Xa kufikwa kukufaneleka komzimba, ukuzilolonga rhoqo kubalulekile ukuze uphile ubomi obusempilweni. Ukhetho oludumileyo lokuzilolonga ngaphakathi yi-treadmill, evumela abantu ukuba benze umthambo we-aerobic ngendlela abayithandayo. Nangona kunjalo, umbuzo oqhelekileyo obuzwa ngabaninzi abasaqalayo kunye nabadlali abanamava uhlala ubuzwa ngulo "Ndifanele ndizilolonga ixesha elingakanani kwi-treadmill?" Kule bhlog, siza kuhlola izinto ezimisela ubude bokuzilolonga kwe-treadmill kwaye sinike iingcebiso zokukunceda ufumane ixesha elifanelekileyo lokuzilolonga kwiinjongo zakho zokomelela komzimba.
1. Qala ngengqondo ethatha inyathelo ngenyathelo:
Nokuba usandul’ ukuqala kwi-treadmill okanye ungumgijimi onamava, kubalulekile ukuba ujonge ukuzilolonga kwakho ngengcamango eqhubekayo. Ukuqala kancinci kancinci ukwandisa ixesha lakho lokuzilolonga kuya kunceda ukuthintela ukwenzakala kwaye kuvumele umzimba wakho ukuba uqhele. Qala ngokuzilolonga okufutshane kwaye kancinci kancinci wakhele ekuziloleni ixesha elide ngokuhamba kwexesha.
2. Cinga ngenqanaba lakho lokomelela komzimba:
Inqanaba lakho lokomelela komzimba ngoku lidlala indima ebalulekileyo ekumiseleni ixesha elifanelekileyo lokuzilolonga kwi-treadmill. Ukuba usaqala okanye unenqanaba eliphantsi lokomelela komzimba, jonga malunga nemizuzu engama-20-30 ngeseshoni nganye. Yandisa kancinci kancinci ixesha ukuya kwimizuzu engama-45-60 njengoko uqhubeka kwaye wakha amandla. Nangona kunjalo, khumbula ukuba wonke umntu wahlukile, ngoko mamela umzimba wakho kwaye uhlengahlengise ngokufanelekileyo.
3. Zibekele usukelo oluthile:
Ukubeka iinjongo ezithile kuya kukuvumela ukuba ucwangcise uqeqesho lwakho lwe-treadmill ngokufanelekileyo. Nokuba injongo yakho kukunciphisa umzimba, ukunyamezela kwentliziyo, okanye ukuphucula impilo iyonke, ukuba neenjongo ezicacileyo kuya kunceda ekumiseleni ixesha elifanelekileyo. Ukunciphisa umzimba, ukuzilolonga okuphakathi, ixesha elide (malunga nemizuzu engama-45-60) kunokuba luncedo. Nangona kunjalo, ekunyamezeleni kwentliziyo, iiseshoni zoqeqesho olufutshane lwexesha eliphakamileyo (HIIT) (malunga nemizuzu engama-20-30) zisebenza ngokufanayo.
4. Qonda ukubaluleka kokuqina:
Ubunzima bokuzilolonga kwakho nge-treadmill buchaphazela ngokuthe ngqo ubude bexesha elifanelekileyo. Ukuzilolonga ngamandla, okufana nokubaleka kancinci okanye ukuzilolonga nge-HIIT, kunokuba luncedo ngakumbi kwixesha elifutshane. Olu qeqesho luhlala luthatha imizuzu engama-20-30 kwaye lutshintshana phakathi kokuzilolonga ngamandla kunye nokuchacha. Kwelinye icala, ukuzilolonga okuphantsi ukuya kokuphakathi kunokwenziwa ixesha elide, naphi na ukusuka kwimizuzu engama-30 ukuya kwiyure.
5. Lungisa ishedyuli yakho:
Enye into ekufuneka uyiqwalasele xa umisela ubude bomthambo we-treadmill yishedyuli yakho. Nangona kubalulekile ukubeka phambili umthambo, ukufumana ubude obuhambelana ngokugqibeleleyo neshedyuli yakho kuya kwandisa amathuba okunamathela kuwo. Zama ubude obahlukeneyo ude ufumane indawo emnandi ekuvumela ukuba ugcine umthambo we-treadmill rhoqo ngaphandle kokuziva ungxamile okanye uxinezelekile.
ukuququmbela:
Ngoko ke, kufuneka uzilolonge ixesha elingakanani kwi-treadmill? Ekugqibeleni, akukho mpendulo inye ehambelana nazo zonke. Ixesha elifanelekileyo lixhomekeke kwizinto ezahlukeneyo, kubandakanya inqanaba lakho lokomelela, iinjongo, ubukhali, kunye neshedyuli. Khumbula ukuqala kancinci, ukwandisa ixesha lakho lokuzilolonga ngokuhamba kwexesha, kwaye wenze ukuhambelana kube yinto ephambili. Ngokufumana ixesha elifanelekileyo lokuzilolonga kwe-treadmill, uya kuba sendleleni yokufezekisa iinjongo zakho zokomelela kwaye wonwabele izibonelelo zokuzilolonga rhoqo. Ukubaleka okumnandi!
Ixesha lokuthumela: Julayi-12-2023