Ngeliza lesizwe lokuzilolonga kunye nokuthandwa kwee-treadmill zasekhaya, ngakumbi nangakumbi abathandi bokuqina bomzimba bathenga ii-treadmills ekhaya ukuze benze umthambo kunye nokugcina impilo. Oko kubizwa ngokuba "umsebenzi wokwenza izinto ezilungileyo kufuneka uqale ulole izixhobo zawo", ukuba usebenzisa i-treadmill kuphela ukubaleka, unokuba yinkcitho kakhulu. Namhlanje ndiza kukufundisa iindlela ezimbini zokusebenzisa ngokufanelekileyo i-treadmill ukomelela, kunye nokuphuhlisa imisebenzi ye-treadmill ekhaya ukuya phezulu. Makhe sijonge.
01 Isimbo sokuhamba entabeni
Sonke siyazi ukuba ii-treadmills zinokulinganisa ukunyuka intaba ngokuhlengahlengisa ixabiso lethambeka. "Ukuhamba ngentaba" njengendlela yoqeqesho olusisiseko loqeqesho lwe-treadmill, ilunge kakhulu kubahlobo abangafumananga uqeqesho lokubaleka kwaye basebenzisei-treadmillokokuqala.
Sebenzisa indlela ethile "yokuhamba kwentaba" : Okokuqala fumana indawo yeqhosha lohlengahlengiso lwe-slope kwi-treadmill, kwaye uqikelele ukuqina koqeqesho oluhambelana namaxabiso ahlukeneyo e-slope. Ekuqaleni, i-slope inokulungiswa kwi-slope ephakathi komhlaba, ekulungele ukuba imisipha yethu ingene kwimeko yokuzivocavoca. Emva kokufudumala kwangethuba, imizimba yethu ngokuthe ngcembe iyaziqhelanisa kwaye inokumelana ngokulula nobunzulu bangoku bomsebenzi phantsi kwethambeka, kwaye ngokuthe ngcembe uhlengahlengise ixabiso lethambeka le-treadmill, ukuze siqhubeke siqeqesha umsebenzi wethu we-cardiopulmonary kunye namandla emisipha.
Qaphela ukuba xa siqhuba uqeqesho "lweentaba", kufuneka sigcine ukuma okuphakathi ngokwemvelo kwaye phambili kancinci, iingalo zijikeleza ngokwemvelo ngexesha lokuhamba, idolo elihlangeneyo akufuneki litshixiwe, nikela ingqalelo kumyalelo wonyawo xa Ukuhlalisa, kwaye usebenzise ngokupheleleyo amandla okukhusela e-arch ukukhusela idolo ekubeni lichaphazeleke kakhulu kwaye lonakaliswe. Ukongezelela, isifuba akufanele siphakanyiswe ngokugqithiseleyo, kwaye umlenze kufuneka ugcinwe kwindawo ephezulu ngasemva ukuze ugweme ukulimala okuphantsi. Ukusetyenziswa kwangethubai-treadmillukuqeqesha abahlobo, musa ukucinga ukuba "ukunyuka ngokucothayo" kulula kakhulu, nje ukuba wonke umntu unokufumana emva kwamava, ubunzima abuncinci. Enyanisweni, uqeqesho lwe-treadmill lunophawu, ukunyuka ngalunye kwinqanaba lobunzima, inxaxheba yethu ye-fiber ye-muscle yomlenze iya kuphuculwa kakhulu, kwaye iya kufuna iinkqubo ezininzi ze-aerobic kunye ne-anaerobic ukuthatha inxaxheba. Esi sesinye sezizathu zokuba i-treadmill inokuqeqesha ngokupheleleyo i-aerobic kwaye imise izihlunu ezinqeni nasemilenzeni.
Ukuba yangaphambili imowudi yoqeqesho lwenqanaba lokungena, "isantya esiphezulu sesantya esigcweleyo" yindlela yoqeqesho olufutshane, oluphezulu lwe-treadmill. "I-high-intensity interval full speed run" inika ingqwalasela enkulu ekufikeni kwexesha loqeqesho, kwaye imowudi yokuqeqeshwa kwexesha elifutshane inokukhawulezisa ukwanda kwexabiso le-β-endorphin kwiplasma yethu, enokuthi isenze sivelise ingqondo emnandi. urhulumente. "Isantya esiphezulu esinesantya esiphezulu esisebenzayo" yindlela eyaziwayo yokufaneleka namhlanje, ngokubanzi i-20 ukuya kwi-60 imizuzwana yesantya esipheleleyo esiqhuba i-20 ukuya kwi-60 imizuzwana yokuphumla okulolo hlobo, onokusivumela ukuba sifezekise umphumo we-Qi kunye nokujikeleza kwegazi kunye ukwandisa ukomelela komzimba. Kutheni le nto isiphumo soqeqesho "kwisithuba sobungakanani obuphezulu besantya esigcweleyo sibaleka" singcono? Oku kungenxa yokuba ukuqhuba ngesantya esipheleleyo kufuna amandla aphezulu emisipha kunye nolungelelwaniso oludibeneyo kuwo wonke umzimba wethu. Kwangaxeshanye, kufuneka sibe nentliziyo entle nemiphunga kwaye sigcine ulungelelwano lwezihlunu ezingundoqo zomzimba. Nangona "isantya esiphezulu esinesantya esigcweleyo sokubaleka" singcono kwaye sikhawuleza, oko kuthetha ukuba kusemngciphekweni wokwenzakala, ke ukuba ufuna ukwenza "isantya esiphezulu esinesantya esigcweleyo sokubaleka" indlela yoqeqesho, qiniseka. ukwenza amaqela aliqela oqeqesho lokufudumala kuqala, ukwenzela ukuba umzimba wonke izihlunu ezihlangeneyo zifudunyezwe kwisimo sokunyakaza, oko kunokunciphisa kakhulu ukulimala kwezemidlalo. Ukongeza kwezi ndlela zimbini zokuzilolonga, zininzi iindlela ezonwabileyo nezinika umdla zokomelela ukuze sizihlole. Ukuba unayo ii-treadmillngesandla, nxiba izihlangu zokubaleka ngoko nangoko.
Ixesha lokuposa: Jan-01-2025