I-treadmill ayincedi nje kuphela ekomeleleni komzimba, kodwa ikwasisixhobo esisebenzayo soqeqesho lokubuyisela umzimba kwimeko yesiqhelo. Nokuba kukubuyela umva emva kotyando, ukuvuselelwa kokwenzakala kwamalungu, okanye ulawulo lwezifo ezingapheliyo, ii-treadmillsbonelela ngendawo ekhuselekileyo nelawulwayo yokuzilolonga. Nantsi isikhokelo esisebenzayo sokusebenzisa i-treadmill kuqeqesho lokubuyisela umzimba kwimeko yesiqhelo.
1. Ukulungiselela ngaphambi koqeqesho lokubuyisela kwimeko yesiqhelo
Soloko uqhagamshelana nogqirha okanye ingcali yezonyango ngaphambi kokuba uqalise unyango ukuqinisekisa ukuba inkqubo yokuzilolonga ifanelekile kwimeko yakho. Ukongeza, qaphela ukuba:
Khetha i-treadmill efanelekileyo: Khetha i-treadmill enenkqubo yokuthambisa kunye nethambeka elihlengahlengiswayo ukunciphisa impembelelo kumalungu akho.
Nxiba izihlangu zemidlalo ezifanelekileyo: Khetha izihlangu zemidlalo ezinenkxaso efanelekileyo kunye nokufunxa uthutho ukuze ukhusele iinyawo namadolo akho.
Umthambo wokuzifudumeza: Yenza umthambo wokuzifudumeza wemizuzu emi-5 ukuya kweli-10, njengokuzolula okanye ukuhamba kancinci, ukuze usebenze izihlunu kunye namalungu.
2. Iindlela ezithile zoqeqesho lokubuyisela kwimeko yesiqhelo
Ngokuxhomekeke kwiinjongo zokubuyisela kwimeko yesiqhelo kunye neemeko zomntu ngamnye, ezi ndlela zilandelayo zoqeqesho zinokukhethwa:
(1) Uqeqesho lokuhamba
Ifanelekile: ukuchacha emva kotyando, ukwenzakala kwamalungu okanye ukungazilolongi ixesha elide.
Indlela: Beka isantya se-treadmill kwi-2-4 km/h, lungisa i-slope ibe yi-0%, hamba imizuzu eli-10-20 ngalo lonke ixesha, kancinci kancinci wonyuse ixesha nesantya.
Qaphela: Gcina umzimba wakho uthe nkqo kwaye uphephe ukuxhomekeka kakhulu kwiindlela zokubambelela.
(2) Ukubaleka ngamandla aphantsi
Ifanelekile: kwizigulana ezibuthathaka kwi-cardiopulmonary okanye izifo ezingapheliyo.
Indlela: Beka isantya ukuya kwi-4-6 km/h, lungisa ithambeka libe yi-1-2%, uze ugijime imizuzu eli-15-30 ngalo lonke ixesha.
Qaphela: Lawula izinga lokubetha kwentliziyo ngaphakathi komlinganiselo okhuselekileyo (ngesiqhelo yi-50-70% yezinga eliphezulu lokubetha kwentliziyo).
(3)Ukuhamba ngeenyawo
Ifanelekile: ukuvuselelwa kwedolo okanye ukuqeqesha amandla emilenze esezantsi.
Indlela: Beka isantya kwi-3-5 km/h, lungisa ithambeka libe yi-5-10%, uze uqeqeshe imizuzu eli-10-15 ngalo lonke ixesha.
Qaphela: Ithambeka akufuneki libe phezulu kakhulu ukuze kuthintelwe uxinzelelo olugqithisileyo edolweni.
(4) Uqeqesho lwexesha eliphakathi
Ifanelekile: kwabo bafuna ukuphucula ukusebenza kwentliziyo okanye amandla emetabolism.
Indlela: Tshintshana phakathi kokuhamba ngokukhawuleza nokuhamba kancinci, njengokuhamba ngokukhawuleza umzuzu o-1 (isantya esingu-5-6 km/h), ukuhamba kancinci imizuzu emi-2 (isantya esingu-3-4 km/h), phinda amaxesha ama-5-10.
Qaphela: Lungisa amandla ngokwemeko yomzimba ukuze uphephe ukudinwa kakhulu.
3. Amanyathelo okuzikhusela xa kuqeqeshwa ekubuyiseleni ubomi bakho esiqhelweni
Inyathelo ngenyathelo: Qala ngamandla aphantsi nangexesha elifutshane uze kancinci kancinci wonyuse umthamo womthambo.
Jonga indlela umzimba osabela ngayo: Ukuba ufumana iintlungu, isiyezi, okanye ubunzima bokuphefumla, yeka ukuziqeqesha ngoko nangoko kwaye udibane nogqirha.
Hlala ume kakuhle: Yima nkqo, ujonge phambili, ujike iingalo zakho ngokwendalo, kwaye uphephe ukugoba okanye ukuthembela kakhulu kwiindawo zokubeka iingalo.
Hlola inkqubela rhoqo: Lungisa isicwangciso soqeqesho ngokweziphumo zokuvuselelwa ukuqinisekisa ukuba siyasebenza ngokwesayensi kwaye sikhuselekile.
4. Ukuphumla emva koqeqesho lokubuyisela kwimeko yesiqhelo
Emva koqeqesho, yenza imizuzu emi-5 ukuya kweli-10 yemisebenzi yokuphumla, njengokuhamba kancinci okanye ukuzolula, ukunceda umzimba ubuyele kwimeko yokuzola kancinci kancinci. Ukongeza, ukufunxa amanzi ngokufanelekileyo kunye nokutya okunesondlo kukhuthaza ukubuyiselwa komzimba kwimeko entle.
Isiphelo
I-Treadmill ibonelela ngendawo ekhuselekileyo nelawulekayo yoqeqesho lokubuyisela kwimeko yesiqhelo, efanelekileyo kubantu abaneemfuno ezahlukeneyo zokubuyisela kwimeko yesiqhelo. Ngokusebenzisa iindlela zoqeqesho lwesayensi kunye nocwangciso olufanelekileyo, ii-treadmill azinakukukhawulezisa nje kuphela inkqubo yokubuyisela kwimeko yesiqhelo, kodwa zikwaphucula nenqanaba lempilo iyonke. Phantsi kwesikhokelo sikagqirha okanye umqeqeshi oqeqeshiweyo, sebenzisa ngokufanelekileyoi-treadmill ukwenza indlela yakho yokubuyela kwimeko yesiqhelo isebenze ngakumbi kwaye ikhuselekile.
Ixesha lokuthumela: Matshi-20-2025