Ukunciphisa umzimba kunokuba luhambo olunzima, kodwa ngezixhobo ezifanelekileyo kunye nokuzimisela, ngokuqinisekileyo kunokwenzeka.I-treadmillsisixhobo esihle kakhulu esinokukunceda unciphise umzimba. Esi sixhobo sokuzilolonga asiyi kuqinisa nje kuphela inkqubo yakho yentliziyo, kodwa siya kukunceda utshise iikhalori ngokufanelekileyo. Kule bhlog, siza kuxoxa ngendlela yokunciphisa umzimba ngokufanelekileyo ngokufaka uqeqesho lwe-treadmill kwinkqubo yakho yokomelela umzimba.
1. Qala ngokuzifudumeza:
Ngaphambi kokuba utsibe kwi-treadmill, kubalulekile ukuba uzifudumeze kakuhle izihlunu zakho. Chitha imizuzu embalwa usenza umthambo olula we-aerobic, njengokuhamba okanye ukolula umzimba. Oku kuya kulungiselela umzimba wakho umsebenzi onzima ozayo, kunciphisa umngcipheko wokwenzakala.
2. Tshintsha isantya sakho:
Ukuxuba isantya ngexesha lokuzilolonga nge-treadmill kunokukhokelela kwiziphumo ezisebenzayo ngakumbi ekunciphiseni ubunzima. Faka izithuba ezisezantsi, eziphakathi neziphezulu kwinkqubo yakho yokuzilolonga. Qala ngokuhambahamba ngokufudumeza okanye ukubaleka uze unyuse isantya sakho kancinci kancinci. Emva koko, tshintsha amaxesha okuphumla anamandla aphezulu ngamaxesha okuchacha. Le ndlela yaziwa ngokuba luqeqesho lwexesha elinamandla aphezulu (HIIT), kwaye yaziwa ngokunyusa imetabolism yakho kwaye itshise iikhalori ixesha elide emva kokuba umthambo wakho uphelile.
3. Yandisa ithambeka:
Ukongeza ukuthambekela kwi-treadmill workout yakho yindlela entle yokujongana namaqela amaninzi emisipha kunye nokunyusa ukutsha kweekhalori zakho. Ukongeza ukuthambekela kukwalinganisa ukuhamba okanye ukubaleka ukunyuka intaba, okunika umzimba wakho umthambo onzima. Yandisa ukuthambekela kancinci kancinci njengoko inqanaba lakho lokomelela liphucuka.
4. Sebenzisa ishedyuli yexesha lokuphumla:
Ii-treadmill ezininzi zanamhlanje ziza neendlela ezahlukeneyo zokukhetha ixesha elicwangcisiweyo. Ezi nkqubo zitshintsha ngokuzenzekelayo isantya kunye noseto lokuthambekela, zikusindisa ingxaki yokuzilungisa ngesandla. Ezi zicwangciso zexesha elicwangcisiweyo zenza kube lula ukufaka amandla ahlukeneyo kuqeqesho lwakho ngelixa ugcina ulungelelwano.
5. Lawula izinga lokubetha kwentliziyo yakho:
Ukuqinisekisa ukuba uzilolonga ngamandla afanelekileyo ukuze wehlise umzimba, kuyanceda ukujonga izinga lokubetha kwentliziyo yakho. Sebenzisa isenzi sentliziyo kwi-treadmill yakho okanye unxibe i-fitness tracker okanye i-chest strap ehambelanayo. Ngokubanzi, jonga ukugcina izinga lokubetha kwentliziyo yakho liphakathi kwama-50-75% elona zinga lokubetha kwentliziyo liphezulu ngexesha loqeqesho lwe-treadmill.
6. Faka uqeqesho lokuqinisa:
Nangona ukuzilolonga nge-treadmill kusebenza kakhulu ekunciphiseni ubunzima, ungalibali ukubaluleka koqeqesho lokuqinisa. Ukudibanisa uqeqesho lwe-treadmill noqeqesho lokuqinisa rhoqo kunokunceda ekwakheni ubunzima bemisipha. Ukwanda kobunzima bemisipha kunceda ukukhawulezisa imetabolism yakho, okukuvumela ukuba utshise iikhalori ezingaphezulu nokuba uphumle.
7. Yiba ngumntu ohlala ehleli:
Eyona nto ibalulekileyo ukuze unciphise umzimba ngempumelelo kukuzingisa. Zama ukwenza ubuncinane imizuzu eli-150 yomsebenzi we-aerobic ophakathi okanye imizuzu engama-75 yomsebenzi onzima ngeveki. Ngokubandakanya uqeqesho lwe-treadmill kunye neminye imithambo kwinkqubo yakho, ungafumana iziphumo ezibalulekileyo zokunciphisa umzimba ngokuhamba kwexesha.
ukuququmbela:
Ukusebenzisa i-treadmill njengenxalenye yohambo lwakho lokunciphisa umzimba lukhetho olukrelekrele nolusebenzayo. Khumbula ukuhlala ubeka phambili ukhuseleko kwaye udibane nengcali yakho yezempilo okanye umqeqeshi wakho wokomelela oqinisekisiweyo ngaphambi kokuba ubandakanyeke kuyo nayiphi na inkqubo entsha yokuzilolonga. Ngokubandakanya uqeqesho oluphakathi, ukusebenzisa ukuthambekela, ukujonga izinga lentliziyo yakho, kunye nokungaguquguquki, ungazuza okuninzi kuqeqesho lwakho lwe-treadmill kwaye unciphise ezo khilogram zingaphezulu ngokuzimisela nokunyamezela. Ngoko bhinqa iiteki zakho, khwela kwi-treadmill, kwaye ulungele ukufikelela kwiinjongo zakho zokomelela!
Ixesha lokuthumela: Julayi-13-2023