Ngaba udiniwe kukujima okudinisayo kwe-treadmill okungakuncediyo ngokwaneleyo? Ukuba kunjalo, lixesha lokuvula imfihlo yomsebenzi wokuthambeka. Kule posi yebhlog, sikukhokela kwindlela yokubala ukuthambeka kwe-treadmill yakho ukuze uphucule amandla okujima kwakho, ujolise kumaqela ahlukeneyo emisipha, kwaye ufezekise iinjongo zakho ezinkulu zempilo. Lungela ukuthatha uqeqesho lwakho lwe-treadmill uye kwinqanaba elitsha!
Funda ngokuthambekela kwi-treadmill:
Ngaphambi kokuba singene kwiibalo, masiqonde ingcamango yokuthambeka kwi-treadmill. I-Slope ibhekisa kwi-engile apho umphezulu wokubaleka uphakama khona, ulinganisa umhlaba onyukayo. Ngokwandisa ukuthambeka, ucela umngeni emzimbeni wakho ngakumbi kwaye ubandakanya amaqela ahlukeneyo emisipha, nto leyo enyusa unyamezelo lwentliziyo, ukutsha kweekhalori, kunye namandla emilenze. Ukwazisa ukuthambeka kwindlela yakho yokuthambeka yindlela ebalaseleyo yokongeza ukwahluka, ubukhali, kunye nokusebenza kakuhle ekuzilolongeni kwakho.
Bala ipesenti yokuthambeka:
Ukuze ubale ipesenti yokuthambeka kwi-treadmill, udinga imilinganiselo emibini esisiseko: ukuphakama okuthe nkqo kunye nobude be-treadmill. Okokuqala, linganisa ukuphakama okuthe nkqo ngokufumana indawo ephezulu yokuthambeka xa i-treadmill ikwindawo ethe tyaba. Thabatha indawo esezantsi kolu linganiselo ukuze ufumane ukuphakama okuthe nkqo. Okulandelayo, linganisa ubude be-treadmill ukusuka kwii-rollers zangasemva ukuya kwii-rollers zangaphambili. Sebenzisa le milinganiselo kule fomyula ilandelayo:
Ipesenti yokunyuka = (Ubude obuthe nkqo / Ubude beTreadmill) x 100
Nje ukuba ipesenti yokuthambeka ibalwe, ungayifaka loo xabiso kwizicwangciso zetreadmill uze uqale uhambo lwakho lokuthambeka.
Iingenelo zoQeqesho oluQhelekileyo:
Ukufaka uqeqesho lokuthambekela kwi-treadmill yakho kunokuba neenzuzo ezininzi zomzimba nezengqondo. Njengoko unyusa ukuthambekela, usebenza ngamandla amathambo akho, ii-hamstrings, kunye namathole, wakha amandla emisipha kunye nokusika. Ukongeza, kunyusa ukutshiswa kweekhalori, okunokunceda ekunciphiseni ubunzima. Iimfuno zentliziyo zokuzilolonga ezinyukayo zinokuphucula impilo yentliziyo kunye nokunyamezela. Ukongeza, uqeqesho lokuthambekela lujolise kwiipatheni ezahlukeneyo zokuvuselela imisipha, luqhekeza ukuxinana kwemiphezulu ethe tyaba kwaye lugcine ukugxila kulo lonke ixesha lokuzilolonga kwakho.
Iingcebiso zokuzilolonga okusebenzayo:
Ukuze ufumane okuninzi kuqeqesho lwakho lokuthambeka, cinga ngala macebiso alandelayo. Kancinci kancinci yonyusa ipesenti yokuthambeka ukuze uphephe ukuxhuzula izihlunu ngequbuliso. Qala ngokuthambeka okuphantsi malunga ne-1-2% kwaye usebenzele phezulu njengoko inqanaba lakho lokomelela liphucuka. Hlanganisa amaxesha ngokutshintshana phakathi kwamaxesha okuthambeka okukhulu kunye namaxesha okubuyela kwimeko yesiqhelo kwiindawo ezisezantsi okanye kwiindawo ezithe tyaba. Le ndlela inyusa izinga lentliziyo yakho kwaye yongeza kumngeni. Guqula ubude kunye nobunzima boqeqesho lwakho ukuze uthintele ukwehla kwesantya kwaye ugcine umzimba wakho ulungelelana. Okokugqibela, gcina imo efanelekileyo kwaye ubandakanye umbindi wakho ngelixa uzilolonga. Oku kuqinisekisa ukubandakanyeka kwemisipha okusebenzayo kwaye kunciphisa umngcipheko wokwenzakala.
Isiphelo:
Ngokuqonda indlela yokubala ukuthambeka kwi-treadmill, ngoku unezinto ezifunekayo ukuze unyuse umthambo wakho. Uqeqesho lokuthambeka luneengenelo ezininzi, ukusuka ekuphuculeni amandla emilenze ukuya ekuphuculeni ukomelela kwentliziyo. Ngoko ke kwixesha elizayo xa unyathela kwi-treadmill, qiniseka ukuba uvula umsebenzi wokuthambeka kwaye uthathe umngeni ozayo. Lungela ukuguqula indlela ozilolonga ngayo kwaye ufezekise iziphumo ozifunayo.
Ixesha lokuthumela: Julayi-15-2023