Ukunciphisa umzimba kunokuba ngumsebenzi onzima, ngakumbi kwabo baphila ubomi obuxakekileyo.Ukuya kwindawo yokuzivocavoca kunokuba nzima, kodwa nge-treadmill ekhaya, akukho sizathu sokuba ungakwenzi.Ukuzivocavoca kwe-Treadmill yindlela efanelekileyo yokutshisa iikhalori kunye nokulahla iipounds ezingaphezulu.Nazi ezinye iingcebiso kunye namaqhinga malunga nendlela yokunciphisa umzimba kwi-treadmill.
1. Khetha ii-treadmill yasekunene
Ukukhetha i-treadmill efanelekileyo linyathelo lokuqala lokunciphisa umzimba.Jonga i-treadmill enophawu lokuthotywa.Eli nqaku linyusa ukuqina kokusebenza kwakho kwaye likuncede utshise iikhalori ezininzi.I-treadmill enendawo enkulu yokubaleka ivumela umceli mngeni othe chatha, umthambo osebenzayo.Ngaphezu koko, i-treadmill enokufunxa ukothuka yenza kube lula ukusebenzisa amalungu akho, yenza umthambo wakho ukhululeke ngakumbi.
2. Qala ngokucotha
Isitshixo ekulahlekeni kobunzima obusebenzayo kwi-treadmill kukuqala kancinci.Ukuba umtsha kwimithambo, qala ngohambo olucothayo lwemizuzu engama-30.Yandisa kancinane isantya ngokuhamba kwexesha.Kubalulekile ukuba ungatsibi ngokukhawuleza ukuphepha ukwenzakala.Ukuba uyachacha ekwenzakaleni okanye unemeko yonyango, nceda udibane nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo yomthambo.
3. Yixube
Ukwenza umsebenzi ofanayo kwi-treadmill imihla ngemihla kunokukhawuleza kube yindinisa.Ukudibanisa inkqubo yakho kunokunceda ukukhusela isithukuthezi kwaye wenze umsebenzi wakho ube ngumngeni ngakumbi.Gcina umzimba wakho uqikelela ngokuzama iindlela ezahlukeneyo, isantya kunye nekhefu.Ukubandakanya uqeqesho lwekhefu lokuqina okuphezulu (HIIT) ekusebenzeni kwakho kunokukunceda utshise iikhalori ezininzi ngexesha elincinci.
4. Landela inkqubela
Ukulandelela inkqubela yakho kubalulekile ukuze uhlale unomdla.Gcina ilog yokuzilolonga okanye usebenzise i-app ukurekhoda ukusebenza kwakho, kubandakanya umgama, isantya kunye neekhalori ezitshisiweyo.Ukulandelela inkqubela yakho kunokukunceda ubone ukuphucuka ekuhambeni kwexesha kwaye kukukhuthaze ukuba uqhubeke.Ngaphezu koko, ukuseta iinjongo ezinokwenyani kunokukunceda uhlale ugxile kuhambo lwakho lokuncipha kobunzima.
5. Yandisa umthambo wakho
Ukutya ukutya okunempilo kunye nokuhlala u-hydrated kubaluleke kakhulu njengokuzilolonga.Khuthaza umthambo wakho ngokutya okunempilo okanye i-snack phambi nasemva kweseshoni yoqeqesho nganye.Qinisekisa ukuba usela amanzi amaninzi ngaphambi, ngexesha, nasemva kokusebenza kwakho ukuze uhlale u-hydrated.
6. Yongeza uqeqesho lwamandla
Ukongeza uqeqesho lwamandla kwi-treadmill yakho yokuzilolonga kunokukunceda utshise iikhalori ezininzi kwaye wakhe izihlunu.Dibanisa ukuphakamisa iintsimbi okanye umthambo wobunzima bomzimba onje ngemiphunga, i-squats, kunye ne-push-ups kwindlela yakho yokuzilolonga.Uqeqesho lwamandla lunokukunceda ukuba wakhe izihlunu kwaye ukhulise imetabolism yakho.
7. Musa ukunikezela
Ukunciphisa umzimba luhambo olufuna ukuzinikela kunye nomonde.Ungatyhafi xa ungaziboni iziphumo kwangoko.Hlala uhambelana nenkqubo yakho yokuzivocavoca, utye usempilweni kwaye uhlale unomdla.Khumbula, ukucotha nokuzinza kuyawuphumelela umdlalo.
Ukuqukumbela, ukunciphisa ubunzima kwi-treadmill kufezekiswa ngokugxila kunye nokucwangcisa okufanelekileyo.Ngokukhetha i-treadmill efanelekileyo, ukuqala ukucotha, ukuxuba indlela yakho, ukulandelela inkqubela yakho, ukunyusa amandla akho okusebenza, ukongeza uqeqesho lwamandla kunye nokuhlala ukhuthazwa, unokufezekisa iinjongo zakho zokunciphisa umzimba.Ngezi ngcebiso kunye namaqhinga, uya kuba sempilweni kwaye wonwabe.
Ixesha lokuposa: Jun-05-2023