Izinyathelo zokukhuphuka zizofunda: fudumeza - khuphuka - hamba ngokushesha - nwebeka, imizuzu engu-8 fudumeza imizuzu engu-40 khuphuka imizuzu engu-7 uhamba ngokushesha.
Umhlahlandlela Wokuma Kokukhuphuka:
1. Gcina umzimba uncike phambili ngokulingene, ungagcini nje ngokuqinisa isisu, kodwa futhi ngokuqaphela ufinyeza imisipha yezinqe, ingemuva liqondile njengoba lixege, amehlo aqinile futhi abheke phambili, indawo ephakathi komuntu wonke ifana nensimbi. ipuleti, gwema i-hunchback, futhi umzimba uzinzile njengoTazan.
2. Izingalo zinyakaza ngokwemvelo nhlangothi zombili zomzimba, ungazama ukwandisa ukushwiba ngesigqi, ngokuzimisela ungasekeli ama-handrails nhlangothi zombili, uthembele ekulinganiseni kwawo namandla.
3. Naka ukuhleleka kokufika konyawo, qala ngokuvumela uzwane ukuthinta phansi, bese udlulela ematheni onyawo, ithanga, idolo nozwane njalo kugcine kumugqa oqondile, gwema ngokuqinile isishiyagalombili sangaphandle esiyisishiyagalombili sangaphakathi, gcina ukuhamba kahle.
Akuvumelekile i-treadmillkhuphuka:
1. Bamba izandla uncike ngqo noma emuva;
2. Amathambo enkango nenqulu angazinzile;
3. Ukufika kozwane, unyawo lwangaphambili luphoqa umlenze amandla;
4. Thatha izinyathelo ezimfushane.
Izilungiselelo zegradient yesayensi nesivinini:
1. Imizuzu yokuqala engu-8 yokufudumala okugcwele, ukuthambekela 8-10, isivinini 3;
2. Khona-ke imizuzu engu-8-40 i-sprint egcwele, umthambeko 13-18, isivinini 4-6 (ukulungiswa okuguquguqukayo ngokusho kokuqina komzimba ngamunye);
3. Ngasekupheleni kwemizuzu engu-7, hamba kancane kancane futhi uhambe ngokushesha, slope 8-10, isivinini 3-4.
Ekupheleni kokusebenza kwakho, qiniseka ukuthi welula amathole akho, amathanga, nezinqulu. Ukunwebeka kwenkonyane: Hamba esitebhisini ngonyawo olulodwa, ncika phambili, futhi uzwe ukwelula ngemuva kwethole lakho. Ukwelula kwethanga: Yima eceleni komlenze owodwa, ugobe omunye umlenze emuva, futhi ubambe iqakala lakho ulihambise ngasenqulwini yakho. Ukunwebeka kwe-Hip: Lala ngomhlane ku-yoga mat imilenze yakho igobile, ubeke umlenze owodwa phezu komunye, ubambe umlenze wakho ophansi futhi udonsele phambili. Bamba ukunyakaza ngakunye imizuzwana engu-20-30.
Lawa amathiphu omsebenzi wokukhuphuka we-treadmill. Ingabe uzifundile? Hamba futhi uyizame!
Isikhathi sokuthumela: Oct-16-2024