Ukuba ne-cardio routine yinxalenye ebalulekileyo yaso nasiphi na isicwangciso sokuzilolonga.
Ukomelela kakuhle kwentliziyo nemithambo yegazi kunciphisa umngcipheko wesifo sentliziyo, kwehlisa umngcipheko wesifo seswekile ukuya kuthi ga kwi-50%, kwaye kukhuthaza ukulala kakhulu ebusuku.
Ikwasebenza ngokumangalisayo ukugcina ukwakheka komzimba okunempilo kuye nabani na ukusuka kumama amatsha ukuya kubaphathi bemisebenzi abangena iiyure ezininzi edesikeni. Ukuzilolonga rhoqo kukwaphula uxinzelelo, konyusa amandla, kwaye kuphucula impilo-ntle yabantu ngokubanzi.
Kodwa siyaqonda ukuba ishedyuli yakho ihamba ngesigidi seemayile ngeyure - kwaye isicwangciso sakho sokuqina komzimba asisoloko sihambelana neso santya. Ngokumalunga ne-50% yabantu abaqala inkqubo yokuzivocavoca bayeka kwiinyanga ze-6, kwaye ngaphantsi kwe-25% yabantu abadala base-US badibana neengcebiso zomsebenzi womzimba weveki.
Le lahleko yenkuthazo ihlala iphumela kwizizathu ezimbalwa eziphambili:
- Uba mkhulu kakhulu kwakamsinya, ungaqalisi ngokuzilolonga kwabaqalayo
- Ukuzilolonga kwakho akukulungele
- Uyakruquka kukuzilolonga okungafunekiyo
- Ugxile kwindawo enye kuphela kwaye uyasilela ukubona iziphumo
Ngamanye amaxesha ubomi buba sengozini. Kodwa ngokwakha ucwangciso olusebenzayo kuwe, uzenzela umkhwa onokumelana nocwangciso lwakho oluxakekileyo.
Umqali wokuTreadmill wokuSebenza
I-treadmill yasekhaya sisixhobo esinempembelelo esezantsi kwabaqalayo ukuqhubela phambili iinjongo zabo zempilo ngenxa yokuba:
- Ii-treadmills zilungele ukuzilolonga kwabaqalayo
- Unokusebenza kanye kwigumbi lakho lokuhlala, imini okanye ebusuku, imvula okanye ukukhanya
- Imithambo ye-treadmill iyaguquguquka, ke unokudibanisa kwaye utshatise ukuzilolonga kwabaqalayo kwaye unyuse ubunzima njengoko uhambela phambili
- Ayiyondlela nje yokungena kumanyathelo akho emihla ngemihla kodwa inokubonelela ngezibonelelo zomzimba ogcweleyo
Ezi ndlela zintathu zokuzilolonga kwi-treadmill ziya kukunceda ukuba uqalise ngeenjongo zakho zempilo yekhaya. Zilungele nakweliphi na inqanaba, zinokunyuswa xa uqala ukubona iziphumo, kwaye ziguquguquka ngokwaneleyo ukugcina inkuthazo - nokuba awukuthandi ukubaleka.
Owona msebenzi ulungileyo wokuTreadmill wokuLahla kobunzima
Awudingi ukuba uphume konke-ude utshise-enyanisweni, xa kufikwa kwezona zinto zingcono zokwehla kobunzima, udinga kuphela isiqingatha salo mzamo.
Iingcali zithi sifumana ezona zibonelelo zihle kakhulu zokulahleka kwesisindo ngokusekwe kwisantya sentliziyo yethu. Le "ndawo yokutshisa amafutha" yi-50 ukuya kwi-70% yezinga eliphezulu lentliziyo yakho. Kubantu abaninzi, oku kuthetha ukuba ukuphefumla kwakho kuyakhawuleza kodwa usenako ukuba nencoko.
Yehlisa ubunzima kwi-treadmill yakho ngala manyathelo alula:
- Ungaguquguquki: Ukuzilolonga okukhawulezileyo kwemihla ngemihla kongeza kwiikhalori ezininzi ezitshisiweyo kunokubaleka kube kanye okanye kabini ngeveki.
- Qala malunga nemizuzu engama-20 ngosuku: Isantya osibekayo siya kuxhomekeka kuwe-ngeendlela zokuzilolonga ezisezantsi, kufuneka ukwazi ukuphefumla ngeempumlo zakho ngelixa uzilolonga.
- Isikali-phezulu: sebenza ukuya kuthi ga kwimizuzu engama-60 yokuhamba kwaye unyuse isantya ukugcina isantya sentliziyo yakho kwindawo yokutshisa amanqatha.
Njengoko ukuqina kwakho kuphucuka, ukuzilolonga kwakho kufuneka kube ngumngeni ngakumbi. Ngokongeza ubunzulu, uthintela ukubetha ithafa kwinkqubela phambili yakho.
Yandisa ukusebenza kwakho okuphantsi ngokongeza izixhobo ezilula kuhambo lwakho, njengoku:
- Ivest enobunzima obunokukunceda utshise ukuya kuthi ga kwi-12% yeekhalori ezingaphezulu
- Ibhola yeyeza okanye iintsimbi zeqatha
- Iibhendi zokuchasa kwimithambo ephezulu yomzimba-toning
Eyona HIIT Treadmill Workout yabaqalayo
Sonke singathanda ukuchitha ixesha elingakumbi kwiinjongo zethu zokomelela, kodwa rhoqo, iishedyuli zethu azikho kwicala lethu. Uqeqesho lwexesha lokuphumla oluphezulu (HIIT) lukhulisa impembelelo ye-treadmill yakho yokuzilolonga, ukutshisa iikhalori ezininzi ngexesha elincinci.
UDAPOW UMnu. Bao Yu Umnxeba: +8618679903133 Email : baoyu@ynnpoosports.com
Ixesha lokuposa: Sep-23-2024