Izitebhisi zokukhuphuka zizofunda: ukuzifudumeza – ukukhuphuka – ukuhamba ngokushesha – ukwelula, imizuzu engu-8 ukuzifudumeza imizuzu engu-40 ukukhuphuka imizuzu engu-7 ukuhamba ngokushesha.
Umhlahlandlela Wokuma Kokukhuphuka:
1. Gcina umzimba uthambekele phambili ngokulinganisela, ungagcini nje ngokuqinisa isisu, kodwa futhi ufinyeze imisipha yamanqe ngamabomu, umhlane uqondile futhi ukhululekile, amehlo aqinile futhi abheke phambili, indawo engaphakathi yomuntu wonke ifana nepuleti lensimbi, gwema i-hunchback, futhi umzimba uzinzile njengoTazan.
2. Izingalo zijika ngokwemvelo ezinhlangothini zombili zomzimba, ungazama ukwandisa ukujika ngesigqi, uqine ukungasekeli izibambo ezinhlangothini zombili, uthembele ekulinganiseni kwazo namandla azo.
3. Naka indlela izinyawo ezifika ngayo, qala uvumele uzwane luthinte phansi, bese ushintshela ematheni onyawo, ethangeni, edolweni nasezinzwaneni uhlale uqondile, gwema ngokuqinile i-internal eight external eight, gcina ukuhamba okufanele.
Akuvumelekile i-treadmillukukhuphuka:
1. Bamba izandla bese uthambekela ngqo noma emuva;
2. Amathambo angaphakathi nawasesinqeni angazinzile;
3. Ukufika kwezinzwane, amandla onyawo lwangaphambili amandla omlenze;
4. Thatha izinyathelo ezimfushane ezimfushane.
Izilungiselelo ze-gradient yesayensi kanye nesivinini:
1. Imizuzu yokuqala engu-8 yokuzifudumeza ngokugcwele, ukuthambekela okungu-8-10, isivinini esingu-3;
2. Bese kuba imizuzu engu-8-40 yokugijima ngokugcwele, ukuthambekela okungu-13-18, isivinini esingu-4-6 (ukulungiswa okuguquguqukayo ngokuya ngokufaneleka komzimba komuntu ngamunye);
3. Ngasekupheleni kwemizuzu engu-7, yehlisa ijubane kancane bese uhamba ngokushesha, wehle ngo-8-10, ijubane ngo-3-4.
Ekupheleni kokuzivocavoca kwakho, qiniseka ukuthi welula izinkonyane zakho, amathanga, kanye nezinqe. Ukwelula ithole: Nyathela isinyathelo ngonyawo olulodwa, ugobe phambili, bese uzwa ukwelula ngemuva kwethole lakho. Ukwelula ithanga: Yima eceleni ngomlenze owodwa, gobisa omunye umlenze emuva, bese ubamba iqakala lakho bese ulihambisa liye esinqeni sakho. Ukwelula ithanga: Lala ngomhlane wakho kumatilasi we-yoga imilenze yakho igobile, ubeke umlenze owodwa phezu komunye, ubambe umlenze wakho ongezansi bese udonsa phambili. Bamba ukunyakaza ngakunye imizuzwana engama-20-30.
Lezi yizeluleko zomsebenzi wokukhuphuka i-treadmill. Uzifundile? Zama!
Isikhathi sokuthunyelwe: Okthoba-16-2024