Ngaba udiniwe kukuzilolonga kwe-treadmill okungeyongxaki ngokwaneleyo kuwe?Ukuba kunjalo, lixesha lokuvula imfihlo yomsebenzi we-tilt.Kule post yebhlog, siyakukhokela malunga nokuba ubala njani ukuthambekela kwe-treadmill yakho ukuze ukwandise ukuqina kokuzilolonga kwakho, jolise amaqela ahlukeneyo emisipha, kwaye ufezekise iinjongo zakho ezinkulu zokuqina.Zilungiselele ukuthatha uqeqesho lwakho lwe-treadmill ukuya kwinqanaba elitsha!
Funda malunga nokuthambekela kwi-treadmill:
Ngaphambi kokuba singene kwizibalo, masiqonde ingqikelelo ye-treadmill incline.Ukuthambeka kubhekisa kwi-engile apho umphezulu wokubaleka unyuka, ulinganisa umhlaba onyukayo.Ngokwandisa ukuthambekela, ucela umngeni kumzimba wakho ngakumbi kwaye ubandakanye amaqela ahlukeneyo emisipha, okwandisa ukunyamezela kwentliziyo, ukutshiswa kweekhalori, kunye namandla omlenze.Ukwazisa i-incline kwindlela yakho yokunyathela yindlela ebalaseleyo yokongeza iindidi, amandla, kunye nokusebenza ekusebenzeni kwakho.
Bala ipesenti yeslope:
Ukubala ipesenti yokuthambekela kwi-treadmill, udinga imilinganiselo emibini esisiseko: ubude obuthe nkqo kunye nobude be-treadmill.Okokuqala, yenza umlinganiselo wobude obuthe nkqo ngokufumana eyona ndawo iphakamileyo yokuthomalalisa xa i-treadmill ikwimo ecaba.Thabatha eyona ndawo isezantsi kulo mlinganiso ukuze ufumane umphakamo othe nkqo.Emva koko, ukulinganisa ubude be-treadmill ukusuka kwii-roller zangasemva ukuya kwii-roller zangaphambili.Sebenzisa le milinganiselo kwezi fomyula zilandelayo:
Ipesenteji yoNxulumaniso = (Ubude obuthe nkqo / Ubude be-Treadmill) x 100
Nje ukuba ipesenti yokuthambekela ibalwe, ungafaka elo xabiso kwiseto se-treadmill kwaye uqalise uhambo lwakho lokuthambeka.
Iinzuzo zoQeqesho lwe-Cline:
Ukubandakanya uqeqesho lwe-incline kwi-treadmill yakho yokuzilolonga kunokuba neenzuzo ezininzi ngokwasemzimbeni nasengqondweni.Njengoko unyusa ukuthambekela, usebenza i-glutes yakho, i-hamstrings, kunye namathole ngokugqithiseleyo, ukwakha amandla omzimba kunye nokudweba.Ukongeza, inyusa ukutshiswa kwekhalori, enokunceda ekulahlekeni kobunzima.Iimfuno ze-cardiovascular zokunyuka komthambo zinokuphucula impilo yentliziyo kunye nokunyamezela.Ngaphezu koko, uthagethi loqeqesho lujolise kwiipateni ezahlukeneyo zokuvula izihlunu, ukwaphula imonotony yeendawo ezisicaba kunye nokugcina ugxininiso kulo lonke ixesha lokuzilolonga.
Iingcebiso zokuSebenza okuFanelekileyo kwi-Cline:
Ukufumana okuninzi kuqeqesho lwakho lokuthambekela, qwalasela la macebiso alandelayo.Yandisa ngokuthe ngcembe ipesenti yokutyekela ukuphepha ukuxinezeleka kwezihlunu ngequbuliso.Qala ngokuthambekela okuphantsi malunga ne-1-2% kwaye usebenze ngendlela yakho njengoko umgangatho wakho wokufaneleka uphucula.Dibanisa izithuba ngokutshintshana phakathi kwamaxesha okuthambeka okukhulu kunye namaxesha okubuyisela kwindawo emathambekeni asezantsi okanye kwindawo ethe tyaba.Le ndlela iphakamisa izinga lentliziyo yakho kwaye yongeza kumngeni.Shintsha ubude kunye nobukhulu bomsebenzi wakho ukukhusela i-plateaus kunye nokugcina umzimba wakho uqhelana.Okokugqibela, gcina ifom efanelekileyo kwaye ubandakanye undoqo wakho ngelixa usenza umthambo.Oku kuqinisekisa ukubandakanyeka okusebenzayo kwemisipha kunye nokunciphisa umngcipheko wokulimala.
Isiphelo:
Ngokuqonda indlela yokubala ukuthambekela kwi-treadmill, ngoku unayo into efunekayo ukuthatha umsebenzi wakho phezulu.Ukuqeqeshwa kwe-Incline kuneenzuzo ezininzi, ekuphuculeni amandla omlenze ekuphuculeni ukuqina kwe-cardiovascular fitness.Ke kwixesha elizayo xa unyathela kwi-treadmill, qiniseka ukuba uvula i-incline function kwaye uthathe umngeni ongaphambili.Zilungiselele ukuguqula indlela owenza ngayo umthambo kwaye ufezekise iziphumo ozifunayo.
Ixesha lokuposa: Jul-15-2023