Ukuqeqeshwa kokuhlanganiswa komshini wokunyathela ithreadmill kanye nowokuma ngezandla – Ukudala uhlelo oluphelele lwezempilo

Ukuqeqeshwa okukodwa kwe-aerobic noma amandla kungase kungahlangabezani nezidingo eziphelele zokufaneleka komzimba. Ukuhlanganisa i-treadmill nomshini wokuma ngesandla kungakha uhlelo lokuqeqesha olulinganiselayo, kuyilapho kuthuthukiswa ukusebenza kwenhliziyo namaphaphu, amandla emisipha kanye nokuguquguquka komzimba.

1. Ukushintsha ukuqeqeshwa kwe-aerobic kanye nokululama

• Izinsuku zokuqeqeshwa ekuseni noma ngamandla aphezulu:Sebenzisai-treadmill imizuzu engama-20-30 yokuzivocavoca nge-aerobic (njengokugijima isikhathi esithile noma ukuhamba nge-slope) ukuze kwandiswe izinga lokushaya kwenhliziyo nokushisa amafutha.

• Izinsuku zokuhlwa noma zokuphumula:Sebenzisa umshini wokuma ngezandla ukuze uphumule imizuzu emi-5 kuya kweyi-10 ukuze usize ekunciphiseni ukucindezeleka kwemisipha nokukhuthaza ukujikeleza kwegazi.

2. Ukuthuthukiswa kokululama ngemva kokuqeqeshwa

Ngemva kokuqeqeshwa kwe-treadmill, i-lactic acid ingase iqoqeke emisipheni yemilenze, okubangela ubuhlungu. Kuleli qophelo, isikhathi esifushane sokuma ngesandla (imizuzu eyi-1-2) singasheshisa ukubuya kwegazi futhi sinciphise ukuqina kwemisipha.

3. Izinzuzo zezempilo zesikhathi eside

• I-Treadmill:Thuthukisa ukukhuthazela kwenhliziyo nokuphefumula, ushise amakhalori, futhi uthuthukise amandla ezitho ezingezansi.

•Umshini wokuma ngesandla: Kuthuthukisa ukuhlinzekwa kwegazi ebuchosheni, kuqinisa ingaphakathi lamahlombe nomhlane, futhi kuthuthukisa ukuma komzimba.

Ngokuhlanganisa ngokwesayensi izinhlobo ezimbili zemishini, abasebenzisi bangafinyelela imiphumela yokufaneleka ephelele kakhulu ngesikhathi esilinganiselwe.