Akukho mathandabuzo ukuba i-treadmill liqonga loqeqesho elihle kakhulu, nokuba lingakanani na inqanaba lakho lokomelela komzimba. Xa sicinga ngokuzilolonga kwe-treadmill, kulula ukubona umntu ephuma ngesantya esingaguqukiyo. Oku akupheleli nje ekubeni kungathandeki, kodwa akwenzi mahluko kwindlela endala yokuzilolonga! Kukho isizathu sokuba yonke i-gym ibe nee-treadmill njengesiqhelo - kwaye akupheleli nje ekubeni ukubaleka yeyona nto "icacileyo" yokuzilolonga. Nazi iingcebiso zam eziphambili zokufumana okuninzi kuqeqesho lwakho lwe-treadmill.
1. Yonwabisa ingqondo nomzimba
Njengakwinto yonke ebomini, kuhle ukuxuba izinto. Asifundi incwadi enye ngokuphindaphindiweyo, ngoko ke ukwenza inkqubo efanayo ye-treadmill endala akuyi kufumana ziphumo zibalaseleyo. Ukuze uqhubele phambili - wakhe unyamezelo kunye nokuqina, isantya kunye nokuqina komzimba ngokubanzi - kubalulekile ukutshintsha into oyenzayo. Dlala ngesantya, ukuthambeka kunye nexesha lokugcina izinto zinomdla. Umzekelo, ungahamba ngamandla kwindawo esezantsi umzuzu omnye, uze ubaleke ngokukhawuleza kwaye uthambe imizuzwana engama-30, uphinde uze uhambe kwindawo ephezulu, njl. Konke oku kwenza umthambo ube mnandi kwaye uphumelele!
2. Yiya kwi-intanethi
Ii-treadmill ezininzi ziza neendidi ezahlukeneyo zeenkqubo okanye ii-apps, ezifanaI-DAPOW's B5-440nto leyo evula ihlabathi leenkqubo ezinomdla – kwaye ungabaleka iindlela zokwenyani ukuze izinto zihlale zinomdla. I-treadmill iya kutshintsha isantya sakho kunye nokuthambekela kwakho ukuze ulinganise indlela ukuze ufumane loo mvakalelo yangaphandle, kodwa ngaphandle kwempembelelo. Iinkqubo ziya kudibanisa amandla ukuze ungaze ubaleke ngesantya esiqhubekayo. Isiphumo kukuzilolonga okusebenzayo ngakumbi, ukugcina umzimba wakho uqikelela kwaye kufuneka usebenze nzima.
3. Hamba ngenyawo
Usenokucinga ukuba ukungena kwi-treadmill uze ungabaleki okanye ungabaleki yiseshoni echithwayo. Ndicela ukuba (ngokungaguqukiyo) nditshintshe. Enye yezona ndlela zokuzilolonga zibalaseleyo onokuzenza umzimba wakho kukuhamba. Ewe kona, kukho okungakumbi kunoko, kwaye kulapho umsebenzi wokuthambeka ungena khona. Ngokwandisa ukuthambeka, wenza umzimba wakho ongezantsi usebenze nzima kakhulu. Ukongeza, kwi-gradient efanelekileyo, uya kunyusa isantya sentliziyo, kodwa ngesantya esicothayo nesilawulekayo. Ubuhle boku kukuba ungaqala ngokuthambeka okuphantsi kunye nesantya kwaye kancinci kancinci (okanye ngokukhawuleza ukuba uyakuvuyela) ukonyusa ezi. Ungazithatha ezi ndlela zokunyuka nokuhla ngexesha lokuzilolonga ukuze ube nexesha lokuphumla, uvumela amaxesha athile okuchacha.
4. Sebenza kwindawo yakho ekujoliswe kuyo yokubetha kwentliziyo
Ukwazi ukuba uziqeqesha kwindawo efanelekileyo kuwe yindlela entle yokufumana eyona nto ilungileyo kuqeqesho lwakho. Ii-treadmill ezininzi ziza nee-sensors ze-heart rate ezakhelwe ngaphakathi. Eyona nto isebenzayo nechanekileyo yiwotshi okanye i-strap ye-heart rate monitor. Ukuze ubale izinga lentliziyo yakho ekujoliswe kuyo, kufuneka kuqala ufune izinga lentliziyo yakho eliphezulu. Ukubala okulula. Susa iminyaka yakho kwi-220. Ke, ukuba uneminyaka engama-40 ubudala, izinga lentliziyo eliphezulu liza kuba yi-180 beats ngomzuzu. Ngokubanzi, kuyacetyiswa ukuba usebenze phakathi kwama-50 kunye nama-85% e-MHR yakho, ngoko ke inqanaba lama-50% kumntu oneminyaka engama-40 ubudala liza kuba sisiqingatha se-180 - 90bpm. Kunokuba luncedo ukwazi apho ukhoyo ukuze uqinisekise ukuba uzibekela umngeni ngokwaneleyo. Kuya kukunceda nokuba ufunde xa mhlawumbi uzityhalela kakhulu! Oko kuthethiweyo, ukusebenzisa isikali se-RPE (Rate of Perceived Exertion) kusebenza kakuhle. Ngokwesiqhelo, oku kususela kwi-1 ukuya kwi-10, kunye ne-1 ephantsi. Njengoko uzilolonga, uhlala uzibuza ukuba ukuphi ngokwesikali. Ukuba uziva ngathi usondela kwi-10, olo lolunye uphawu lokuba unciphise isantya kancinci!
5. Qedela umthambo wakho ngoqeqesho lokuqinisa umzimba
Yonwabele imithambo yakho ye-treadmill, kodwa qiniseka ukuba uzisela uqeqesho lokuqina komzimba ngokupheleleyo kathathu ngeveki. Oku kungaba yimizuzu engama-20 kuphela usebenzisa ezinye iintsimbi zasimahla ezifana nee-dumbbells, oomatshini bokumelana okanye imithambo yobunzima bomzimba. Uya kwandisa imetabolism yakho kwaye ukhuthaze amandla kunye nethoni.
Ixesha lokuthumela: Septemba-05-2023