Kwihlabathi lanamhlanje elikhawulezayo, apho indlela yokuphila yokuhlala kunye nokukhetha ukutya okungenampilo kuye kwaba yinto eqhelekileyo, ukulahlekelwa ngamanqatha esiswini kuye kwaba yinjongo eqhelekileyo kwabaninzi.Ngelixa ezo zinto zinqwenelekayo zinepakethi ye-abs zinokubonakala zingafikeleleki, ukubandakanya i-treadmill kwindlela yakho yokomelela kunokunyusa kakhulu amanqanaba akho omzamo.Kule bhlog, siza kuphonononga indlela yokufumana okuninzi kwi-treadmill yakho ukukunceda ukuba ulahlekelwe ngamafutha esiswini kwaye ufezekise iminqweno yakho yokomelela.
1. Ziqhelanise netreadmill yakho:
Ngaphambi kokuba ungene kwi-ins kunye nokuphuma ekulahlekeni kwamafutha esisu, kuyafaneleka ukuba uziqhelanise nemisebenzi eyahlukeneyo kunye noseto lwe-treadmill.Funda indlela yokulungelelanisa ukuthambekela, isantya, kunye nobude bexesha lokuzilolonga ukuze uzilungelelanise ngokufanelekileyo nenqanaba lokufaneleka kwakho kunye neenjongo.
2. Qala ngokuzifudumeza:
Nokuba ungakanani na umgangatho womzimba wakho, ukufudumala kubalulekile ukuze umzimba wakho ulungele ukuzilolonga kunye nokunciphisa umngcipheko wokwenzakala.Qalisa umthambo wakho wokubaleka ngemizuzu emihlanu yokuhamba ngokukhawuleza okanye ukubaleka ukunyusa kancinci izinga lentliziyo yakho kwaye ufudumeze izihlunu zakho.
3. Faka i-HIIT (uQeqesho oluPhezulu lweSithuba seThuba):
Uqeqesho lwekhefu lokuqina oluphezulu luyaziwa ngokutshiswa kwekhalori kunye neenzuzo ezigqithisiweyo zokulahleka kwamafutha, oko kuyenza ibe yongezo olukhulu kuyo nayiphi na i-treadmill yokuzilolonga.Ukutshintshana phakathi kwezigaba zokuzilolonga ngamandla kunye nezigaba zokubuyisela.Umzekelo, baleka ngesantya esipheleleyo imizuzwana engama-30, ulandelwa ngumzuzu wokubaleka okanye ukuhamba.Phinda lo mjikelo kangangexesha elithile, ngokuthe ngcembe unyusa inani lezithuba njengoko ukuqina kwakho kuphucuka.
4. Uqeqesho oluxubeneyo:
Ukuthintela isithukuthezi kwaye ugcine umzimba wakho unzima, tshintsha i-treadmill yakho yokusebenza ngokubandakanya iindlela ezahlukeneyo.Ukongeza kwi-HIIT, zama i-cardio-state steady-state, uhambo oluzinzileyo lokunyuka, okanye ukubaleka ukunyuka.Linga ngesantya, ubude kunye nokuthambekela ukuze uqiniseke ukuba uhlala ucela umngeni kwaye uphephe ukuxinga.
5. Bandakanya undoqo wakho:
Ngelixa utshisa iikhalori kwi-treadmill, kutheni ungasebenzisi izihlunu zakho eziphambili ngaxeshanye?Ukuqhawula izihlunu zesisu ngesinyathelo ngasinye kunceda ukwandisa ukubandakanyeka kwemisipha yesisu.Ukugcina ukuthambeka okuncinci ngelixa ubaleka okanye uhamba kwandisa ukusebenza kwezihlunu zakho eziphambili, kubenze basebenze nzima.
6. Sebenzisa ithuba lokuzilolonga okucwangcisiweyo:
Uninzi lwee-treadmill ziza kunye nokusebenza okucwangcisiweyo kwangaphambili okwenzelwe ukubonelela ngeendlela ezahlukeneyo kunye nokujolisa kwiinjongo ezithile zempilo.Sebenzisa ezi ziseti zangaphambili ukwazisa imiceli mngeni emitsha kwaye ugcine umzimba wakho uqikelela.Nokuba luqeqesho lwexeshana, ukunyuka induli, okanye uqeqesho lwezithuba zesantya, ezi nkqubo zinokusebenza kakhulu ekukuncedeni ulahlekelwe ngamafutha esisu ongafunwayo.
7. Beka phambili ukungqinelana nenkqubela phambili:
Ukuhambelana ngundoqo xa kuziwa ekufezekiseni nayiphi na injongo yokufaneleka, kuquka ukulahlekelwa ngamanqatha esisu.Yenzelwe ukubandakanya umthambo we-treadmill kwindlela yakho yeveki.Qala kabini ukuya kathathu ngeveki kwaye ngokuthe ngcembe wandise ukuphindaphinda njengoko inqanaba lokuqina kwakho liphucuka.Jonga inkqubela yakho ngokubeka iliso kumgama, isantya kunye nobude bexesha.Cela umngeni ngokwakho ngokwandisa ngokuthe ngcembe ukuqina okanye ixesha lokuzilolonga ukuze uqhubeke nokubona iziphumo.
Isishwankathelo:
Ukusebenzisa i-treadmill njengenxalenye yohambo lwakho lokufaneleka kunokutshintsha umdlalo kumafutha esisu.Ngokwazi izixhobo zakho, ukubandakanya ukusebenza kwe-HIIT, ukwamkela iindidi, ukubandakanya undoqo wakho, kunye nokungaguquguquki, unokuguqula imizamo yakho yokulahleka kwamafutha esiswini kwaye ufezekise iziphumo zokwenyani.Khumbula, njengakuluphi na uhambo lokuzilolonga, kubalulekile ukumamela umzimba wakho kwaye udibane nengcali yezempilo phambi kokuba wenze utshintsho olukhulu kwindlela yakho yokujima.Ke, bhinqa izihlangu zakho, tsiba kwi-treadmill, kwaye uqalise uhambo lwakho lokutshisa amanqatha!
Ixesha lokuposa: Jun-27-2023