Ingabe ufuna indlela yokushintsha isimiso sakho sokuzivocavoca noma uqale ngohlelo lokuzivocavoca? Igama elilodwa: i-treadmill. Akuyona imfihlo ukuthi ama-treadmill ayithuluzi lokuzivocavoca elidumile kakhulu, kodwa yini ngempela eyenziwa yi-treadmill? Kulesi sihloko, sizobheka ngokuningiliziwe izinzuzo zokuzilolonga kwe-treadmill, imisipha esebenza ngayo, nokuthi ungazuza kanjani ngokugcwele ezifundweni zakho ze-treadmill.
Shisa Amakhalori Futhi Wehlise Isisindo
Enye yezinzuzo ezinkulu zokuzivocavoca nge-treadmill ukusha okukhulu kwama-calorie. Isisindo somzimba wakho kanye nokuqina kokuzivocavoca yizici ezimbili ezinkulu ezinquma ukuthi mangaki ama-calorie owashisayo ngenkathi use-treadmill. Ukugijima ku-treadmill imizuzu engama-30 kungashisa noma yikuphi kusuka kuma-calories angu-200 kuya kwangu-500, kuye ngesisindo somzimba wakho kanye nesivinini. Ukuze uthole izinzuzo eziphezulu, kunconywa ukuthi uhlanganyele okungenani imizuzu engama-30 yokuzivocavoca nge-treadmill okulinganiselwe okungenani izinsuku ezi-5 ngesonto. Uma kukhulunywa ngokushisa ama-calories nokunciphisa isisindo, i-treadmill ngokuqinisekile ingumngane wakho.
Sebenza Umzimba Wakho Wonke
Nakuba abantu abaningi behlobanisa ukuzivocavoca kwe-treadmill ne-cardio, iqiniso liwukuthi kuhlanganisa amaqembu ahlukahlukene emisipha emzimbeni wakho. Uma ugijima ku-treadmill, imisipha yakho yemilenze (ama-quadriceps, ama-hamstrings, ama-calf kanye nama-glutes) iyaqeqeshwa. Ngaphezu kwalokho, i-core yakho iyasebenza njengoba ugcina ibhalansi yakho futhi uzinzisa umzimba wakho. Ukubamba izibambo kunciphisa umsebenzi okufanele wenziwe yi-core yakho, ngakho-ke kungcono uma ungazijwayeza ukugijima ngaphandle kokubamba izibambo njengoba imisipha yakho ye-core izosebenza ngokugcwele. Ukuhlanganisa ukuqeqeshwa kokuthambekela kuzophinde kuvuselele i-glutes yakho kanye nama-hamstrings ngenkathi kuqinisa umzimba wakho ongezansi.
Thuthukisa Impilo Yakho Yenhliziyo Nemithambo Yegazi
Ukuzilolonga nge-treadmill, ikakhulukazi ukugijima nokugijima, kuyindlela enhle kakhulu yokuzilolonga nge-aerobic eqinisa inhliziyo namaphaphu akho, ithuthukise impilo yakho yenhliziyo nemithambo yegazi. Ukugijima nge-treadmill kukhulisa izinga lokushaya kwenhliziyo yakho futhi kunikeze ukujima okuphakathi kuya kokuphezulu okuthuthukisa ukusebenza kwenhliziyo namaphaphu. Ukuzilolonga njalo nge-aerobic kuthuthukisa nokugeleza kwegazi, kunciphisa umfutho wegazi futhi kunciphisa amazinga e-cholesterol embi, okunganciphisa ingozi yakho yokuthola isifo senhliziyo, isifo sohlangothi, nezinye izimo zempilo ezihlobene nenhliziyo nemithambo yegazi.
Yenza ngokwezifiso ukujima kwakho
Enye inzuzo enkulu yokusebenzisa i-treadmill yikhono lokwenza ngokwezifiso ukuzivocavoca kwakho nokusetha ijubane lakho. Ungakhetha ukuhamba, ukugijima noma ukugijima ngesivinini esikufanelayo futhi kancane kancane wandise ukuqina kokuzivocavoca kwakho njengoba izinga lakho lokufaneleka lithuthuka. Ama-treadmill aphinde anikeze izici ezahlukahlukene, njengokuthambekela okulungisekayo, izilungiselelo zohlelo kanye nokuzivocavoca okwakhelwe ngaphakathi okuzokusiza ukuthuthukisa ukukhuthazela kwakho kanye nokusebenza ngenkathi kukugcina unomdlandla.
Isiphetho
Ngamafuphi, izinzuzo zokuzilolonga nge-treadmill azipheli. Kusukela ekushiseni amakhalori nokwehlisa isisindo kuya ekusebenzeni umzimba wakho wonke kanye nokuthuthukisa impilo yenhliziyo nemithambo yegazi, i-treadmill iyithuluzi elifanele lokuzigcina uphilile nokuhlala uphilile. Ukuze uthole okuningi ekuzilolongeni kwakho nge-treadmill, qiniseka ukuthi ukhetha ngokucophelela izicathulo, uhlale unamanzi, ulawule ukuma kwakho kanye nebhalansi, futhi wandise ukuqina kokuzivocavoca kwakho kancane kancane. Ngakho-ke, ulindeleni? Vula i-treadmill yakho futhi ujabulele izinzuzo eziningi zalesi siqeshana semishini yokuzivocavoca eguquguqukayo nenamandla.
Ireferensi:
https://www.medicalnewstoday.com/articles/323522#Izinzuzo-zokuzivocavoca-kwe-treadmill
Isikhathi sokuthunyelwe: Juni-12-2023