Ukuba nesimiso se-cardio yingxenye ebalulekile yanoma yiluphi uhlelo lokufaneleka.
Ukufaneleka kahle kwenhliziyo nemithambo yegazi kunciphisa ubungozi besifo senhliziyo, kwehlisa ubungozi besifo sikashukela ngamaphesenti angama-50, futhi kuthuthukisa nokulala kahle ebusuku.
Kusebenza futhi izimanga ukugcina ukwakheka komzimba okunempilo kunoma ubani kusuka komama abasha kuya kubaphathi bemisebenzi ababhala amahora amaningi edeskini. Ukuzivivinya njalo kwehlisa ingcindezi, kuqinisa amandla, futhi kuthuthukisa inhlalakahle yabantu iyonke.
Kodwa siyaqonda ukuthi ishejuli yakho ihamba ngamamayela ayisigidi ngehora — futhi isu lakho lokufaneleka alihlali linjalo. Cishe u-50% wabantu abaqala uhlelo lokuzivocavoca bayayeka phakathi nezinyanga ezingu-6, futhi abantu abadala abangaphansi kuka-25% e-US bahlangabezana nezincomo zokujima kwamasonto onke.
Lokhu kulahlekelwa kogqozi kuvame ukuvela ngenxa yezizathu ezimbalwa ezibalulekile:
- Uba mkhulu kakhulu maduze, ungaqali ngokujima kwabaqalayo
- Ukujima kwakho akulungile
- Uthola isithukuthezi ngokujima okungafuneki
- Ugxile kuphela endaweni eyodwa yokufaneleka futhi wehluleka ukubona imiphumela
Kwesinye isikhathi impilo ngokwayo ivele ingene endleleni. Kodwa ngokwakha isimiso esikusebenzelayo, wakha umkhuba ongamelana nesimiso sakho esimatasa.
Ukuzivocavoca kwe-Treadmill yabaqalayo
I-treadmill yasekhaya iyithuluzi elingenamthelela omncane eliphelele labaqalayo ukuze bathuthukise imigomo yabo yokufaneleka ngoba:
- Ama-treadmill afanele ukujima kwabaqalayo
- Ungakwazi ukuzilolonga usuka egumbini lakho lokuphumula, emini noma ebusuku, lina noma libalele
- Ukuzivocavoca kwe-treadmill kuyavumelana nezimo, ukuze ukwazi ukuxuba futhi ufanise ukujima kwabaqalayo futhi wandise ubunzima njengoba uthuthukela
- Akuyona nje indlela yokungena ezinyathelweni zakho zansuku zonke kodwa futhi ingakunikeza izinzuzo zomzimba ogcwele
Lezi zitayela ezintathu zokujima kwe-treadmill zizokusiza ukuthi uqalise ngemigomo yakho yokufaneleka ekhaya. Afaneleka kunoma yiliphi izinga, angakhuliswa uma uqala ukubona imiphumela, futhi aguquguquka ngokwenele ukusekela ugqozi - ngisho noma ungakuthandi ukugijima.
Ukusebenza Okuhle Kakhulu Kwe-Treadmill Yokunciphisa Isisindo
Awudingi ukuphuma konke uze uphele amandla - empeleni, uma kuziwa ekusebenzeni okuhle kakhulu kokunciphisa umzimba, udinga kuphela ingxenye yalowo mzamo.
Ochwepheshe bathi sithola izinzuzo ezingcono kakhulu zokulahlekelwa isisindo ngokusekelwe ekushayeni kwenhliziyo yethu. Le "ndawo eshisa amafutha" ingamaphesenti angama-50 kuye kwangama-70 wezinga eliphezulu lenhliziyo yakho. Kubantu abaningi, lokhu kusho ukuthi ukuphefumula kwakho kuyashesha kodwa usakwazi ukuba nengxoxo.
Yehlisa isisindo ku-treadmill ngokusebenzisa lezi zinyathelo ezilula:
- Ungaguquguquki: Ukujima okusheshayo kwansuku zonke kwengeza amakhalori amaningi ashisiwe kunokugijima kanye kuphela noma kabili ngesonto.
- Qala ngemizuzu engaba ngu-20 ngosuku: Ijubane olisethayo lizoncika kuwena - ngamasu okuzivocavoca aphansi kakhulu, kufanele ukwazi ukuphefumula ngamakhala akho ngenkathi uzivocavoca.
- Ukwandisa: sebenza kufika kumaminithi angu-60 futhi ukhuphule ijubane ukuze ugcine ukushaya kwenhliziyo yakho endaweni eshisa amafutha.
Njengoba ukuqina kwakho kuyathuthuka, ukujima kwakho kufanele kube inselele kakhulu. Ngokungeza umfutho, ugwema ukushaya ithafa ekuqhubekeleni phambili kwakho.
Thuthukisa ukusebenza kwakho okuphansi ngokungeza okokusebenza okulula ekuhambeni kwakho, njengoku:
- Ivesti elinesisindo esingakusiza ukuthi ushise amakhalori afika kwangu-12%.
- Ibhola lomuthi noma izinsimbi zamaqakala
- Amabhendi okumelana wokuzivocavoca okuphezulu komzimba
Okuhamba phambili kwe-HIIT Treadmill Workout Kwabaqalayo
Sonke singathanda ukunikela isikhathi esithe xaxa emigomeni yethu yokufaneleka, kodwa kaningi, amashejuli ethu asuke engekho ngasohlangothini lwethu. Izindlela zokuqeqeshwa kwe-High-intensity interval (HIIT) zandisa umthelela wokujima kwakho kwe-treadmill, zishisa amakhalori amaningi ngesikhathi esincane.
DAPOW Mnu. Bao Yu Ucingo: +8618679903133 Email : baoyu@ynnpoosports.com
Isikhathi sokuthumela: Sep-23-2024