Endleleni eya ekuzilolongeni, wonke umuntu unesiqalo esihlukile kanye nomgomo wakhe. Kungakhathaliseki ukuthi ungumuntu osaqalayo ekuzilolongeni, othanda ukudla, osebenza ehhovisi noma osekhulile, ukukhetha uhlelo lokuqeqesha olufanele kanye nemishini kubaluleke kakhulu. Lesi sihloko sizokwethula kui-treadmillkanye nezinhlelo zokuqeqesha imishini yokuma ngezandla ezenzelwe amaqembu ahlukene abantu, ezikusiza ukuthi usebenzise imishini ngokuphepha nangokusebenza kahle futhi ugweme ukulimala kwezemidlalo.
Okokuqala, abaqalayo bokuqina komzimba: Qala ngezinto eziyisisekelo bese uzivumelanisa kancane kancane
1.1 Uhlelo Lokuqeqesha I-Treadmill
Ukuzivocavoca kokuzifudumeza:Ngaphambi kokugijima, yenza imizuzu emi-5 kuya kweyi-10 yokuzivocavoca kokuzifudumeza, njengokuhamba ngokushesha noma ukugijima, ukuze usize umzimba wakho ukuthi ujwayele kancane kancane isigqi sokuzivivinya.
Ukusebenza ngamandla aphansi:Ekuqaleni, khetha isivinini esiphansi (njengamakhilomitha angu-5-6 ngehora) bese ugijima imizuzu engu-15-20 isikhathi ngasinye. Njengoba ukuqina komzimba kuthuthuka, yandisa kancane kancane isikhathi sokugijima kanye nesivinini.
Ukuqeqeshwa kwesikhawu:Zama ukuqeqesha ngezikhathi ezithile, njengokugijima ngokushesha umzuzu owodwa kanye nokugijima imizuzu emi-2, uphinda amasethi ama-5 kuya kwangu-6. Le ndlela yokuqeqesha ingathuthukisa ukusebenza kwenhliziyo namaphaphu ngenkathi igwema ukukhathala ngokweqile.
1.2 Uhlelo Lokuqeqesha Umshini Wokuma Ngesandla
Isandla esiyisisekelo:Uma usebenzisa umshini wokuma ngesandla okokuqala, qala ngesikhathi esifushane (njengemizuzwana engama-30) bese ukhulisa kancane kancane isikhathi sokuma ngesandla. Naka ukugcina umzimba wakho ulinganisela futhi ugweme ukuzikhandla ngokweqile.
Ukwelula ukuma kwesandla:Ngesikhathi senqubo yokuma ngezandla, ukwenza ukunyakaza okulula kokunwebeka njengokwelula imilenze nezingalo kungasiza ekuphumzeni imisipha nokuthuthukisa ukuguquguquka.
Izinyathelo zokuphepha:Sebenzisa njalo umshini wokuma ngesandla nomuntu oseceleni kwakho ukuqinisekisa usizo olufika ngesikhathi uma kwenzeka ukungakhululeki.
Okwesibili, abantu abazama ukunciphisa isisindo: Ukushisa amafutha ngempumelelo kanye nokwehlisa isisindo ngokwesayensi
2.1 Uhlelo Lokuqeqesha I-Treadmill
Ukugijima kwe-aerobic:Khetha isivinini sokugijima esimaphakathi (njengamakhilomitha angu-7-8 ngehora), bese ugijima imizuzu engu-30-45 isikhathi ngasinye. Ukugcina ukushaya kwenhliziyo okuphakathi kuka-60% no-70% wesilinganiso esiphezulu senhliziyo kungashisa amafutha ngempumelelo.
Ukuqeqeshwa kwe-slope:Sebenzisa umsebenzi we-slope we-i-treadmillukwandisa ubunzima bokugijima. Isibonelo, njalo ngemizuzu emi-5 yokugijima, khulisa ukuthambeka ngo-1% bese uphinda amasethi ama-5 kuya kwayi-6. Le ndlela yokuqeqesha ingathuthukisa ukusebenza kahle kokushisa amafutha futhi iqinise imisipha yemilenze ngesikhathi esifanayo.
Ukuzivocavoca kokupholisa:Ngemva kokugijima, yenza imizuzu emi-5 kuya kweyi-10 yokuzivocavoca okupholile, njengokuhamba kancane noma ukwelula umzimba, ukuze usize umzimba ululame futhi unciphise ubuhlungu bemisipha.
2.2 Uhlelo Lokuqeqesha Umshini Wokuma Ngesandla
Ama-squats aguquliwe:Ukwenza ama-squats emshinini oguquliwe kungavivinya imisipha yomlenze neye-gluteal ngempumelelo futhi kuthuthukise ukusebenza kahle kokushisa amafutha. Yenza amasethi ama-3 isikhathi ngasinye, ngokuphindaphinda okungu-10 kuya ku-15 kusethi ngayinye.
Ipulangwe lokuma ngesandla:Ukwenza ipulangwe emshinini wokuma ngesandla kungavivinya imisipha eyinhloko futhi kuthuthukise ukuzinza komzimba. Bamba imizuzwana engama-30 kuya kwengama-60 isikhathi ngasinye bese uphinda amasethi ama-3 kuya kwangama-4.
Izinyathelo zokuphepha:Uma uqhuba ukuqeqeshwa okunamandla kakhulu, naka ukusabela komzimba wakho futhi ugweme ukukhathala ngokweqile. Uma uzizwa ungaphilile kahle, kufanele uyeke ukuqeqeshwa ngokushesha.
Okwesithathu, izisebenzi zasehhovisi: Sebenzisani kahle isikhathi esihlukanisiwe
3.1 Uhlelo Lokuqeqesha I-Treadmill
Uhlelo lokugijima ekuseni:Sebenzisa isikhathi sasekuseni ukugijima imizuzu engama-20 kuya kwengama-30 isikhathi ngasinye. Ukukhetha isivinini esimaphakathi (njengamakhilomitha ayi-6 kuya kwayi-7 ngehora) kungasiza ekuvuseleleni ingqondo nasekuthuthukiseni ukusebenza kahle.
Ukuhamba kwekhefu lesidlo sasemini:Uma isikhathi sivuma, sebenzisa ikhefu lakho lasemini ukugijima imizuzu eyi-15 kuya kwengama-20. Ukukhetha isivinini esiphansi (njengamakhilomitha ama-5 kuya kwayi-6 ngehora) kunganciphisa ingcindezi yomsebenzi futhi kuthuthukise isimo sokusebenza ntambama.
Izinyathelo zokuphepha:Ngaphambi kokugijima, yenza izivivinyo ezilula zokufudumeza umzimba ukuze ugweme ukucindezelwa kwemisipha okubangelwa ukunyakaza okungazelelwe.
3.2 Uhlelo Lokuqeqesha Umshini Wokuma Ngesandla
Ukuphumula kwesandla:Ngesikhathi sekhefu emsebenzini, sebenzisa umshini wokuma ngezandla ukuze wenze imizuzu emi-5 kuya kweyi-10 yokuphumula kokuma ngezandla. Izitendi zezandla zingakhuthaza ukujikeleza kwegazi futhi zinciphise ukukhathala entanyeni nasemahlombe.
Ukwelula ukuma kwesandla:Ngesikhathi senqubo yokuma ngezandla, ukwenza ukunyakaza okulula kokunwebeka njengokwelula imilenze nezingalo kungasiza ekuphumzeni imisipha nokunciphisa ingcindezi yomsebenzi.
Izinyathelo zokuphepha:Uma usebenzisaumshini wokuma ngesandla, naka ukugcina umzimba wakho ulinganisela futhi ugweme amandla amaningi. Uma uzizwa unesiyezi noma ungaphilile kahle, kufanele uyeke ukuziqeqesha ngokushesha.
Okwesine, asebekhulile: Zivocavoce kancane futhi unake ukuphepha
4.1 Uhlelo Lokuqeqesha I-Treadmill
Ukuhamba kancane:Khetha isivinini esiphansi (njengamakhilomitha angu-3-4 ngehora) bese uhamba kancane. Ukuhamba imizuzu engu-15 kuya kwengu-20 isikhathi ngasinye kungasiza asebekhulile ukuba balondoloze amandla omzimba futhi bathuthukise ukusebenza kwenhliziyo namaphaphu.
Ukuhamba ngesikhawu:Zama ukuhamba ngezikhathi ezithile, njengokuhamba ngokushesha umzuzu owodwa nokuhamba kancane imizuzu emi-2, uphinda amasethi ama-5 kuya kwangu-6. Le ndlela yokuqeqesha ingathuthukisa ukusebenza kwenhliziyo namaphaphu ngenkathi igwema ukukhathala ngokweqile.
Izinyathelo zokuphepha:Uma uhamba nge-treadmill, naka ukugcina ibhalansi yakho futhi ugweme ukuwa. Uma uzizwa ungaphilile kahle, kufanele uyeke ukuqeqesha ngokushesha.
4.2 Uhlelo Lokuqeqesha Umshini Wokuma Ngesandla
Ukuphumula kwesandla:Khetha isikhathi esifushane (njengemizuzwana engama-30) bese uphumuza ukuma kwesandla. Ama-handstand angakhuthaza ukujikeleza kwegazi futhi anciphise ukukhathala entanyeni nasemahlombe.
Ukwelula ukuma kwesandla:Ngesikhathi senqubo yokuma ngezandla, ukwenza ukunyakaza okulula kokunwebeka njengokwelula imilenze nezingalo kungasiza ekuphumzeni imisipha nokuthuthukisa ukuguquguquka.
Izinyathelo zokuphepha:Sebenzisa njalo umshini wokuma ngezandla nomuntu oseceleni kwakho ukuqinisekisa usizo olufika ngesikhathi uma kwenzeka ungakhululeki. Uma uzizwa unesiyezi noma ungaphilile kahle, kufanele uyeke ukuziqeqesha ngokushesha.
Imishini yokunyathela kanyeimishini yokuma ngezandla bangabasizi abakhulu bokuqina komzimba kanye nokuvuselelwa, kodwa amaqembu ahlukene abantu adinga ukukhetha izinhlelo zokuqeqesha ezifanele ngokusekelwe ezimweni zabo zomzimba kanye nemigomo yabo. Abaqalayo bokuqina komzimba bangaqala ngokugijima okunamandla amancane kanye nama-handstand ayisisekelo ukuze bazivumelanise kancane kancane. Abantu abazama ukunciphisa isisindo bangathuthukisa umphumela wabo wokushisa amafutha ngokugijima nge-aerobic kanye nama-handstand squats. Izisebenzi zasehhovisi zingasebenzisa isikhathi esinqunyiwe ukwenza ukugijima kwasekuseni kanye nama-handstand ukuze ziphumule. Asebekhulile kufanele bakhethe izinhlobo zokuzivocavoca ezithambile futhi banake ukuphepha. Ngohlelo lokuqeqesha olungokwesayensi nolunengqondo, wonke umuntu angathola isigqi esimfanele endleleni eya ekuqineni komzimba futhi ajabulele impilo enempilo.
Isikhathi sokuthunyelwe: Julayi-30-2025