Uma uzama ukufeza izinhloso zakho zokufaneleka, ukusebenzisa i-treadmill ye-cardio inketho enhle. Nokho, kufanele unake isici esisodwa esiyinhloko: umthambeka. Ukuhlelwa kwe-incline kukuvumela ukuthi ukhuphule ukushuba kwethrekhi, okubuye kuguqule izinga lokuzivocavoca ongakwazi ukulifinyelela. Kulokhu okuthunyelwe kwebhulogi, sizohlola ukuthi kuyini ukuthambekela ku-treadmill, ukuthi kusebenza kanjani, nokuthi kungani kubalulekile ekuzilolongeni kwakho.
Kuyini ukuthambekela kwe-treadmill?
I-incline ku-treadmill ibhekisela ekukhuphukeni kwethrekhi ogijima kuyo. I-slope ngokuvamile ivezwa njengephesenti, kanti u-0% umele ithrekhi eyisicaba kanye namaphesenti aphezulu amelela ukukhuphuka okunyukayo. Isibonelo, ukuthambekela okungamaphesenti angu-5 kusho ukuthi ithrekhi yehlela phezulu ngamadigri amahlanu.
I-incline isebenza kanjani ku-treadmill?
Njengoba ukhulisa ukuthambekela ku-treadmill, imilenze yakho idingeka ukuthi isebenze kanzima ukuze ikuqhubekisele phambili. Ngokuqondile, kukuphoqa ukuthi usebenzise imisipha yakho yomlenze eminingi, kufaka phakathi ama-glutes akho, ama-quads, nama-hamstrings. Lokhu kuvivinya umzimba okwengeziwe kungasiza ukwandisa ukushiswa kwekhalori iyonke futhi kuthuthukise ukuqina kwenhliziyo nemithambo yegazi.
Kungani ukuthambekela kubalulekile ekusebenzeni kwakho?
Ukufaka i-incline ku-treadmill Workout kungasiza ukuthuthukisa isimiso sakho futhi kukunikeze ukuzizwisa okuyinselele kakhulu. Lokhu kwanda kokuzivocavoca umzimba kungaholela ezinzuzweni ezinkulu zomzimba, njengokukhuthazela okuthuthukisiwe kanye nokushiswa kwekhalori. Futhi, uma uziqeqeshela umcimbi othize, njengomjaho wezintaba, ukungeza i-incline kusiza ukulingisa kangcono izimo ozobhekana nazo.
Kubalulekile futhi ukuqaphela ukuthi ukugijima/ukuhamba ethambekeni kusiza ukunciphisa umthelela kumalunga akho. Njengoba i-slope iphoqa izinyawo zakho ukuthi zishaye phansi endaweni engokwemvelo, kukhona amandla amancane emalungeni akho ngesinyathelo ngasinye osithathayo. Lokhu kunenzuzo ikakhulukazi kulabo abahlushwa ubuhlungu bamalunga noma abalulama ekulimaleni.
Ngakho-ke, kufanele usebenzise ukuthambekela okungakanani ku-treadmill yakho? Impendulo incike ezingeni lakho lokufaneleka kanye nemigomo. Uma umusha ekuzilolongeni noma uqala nje ku-treadmill, ungase ufune ukuqala ngokuthambekela okuphansi (cishe u-2-3%). Njengoba uba nokukhululeka futhi nezinga lakho lokufaneleka likhuphuka, ungakwazi kancane kancane ukwandisa amaphesenti okuthambekela.
Futhi, uhlobo lokuzivocavoca olwenzayo lungathinta ukukhetha kwakho ukuthambekela. Uma ufuna ukujima kwe-cardio okuqine kakhulu, ungase ufune ukuphokophela ukuthambekela okuphezulu (cishe u-5-10%). Ngakolunye uhlangothi, uma ubheka ukwakha ukukhuthazela, ungase ukhethe ukuthambekela okuphansi (okuzungeze u-2-4%).
Sengiphetha, ukwazi ukuthambekela kwe-treadmill yakho kuyisici esibalulekile sokufeza izinhloso zakho zokuqina. Ukufaka i-incline kungasiza ukuqinisa ukujima kwakho, ukunciphisa umthelela wamalunga, futhi kuthuthukise ukufaneleka kwakho konke. Ungathola okuningi ekusebenzeni kwakho kwe-treadmill ngokukhuphula kancane kancane iphesenti lokuhlehlisa futhi ulilungise ngokusekelwe kuleveli yakho yokufaneleka nemigomo yokuzivocavoca.
Isikhathi sokuthumela: Jun-07-2023