Ukunciphisa umzimba kunokuba ngumsebenzi onzima, ingakumbi kwabo baphila ubomi obuxakekileyo. Ukuya ejimini kunokuba nzima, kodwa xa une-treadmill ekhaya, akukho sizathu sokungakwenzi oko. Ukuzilolonga nge-treadmill yindlela entle yokutshisa iikhalori kunye nokunciphisa iikhilogram ezigqithisileyo. Nazi iingcebiso kunye namaqhinga endlela yokunciphisa umzimba kwi-treadmill.
1. Khethai-treadmill yasekunene
Ukukhetha i-treadmill efanelekileyo linyathelo lokuqala lokunciphisa umzimba ngempumelelo. Khangela i-treadmill enendawo yokuthambeka. Olu phawu lonyusa ubukhali bokuzilolonga kwakho kwaye lukunceda utshise iikhalori ezingaphezulu. I-treadmill enendawo enkulu yokubaleka ivumela ukuzilolonga okunzima ngakumbi nokuphumelelayo. Ukongeza, i-treadmill efunxa ukuthuthumela yenza kube lula ukusebenza kwamalungu akho, okwenza ukuzilolonga kwakho kube lula ngakumbi.
2. Qala kancinci
Eyona nto ibalulekileyo yokunciphisa umzimba ngempumelelo kwi-treadmill kukuqala kancinci. Ukuba usandul' ukuzilolonga, qala ngokuhamba kancinci imizuzu engama-30. Yandisa isantya kancinci kancinci ngokuhamba kwexesha. Kubalulekile ukuba ungatsibi ngokukhawuleza ukuze uphephe ukwenzakala. Ukuba uyaphola emva kokwenzakala okanye unesifo esithile, nceda udibane nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yokuzilolonga.
3. Yixube
Ukwenza umthambo ofanayo kwi-treadmill imihla ngemihla kunokuba yinto edinisayo ngokukhawuleza. Ukuxuba umthambo wakho kunokunceda ukuthintela ukudinwa kwaye kwenze umthambo wakho ube nzima ngakumbi. Gcina umzimba wakho uqikelela ngokuzama iindlela ezahlukeneyo zokuthambekela, isantya kunye nezithuba. Ukufaka uqeqesho lwexesha eliphakamileyo (HIIT) kumthambo wakho kunokukunceda utshise iikhalori ezininzi ngexesha elincinci.
4. Landelela inkqubela phambili
Ukulandelela inkqubela yakho kubalulekile ukuze uhlale ukhuthazekile. Gcina irekhodi lokuzilolonga okanye usebenzise i-app ukurekhoda ukuzilolonga kwakho, kuquka umgama, isantya kunye neekhalori ezitshisiweyo. Ukulandelela inkqubela yakho kunokukunceda ubone ukuphucuka ngokuhamba kwexesha kwaye kukukhuthaze ukuba uqhubeke. Ukongeza, ukuzibekela iinjongo ezinokwenzeka kunokukunceda uhlale ugxile kuhambo lwakho lokunciphisa umzimba.
5. Yongeza amandla akho okuzilolonga
Ukutya ukutya okunempilo nokuhlala unamanzi aneleyo emzimbeni kubaluleke kakhulu njengokuzilolonga. Yondla umthambo wakho ngokutya okunempilo okanye ukutya okulula ngaphambi nasemva kweseshoni nganye yoqeqesho. Qiniseka ukuba usela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga kwakho ukuze uhlale unamanzi aneleyo emzimbeni.
6. Yongeza uqeqesho lokuqina
Ukongeza uqeqesho lokuqinisa umzimba kuqeqesho lwakho lwe-treadmill kunokukunceda utshise iikhalori ezingaphezulu kwaye wakhe izihlunu. Faka umthambo wokuphakamisa iintsimbi okanye wobunzima bomzimba ofana nokulunywa, ukuqubha, kunye nokutyhala umzimba rhoqo kwinkqubo yakho yokuzilolonga. Uqeqesho lokuqinisa umzimba lunokukunceda wakhe izihlunu kwaye luphucule imetabolism yakho.
7. Musa ukuyeka
Ukunciphisa umzimba luhambo olufuna ukuzinikela nomonde. Musa ukudimazeka ukuba awuboni ziphumo ngoko nangoko. Hlala usenza umthambo rhoqo, yitya ukutya okunempilo kwaye uhlale ukhuthazekile. Khumbula, kancinci nangokuzinzileyo kuyawuphumelela umdlalo.
Ukuqukumbela, ukunciphisa umzimba kwi-treadmill kunokwenzeka ngokugxila kunye nokucwangcisa ngokufanelekileyo. Ngokukhetha i-treadmill efanelekileyo, ukuqala kancinci, ukuxuba indlela oqhele ukwenza ngayo izinto, ukulandelela inkqubela yakho, ukunika amandla ukuzilolonga kwakho, ukongeza uqeqesho lwamandla kunye nokuhlala ukhuthazekile, ungafikelela kwiinjongo zakho zokunciphisa umzimba. Ngezi ngcebiso namaqhinga, uya kuba sempilweni kwaye wonwabe.
Ixesha lokuthumela: Juni-05-2023