Ukukhetha utyekelo oluchanekileyo lwe-treadmill kunokuchaphazela kakhulu ukusebenza kakuhle kunye nokusebenza kakuhle komthambo wakho.Nokuba ungumntu oqalayo okanye ungumntu othanda ukomelela, ukuqonda izibonelelo zeendlela ezahlukeneyo zokuthambeka kubalulekile ekuphumezeni iinjongo zakho zempilo.Kweli nqaku, sithatha ukuntywila nzulu kwizinto eziphembelela ukhetho lwe-treadmill kunye nokukukhokela ekufumaneni eyona ndlela ilungileyo yokuzilolonga.
1. Zazi iingenelo zokuzilolonga:
Ukuhamba okanye ukubalekai-treadmill ejikelezayoineenzuzo ezininzi ezinokuphucula uhambo lwakho lokufaneleka.Okokuqala, yonyusa amandla kunye nemiceli mngeni kwizihlunu zakho, okukhokelela ekutshisweni kwekhalori ephezulu kunye nokuqina kwentliziyo.Ukongeza, uqeqesho oluthambekileyo luphindaphinda iimeko zangaphandle ezinje ngeenduli okanye amathambeka, oko kuyenza ibe yindlela esebenzayo yokulungiselela imisebenzi yangaphandle njengokuhamba intaba okanye ukubaleka.Ke ngoko, ukufumana indawo echanekileyo yokuthambekela kubalulekile ekuqinisekiseni ukuzilolonga okubandakanyayo kunye nokusebenzayo.
2. Izinto ekufuneka ziqwalaselwe xa kumiselwa ithambeka:
a) Inqanaba lokufaneleka: Ukuba ungumqalayo, kuyacetyiswa ukuba uqale ngethambeka elithambileyo phakathi kwe-1-3%.Njengoko inqanaba lokuqina kwakho liphucuka, unokuwonyusa ngokuthe ngcembe ukuthambeka.
b) Injongo yokuSebenza: Ukuthambekela ekulahlekeni kwesisindo akunakufana nokuthambekela kokwakhiwa kwemisipha.I-incline ephezulu (malunga ne-5-10%) ibandakanya izihlunu ezininzi, ezinceda ukutshisa iikhalori ezininzi kunye nokwakha amandla omzimba aphantsi.Ngakolunye uhlangothi, ukuthambekela okuphantsi (malunga ne-2-4%) kunye nesantya esiphezulu siphucula ukunyamezela kwe-cardiovascular and kulungele uqeqesho olude.
c) Iimeko zomzimba: Abantu abaneemeko ezithile zonyango, njengeedolo okanye iingxaki ze-ankle, banokudinga ukukhetha ukuthambekela okuphantsi ukunciphisa uxinzelelo oluhlangeneyo.Soloko ubonisana nochwepheshe bezempilo phambi kokuba uqalise nayiphi na inkqubo yokuzilolonga, ngakumbi ukuba unemeko yonyango esele ikhona.
3. Uqeqesho oluqhubela phambili:
Ukugcina umthambo wakho ungagxili kwaye uhlale ucela umngeni kumzimba wakho, ukutshintsha i-treadmill yakho kubalulekile.Ukwandisa ngokuthe ngcembe ukuthambekela (kwi-increments ye-0.5-1%) njengoko uqhubeka, uqinisekise ukuba umzimba wakho ulungelelanisa utshintsho kwaye uqhubeka ukwamkela umngeni.Le ndlela iqhubela phambili yoqeqesho ayenzi nje ukuzilolonga kwakho kube mnandi, kodwa ikwanceda ukuba ufikelele kwiziphumo ezingaguqukiyo.
4. Mamela umzimba wakho:
Qaphela indlela umzimba wakho osabela ngayo kwiindlela ezahlukeneyo zokuthambekela.Xa ulungele umceli mngeni omkhulu, yongeza ukuthambekela, kodwa kwaye uqaphele nakuphi na ukungonwabi okanye iintlungu.Ukugqithisa kakhulu kunokukhokelela ekulimaleni, ngoko unganqikazi ukulungisa ukuthambekela okanye ukuthatha ikhefu xa kuyimfuneko.Ukufumana ibhalansi ecela umngeni ngaphandle kokutyhala umzimba wakho ngaphaya kwemida yawo kubalulekile.
ukuququmbela:
Ukufumana i-treadmill echanekileyo yokuthambekela kubalulekile ekwandiseni ukusebenza kwakho kunye nokufezekisa iinjongo zakho zempilo.Ngokuqwalasela izinto ezifana nenqanaba lokufaneleka kwakho, iinjongo, kunye nemeko yomzimba, unokukhetha ukuthambekela okubonelela ngomngeni ofanelekileyo ngelixa unciphisa umngcipheko wokulimala.Khumbula ukuziqhelanisa nokuqhubela phambili kunye nokumamela imiqondiso yomzimba wakho ukuze wenze umthambo okhuselekileyo nosebenzayo.Ke tsibela kwi-treadmill, hlengahlengisa ukuthambeka, kwaye uzibukele uloyisa amaqondo amatsha kuhambo lwakho lokufaneleka.
Ixesha lokuposa: Jun-29-2023