Ukuhamba kwi-treadmillyindlela entle yokubandakanya umthambo kwindlela yethu yemihla ngemihla kwaye isigcina sisebenza kungakhathaliseki iimeko zemozulu ngaphandle.Nangona kunjalo, ukuba umtsha kwi-treadmill okanye uyazibuza ukuba kufuneka uhambe ixesha elingakanani ukuze wandise izibonelelo zakho zempilo, ukwindawo efanelekileyo.Kule bhlog, siza kuphonononga elona xesha lifanelekileyo lokuhamba nge-treadmill, sithathela ingqalelo izinto ezahlukeneyo zokukunceda ufikelele kwiinjongo zakho zempilo.Ngoko, makhe sijonge nzulu!
Izinto ekufuneka ziqwalaselwe:
1. Inqanaba lokufaneleka: Into yokuqala ekufuneka uyiqwalasele linqanaba lakho langoku lokufaneleka.Ukuba usaqala okanye ubuyela kwimithambo, kuyacetyiswa ukuba uqale ngohambo olufutshane.Qala ngeeseshini zemizuzu eli-10 ukuya kweli-15 kwaye ngokuthe ngcembe wandise ixesha njengoko amandla akho kunye namandla akho ephucuka.
2. Iinjongo zempilo: Iinjongo zakho zempilo nazo zidlala indima ebalulekileyo ekunqumeni ixesha lokuhamba kwe-treadmill yakho.Ukuba usukelo lwakho kukunciphisa umzimba, ukuhamba ixesha elide kunokufuneka, ngokuqhelekileyo imizuzu engama-45 ukuya kwiyure.Ngakolunye uhlangothi, ukuba ugxininise ekugcineni impilo yakho yonke kunye nokuphila kakuhle, ukuhamba ngemizuzu engama-30 kuya kwanela.
3. Ixesha elikhoyo: Qwalasela ixesha onokulabela ukuhamba nge-treadmill.Ngelixa uhambo olude lunezibonelelo zalo, kubalulekile ukufumana ixesha elihambelana neshedyuli yakho kwaye lizinzileyo ekuhambeni kwexesha.Khumbula, ukuhambelana ngundoqo.
4. Ubunzulu: Ukuqina kokuhamba kwi-treadmill kubaluleke ngokulinganayo.Zama ukunyusa izinga lentliziyo yakho ukuze uzive uphefumla kancinci kodwa ukwazi ukubamba incoko.Oku kunokufezekiswa ngokwandisa isantya sakho okanye ngokunyusa izithuba zakho zokuthambeka ngexesha lokuhamba, oko kuphucula ukutshiswa kweekhalori kunye neenzuzo zentliziyo.
Fumana indawo emnandi:
Ngoku sele sixoxe ngezinto ekufuneka siziqwalasele, makhe sifumane indawo emnandi yoqeqesho olusebenzayo lokuhamba nge-treadmill.Ukuqala, qalisa ngokuhamba ngesantya esiphakathi kwi-10 ukuya kwi-15 imizuzu, ujolise ukuyenza kathathu ukuya kane ngeveki.Yandisa kancinci ixesha ukuya kwimizuzu engama-20, emva koko imizuzu engama-30 njengoko usakha amandla kunye nentuthuzelo.
Kubahambi abaphakathi, ukuhamba imizuzu engama-30 ukuya kwengama-45 izihlandlo ezithathu ukuya kwezihlanu ngeveki kunokunceda.Bandakanya uqeqesho lwexeshana ngokongeza ugqabhuko olufutshane lwesantya okanye utyekele ekucengeni umngeni ngokwakho kunye nokuphucula ukusebenza kwakho.
Abahamba phambili abahamba phambili banokwenza imizuzu engama-45 ukuya kwiyure yokuzivocavoca amahlanu ngeveki ukugcina amanqanaba okuqina kunye nokufezekisa ukulahlekelwa kwesisindo okanye iinjongo zokunyamezela kwe-aerobic.Zama ukubandakanya izithuba kwaye uthambekele utshintsho kumngeni owongezelelweyo.
Khumbula, ezi zikhokelo eziqhelekileyo kwaye kubalulekile ukumamela umzimba wakho.Ukuba ufumana ukukhathala okanye nakuphi na ukungonwabi, qiniseka ukuba uhlengahlengisa ngokufanelekileyo kwaye udibane nochwepheshe bezempilo ukuba kuyimfuneko.
ukuququmbela:
Xa kuziwa ekubeni kufuneka uhambe ixesha elingakanani kwi-treadmill, kukho izinto ezininzi ekufuneka uziqwalasele, kubandakanywa inqanaba lakho lokufaneleka, iinjongo zempilo, ukufumaneka kwexesha kunye nokuqina.Kwabaqalayo, kucetyiswa ukuba baqale ngeeseshoni zoqeqesho ezimfutshane kwaye ngokuthe ngcembe bandise ixesha, ngelixa abahamba phambili banokukhetha ukuhamba okude ukufezekisa iinjongo ezithile.Isitshixo kukungaguquguquki kunye nokufumana ubude bexesha elihambelana nendlela yakho yokuphila, uqinisekisa indlela yokuzilolonga ezinzileyo eyandisa impilo yakho yonke kunye nokuphila kakuhle.Ke, ngena kwi-treadmill, fumana elona xesha lilungileyo, kwaye wonwabele uhambo lwakho olusempilweni!
Ixesha lokuposa: Jul-05-2023