Akunakukhanyela ukuba i-treadmill liqonga loqeqesho elimangalisayo, nokuba lithini na izinga lakho lokufaneleka.Xa sicinga nge-treadmill yokuzilolonga, kulula ukuba nomfanekiso womntu oguqayo ngesantya esiqhubekayo.Ayinakuba le nto ingathandekiyo kuphela, kodwa ayikwenzi ubulungisa obudala bokunyathela!Kukho isizathu sokuba yonke indawo yokuzivocavoca iqulathe ii-treadmills njengesiqhelo – kwaye ayisosizathu sokuba ukubaleka ngowona msebenzi “ocacileyo”.Nazi iingcebiso zam eziphezulu zokufumana okuninzi ekusebenzeni kwakho kwe-treadmill.
1. Yonwaba ingqondo nomzimba
Njengayo nayiphi na into ebomini, kumnandi ukuxuba izinto.Asiyifundi incwadi enye ngokuphindaphindiweyo, kwaye ke ukwenza inkqubo efanayo ye-treadmill endala nako akuyi kufumana iziphumo ezilungileyo.Ukuze uqhubele phambili - ukwakha unyamezelo kunye namandla, isantya kunye nokomelela ngokupheleleyo - kubalulekile ukuyitshintsha into oyenzayo.Dlala ujikeleze ngesantya, ukuthambekela kunye nexesha ukugcina izinto zinomdla.Umzekelo, ungahamba ngamandla kwithambeka elisezantsi ngomzuzu omnye, emva koko ubaleke ngokukhawuleza kwaye ucaba imizuzwana engama-30, phinda kwaye uhambe kwindawo ephezulu, njl.
2. Yiya kwinyani
Uninzi lwee-treadmill ziza noluhlu lweenkqubo okanye ii -apps, ezifanaDAPOW kaThixo B5-440evula ihlabathi leenkqubo ezinomdla - kwaye unokuqhuba iindlela zobomi bokwenyani ukugcina izinto ezinomdla.I-treadmill iya kutshintsha isantya sakho kwaye uthambekele ekulinganiseni indlela ukuze uzive ungaphandle, kodwa ngaphandle kwempembelelo.Iinkqubo ziya kudibanisa ubunzulu ukuze ungaze ubaleke ngesantya esiqhubekayo.Isiphumo sisiphumo sokuzilolonga okusebenzayo ngakumbi, ukugcina umzimba wakho uqikelela kwaye kufuneka usebenze nzima.
3. Hamba
Unokucinga ukuba ukungena kwi-treadmill kwaye ungabaleki okanye ukubaleka yiseshoni eyinkcitho.Ndicela ukuba (ngamandla) ndahluke.Olunye lolona qeqesho lungcono onokuwenza umzimba wakho uhambe.Ngokuqinisekileyo, kukho okungaphezulu kunoko, kwaye kulapho i-incline function ingena khona. Ngokunyusa ukuthambekela, wenza umzimba wakho ophantsi usebenze kakhulu, unzima kakhulu.Ukongeza, kwi-gradient efanelekileyo, uya kufumana ukubetha kwentliziyo ngokupheleleyo, kodwa ngesantya esiphantsi, esilawulekayo.Ubuhle boku kukuba ungaqala ngokuthambekela okuphantsi kunye nesantya kwaye ngokuthe ngcembe (okanye ngokukhawuleza ukuba uyavuya) ukwandisa ezi.Ungathatha ezi setingi phezulu nasezantsi ngexesha lokuzilolonga ukuze ube namathuba, okuvumela amaxesha athile okubuyisela.
4. Sebenza kwindawo ojolise kuyo izinga lokubetha kwentliziyo
Ukwazi ukuba uziqeqeshela kwindawo elungileyo KUWE yeyona ndlela ibalaseleyo yokufumana okona kulungileyo kuqeqesho lwakho.Uninzi lwee-treadmill ziza kunye ne-sensor yezinga lentliziyo eyakhelwe ngaphakathi.Isebenza ngakumbi kwaye ichanekile yiwotshi okanye umtya wokujonga izinga lentliziyo.Ukwenza izinga lentliziyo ekujoliswe kulo, kufuneka kuqala ufune izinga eliphezulu lentliziyo yakho.Ubalo olulula.Uthabathe ngokulula iminyaka yakho ukusuka kuma-220. Ngoko ke, ukuba uneminyaka engama-40 ubudala, ubuninzi bokubetha kwentliziyo bunokuba ziibhithi ezili-180 ngomzuzu.Ngokubanzi, uyacetyiswa ukuba usebenze phakathi kwe-50 kunye ne-85% ye-MHR yakho, ngoko ke inqanaba le-50% kumntu oneminyaka engama-40 ubudala liya kuba sisiqingatha se-180 - 90bpm.Kungaluncedo ukwazi apho ukhoyo ukuze ube nokuqinisekisa ukuba ucela umngeni ngokwakho ngokwaneleyo.Kuya kukunceda ukuba ufunde xa mhlawumbi uziqhubela kude kakhulu!Oko kwathiwa, ukusebenzisa i-RPE (Inqanaba lokuQinisa okuQiniweyo) isikali sisebenza kakuhle.Ngokuqhelekileyo, oku kuvela kwi-1-10, kunye ne-1 ephantsi.Njengoko usenza umthambo, usoloko uzibuza ukuba uphi na kwisikali.Ukuba uziva usondela kwi-10, lolunye uphawu lokucotha kancinci!
5. Gcwalisa umthambo wakho ngoqeqesho lwamandla
Konwabele ukuzilolonga kwakho kwi-treadmill, kodwa qiniseka ukuba uzisa uqeqesho olupheleleyo lwamandla omzimba amaxesha amathathu ngeveki.Oku kunokuba yimizuzu engama-20 usebenzisa ezinye iintsimbi zasimahla ezifana needumbbells, oomatshini bokuxhathisa okanye umthambo wobunzima bomzimba.Uya kwandisa imetabolism yakho kwaye ukhuthaze amandla kunye nethoni.
Ixesha lokuposa: Sep-05-2023