Xa kuziwa kwi-cardio,i-treadmilllukhetho oludumileyo lwabaninzi abathanda ukomelela.Banikezela ngendlela elawulwayo nefanelekileyo yokutshisa iikhalori, kwaye into enye eyongeza imilinganiselo emitsha ekusebenzeni kwakho kukukwazi ukuhlengahlengisa ukuthambeka.I-incline workouts ilungile ekujoliseni amaqela ahlukeneyo emisipha kunye nokunyusa i-calorie ukutshisa, kodwa ukuqonda indlela yokubala ipesenti ye-incline kwi-treadmill kunokudideka.Ungakhathazeki, kuba kweli nqaku, siza kukukhokela kwinkqubo yokubala i-treadmill yakho kwaye sikuncede ufumane okuninzi kwindlela yakho yokuzilolonga.Makhe sijonge nzulu!
Funda ngeepesenti zethambeka:
Ipesenti yokuthoba ibhekisa kumnqantsa okanye ithambeka lomphezulu obalekayo we-treadmill.Ilinganisa umngeni wokuthambeka ohambelana nomphezulu osicaba we-treadmill.Ukubala ipesenti yokuthambeka, kufuneka umisele ukunyuka (okt utshintsho kwi-altitude) kwaye ubaleke (okt umgama othe tye).
Inyathelo 1: Linganisa iinzuzo:
Uninzi lwee-treadmill zine-adjustable incline range ye-0% ukuya kwi-15%.Ukulinganisa ukunyuka, setha ukuthambekela kwe-treadmill ukuya kwinqanaba elifunekayo kwaye ulinganise umgama othe nkqo ukusuka kwindawo ephezulu yokunyathela ukuya kwisiseko se-treadmill.Iyunithi yomlinganiselo zii-intshi okanye iisentimitha.
Inyathelo 2: Ukulinganisa ukubaleka kwakho:
Ukulinganisa umgama obalekayo, kufuneka ufumane umgama othe tye ogutyungelwe lithambeka.Qala kweyona ndawo iphezulu yethambeka kwaye ulinganise umgama ukusuka kuloo ndawo ukuya kunyawo olunye ngokuthe tye.Kwakhona, iyunithi yokulinganisa iya kuba kwii-intshi okanye iisentimitha.
Inyathelo 3: Bala ipesenti yethambeka:
Ngoku ekubeni unemilinganiselo yakho yokunyuka kunye nokubaleka, ukubala ipesenti yakho yokuthambeka kulula.Yahlula i-slope nge-stroke kwaye uphindaphinde umphumo ngo-100. Oku kuya kukunika i-slope yepesenti.Umzekelo, ukuba ithambeka liziintshi ezili-10 kwaye ithambeka liziintshi ezingama-20, ithambeka lepesenti liya kuba (10/20) x 100 = 50%.
Iingenelo zokuzilolonga:
Ngoku ekubeni uyayazi indlela yokubala ukuthambeka kwi-treadmill, makhe siphonononge izibonelelo zokubandakanya umthambo wokuthambeka kwindlela yakho:
1. Yandisa ukutshiswa kwekhalori: Ukuhamba okanye ukubaleka umqansa kunyanzela izihlunu zakho ukuba zisebenze ngakumbi kuba kulinganisa iimfuno zokunyuka induli okanye izinyuko.Oku kwanda kwenzame kubangela ukutshiswa kwekhalori ephezulu, okwenza umthambo wakho usebenze ngakumbi.
2. Ukubandakanyeka kwemisipha: Uqeqesho olululayo lujolise kwi-glutes, i-hamstrings, kunye namathole.Ngokubandakanya uqeqesho lwe-incline kwi-routine yakho ye-treadmill, unokomeleza ngokufanelekileyo kunye nethoni la maqela emisipha.
3. I-Cardiovascular Endurance: I-Incline exercises inokunyusa ukuqina koqeqesho lwakho lwe-cardiovascular, kukunceda wakhe ukunyamezela kunye nokuphucula impilo yakho yonke ye-cardiovascular fitness.
4. Ukuphucula ukulinganisela kunye nokuzinza: Ukuhamba okanye ukugijima kwindawo ethambekeleyo kumngeni ukulinganisela kwakho kunye nokuzinza, kusebenze imisipha ejongene nokugcina i-posture efanelekileyo.
Ukwazi ukubala ukuthambekela kwe-treadmill kunokuphucula kakhulu ukuqonda kwakho ngokuzilolonga.Ngokwazi ipesenti yakho yokuthambekela, unokuyilandela ngcono inkqubela yakho kwaye usete iinjongo ezithile zempilo.I-Cline Workouts ibonelela ngeyona ndlela ibalaseleyo yokujolisa amaqela ahlukeneyo emisipha, ukonyusa ikhalori yokutshisa, kunye nokuphucula ukomelela kwentliziyo.Ke kwixesha elizayo xa utsibela kwi-treadmill, ungalibali ukuthatha ithuba le-incline feature ukuze uthathe i-workout yakho iye kwiindawo eziphakamileyo!
Ixesha lokuposa: Jul-07-2023