Xa kuziwa kwimpilo yomzimba, umthambo othe rhoqo ubalulekile ekufezekiseni indlela yokuphila esempilweni.Ukhetho oludumileyo lomthambo wangaphakathi yi-treadmill, evumela abantu ukuba benze umthambo wokuzilolonga ngokuthanda kwabo.Nangona kunjalo, umbuzo oqhelekileyo owenziwa ngabadlali abaninzi abaqalayo kunye nabadlali abanamava bahlala bebuza "Kufuneka ndisebenze ixesha elingakanani kwi-treadmill?"Kule bhlog, siza kuphonononga izinto ezimisela ixesha lokuzilolonga kunye nokubonelela ngeengcebiso zokukunceda ufumane elona xesha lifanelekileyo lokuzilolonga kwiinjongo zakho zempilo.
1. Qala ngengqondo yenyathelo ngalinye:
Nokuba umtsha kwi-treadmill okanye imbaleki enamava, kubalulekile ukusondela ekusebenzeni kwakho ngombono oqhubekayo.Ukuqala ngokukhawuleza kwaye ngokuthe ngcembe ukwandisa ixesha lakho lokuzilolonga kuya kunceda ukukhusela ukulimala kwaye uvumele umzimba wakho ukuba ulungelelanise.Qala ngokuzilolonga okufutshane kwaye ngokuthe ngcembe uzenzele ixesha elide lokuzilolonga.
2. Qwalasela inqanaba lokomelela kwakho:
Inqanaba lakho langoku lokuzilolonga lidlala indima ebalulekileyo ekumiseleni ixesha elifanelekileyo lokuzilolonga kwe-treadmill.Ukuba usaqala nje okanye unenqanaba elisezantsi lokomelela, jonga malunga nemizuzu engama-20-30 ngeseshoni nganye.Yandisa kancinci ixesha ukuya kwimizuzu engama-45-60 njengoko uqhubela phambili kunye nokwakha amandla.Nangona kunjalo, khumbula ukuba wonke umntu wahlukile, ngoko mamela umzimba wakho kwaye ulungelelanise ngokufanelekileyo.
3. Misela iinjongo ezithile:
Ukuseta iinjongo ezithile kuya kukuvumela ukuba ucwangcise umsebenzi wakho we-treadmill ngokufanelekileyo.Ingaba injongo yakho kukulahlekelwa ubunzima, ukunyamezela kwe-cardiovascular, okanye ukuphucula impilo yonke, ukuba neenjongo ezicacileyo kuya kunceda ukugqiba ixesha elifanelekileyo.Ukunciphisa umzimba, ukunyanzeliswa okuphakathi, ixesha elide lokuzilolonga (malunga nemizuzu ye-45-60) kunokuba luncedo.Nangona kunjalo, ukunyamezela kwe-cardiovascular, i-short high-intensity interval training (HIIT) iiseshoni (malunga ne-20-30 imizuzu) zisebenza ngokufanayo.
4. Qonda ukubaluleka kokuqina:
Ubukhulu bomsebenzi wakho we-treadmill buchaphazela ngokuthe ngqo ixesha elifanelekileyo.Ukuzilolonga okuphezulu, okunje nge-sprints okanye ukuzilolonga kwe-HIIT, kunokusebenza ngakumbi ngexesha elifutshane.Oku kuzilolonga kudla ngokuhlala imizuzu engama-20 ukuya kwengama-30 kwaye kuyatshintshana 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 ixesha lokuzilolonga kwi-treadmill lucwangciso lwakho.Nangona kubalulekile ukubeka phambili umthambo, ukufumana ixesha elisebenza ngokugqibeleleyo kunye nesiqhelo sakho kuya kwandisa amathuba okuba ubambelele kuwo.Zama ngamaxesha ahlukeneyo de ufumane indawo emnandi ekuvumela ukuba ugcine inkqubo yesiqhelo ye-treadmill ngaphandle kokuziva ungxamile okanye ukoyiswa.
ukuququmbela:
Ke, kufuneka uzilolonge ixesha elingakanani kwi-treadmill?Ekugqibeleni, akukho mpendulo ilingana nayo yonke.Ubude bexesha obufanelekileyo buxhomekeke kwizinto ezahlukeneyo, kubandakanya inqanaba lokomelela, iinjongo, ukuqina, kunye neshedyuli.Khumbula ukuqala ngokuthe ngcembe, ngokuthe ngcembe wandise ixesha lakho lokuzilolonga ngokuhamba kwexesha, kwaye wenze ukungaguquguquki kube yinto ephambili.Ngokufumana ixesha elifanelekileyo lokuzilolonga kwe-treadmill, uya kuba sendleleni yokufezekisa iinjongo zakho zempilo kwaye wonwabele izibonelelo zokuzilolonga rhoqo.Ukonwaba ukubaleka!
Ixesha lokuposa: Jul-12-2023