Ukuba nenkqubo ye-cardio yinxalenye ebalulekileyo yalo naliphi na icebo lokuzilolonga.
Ukomelela kakuhle kwentliziyo kunciphisa umngcipheko wesifo sentliziyo, kunciphisa umngcipheko wesifo seswekile ukuya kuthi ga kwi-50%, kwaye kukhuthaza nokulala kamnandi ebusuku.
Ikwasebenza kakuhle ukugcina ukwakheka komzimba okunempilo kuye nabani na, ukususela koomama abatsha ukuya kubaphathi bemisebenzi abachitha iiyure ezininzi edesikeni. Ukuzilolonga rhoqo kukwanciphisa uxinzelelo, kwandisa amandla, kwaye kuphucula impilo-ntle yabantu.
Kodwa siyaqonda ukuba ishedyuli yakho ihamba ngesigidi seemayile ngeyure - kwaye isicwangciso sakho sokomelela asihlali sihamba ngesantya esinjalo. Malunga nama-50% abantu abaqala inkqubo yokuzilolonga bayayeka kwisithuba seenyanga ezi-6, kwaye bangaphantsi kwama-25% abantu abadala e-US abahlangabezana neengcebiso zomsebenzi womzimba weveki nganye.
Oku kulahlekelwa yintshukumisa kudla ngokubangelwa zizizathu ezimbalwa eziphambili:
- Uqala ukuzilolonga kakhulu kwangethuba, ungaqali ngokuzilolonga kwabaqalayo
- Ukuzilolonga kwakho akulunganga
- Uyadinwa kukuzilolonga okungafunekiyo
- Ugxile kwindawo enye kuphela yokomelela umzimba kwaye awuboni ziphumo
Ngamanye amaxesha ubomi ngokwabo buyaphazamisa. Kodwa ngokwakha isiqhelo esikusebenzelayo, wakha umkhwa onokumelana neshedyuli yakho exakekileyo.
Ukuzilolonga kwabaQalayo kwiTreadmill
I-treadmill yasekhaya sisixhobo esifanelekileyo esingenampembelelo ingako sabaqalayo ukuqhubela phambili iinjongo zabo zokomelela komzimba kuba:
- Ii-treadmill zifanelekile kuqeqesho lwabaqalayo
- Ungazilolonga usuka kwigumbi lakho lokuhlala, emini okanye ebusuku, lina okanye likhanya
- Ukuzilolonga ngeTreadmill kuyaguquguquka, ngoko unokuxuba nokufanisa ukuzilolonga kwabaqalayo kwaye wongeze ubunzima njengoko uqhubela phambili
- Ayizizo nje indlela yokungena kwizinyathelo zakho zemihla ngemihla kodwa zinokubonelela ngeenzuzo zomzimba wonke
Ezi ndlela zintathu zokuzilolonga kwi-treadmill ziya kukunceda uqalise ngeenjongo zakho zokomelela ekhaya. Zilungele naliphi na inqanaba, zinokunyuswa xa uqala ukubona iziphumo, kwaye ziyakwazi ukuguquguquka ngokwaneleyo ukugcina inkuthazo - nokuba awuthandi ukubaleka.
Eyona Treadmill Workout ilungileyo yokunciphisa umzimba
Akufuneki ude udinwe kakhulu — eneneni, xa kufikwa kuqeqesho lokunciphisa umzimba olungcono, udinga isiqingatha saloo mzamo.
Iingcali zithi sifumana ezona zibonelelo zibalaseleyo zokunciphisa umzimba ngokusekelwe kwisantya sentliziyo yethu. Le "ndawo yokutshisa amafutha" yi-50 ukuya kwi-70% yesantya sentliziyo yakho esiphezulu. Kubantu abaninzi, oku kuthetha ukuba ukuphefumla kwakho kuyakhawuleza kodwa usakwazi ukuthetha.
Yehlisa ubunzima kwi-treadmill yakho ngala manyathelo alula:
- Hlala usenza izinto ngendlela efanayo: ukuzilolonga ngokuhamba ngokukhawuleza imihla ngemihla kongeza iikhalori ezitshisiweyo ngaphezulu kunokubaleka kube kanye okanye kabini ngeveki.
- Qala ngemizuzu engama-20 ngosuku: Isantya osibekayo siya kuxhomekeka kuwe — ngezicwangciso zokuzilolonga eziphantsi, kufuneka ukwazi ukuphefumla ngeempumlo zakho ngelixa uzilolonga.
- Ukwandisa isantya: sebenza ukuya kuthi ga kwimizuzu engama-60 yokuhamba kwaye wandise isantya ukuze intliziyo yakho ibethe kwindawo etshisa amanqatha.
Njengoko ukomelela komzimba wakho kuphucuka, ukuzilolonga kwakho kufanele kube nzima ngakumbi. Ngokongeza amandla, uyakuphepha ukufikelela kwinqanaba eliphezulu kwinkqubela yakho.
Phucula ukuzilolonga kwakho okuncinci ngokongeza izixhobo ezilula ekuhambeni kwakho, ezifana:
- Ivesti enobunzima enokukunceda utshise iikhalori ezingaphezulu ukuya kuthi ga kwi-12%
- Ibhola yeyeza okanye iintsimbi zeqakala
- Iibhendi zokuxhathisa umthambo wokuqinisa umzimba ophezulu
Eyona HIIT Treadmill Workout ilungileyo yabaqalayo
Sonke singathanda ukuchitha ixesha elingakumbi kwiinjongo zethu zokomelela, kodwa amaxesha amaninzi, iishedyuli zethu azikho kwicala lethu. Iindlela zoqeqesho oluphezulu (HIIT) ziyenza ibe nkulu impembelelo yokuzilolonga kwakho kwi-treadmill, zitshisa iikhalori ezininzi ngexesha elincinci.
UDAPOW UMnu. Bao Yu Umnxeba:+8618679903133 Email : baoyu@ynnpoosports.com
Ixesha leposi: Sep-23-2024