Nangona kulula ukuyisebenzisa i-treadmill, ukuze iveze iziphumo zayo zokuqina komzimba, indlela efanelekileyo yokusebenzisa ibaluleke kakhulu. Abantu abaninzi bahamba nje okanye babaleke ngoomatshini kwi-treadmill, bengayinaki imiba ephambili efana nokuma, isantya kunye nokulungiswa kwethambeka, nto leyo ekhokelela ekusebenzeni okuphantsi koqeqesho kunye nomngcipheko okhulayo wokwenzakala.
1. Indlela echanekileyo yokubaleka
Xa uqhuba kwii-treadmill, gcina umzimba wakho uthe nkqo, qinisa kancinci umongo wakho, kwaye uphephe ukugoba phambili okanye ngasemva kakhulu. Jikelezisa iingalo zakho ngokwendalo. Xa iinyawo zakho zichukumisa umhlaba, zama ukuhla ngonyawo lwakho oluphakathi okanye unyawo lwangaphambili kuqala ukuze unciphise impembelelo kumalungu edolo lakho. Ukuba uqhele ukubaleka, ungayandisa ngokufanelekileyo ithambeka (1%-3%) ukuze ulinganise ukumelana nokubaleka ngaphandle kwaye uphucule ukusebenza kakuhle kokutshisa amafutha.
2. Uhlengahlengiso olufanelekileyo lwesantya kunye nokuthambeka
Abaqalayo bayacetyiswa ukuba baqale ngokuhamba kancinci (3-4km/h), baze baziqhelanise nayo kancinci kancinci ngaphambi kokuba baqhubeke nokubaleka (6-8km/h). Ukuba injongo kukunciphisa amafutha, ungasebenzisa indlela yoqeqesho oluthatha ixesha, oko kukuthi, ukubaleka ngokukhawuleza umzuzu o-1 (8-10km/h) uze uhambe kancinci umzuzu o-1, uphinda oku izihlandlo ezininzi. Ukulungiswa kwethambeka nako kunokuchaphazela kakhulu amandla oqeqesho. Ukunyusa ithambeka ngokuphakathi (5%-8%) kunokuphucula ukubandakanyeka kwemisipha ye-gluteal kunye nemilenze.
3. Ubude bexesha loqeqesho kunye nokuphindaphinda kwalo
Kubantu abadala abasempilweni, kucetyiswa ukuba benze umthambo we-aerobic amaxesha ama-3 ukuya kuma-5 ngeveki, ixesha ngalinye imizuzu engama-30 ukuya kuma-45. Ukuba ufuna ukomeleza ukunyamezela, ungalinyusa kancinci ixesha lokubaleka. Ukuba injongo ephambili kukunciphisa amafutha, uqeqesho oluphezulu lwexesha loqeqesho (HIIT) lunokudityaniswa ukuze lufinyeze ixesha leseshoni nganye yoqeqesho ngelixa lusandisa amandla.
4. Ukuzifudumeza nokuzolula
Ngaphambi kokuba ungene kwi-treadmill, kucetyiswa ukuba wenze imizuzu emi-5 ukuya kweli-10 yokuzifudumeza ngamandla (njengokuphakamisa amadolo aphezulu, ukutsiba ii-jack), uze wolule imilenze yakho ukuze unciphise ukuqina kwemisipha kunye nokuqaqamba.
Ngokulungisa ngokwesayensi ukusetyenziswaii-treadmills, abasebenzisi banokwandisa imiphumo yabo yoqeqesho ngelixa benciphisa umngcipheko wokwenzakala kwezemidlalo.
Ixesha leposi: Agasti-15-2025