Ukuba ne-treadmill kuphantse kuqheleke njengokuba nobulungu bejim. Kwaye kulula ukuqonda ukuba kutheni. Njengoko siye sagubungela kwizithuba zebhlog ezidlulileyo,treadmills arIsebenza ngeendlela ezininzi, kwaye ikunika lonke ulawulo onokulufuna kwindawo yakho yokuzilolonga, ixesha, imfihlo kunye nokhuseleko.
Ke le post imalunga nokwenza uninzi lomatshini wakho osebenzayo. Kufuneka kuthathe ixesha elingakanani ukuzilolonga kwakho? Yeyiphi eyona ngqondo ilungileyo onokuba nayo xa ubaleka endleleni usiya ndawo? Kufuneka ulungelelanise njani ukubaleka kwakho ngaphakathi nangaphandle? Makhe sijonge le mingeni mithathu:
1. Ubude obugqibeleleyo bokujima…
Kuxhomekeke ngokupheleleyo kuwe, kwiinjongo zakho, kunye nokuba uneminyaka engakanani ubaleka! Into ebalulekileyo apha asikokuthelekisa ukuzilolonga kwakho nokomnye umntu. Ukuba ungumqali opheleleyo, umsebenzi wakho we-treadmill unokusekelwe ekuhambeni kwamandla. Sebenzisa isikali se-RPE-iNqanaba lokuSebenza okuQiniweyo-ukulinganisa isantya sakho. I-10/10 ngumzamo omkhulu opheleleyo, i-1/10 ayishukumi. Ungasebenzisa oku ukukukhokela, nokuba i-10/10 yi-sprint okanye uhambo oluqinileyo kuwe.
Kubantwana abatsha, ukufudumala kwemizuzu emihlanu kwi-3-4 / 10, kwi-6-7 / 10 imizamo ye-10-15 imizuzu kwaye ubuyele kwi-3-4 / 10 yakho yemizuzu emithathu epholileyo yindawo enhle qala. Yakha ixesha lakho lokuzilolonga ngokukhawuleza ngemizuzu kwaye unyuse isantya sakho sokusebenza ngokukhawuleza nje ukuba ukwazi ukwenza.
Ukuba uyimbaleki enamava, ngoko kwakhona, uya kwazi ukuba ukwenza uninzi lwe-treadmill yakho kuxhomekeke kwiinjongo zakho. Ngaba uyafuna ukuphucula isantya kunye namandla akho, okanye ukunyamezela kwakho? Kuyanceda ukwazi umahluko phakathi kokuqina nokunyamezela, kuba la magama adla ngokusetyenziswa (ngokungachanekanga) ngokutshintshanayo. I-Stamina sisixa sexesha umsebenzi onokuthi wenziwe kwinqanaba eliphezulu. Ukunyamezela kukukwazi kwakho ukugcina umsebenzi ixesha elide.
Ngoko ukuba ujonge ukuphucula ixesha lakho le-5k umzekelo, le yinjongo yesantya kunye namandla. Kuya kufuneka uqeqeshe umxube wokubaleka; itempo, ikhefu kunye nefartlek ngokunjalo nokubaleka lula. Awudingi mqeqeshi kule nto, njengoko izicwangciso zoqeqesho lwasimahla zifumaneka ngokulula kwiindawo ezibekekileyo njengeLizwe leMbaleki. Nangona kunjalo, hlala umamele umzimba wakho, uqeqeshe amandla ukuze uxhase umdlalo wakho kwaye ungawahoyi ama-niggles aphindaphindiweyo njengoko ethanda ukudlala ikhephu kwimiba emikhulu. Thatha iintsuku zokuphumla ezaneleyo kwaye ufune iingcebiso kwiphysiotherapist ukuba umzimba wakho ukuxelela ukuba kufuneka wenze njalo.
Ukuba uleqa usukelo lonyamezelo olunjengomdyarho weembaleki okanye umdyarho weembaleki, ngoko usebenza kubuchule bakho bokumelana nokudinwa. Oku konke malunga nexesha emilenzeni yakho, kunye nokuqokelela kweemayile ezicothayo kwindawo ye-aerobic - zone 2 - yenye yeendlela ezilungileyo zokuyiphuhlisa.
Ummandla wesi-2 uthetha ukuba ubaleka ngesantya sentliziyo yakho ngaphantsi komda wakho wokuzilolonga, kwaye idla ngokuba yeyona ndawo ingahoywayo kodwa eyona ndawo iluncedo ukuziqeqesha. Sisantya esikhululekileyo, apho unokuthetha lula kwaye uvale umlomo wakho kunye nokuphefumla ngeempumlo ngelixa siyayenza. Ivakala ithandeka, yonyusa ukomelela kwakho kwentliziyo, impilo yemetabolism kunye neVO2 Max. Ukuphucula isiseko sakho se-aerobic kuya kukunceda ukuba ukhawuleze kwaye uphucule unyamezelo lwakho. Kufuneka ubaleke kade ukuze ubaleke. Yi-win-win.
Ngelixa ndingumthetheleli omkhulu wokuphuma uyokwenza ezi zinto zibalekayo, ungalengeza ixesha olichitha usenza indawo yesi-2 kwindawo yokunyathela ngokumamela umculo okanye ngokuvumela ingqondo yakho ukuba idada. Yicinge njengendlela yokucamngca okushukumayo apho ungabi naxhala malunga nokuphepha abantu endleleni yakho okanye ukukhubeka kumhlaba ongalinganiyo. Ingayindlela emangalisayo yokuqeqesha, qiniseka ukuba akukho bantwana/zilo-qabane/zithintelo kufutshane nokunyathela kwakho ukuba uza kucanda kwindawo yesi-2. Oku kuvakala njengengqiqo, ndiyazi, kodwa kusoloko kulungile ukukhumbula. ubaleka kwindawo ehambayo.
2. Betha isithukuthezi.
Ingaba ukubaleka kwangaphakathi kumnandi okanye akuxhomekeke kwingqondo yakho kunye nendlela olijonga ngayo ixesha lakho kwi-treadmill. Ukuba ucinga ukuba kuya kuba yimfazwe yengqondo, ngoko mhlawumbi kuya kuba. Kodwa ukuba ucinga ngexesha lakho lokunyathela njengoko ixesha lakho; ixesha xa ungavumeli uxinzelelo, imiba okanye iingxaki zemihla ngemihla ukuba zingene kwiingcinga zakho, ke iya kuba yindawo engcwele kuyo yonke le nto kunye nento yokunqwenela kwaye ujonge phambili kuyo.
Umculo ukwangumhlobo wakho osenyongweni apha. Yenza uluhlu lweengoma ozithandayo obo bubude bexesha ofuna ukuzilolonga, kwaye ungawashiyi iwotshi. Zilahlekele nje kumculo kwaye ubaleke de uluhlu lokudlala lugqibe. Ukuba unezinto ezikukhathazayo, kusenokwenzeka ukuba uya kuzifumana zenziwe ngendlela engcono xa ugqibile ukubaleka kwakho.
Khumbula ukuba, ukuba uziqeqeshela ugqatso lonyamezelo, kokukhona unokuxhathisa ixesha elininzi lokunyathela, kokukhona uya kujongana nokuhamba kwexesha ngosuku lomdyarho. Ukuba ungahlala ixesha kwi-treadmill, ungayisebenzisa ngokupheleleyo loo nto njengoqeqesho lwengqondo kumdyarho omde.
Ukubaleka okukhokelwayo kuyenye indlela entle yokuphelisa ukukruquka. Umqeqeshi omthandayo osekwe kwi-app ngumcebisi wakho, umhlobo oqhubayo, umkhuthazi kunye nentshatsheli yokuzikholelwa ngamaxesha owufuna kakhulu. Ukuvula xa ungafuni ukucinga malunga newotshi, i-mileage okanye into eyenzekayo ngaloo mini yi-hack eqaqambileyo yokuba nayo epokothweni yakho yangasemva.
3. Lungisa uqeqesho lwakho lwe-treadmill kunye nokubaleka ngaphandle.
Ukuba kubonakala kulula ukubaleka kwi-treadmill kunangaphandle, kungenxa yokuba kunjalo. Xa ubaleka ngaphakathi, awulwi ngokuchaseneyo nokuba kukuphi ukumelana nomoya, okanye iincochoyi ezincinci kunye nemikhombe yepavumente okanye umzila.
Ukunceda ukulinganisa ukubaleka kwangaphandle kwi-treadmill, vula i-1% ukuthambekela ngamaxesha onke. Oku kuxhathisa kuncinci kunceda ukulinganisa ukubaleka komhlaba; zombini kwindlela evakalelwa ngayo emilenzeni yakho, kunye nemfuno kwizinga lentliziyo yakho kunye namanqanaba okusebenzisa i-oxygen.
Nangona kunjalo, eyona ndlela ilungileyo yokuvala umsantsa phakathi kwezi zimbini kukusebenzisa indibaniselwano yazo zombini i-treadmill kunye nokubaleka kwangaphandle. Zombini zinendawo yazo kuqeqesho lwakho, ngoko ke nokugcina nje enye yeeveki zakho ezibaleka ngaphandle kuya kunceda umzimba wakho utshintshe ukusuka komnye ukuya komnye. Ukwenza oku kuthetha ukuba impumelelo yakho ye-treadmill oyisebenze nzima igqithiselwa kakuhle kulo naluphi na ugqatso okanye imitsi yokuzonwabisa oyenzayo.
Ekupheleni kosuku, ufuna umzimba wakho womelele kwaye womelele, kwaye oko kuthetha uqeqesho olujikelezileyo. Ukuba uhlala ubaleka kuphela kwibhanti ethambileyo, ezinzileyo, amalungu akho aya kuyiva ukuba uthe ngequbuliso utshintshela kwindawo eqinile, engalinganiyo ngaphandle. Ngakolunye uhlangothi, ukugijima kwe-treadmill kuncinci emzimbeni wakho kwaye kuya kunceda ixesha elide ekusebenzeni kwakho ngelixa uziqeqeshela iinjongo zakho. Sebenzisa le ndlela yokwenza uninzi lwe-treadmill yakho, kwaye utyalo-mali lwakho - oluphathekayo kunye nolwemali - luya kuhlawula imbuyekezo.
Ixesha lokuposa: Oct-18-2024