Ingabe ufuna indlela yokushintsha indlela yakho yokuzivocavoca noma uqalise ngohlelo lokufaneleka?Igama elilodwa: i-treadmill.Akuyona imfihlo ukuthi ama-treadmill ayingxenye ethandwa kakhulu yemishini yokuzivocavoca, kodwa ingabe i-treadmill yenzani ngempela?Kulesi sihloko, sizobheka kabanzi izinzuzo zokujima kwe-treadmill, imisipha esebenzayo, nokuthi ungathola kanjani okuningi kumaseshini akho e-treadmill.
Shisa Ama-calories futhi Unciphise Isisindo
Enye yezinzuzo ezinkulu zokujima kwe-treadmill ukushiswa kwekhalori okubalulekile.Isisindo somzimba wakho kanye nokuqina kokuzivocavoca yizici ezimbili ezinkulu ezinquma ukuthi mangaki amakholori owashisa ngenkathi uku-treadmill.Ukugijima ku-treadmill imizuzu engu-30 kungashisa noma yikuphi ukusuka ku-200 kuya ku-500 kilojoule, kuye ngesisindo somzimba wakho kanye nejubane.Ukuze uthole izinzuzo ezinkulu, kunconywa ukuthi uhlanganyele okungenani imizuzu engu-30 yokuzivocavoca okuphakathi kwe-treadmill okungenani izinsuku ezingu-5 ngesonto.Uma kuziwa ekushiseni amakhalori kanye nokulahlekelwa isisindo, i-treadmill ngokuqinisekile ingumngane wakho.
Sebenza Umzimba Wakho Wonke
Ngenkathi abantu abaningi behlobanisa ukuzivocavoca kwe-treadmill ne-cardio, iqiniso liwukuthi lihlanganisa amaqembu emisipha ehlukahlukene emzimbeni wakho.Uma ugijima ku-treadmill, imisipha yemilenze yakho (ama-quadriceps, ama-hamstrings, amathole nama-glutes) ithola ukuvivinya umzimba.Ukwengeza, umgogodla wakho uhlanganyela njengoba ugcina ibhalansi yakho futhi uzinzisa umzimba wakho.Ukubamba izibambo kunciphisa inani lomsebenzi okufanele wenziwe umgogodla wakho, ngakho-ke kungcono uma ungazijwayeza ukugijima ngaphandle kokubamba izibambo njengoba imisipha yakho eyinhloko izosebenza ngokugcwele.Ukuhlanganisa ukuqeqeshwa kokuthambekela kuzophinde kushise ama-glutes akho nama-hamstrings ngenkathi uqinisa umzimba wakho ophansi.
Thuthukisa Impilo Yakho Yenhliziyo
Ukujima kwe-treadmill, ikakhulukazi ukugijima nokugijima, kuwukuzivocavoca okuhle kakhulu kwe-aerobic okuqinisa inhliziyo namaphaphu akho, kuthuthukise impilo yakho yonke yenhliziyo nemithambo yegazi.Ukugijima ku-treadmill kukhuphula izinga lokushaya kwenhliziyo yakho futhi kunikeza ukujima okumaphakathi kuya kokuqina okuthuthukisa ukusebenza kwenhliziyo namaphaphu.Ukuzivocavoca umzimba njalo kuthuthukisa ukugeleza kwegazi, kunciphisa umfutho wegazi futhi kwehlisa amazinga e-cholesterol embi, okungase kwehlise ingozi yokuba nesifo senhliziyo, unhlangothi, nezinye izimo zempilo ezihlobene nenhliziyo nemithambo yegazi.
Hlela Ukujima Kwakho
Enye inzuzo enkulu yokusebenzisa i-treadmill yikhono lokwenza ngokwezifiso ukujima kwakho futhi uzibekele ijubane lakho.Ungakhetha ukuhamba, ukugijima noma ukugijima ngesivinini esikufanelayo futhi kancane kancane wandise ukushuba kokujima kwakho njengoba izinga lakho lokufaneleka lithuthuka.Ama-treadmill aphinde anikeze izici ezihlukahlukene, njengokuthambekela okulungiswayo, izilungiselelo zohlelo nokusebenza okwakhelwe ngaphakathi okuzokusiza uthuthukise ukukhuthazela kwakho nokusebenza ngenkathi kukugcina ukhuthazekile.
Isiphetho
Kafushane, izinzuzo zokujima kwe-treadmill azipheli.Kusukela ekushiseni amakhalori kanye nokuncipha kwesisindo kuya ekusebenzeni umzimba wakho wonke nasekuthuthukiseni impilo yenhliziyo nemithambo yegazi, i-treadmill iyithuluzi eliphelele lokuzigcina ufanelekile futhi uhlale unempilo.Ukuze uthole okuningi ekuzilolongeni kwakho kwe-treadmill, qiniseka ukuthi ukhetha ngokucophelela amateku, uhlale uhlanzekile, gcina ukuma kwakho nokulinganisela kwakho, futhi wandise ukushuba kokujima kwakho kancane kancane.Ngakho-ke, usalindeni?Vula i-treadmill yakho futhi ujabulele izinzuzo eziningi zalesi sisetshenziswa sejimu esiguquguqukayo nesiguqukayo.
Ireferensi:
https://www.medicalnewstoday.com/articles/323522#Benefits-of-treadmill-exercise
Isikhathi sokuthumela: Jun-12-2023