Kwihlabathi lanamhlanje elikhawulezayo, apho ubomi bokuhlala phantsi kunye nokukhetha ukutya okungenampilo kuye kwaba yinto eqhelekileyo, ukunciphisa amafutha esiswini kuye kwaba yinjongo eqhelekileyo kwabaninzi. Nangona ezo sisu zinqwenelekayo ezineepakethi ezintandathu zinokubonakala zingenakufikeleleka, ukufaka i-treadmill kwinkqubo yakho yokomelela umzimba kunokunyusa kakhulu amanqanaba akho omzamo. Kule bhlog, siza kuhlola indlela yokufumana okuninzi kwi-treadmill yakho ukukunceda unciphise amafutha esiswini kwaye ufezekise iminqweno yakho yokomelela umzimba.
1. Ziqhelanise ne-treadmill yakho:
Ngaphambi kokuba ungene kwiingxaki zokulahlekelwa ngamafutha esiswini, kubalulekile ukuba uziqhelanise nemisebenzi eyahlukeneyo kunye nezicwangciso ze-treadmill. Funda indlela yokulungisa ukuthambeka, isantya, kunye nobude boqeqesho lwakho ukuze luhambelane ngokufanelekileyo nenqanaba lakho lokomelela komzimba kunye neenjongo zakho.
2. Qala ngokuzifudumeza:
Nokuba umzimba wakho unjani na, ukuzifudumeza kubalulekile ekulungiseleleni umzimba wakho ukuzilolonga nokunciphisa umngcipheko wokwenzakala. Qala ukuzilolonga kwakho ukubaleka ngokuhamba ngokukhawuleza imizuzu emihlanu okanye ukubaleka ukuze unyuse isantya sentliziyo yakho kancinci kancinci kwaye ufudumale izihlunu zakho.
3. Faka i-HIIT (uQeqesho lweXesha eliPhakamileyo loBunzima):
Uqeqesho olunamandla kakhulu lwexesha lokuphumla lwaziwa ngokutshisa iikhalori kunye neenzuzo zokunciphisa amafutha amaninzi, nto leyo eyenza ukuba lube lolona ncedo lukhulu kulo naluphi na uqeqesho lwe-treadmill. Tshintsha phakathi kwezigaba zokuzivocavoca ngamandla kunye nezigaba zokubuyela esiqhelweni. Umzekelo, baleka ngesantya esiphezulu imizuzwana engama-30, ulandelwe ngumzuzu wokubaleka okanye ukuhamba rhoqo. Phinda lo mjikelo ixesha elithile, kancinci kancinci unyusa inani lezithuba njengoko impilo yakho iphucuka.
4. Uqeqesho oluxutyiweyo:
Ukuze uthintele ukudinwa nokugcina umzimba wakho unzima, tshintsha iindlela zakho zokuzilolonga nge-treadmill ngokusebenzisa iindlela ezahlukeneyo. Ukongeza kwi-HIIT, zama i-cardio eqinileyo, ukuhamba ngokunyuka intaba, okanye ukubaleka ngokunyuka intaba. Zama ngesantya, ubude kunye nokuthambekela ukuqinisekisa ukuba uhlala uzilolonga kwaye uphephe ukubhajwa.
5. Bandakanya isiseko sakho:
Ngelixa utshisa iikhalori kwi-treadmill, kutheni ungasebenzi izihlunu zakho zangaphakathi ngaxeshanye? Ukufinyeza izihlunu zesisu ngenyathelo ngalinye kunceda ukwandisa ukuzibandakanya kwezihlunu zesisu. Ukugcina ukuthambeka okuncinci ngelixa ubaleka okanye uhamba kwandisa ukusebenza kwezihlunu zakho zangaphakathi, kuzenza zisebenze nzima.
6. Sebenzisa ithuba lokuzilolonga okucwangcisiweyo:
Uninzi lwee-treadmill ziza noqeqesho olucwangcisiweyo kwangaphambili olwenzelwe ukubonelela ngeendlela ezahlukeneyo kunye nokujolisa kwiinjongo ezithile zokomelela komzimba. Sebenzisa ezi zicwangciso ukwazisa imingeni emitsha kwaye ugcine umzimba wakho uqikelela. Nokuba luqeqesho lwexesha elithile, ukunyuka intaba, okanye uqeqesho lwexesha lesantya, ezi nkqubo zinokuba luncedo kakhulu ekukuncedeni ulahlekelwe ngamafutha esiswini angafunekiyo.
7. Beka phambili ukuhambelana kunye nenkqubela phambili:
Ukungaguquguquki kubalulekile xa kufikwa ekufezekiseni naluphi na usukelo lokomelela, kuquka nokunciphisa amafutha esiswini. Yenzelwe ukufaka umthambo we-treadmill kwinkqubo yakho yeveki. Qala kabini ukuya kathathu ngeveki kwaye unyuse kancinci kancinci rhoqo njengoko inqanaba lakho lokomelela liphucuka. Landelela inkqubela yakho ngokujonga umgama, isantya kunye nobude bexesha ngokuhamba kwexesha. Zicenge ngokunyusa kancinci kancinci ubunzima okanye ubude bokujima kwakho ukuze uqhubeke ubona iziphumo.
Isishwankathelo:
Ukusebenzisa i-treadmill njengenxalenye yohambo lwakho lokomelela komzimba kunokutshintsha umdlalo wamafutha esiswini. Ngokwazi izixhobo zakho, ukufaka uqeqesho lwe-HIIT, ukwamkela iintlobo ngeentlobo, ukubandakanya isiseko sakho, kunye nokungaguquguquki, unokuguqula imizamo yakho yokunciphisa amafutha esiswini kwaye ufumane iziphumo zokwenyani. Khumbula, njengalo naluphi na uhambo lokomelela komzimba, kubalulekile ukumamela umzimba wakho kwaye udibane neengcali zonyango ngaphambi kokuba wenze utshintsho olukhulu kwindlela yakho yokuzilolonga. Ngoko ke, bhinqa izihlangu zakho, khwela kwi-treadmill, kwaye uqale uhambo lwakho lokutshisa amafutha!
Ixesha lokuthumela: Juni-27-2023