Iindlela ezityibilikayo xa kunemvula okanye kukho ikhephu kunye nendawo engaziwayo ngexesha lokuhamba zihlala zinyanzela ukuba umthambo oqhelekileyo uphazamiseke. Nangona kunjalo, ngoncedo lwee-treadmill kunye neendawo zokuma eziphathwayo, nokuba kukuzikhusela emvuleni ekhaya okanye xa uphuma, umntu unokufumana indlela efanelekileyo yokuzilolonga, ukuqinisekisa ukuba imikhwa yokuzilolonga ayiphazanyiswa ziimeko zangaphandle kwaye ihlangabezana ngokulula neemfuno zokuzilolonga kwiimeko ezikhethekileyo.
Xa kungenakwenzeka ukubaleka ngaphandle ngeentsuku ezinemvula okanye ezinekhephu,i-treadmillyindlela efanelekileyo yokwenza umthambo wasekhaya. Xa kuthelekiswa nokubaleka ngaphandle okuthintelwe yimozulu neemeko zendlela, ii-treadmill zinokudala imeko-bume yokubaleka ezinzileyo ngaphakathi, zisuse ixhala lomoya, imvula okanye iindlela ezinomkhenkce. Ukuze wenze uqeqesho lwe-treadmill lube ngamava angaphandle, ungaqala ngokulungelelanisa isantya kunye nokuthambeka: linganisa isantya sokubaleka ngaphandle kwemihla ngemihla, ugcine isantya esingaguqukiyo imizuzu engama-20 ukuya kwengama-30, kwaye uzive unesigqi esifana neso sangaphandle; Ukuba ufuna ukwandisa amandla oqeqesho lwakho, ungalinyusa ngokufanelekileyo ithambeka ukuze ulingise icandelo lokunyuka, uqhelise amandla emilenze yakho, kwaye uphephe uqeqesho lwemisipha oludinisayo olubangelwa kukubaleka ixesha elide. Kwangaxeshanye, ungabeka izityalo eziluhlaza ecaleni kwe-treadmill okanye uvule ifestile ukuze ungene umoya omtsha. Zidibanise nomculo owuthandayo okanye i-podcast ukuze unciphise ukuthambeka kokubaleka ngaphakathi kwaye wenze inkqubo yokuzilolonga ikhululeke kwaye ibe mnandi.
Useto oluguquguqukayo lwe-treadmill lunokuhlangabezana neemfuno zoqeqesho lwamaqela ahlukeneyo abantu. Kwabaqalayo kwimidlalo, bangaqala ngokuhamba kancinci nokubaleka, kancinci kancinci bonyuse ixesha lokubaleka ukuze baphephe ukungonwabi emzimbeni okubangelwa kukuzilolonga ngamandla ngequbuliso. Abantu abanomthambo osisiseko banokuzama uqeqesho lwexesha, njengokubaleka ngokukhawuleza imizuzwana engama-30 baze bahambe kancinci umzuzu omnye. Phinda lo mjikelo amaxesha amaninzi ukuphucula ukusebenza kwentliziyo nemiphunga. Isiphumo asingaphantsi kweso sokubaleka ngaphandle. Ukongeza, ukuzifudumeza nokolula ngaphambi nasemva kokubaleka akufanele kungananzwa. Ungaqala ngokuhamba kancinci kwi-treadmill imizuzu emi-5 ukuze uzifudumeze kwaye usebenze izihlunu zakho. Emva kokubaleka, sebenzisa izibambo ze-treadmill okanye udonga ukuze wolule imilenze yakho kunye nesinqe ukunciphisa ubuhlungu bemisipha emva kokuzilolonga, okwenza ukubaleka ekhaya kukhuseleke kwaye kusebenze.
Ukuthwalaumatshini wokuma ngesandla ophathwayoNgexesha lohambo ingasombulula lula ingxaki yokuphazamiseka komthambo xa uphuma. Oomatshini bendabuko bokumisa izandla baninzi ngobukhulu kwaye akulula ukubuphatha, ngelixa oomatshini bokumisa izandla abaphathwayo benzelwe ukuba babe lula kwaye bagoqwe ukuze bagcinwe. Banokufakwa kwisutikheyisi okanye ebhegini ngaphandle kokuthatha indawo eninzi. Nokuba uhlala ehotele okanye ekhaya, banokuvuleka ngokukhawuleza kwaye basetyenziswe. Ukuzilolonga kwezandla kunokunceda ekunciphiseni ukudinwa emzimbeni ngexesha lohambo. Ixesha elide lokukhwela emotweni okanye ukuhambahamba kunokukhokelela ngokulula ekuqineni kwamathambo omqolo wesibeleko kunye nomqolo. Ngokwenza ukumisa izandla ixesha elifutshane, kunokukhuthaza ukujikeleza kwegazi entloko, kuphumze izihlunu emagxeni nasentanyeni, kuthomalalise ubuhlungu kunye nokudumba okubangelwa luhambo, kwaye kuncede umzimba ukuba ufumane amandla ngokukhawuleza.
Xa usebenzisa i-handstand ephathekayo, kubalulekile ukuqhubeka inyathelo ngenyathelo. Abasebenzisi bokuqala bangaqala ngexesha elifutshane, njengemizuzu eli-1-2 ngalo lonke ixesha. Emva kokuqhela, yongeza kancinci ixesha ukuze uphephe ukungakhululeki okufana nesiyezi esibangelwa kukubeka ii-handstand ngequbuliso. Khetha umhlaba othe tyaba wokubeka umatshini we-handstand, uqinisekise uzinzo lwezixhobo, kwaye ushiye indawo eyaneleyo ejikeleze wona ukuze uphephe ukungqubana. Ukuba ixesha lincinci ngexesha lohambo, ukwenza nje umthambo we-handstand omfutshane o-1-2 yonke imihla kunokuphumza umzimba wakho ngempumelelo. Akuthathi xesha lininzi kwaye kunokufakwa ngokulula kwishedyuli yakho yokuhamba.
Nokuba kukusebenzisa i-treadmill ukuqhubeka nomkhwa wokubaleka kwiintsuku zemvula okanye zekhephu okanye ukusebenzisa umatshini wokuma ngesandla ophathwayo ukunciphisa ukudinwa ngexesha lokuhamba, eyona nto iphambili kukulungelelanisa izixhobo zokuzilolonga eziguquguqukayo kwiimeko ezikhethekileyo. Azidingi ukufakwa okanye ukusebenza okuntsonkothileyo, kodwa zinokugqitha imida yeemeko zangaphandle, okwenza umthambo ungasachaphazeleki yimozulu okanye yindawo. Zinceda abantu bahlale bezilolonga rhoqo kuyo nayiphi na imeko, kungekuphela nje ukukhusela impilo yomzimba kodwa nokuqinisekisa ukudluliselwa okuqhubekayo kwemikhwa yokuzilolonga.
Ixesha leposi: Sep-08-2025