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