Yiziphi ezinye izivivinyo engingazenza ku-treadmill yephedi lokuhamba?

I-treadmill ye-walking pad iyisisetshenziswa esihle kakhulu sokuzivocavoca okungenamthelela omncane, ikakhulukazi kulabo abafuna ukuthuthukisa impilo yabo yenhliziyo nemithambo yegazi, ukunciphisa umzimba, noma ukubuyisela esimweni sokulimala. Nazi ezinye izivivinyo ongazenza ku-treadmill yephedi lokuhamba:

Ukuhamba ngezinyawo:
Qala ngokuhamba ngokushesha ukuze ufudumale umzimba wakho. Khulisa kancane isivinini ukuze ufane nezinga lakho lokufaneleka.

Ukuqeqeshwa kwesikhawu:
Shintshanisa phakathi kwezikhawu zokuqina okuphezulu kanye nezikhathi zokutakula ezinomfutho ophansi. Isibonelo, hamba noma ugijime ngesivinini esiphezulu iminithi elingu-1, bese wehlisa isivinini ukuze ululame imizuzu emi-2, bese uphinda lo mjikelezo.

Ukuqeqeshwa kokuthambekela:
Sebenzisa isici sokuhlehla ukuze ulingise ukuhamba noma ukugijima ukhuphuke umqansi. Lokhu kuqondise amaqembu emisipha ahlukene futhi kukhulisa ukushuba kokujima kwakho.

Izinyathelo:
Beka i-treadmill ekuthambekeni okuncane bese ukhuphukela kuyo ngokuphindaphindiwe ngonyawo olulodwa ngemva kolunye, njengokungathi ukhuphuka izitebhisi.

I-Arm Swings:
Ngenkathi uhamba noma ugijima, hlanganisa ukushwibeka kwengalo ukuze ubandakanye umzimba wakho ongaphezulu futhi ukwandise ukushiswa kwekhalori sekukonke.

Ukuhlehla Ukuhamba:
Jikela futhi uhambe uhlehle ku-treadmill. Lokhu kungasiza ukuqinisa imisipha yakho yomlenze futhi kuthuthukise ibhalansi.

Izinyathelo zePlyometric:
Hamba ku-treadmill bese uhlehla ngokushesha, uhlale phezu kwamabhola ezinyaweni zakho. Lo msebenzi ungasiza ukuthuthukisa ukuqhuma namandla.

Ukushova emaceleni:
Lungisa isivinini ukuze uhambe kancane bese ushova ubheke eceleni ngobude be-treadmill. Lokhu kuvivinya umzimba kungasiza ukuthuthukisa ukuhamba kohlangothi nolunye nokulinganisela.

Walking Lunges:
Misa i-treadmill ukuba ijubane elincane futhi wenze amaphaphu ngenkathi ihamba. Bambelela kuma-handrails ukuze uthole ukusekela uma kudingeka.

Ukwelula Okumile:
Sebenzisa i-treadmill njengenkundla emile ukuze wenze izeluleko zamathole akho, ama-hamstrings, ama-quadriceps, nama-hip flexors ngemva kokujima kwakho.

Izikhundla zokubamba:
Yima ku-treadmill bese ubamba izindawo ezihlukene ezifana nokusquats, amaphaphu, noma ukuphakama kwenkonyane ngenkathi ivaliwe ukuze ibandakanye amaqembu emisipha ahlukene.

I-Balance Exercises:
Zama ukuma ngomlenze owodwa ngenkathi i-treadmill ihamba ngesivinini esincane ukuze uthuthukise ibhalansi nokuzinza.

Khumbula njalo ukubeka phambili ukuphepha lapho wenza lezi zivivinyo ku-i-treadmill yokuhamba ngezinyawo. Qala kancane, ikakhulukazi uma umusha emshinini noma uzama ukujima okusha, futhi kancane kancane wandise ukuqina njengoba ukunethezeka kwakho kanye nezinga lokuqina komzimba liyathuthuka. Kungumqondo omuhle futhi ukubonisana nochwepheshe bokufaneleka noma umelaphi womzimba ukuze uqinisekise ukuthi wenza izivivinyo ngendlela efanele futhi ugweme ukulimala.