Ukuhamba kwi-treadmillyindlela entle yokubandakanya umthambo kwimisebenzi yethu yemihla ngemihla kwaye isigcina sisebenza nokuba imeko yemozulu injani na ngaphandle. Nangona kunjalo, ukuba usandul' ukuqala kwi-treadmill okanye uzibuza ukuba kufuneka uhambe ixesha elingakanani ukuze ufumane izibonelelo zakho zokomelela, ukwindawo elungileyo. Kule bhlog, siza kuhlola ixesha elifanelekileyo lokuhamba nge-treadmill, sicinga ngezinto ezahlukeneyo ezinokukunceda ufikelele usukelo lwakho lokomelela. Ngoko ke, makhe sijonge nzulu!
Izinto ekufuneka ziqwalaselwe:
1. Inqanaba lomzimba: Into yokuqala ekufuneka uyiqwalasele linqanaba lakho lomzimba. Ukuba usaqala okanye usandula ukubuyela ekuzilolongeni, kucetyiswa ukuba uqale ngokuhambahamba okufutshane. Qala ngeeseshoni zemizuzu eli-10 ukuya kweli-15 kwaye kancinci kancinci wongeze ixesha njengoko amandla akho okuqina kunye nokuqina kwakho kuphucuka.
2. Iinjongo zempilo: Iinjongo zakho zempilo nazo zidlala indima ebalulekileyo ekumiseleni ubude bohambo lwakho lwe-treadmill. Ukuba injongo yakho kukunciphisa umzimba, ukuhamba okude kunokufuneka, ngesiqhelo imizuzu engama-45 ukuya kwiyure. Kwelinye icala, ukuba ugxile ekugcineni impilo yakho iyonke kunye nokuphila kakuhle, ukuhamba imizuzu engama-30 kuya kwanela.
3. Ixesha Elifumanekayo: Cinga ngexesha onokulibekela ukuhamba nge-treadmill. Nangona ukuhamba ixesha elide kuneenzuzo zako, kubalulekile ukufumana ixesha elihambelana neshedyuli yakho kwaye liqhubeke ixesha elide. Khumbula, ukuhambelana kubalulekile.
4. Ukuqina: Ukuqina kokuhamba nge-treadmill kubaluleke ngokulinganayo. Zama ukunyusa izinga lokubetha kwentliziyo yakho ukuze uzive ungaphefumli kancinci kodwa ukwazi ukubamba incoko. Oku kunokufezekiswa ngokunyusa isantya sakho okanye ukwandisa amaxesha akho okuthambeka ngexesha lokuhamba, nto leyo ephucula ukutsha kweekhalori kunye neenzuzo zentliziyo iyonke.
Fumana indawo emnandi:
Ngoku ekubeni sixoxe ngezinto ekufuneka siziqwalasele, makhe sifumane indawo emnandi yoqeqesho olusebenzayo lokuhamba nge-treadmill. Okokuqala, qala ngokuhamba ngesantya esiphakathi imizuzu eli-10 ukuya kweli-15, ujonge ukukwenza kathathu ukuya kane ngeveki. Kancinci kancinci yongeza ixesha ukuya kwimizuzu engama-20, uze emva koko imizuzu engama-30 njengoko ukhulisa amandla kunye nentuthuzelo.
Kwabo bahamba ngeenyawo eziphakathi, ukuhamba imizuzu engama-30 ukuya kwengama-45 izihlandlo ezithathu ukuya kwezihlanu ngeveki kunokunceda. Faka uqeqesho lwexesha ngokongeza isantya esifutshane okanye ukuthambekela ukuze uzibekele umngeni kwaye uphucule ukusebenza kwakho.
Abantu abahamba ngeenyawo abanamava banokwenza umthambo kangangemizuzu engama-45 ukuya kwiyure kahlanu ngeveki ukuze bahlale besempilweni kwaye bafikelele kwiinjongo zokunciphisa umzimba okanye zokunyamezela i-aerobic. Zama ukongeza amaxesha athile kunye notshintsho lokuthambekela ukuze ufumane umceli mngeni owongezelelekileyo.
Khumbula, le yimigaqo eqhelekileyo kwaye kubalulekile ukumamela umzimba wakho. Ukuba ufumana ukudinwa okanye nayiphi na into ebuhlungu, qiniseka ukuba uhlengahlengisa ngokufanelekileyo kwaye uqhagamshelane nogqirha wezempilo ukuba kuyimfuneko.
ukuququmbela:
Xa kufikwa kwixesha omele uhambe ngalo kwi-treadmill, kukho izinto ezininzi ekufuneka uziqwalasele, kuquka inqanaba lakho lokomelela komzimba, iinjongo zempilo, ukufumaneka kwexesha kunye nokuqina komzimba. Kwabaqalayo, kucetyiswa ukuba uqale ngeeseshoni zoqeqesho ezimfutshane kwaye wonyuse kancinci ixesha, ngelixa abahamba ngeenyawo abanamava banokukhetha ukuhamba ixesha elide ukuze bafezekise iinjongo ezithile. Eyona nto ibalulekileyo kukungaguquguquki nokufumana ixesha elihambelana nendlela yakho yokuphila, ukuqinisekisa ukuba uqhelisela umthambo oluzinzileyo oluphucula impilo yakho iyonke kunye nokuphila kakuhle. Ngoko ke, khwela kwi-treadmill, fumana ixesha lakho elifanelekileyo, kwaye wonwabele uhambo lwakho lokuqina komzimba okunempilo!
Ixesha lokuthumela: Julayi-05-2023