Ukunciphisa umzimba kunokuba luhambo olucelomngeni, kodwa ngezixhobo ezifanelekileyo kunye nokuzimisela, ngokuqinisekileyo kuyenzeka.I-treadmillsisixhobo esimangalisayo esinokukunceda unciphise umzimba.Esi sixhobo sokuzilolonga asiyi komeleza inkqubo yakho yentliziyo kuphela, siya kukunceda utshise iikhalori ngokufanelekileyo.Kule bhlog, siza kuxoxa ngendlela yokunciphisa umzimba ngokufanelekileyo ngokubandakanya i-treadmill yokuzilolonga kwindlela yakho yokomelela.
1. Qala ngokuzifudumeza:
Ngaphambi kokuba utsibe kwi-treadmill, kunyanzelekile ukuba ufudumeze ngokufanelekileyo imisipha yakho.Chitha imizuzu embalwa ukwenza umsetyenzana we-aerobic olula, njengokuhamba okanye ukolula.Oku kuya kulungiselela umzimba wakho umsebenzi onamandla ngakumbi ozayo, ukunciphisa umngcipheko wokulimala.
2. Guqula isantya sakho:
Ukuxuba isantya ngexesha lokuzivocavoca kwe-treadmill kunokukhokelela kwiziphumo ezisebenzayo ekulahlekeni kwesisindo.Dibanisa izithuba kwisantya esisezantsi, esiphakathi kunye nesiphezulu sokuqina kwindlela yakho yokuzilolonga.Qala ngokuhamba ngokufudumala okanye ukubaleka kwaye ngokuthe ngcembe wandise isantya sakho.Emva koko, tshintsha amaxesha okuphumla aphezulu kunye namaxesha okubuyisela.Le ndlela yaziwa ngokuba yi-high-intensity interval training (HIIT), kwaye iyaziwa ngokonyusa imetabolism yakho kwaye itshise iikhalori ixesha elide emva kokuba ugqibile ukuzilolonga.
3. Yandisa ithambeka:
Ukongeza ukuthambekela kwi-treadmill yakho yokuzilolonga yeyona ndlela ibalaseleyo yokucela umngeni kumaqela amaninzi emisipha kunye nokunyusa ukutshisa kwekhalori yakho.Ukongeza ukuthambeka kukwalinganisa uhambo olunyukayo okanye ukubaleka, ukunika umzimba wakho umsebenzi onzima.Yandisa ngokuthe ngcembe ukuthambekela njengoko inqanaba lokuqina kwakho liphucuka.
4. Sebenzisa ishedyuli yekhefu:
Uninzi lwee-treadmill zanamhlanje ziza neendidi ezahlukeneyo zekhefu ezicwangcisiweyo.Ezi nkqubo zitshintsha ngokuzenzekelayo isantya kunye noseto lokuthambeka, zikugcina ingxaki yokuzilungisa ngesandla.Ezi zicwangciso zekhefu zenza kube lula ukubandakanya ubunzulu obahlukeneyo kumsebenzi wakho ngelixa ugcina ukungaguquguquki.
5. Lawula ukubetha kwentliziyo yakho:
Ukuqinisekisa ukuba wenza umthambo kwiqondo elifanelekileyo lokuncipha kobunzima, kuyanceda ukujonga izinga lentliziyo yakho.Sebenzisa isivamvo sesantya sentliziyo kwi-treadmill yakho okanye unxibe isikhondo sokuqina komzimba esihambelanayo okanye umtya wesifuba.Ngokubanzi, jolise ukugcina izinga lentliziyo yakho ngaphakathi kwe-50-75% yezinga eliphezulu lentliziyo yakho ngexesha loqeqesho lwe-treadmill.
6. Faka uqeqesho lwamandla:
Ngelixa i-treadmill iyasebenza kakhulu ekunciphiseni ubunzima, ungalibali ukubaluleka koqeqesho lwamandla.Ukudibanisa uqeqesho lwe-treadmill kunye nokuqeqeshwa kwamandla rhoqo kunokunceda ukwakha ubunzima bemisipha.Ukunyuka kobunzima bemisipha kunceda ukukhawulezisa imetabolism yakho, kukuvumela ukuba utshise iikhalori ezininzi naxa uphumle.
7. Ungatshintshi:
Isitshixo ekulahlekeni kwesisindo esiyimpumelelo kukuzingisa.Zimisele ubuncinci imizuzu ye-150 ye-moderate-intensity-intensity aerobic activity okanye imizuzu engama-75 yomsebenzi onamandla wokuqina ngeveki.Ngokubandakanya ukuzilolonga kwe-treadmill kunye neminye imithambo kwindlela yakho yesiqhelo, unokufikelela kwiziphumo ezibalulekileyo zokwehla kobunzima ekuhambeni kwexesha.
ukuququmbela:
Ukusebenzisa i-treadmill njengenxalenye yohambo lwakho lokunciphisa umzimba lukhetho oluhlakaniphile nolusebenzayo.Khumbula ukuhlala ubeka phambili ukhuseleko kwaye udibane nengcali yakho yezempilo okanye umqeqeshi oqinisekisiweyo wokuqina ngaphambi kokuba ubandakanyeke kuyo nayiphi na inkqubo entsha yomthambo.Ngokubandakanya uqeqesho lwexeshana, usebenzisa ukuthambeka, ukubeka iliso izinga lentliziyo yakho, kunye nokungaguquguquki, unokufumana okuninzi kuqeqesho lwakho lwe-treadmill kwaye ukhuphe ezo khilogram zingaphezulu ngokuzimisela nokunyamezela.Ke bhinqa izihlangu zakho, tsiba kwi-treadmill, kwaye ulungele ukufikelela usukelo lwakho lokuqina!
Ixesha lokuposa: Jul-13-2023