Xa kuziwa kwi-cardio,i-treadmilllukhetho oludumileyo kubantu abaninzi abafuna ukuphucula amanqanaba abo okomelela komzimba. Ukubaleka kwi-treadmill kunokubonelela ngendlela elula nesebenzayo yokutshisa iikhalori, ukonyusa ukunyamezela kwentliziyo, kunye nokunciphisa uxinzelelo. Nangona kunjalo, kuyinto eqhelekileyo ukuba uzibuze ukuba kufuneka ubaleke ixesha elingakanani kwi-treadmill ukuze ufumane iziphumo ezilungileyo.
Enyanisweni, ixesha elifanelekileyo lokubaleka kwi-treadmill lixhomekeke kwizinto ezahlukeneyo, kubandakanya inqanaba lakho lokomelela, iinjongo, kunye nempilo iyonke. Nangona kunjalo, kukho izikhokelo eziqhelekileyo onokuzilandela ukukunceda umisele ixesha elifanelekileyo omele ulichithe kwi-treadmill.
Okokuqala, kufuneka ucinge ngenqanaba lakho lokomelela komzimba. Ukuba usandul’ ukuqala kwi-cardio, kuyacetyiswa ukuba uqale ngokuzilolonga okufutshane uze wonyuse kancinci ixesha. Umzekelo, ungaqala ngokubaleka imizuzu eli-15 uze wongeze umzuzu okanye emibini ekuziloleni kwakho veki nganye ude ukhululeke ukubaleka imizuzu engama-30 nangaphezulu ngexesha.
Ukuba sele ungumgijimi onamava, unokukwazi ukwenza umthambo omde kwi-treadmill. Nangona kunjalo, kubalulekile ukumamela umzimba wakho kwaye uphephe ukuzibeka uxinzelelo olukhulu. Ukuzilolonga kwi-treadmill ixesha elide ngaphandle kokuphumla ngokwaneleyo kunokukhokelela ekwenzakaleni okanye ekudinweni.
Enye into ekufuneka uyiqwalasele xa ugqiba ixesha elifanelekileyo lokubaleka kwi-treadmill ziinjongo zakho. Ngaba ujonge ukuphucula ukunyamezela kwakho kumdlalo okanye kwisiganeko? Ngaba ufuna ukunciphisa umzimba? Okanye ufuna nje ukuba sempilweni ngokupheleleyo?
Ukuba uziqeqesha ngenjongo ethile, unokufuna ukuchitha ixesha elingakumbi kwi-treadmill ngeseshoni nganye ukuze ufezekise iziphumo ozifunayo. Umzekelo, ukuba uziqeqesha kwi-marathon, unokufuna ukubaleka iyure okanye ngaphezulu ngexesha ukuze wakhe amandla afunekayo. Ngokwahlukileyo koko, ukuba uzama ukunciphisa umzimba, ungabona iziphumo ngokuzilolonga okufutshane logama nje unamathela kwisiqhelo sakho sokuzilolonga kunye nokutya.
Okokugqibela, kufuneka uqwalasele impilo yakho iyonke kunye nemida yakho yomzimba. Ukuba unesifo okanye uyaphola emva kokwenzakala, kunokuba yimfuneko ukuqala ngokuzilolonga okufutshane kwe-treadmill kwaye unyuse kancinci ixesha lakho lokuzilolonga ngokuhamba kwexesha. Kwakhona, ukuba ufumana iintlungu okanye ukungakhululeki ngelixa ubaleka kwi-treadmill, qiniseka ukuba uthatha ikhefu kwaye uthethe nogqirha ukuze ufumane unobangela oyintloko.
Ngokubanzi, uninzi lweengcali zempilo zicebisa ubuncinane imizuzu engama-30 yomsebenzi we-aerobic ophakathi kwiintsuku ezininzi zeveki ukugcina impilo kunye nokomelela komzimba iyonke. Oku kungabandakanya ukubaleka kwi-treadmill, ukukhwela ibhayisekile, okanye ezinye iindlela zokuzilolonga ze-aerobic.
Ekugqibeleni, ixesha elifanelekileyo lokubaleka kwi-treadmill lixhomekeke kwiimfuno zakho kunye neenjongo zakho. Ngokuqala ngokuzilolonga okufutshane kwaye unyuse kancinci ixesha lokuzilolonga kwakho ngokuhamba kwexesha, unokwakha ukuqina kwentliziyo kunye nokuphucula impilo yakho iyonke. Khumbula ukumamela umzimba wakho, kuphephe ukuzinyanzela kakhulu, kwaye uhlale uqhagamshelana neengcali zonyango ukuba unenkxalabo malunga nenkqubo yakho yokuzilolonga.
Ixesha lokuthumela: Juni-09-2023