubunzima njengoba uthuthuka
- Akuyona nje indlela yokungena ezinyathelweni zakho zansuku zonke kodwa futhi ingakunikeza izinzuzo zomzimba wonke
Lezi zindlela ezintathu zokuzilolonga nge-treadmill zizokusiza ukuthi uqale ngemigomo yakho yokufaneleka ekhaya. Zifanelekela noma yiliphi izinga, zingandiswa uma uqala ukubona imiphumela, futhi ziyakwazi ukushintshashintsha ngokwanele ukuze zisekele ugqozi — noma ungathandi ukugijima.
Ukuzivocavoca Okuhle Kakhulu Kokuthambisa Isisindo
Akudingeki ukuthi uqede konke uze ukhathale — empeleni, uma kukhulunywa ngokuzilolonga okuhle kakhulu kokwehlisa isisindo, udinga ingxenye yalowo mzamo kuphela.
Ochwepheshe bathi sithola izinzuzo ezinhle kakhulu zokwehlisa isisindo ngokusekelwe ekushayeni kwenhliziyo yethu. Le "ndawo yokushisa amafutha" ingu-50 kuya ku-70% wesilinganiso senhliziyo yakho esiphezulu. Kubantu abaningi, lokhu kusho ukuthi ukuphefumula kwakho kuyashesha kodwa usakwazi ukuxoxa.
Yehlisa isisindo ku-treadmill yakho ngalezi zinyathelo ezilula:
- Hlala njalo: ukuzilolonga ukuhamba ngokushesha nsuku zonke kwengeza amakhalori amaningi ashisiwe kunokuya egijima kanye noma kabili ngesonto.
- Qala ngemizuzu engaba ngu-20 ngosuku: Ijubane olibekayo lizoncika kuwe — ngamasu okuzivocavoca aphansi, kufanele ukwazi ukuphefumula ngekhala lakho ngenkathi uzivocavoca.
- Ukwandisa isisindo: sebenza ngezinyawo imizuzu engama-60 futhi wandise ijubane ukuze ugcine ukushaya kwenhliziyo yakho endaweni eshisa amafutha.
Njengoba ukuqina komzimba wakho kuthuthuka, ukujima kwakho kufanele kube nzima kakhulu. Ngokufaka amandla, ugwema ukufinyelela ezingeni eliphezulu entuthukweni yakho.
Thuthukisa ukujima kwakho okunamandla aphansi ngokungeza imishini elula ekuhambeni kwakho, njenge:
- Ivesti enesisindo engakusiza ukuthi ushise amakhalori afinyelela ku-12% ngaphezulu
- Ibhola lomuthi noma izisindo zeqakala
- Amabhande okumelana okuzivocavoca umzimba ongaphezulu
Ukuzivocavoca Okuhle Kakhulu Kwe-HIIT Treadmill Kwabaqalayo
Sonke singathanda ukunikela isikhathi esiningi emigomweni yethu yokufaneleka komzimba, kodwa kaningi, amashejuli ethu awasisekeli. Imikhuba yokuqeqeshwa okunamandla kakhulu (HIIT) yenza ngcono umthelela wokuzivocavoca kwakho kwe-treadmill, ishise amakhalori amaningi ngesikhathi esincane.
DAPOW Mnu. Bao Yu Ucingo:+8618679903133 Email : baoyu@ynnpoosports.com
Isikhathi sokuthunyelwe: Septhemba-23-2024