Uma uzama ukufeza imigomo yakho yokufaneleka, ukusebenzisa i-treadmill ye-cardio kuyindlela enhle kakhulu. Kodwa-ke, kufanele unake into eyodwa ebalulekile: ukuthambeka. Ukuthambeka kukuvumela ukuthi wandise ukuthambeka kwethrekhi, okushintsha izinga lokuqina kokujima ongakufeza. Kulesi sihloko sebhulogi, sizohlola ukuthi kuyini ukuthambeka kwi-treadmill, ukuthi kusebenza kanjani, nokuthi kungani kubalulekile ekujimeni kwakho.
Kuyini ukuthambekela kwe-treadmill?
Ukuthambeka ku-treadmill kubhekisela ekutheni umzila ogijima kuwo uphakeme kangakanani. Ukuthambeka kuvame ukuvezwa njengephesenti, lapho u-0% emele ithrekhi eyisicaba kanti amaphesenti aphezulu emele ukuthambeka okukhulu. Isibonelo, ukuthambeka kwamaphesenti ama-5 kusho ukuthi ithrekhi inyuka ngamadigri amahlanu.
I-inclination isebenza kanjani ku-treadmill?
Njengoba ukhulisa ukuthambekela ku-treadmill, imilenze yakho iyadingeka ukuthi isebenze kanzima ukuze ikuqhubele phambili. Ngokukhethekile, kukuphoqa ukuthi usebenzise imisipha eminingi yemilenze yakho, okuhlanganisa amalunga akho, ama-quads, kanye nama-hamstrings. Lokhu kuvivinya umzimba okwengeziwe kungasiza ekwandiseni ukusha kwamakhalori jikelele futhi kuthuthukise ukufaneleka kwenhliziyo nemithambo yegazi.
Kungani ukuthambekela kubalulekile ekuzivocavoceni kwakho?
Ukufaka ukuthambekela ekuzilolongeni kwe-treadmill kungasiza ekuthuthukiseni isimiso sakho futhi kukunikeze ulwazi oluyinselele kakhulu. Lo msebenzi womzimba owandisiwe ungaholela ezinzuzweni ezinkulu zomzimba, njengokukhuthazela okuthuthukisiwe kanye nokushisa amakhalori. Futhi, uma uziqeqesha umcimbi othize, njengomjaho wezintaba, ukwengeza ukuthambekela kusiza ukulingisa kangcono izimo ozobhekana nazo.
Kubalulekile futhi ukuqaphela ukuthi ukugijima/ukuhamba endaweni ethambekele kusiza ukunciphisa umthelela emalungeni akho. Njengoba ukuthambekela kuphoqa izinyawo zakho ukuthi zishaye phansi ngendlela yemvelo, kunamandla amancane emalungeni akho ngesinyathelo ngasinye osithathayo. Lokhu kuzuzisa kakhulu labo abahlushwa ubuhlungu bamalunga noma abasalulama ekulimaleni.
Ngakho-ke, kufanele usebenzise ukuthambekela okungakanani ku-treadmill yakho? Impendulo incike ezingeni lakho lokufaneleka kanye nemigomo. Uma usanda kuqala ukuzivocavoca noma usanda kuqala ku-treadmill, ungase ufune ukuqala ngokuthambekela okuphansi (cishe u-2-3%). Njengoba ukhululeka kakhudlwana futhi izinga lakho lokufaneleka likhuphuka, ungalikhulisa kancane kancane iphesenti lokuthambekela.
Futhi, uhlobo lokuzivocavoca olwenzayo lungathinta ukukhetha kwakho ukuthambekela. Uma ufuna ukujima kwe-cardio okunamandla kakhulu, ungase ufune ukugxila ekuthambekeni okuphezulu (cishe u-5-10%). Ngakolunye uhlangothi, uma ufuna ukwakha ukukhuthazela, ungase ukhethe ukuthambekela okuphansi (cishe u-2-4%).
Ekuphetheni, ukwazi ukuthambekela kwe-treadmill yakho kuyisici esibalulekile sokufeza imigomo yakho yokufaneleka. Ukufaka ukuthambekela kungasiza ekuqiniseni ukujima kwakho, kunciphise umthelela wamalunga, futhi kuthuthukise ukufaneleka komzimba jikelele. Ungazuza kakhulu ekuzilolongeni kwakho kwe-treadmill ngokwandisa kancane kancane iphesenti lokuthambekela bese ulilungisa ngokusekelwe ezingeni lakho lokufaneleka kanye nemigomo yokuzivocavoca.
Isikhathi sokuthunyelwe: Juni-07-2023