I-treadmill yephedi yokuhamba iyindlela enhle kakhulu yokuzivocavoca okungenamandla kakhulu, ikakhulukazi kulabo abafuna ukuthuthukisa impilo yabo yenhliziyo, ukwehlisa isisindo, noma ukuvuselela ngenxa yokulimala. Nazi ezinye izivivinyo ongazenza ku-treadmill yephedi yokuhamba:
Ukuhamba ngezinyawo:
Qala ngokuhamba ngokushesha ukuze ufudumale umzimba wakho. Khulisa kancane kancane ijubane ukuze lihambisane nezinga lakho lokufaneleka komzimba.
Ukuqeqeshwa Kwesikhashana:
Shintsha phakathi kwezikhawu zokuqina okuphezulu kanye nezikhathi zokuqina okuphansi. Isibonelo, hamba noma ugijime ngesivinini esiphezulu umzuzu owodwa, bese wehlisa isivinini ukuze ululame imizuzu emi-2, bese uphinda lo mjikelezo.
Ukuqeqeshwa Kokuthambekela:
Sebenzisa isici sokuthambekela ukuze ulingise ukuhamba noma ukugijima ukhuphuka intaba. Lokhu kuhlose amaqembu emisipha ahlukene futhi kwandisa ukuqina kokuzivocavoca kwakho.
Izinyathelo Ezingeziwe:
Beka i-treadmill endaweni yokuthambekela kancane bese ukhuphukela kuyo ngokuphindaphindiwe ngonyawo olulodwa ngemuva kolunye, njengokungathi ukhuphuka izitebhisi.
Ukujikijela Kwengalo:
Ngesikhathi uhamba noma ugijima, faka ukujikijela izingalo ukuze ubambe umzimba wakho ongaphezulu futhi wandise ukusha kwama-calories.
Ukuhamba Ngokubuyela Emuva:
Phenduka uhambe uhlehla nge-treadmill. Lokhu kungasiza ekuqiniseni imisipha yemilenze yakho futhi kuthuthukise ibhalansi.
Izinyathelo ze-Plyometric:
Ngena ku-treadmill bese uhlehla ngokushesha, ufike emabhola ezinyawo zakho. Lokhu kuvivinya umzimba kungasiza ekuthuthukiseni ukuqhuma namandla.
Ukushintshanisa Okuseceleni:
Lungisa ijubane libe ukuhamba kancane bese ushintshashintsha ubheke eceleni ubude be-treadmill. Lokhu kuvivinya umzimba kungasiza ekuthuthukiseni ukuhamba nokulinganisela.
Ukuhamba ngezinyawo:
Setha i-treadmill ibe nesivinini esiphansi bese wenza i-lunges ngenkathi ihamba. Bamba izibambo ukuze uthole ukwesekwa uma kudingeka.
Ukwelula Okungaguquki:
Sebenzisa i-treadmill njengeplatifomu engashintshi ukuze welule amathole akho, ama-hamstrings, ama-quadriceps, kanye nama-hip flexors ngemva kokuzivocavoca kwakho.
Ukubamba Izikhundla:
Yima ku-treadmill bese ubamba izikhundla ezahlukahlukene njengoku-squats, lunges, noma ukuphakamisa ithole ngenkathi ivaliwe ukuze uhlanganyele amaqembu emisipha ehlukene.
Ukuzivocavoca Kokulinganisela:
Zama ukuma ngomlenze owodwa ngenkathi i-treadmill ihamba ngesivinini esiphansi ukuze uthuthukise ibhalansi nokuzinza.
Khumbula njalo ukubeka phambili ukuphepha lapho wenza lezi zivivinyo ku-i-treadmill yephedi yokuhambaQala kancane, ikakhulukazi uma umusha emshinini noma uzama ukuzivocavoca okusha, bese ukhulisa kancane kancane ukuqina njengoba induduzo yakho kanye nezinga lokuqina komzimba kuthuthuka. Kungumqondo omuhle futhi ukubonisana nochwepheshe wezokuzivocavoca noma uchwepheshe wezokwelapha ngokomzimba ukuqinisekisa ukuthi wenza izivivinyo ngendlela efanele futhi ugweme ukulimala.
Isikhathi sokuthunyelwe: Novemba-29-2024