Uqeqesho lwexesha eliphakathi kwi-treadmill

Ekufuneni ubomi obusempilweni endleleni, i-treadmill iye yaba sisixhobo esithandwayo sokuqina komzimba kubantu abaninzi. Uqeqesho lwe-Interval (HIIT), njengendlela yokuzilolonga esebenzayo, luye lwahlonitshwa kakhulu kwisangqa sokuqina komzimba kwiminyaka yakutshanje. Namhlanje, makhe sihlolisise uqeqesho lwe-interval kwi-treadmill kunye nendlela olunokukunceda ngayo ukutshisa amafutha ngokukhawuleza kwaye wonyuse ukunyamezela.

Yintoni uqeqesho lwexesha eliphakathi?
Uqeqesho lweXesha eliPhakamileyo (HIIT) luhlobo loqeqesho olutshintsha umthambo onzima kakhulu nomthambo wokubuyisela amandla aphantsi. Le ndlela yoqeqesho ayiphuculi nje kuphela ukusebenza kwentliziyo nemiphunga, kodwa ikwatshisa namafutha amaninzi ngexesha elifutshane, ikunceda ufikelele usukelo lwakho lokomelela ngokukhawuleza.

Inkqubo yoqeqesho lwexesha elifutshane kwii-treadmill

Uqeqesho lwexesha eliphakathi kwi-treadmill lulula kakhulu, kwaye ungabeka ubungakanani boqeqesho kunye nexesha elahlukileyo ngokuxhomekeke kwinqanaba lakho lokomelela komzimba kunye neenjongo zakho. Nantsi inkqubo yoqeqesho lwexesha eliphakathi kwi-treadmill lwabaqalayo:
Isigaba sokuzifudumeza (imizuzu emi-5)
Isantya: Ukubaleka, isantya esimiselweyo kwi-4-5 km/h.
Ithambeka: Yigcine kwi-0%-2%.
Injongo: Ukuqhelanisa umzimba kancinci kancinci ukuze ukwazi ukuzilolonga, ukonyusa izinga lokubetha kwentliziyo kunye nokunciphisa umngcipheko wokwenzakala.
Isigaba sokuqina okuphezulu (imizuzwana engama-30)
Isantya: Ukubaleka ngokukhawuleza, isantya sibekwe kwi-10-12 km/h.
Ithambeka: Yigcine kwi-0%-2%.
Injongo: Ukunyusa ngokukhawuleza izinga lokubetha kwentliziyo ukuya kwi-80%-90% yezinga eliphezulu lokubetha kwentliziyo.
Isigaba sobunzima obuphantsi (umzuzu o-1)
Isantya: Ukubaleka, isantya esimiselweyo kwi-4-5 km/h.
Ithambeka: Yigcine kwi-0%-2%.
Injongo: Vumela umzimba ululame kwaye unciphise isantya sentliziyo.
Umjikelo ophindaphindayo
Inani lamaxesha: Phinda la manqanaba aphezulu kunye namanqanaba aphantsi oxinzelelo oluphezulu ukuze ufikelele kwimijikelo eyi-8-10 iyonke.
Ubude bexesha: Malunga nemizuzu eli-15-20.
Inqanaba lokuphola (imizuzu emi-5)
Isantya: Ukubaleka, isantya esimiselweyo kwi-4-5 km/h.
Ithambeka: Yigcine kwi-0%-2%.
Injongo: ukubuyisela isantya sentliziyo kancinci kancinci kumanqanaba aqhelekileyo kunye nokunciphisa ukuqaqamba kwemisipha.

Iingenelo zoqeqesho lwexesha elifutshane
Ukutshiswa kwamafutha ngokufanelekileyo: Uqeqesho oluphakathi lutshisa amafutha amaninzi ngexesha elifutshane, nto leyo ekunceda ufikelele usukelo lwakho lokunciphisa umzimba ngokukhawuleza.
Phucula unyamezelo: Ngokutshintsha uqeqesho olusebenzisa amandla aphezulu nolusebenzisa amandla aphantsi, unokuphucula ngempumelelo ukusebenza kwentliziyo kunye nonyamezelo.
Yonga ixesha: Uqeqesho lwexeshana lunokufezekisa iziphumo ezingcono ngexesha elincinci kuneendlela eziqhelekileyo zokuqhuba ixesha elide.
Ukuguquguquka okuphezulu: Uqeqesho lwexesha elifutshane kwii-treadmillingahlengahlengiswa ngokwempilo yomntu ngamnye kunye neenjongo zakhe, ifanele amanqanaba ahlukeneyo abantu abathanda impilo entle.

Imiba efuna ingqwalasela
Zifudumeze kwaye uzipholise: Musa ukulibala ixesha lokuzifudumeza nokuzipholisa, elinceda ekunciphiseni umngcipheko wokwenzakala nokuphucula ukusebenza kakuhle koqeqesho.
Lungisa impilo yakho yomzimba: Ukuba ungumqali, qala ngesantya esiphantsi kunye nobunzima kwaye kancinci kancinci wonyuse ubunzima.
Qhubeka uphefumla: Ngexesha loxinzelelo olukhulu, qhubeka uphefumla nzulu kwaye uphephe ukubamba umphefumlo wakho.
Mamela umzimba wakho: Ukuba uziva ungaphili kakuhle, yeka ukuziqeqesha ngoko nangoko uze uphumle.

Uqeqesho lwexesha elifutshane kwi-treadmill yindlela esebenzayo neguquguqukayo yokulungela ubomi banamhlanje obuxakekileyo. Ngeshedyuli yoqeqesho ecwangcisiweyo, ungandisa ukunyamezela, utshise amanqatha, kwaye ukonwabele ukubaleka ngexesha elifutshane. Yenza njalo kwaye wenze uqeqesho lwexesha elifutshane lube yinxalenye yendlela yakho yokuphila enempilo!