Njengesixhobo sokuqina esidumileyo, i-treadmill ayinakunceda abasebenzisi kuphela ukuba benze umthambo osebenzayo we-aerobic, kodwa ikwanciphisa nokwenzakala kwezemidlalo kwaye iphucule iziphumo zokuzilolonga ngokuzifudumeza nokuzolula ngokufanelekileyo. Kubathengi bamazwe ngamazwe abathengisa ngobuninzi, ukuqonda indlela yokuzifudumeza ngokwesayensi nokuzolula kwi-treadmill akunakunyusa ixabiso elongezelelweyo lemveliso kuphela, kodwa kukwabonelela abathengi ngesikhokelo esibanzi sokusetyenziswa. Eli nqaku liza kwazisa iindlela, amanyathelo kunye namanyathelo okuzikhusela okuzifudumeza nokuzolula kwii-treadmillngokweenkcukacha ukukunceda uqonde ngcono kwaye ukhuthaze lo msebenzi.
Okokuqala, ukubaluleka kokuzifudumeza
1. Nyusa ubushushu bomzimba wakho
Ukuzifudumeza kwandisa ubushushu bomzimba, kwenza izihlunu namalungu abe bhetyebhetye ngakumbi kwaye kunciphisa umngcipheko wokwenzakala ngexesha lokuzilolonga. Ngomthambo olula wokuzifudumeza, unokunyusa ukujikeleza kwegazi kwaye ulungiselele umthambo wakho ozayo onzima.
2. Nciphisa ukwenzakala kwezemidlalo
Ukuzifudumeza ngokufanelekileyo kuvuselela izihlunu, kuphucula umgama wokuhamba kwamalungu, kwaye kunciphisa amathuba okuba izihlunu ziqine kwaye amalungu aqhekeke. Oku kubaluleke kakhulu kubasebenzisi abasebenzisa ii-treadmills ixesha elide, njengoko ukubaleka ngokwako kukuzilolonga ngamandla.
3. Phucula ukusebenza kwezemidlalo
Ukuzifudumeza kunceda umzimba wakho ukuba ube kwimo entle kwaye kuphucula ukusebenza. Ngokusebenzisa inkqubo yemithambo-luvo yomzimba kunye nenkqubo yemisipha, abasebenzisi banokulawula ngcono iintshukumo zabo ngexesha lokubaleka kwaye baphucule ukusebenza kakuhle komthambo.
Okwesibini, indlela yokuzifudumeza kwi-treadmill
1. Hamba lula
Inyathelo lokuqala lokufudumeza umzimbai-treadmillukuhamba kancinci. Beka isantya se-treadmill kwinqanaba eliphantsi (umz. 3-4 km/h) ukuhamba imizuzu emi-5-10. Oku kunokunceda umzimba ukuba uqhelane kancinci nesingqisho somthambo, unyuse isantya sentliziyo ngelixa kunciphisa impembelelo kumalungu.
2. Ukolula okuguqukayo
Ukolula umzimba ngendlela evuselelayo yindlela yokufudumeza umzimba eyonyusa ukuguquguquka ngokuhambisa amalungu kunye nezihlunu. Xa usenza ukolula umzimba ngendlela evuselelayo kwi-treadmill, ungabandakanya oku kulandelayo:
Ukujija imilenze: Yima ecaleni kwetreadmill uze ujije imilenze yakho kancinci, unyusa kancinci umgama wokujija uze ushukumise amalungu akho esinqeni.
Ukuphakamisa imilenze ephezulu: Beka isantya se-treadmill kwisantya esicothayo kwaye wenze umthambo wokuphakamisa imilenze ephezulu ukuze usebenze izihlunu zemilenze.
Ukujija ingalo: iingalo ziyagoba ngokwemvelo, zijija iingalo ngobunono, zishukumise igxalaba.
3. Ukutsiba kancinci
Ukutsiba kancinci yenye indlela esebenzayo yokuzifudumeza. Xa utsiba kancinci kwi-treadmill, ungathatha la manyathelo alandelayo:
Ukutsiba ngenyathelo: Beka i-treadmill kwisantya esicothayo kwaye wenze ukutsiba okuncinci okubandakanya izihlunu zeqatha nezethole.
Ukuphakamisa imilenze ngendlela eyahlukileyo: Yenza ukuphakamisa imilenze ngendlela eyahlukileyo kwi-treadmill ukuphucula amandla emilenze kunye nokuguquguquka.
Okwesithathu, ukubaluleka kokuzolula
1. Nciphisa ukudinwa kwemisipha
Ukolula umzimba kunokunciphisa ukudinwa kwemisipha kwaye kuncede umzimba ukuba uphile. Ngokuzolula umzimba, unokukhuthaza ukujikeleza kwegazi, ukhawulezise ukukhupha inkunkuma ye-metabolic, kwaye unciphise ukuqaqamba kwemisipha.
2. Phucula ukuguquguquka
Ukuzolula rhoqo kunokuphucula ukuguquguquka komzimba wakho kwaye kwandise ububanzi bokuhamba kwamalungu akho. Oku kubaluleke kakhulu kubasebenzisi be-treadmill kuba ukuzilolonga ngokwako kukufuna umthambo onzima kumalungu nakwizihlunu.
3. Khuthaza ukuchacha
Ukolula umzimba kunceda umzimba uphile ngokukhawuleza emva kokuzilolonga. Ngokwolula umzimba, unokuphumza izihlunu eziqinileyo, unciphise ukudinwa emva kokuzilolonga, kwaye uphucule isantya sokululama komzimba.
Okwesine, indlela yokuzolula kwi-treadmill
1. Ukolula okuzinzileyo
Ukolula umzimba ngendlela engashukumiyo yindlela yokwandisa ukuguquguquka kwemisipha ngokubamba indawo yokolula umzimba ixesha elithile. Xa usolula umzimba ngendlela engashukumiyo kwi-treadmill, ungabandakanya oku kulandelayo:
Ukolula imilenze: Beka i-treadmill kwisantya esicothayo uze wolule imilenze yakho. Ungasebenzisa ukuma okanye ukuhlala ukuze wolule izihlunu zemilenze yakho.
Ukolula isinqe: Bamba ingalo yetreadmill ngezandla zakho uze ugobe umzimba wakho uye kwelinye icala ukuze wolule izihlunu zakho zesinqe.
Ukolula amagxa: Beka i-treadmill kwisantya esicothayo uze wolule amagxa. Ungolula izihlunu zamagxa ngokuhlanganisa izandla zakho.
2. Ukolula okuguqukayo
Ukolula ngokuguquguqukayo yindlela yokolula eyonyusa ukuguquguquka ngokuhambisa amalungu kunye nezihlunu. Xa usenza ukolula ngokuguquguqukayo kwi-treadmill, ungabandakanya oku kulandelayo:
Ukujija imilenze: Yima ecaleni kwetreadmill uze ujije imilenze yakho kancinci, unyusa kancinci umgama wokujija uze ushukumise amalungu akho esinqeni.
Ukuphakamisa imilenze ephezulu: Beka isantya se-treadmill kwisantya esicothayo kwaye wenze umthambo wokuphakamisa imilenze ephezulu ukuze usebenze izihlunu zemilenze.
Ukujija ingalo: iingalo ziyagoba ngokwemvelo, zijija iingalo ngobunono, zishukumise igxalaba.
3. Ukuzolula i-squat
Ukolula umzimba wonke yindlela esebenzayo yokolula umzimba wonke. Xa usenza ukolula umzimba wonke kwi-treadmill, ungathatha la manyathelo alandelayo:
Ukuma ngeenyawo: Yima kwi-treadmill iinyawo zakho zihlukane ububanzi bamagxa uze wenze ii-squats ukuze wolule imilenze yakho kunye nezihlunu zomqolo ezisezantsi.
Khuhla ujikeleze udonga: Beka isantya se-treadmill kwisantya esiphantsi uze ukhuhle ujikeleze udonga ukuze wongeze isiphumo sokuzolula.
Ezintlanu, amanyathelo okuzifudumeza nokuzolula
1. Ixesha lokuzifudumeza
Ixesha lokuzifudumeza kufuneka lihlengahlengiswe ngokwemeko yomntu ngamnye kunye nobunzima bokuzilolonga. Ngokubanzi, ixesha lokuzifudumeza kufuneka libe phakathi kwemizuzu emi-5-10. Kwiziqhelo zokuzivocavoca ngamandla aphezulu, ixesha lokuzifudumeza linokwandiswa ngokufanelekileyo.
2. Ixesha lokuzolula
Ixesha lokuzolula kufuneka lihlengahlengiswe ngokweemeko zomntu ngamnye kunye nobunzima bomthambo. Ngokubanzi, ixesha lokuzolula kufuneka libe phakathi kwemizuzu eli-10-15. Kwixesha elide lomthambo, ixesha lokuzolula linokwandiswa ngokufanelekileyo.
3. Imigaqo yokuhamba
Nokuba kukufudumeza okanye ukuzolula, inkqubo ibaluleke kakhulu. Iintshukumo ezingaqhelekanga aziphumeleli nje ekufezekiseni umphumo ofunekayo, kodwa zinokwandisa umngcipheko wokwenzakala. Ke ngoko, xa uzifudumeza kwaye uzolula, kufuneka uqinisekise ukuba intshukumo isemgangathweni kwaye uphephe amandla amaninzi okanye iintshukumo ezikhawulezileyo.
4. Yenza ngokwezifiso
Indlela umzimba womntu ngamnye osebenza ngayo kunye nemikhwa yakhe yokuzilolonga yahlukile, ngoko ke iindlela zokuzifudumeza nezolula nazo kufuneka zihlengahlengiswe ngokweemeko zomntu ngamnye. Kwabaqalayo, ubukhali kunye nexesha lokuzifudumeza kunye nokolula zinokuncitshiswa ngokufanelekileyo; Kwabagijimi abanamava, ubukhali kunye nexesha lokuzifudumeza kunye nokolula zinokunyuswa ngokufanelekileyo.
Isishwankathelo se-Vi.
Ukufudumeza nokwelula ngokwesayensii-treadmillAyinakunciphisa nje kuphela ukwenzakala kwezemidlalo kwaye iphucule impembelelo yokuzilolonga, kodwa ikwanceda umzimba ukuba uphile ngokukhawuleza. Ngendlela efanelekileyo yokuzifudumeza nokolula, abasebenzisi banokufumana amava angcono okomelela kwi-treadmill. Kubathengi bamazwe ngamazwe abathengisa ngobuninzi, ukuqonda ezi ndlela akunakuphucula kuphela ixabiso elongezelelweyo leemveliso, kodwa kukwabonelela abathengi ngesikhokelo esibanzi ngakumbi malunga nokusetyenziswa.
Esi sisikhokelo esipheleleyo sokuzifudumeza nokolula kwi-treadmill. Ngethemba, eli nqaku liza kukunceda uqonde ngcono iindlela zamva nje kunye nezikhokelo kweli candelo. Ukuba unemibuzo engaphezulu okanye ufuna ulwazi oluthe kratya, nceda unxibelelane nathi.
Ixesha leposi: Matshi-26-2025