Amanyathelo okunyuka aza kufunda: ukuzifudumeza – ukunyuka – ukuhamba ngokukhawuleza – ukuzolula, imizuzu esi-8 ukuzifudumeza imizuzu engama-40 ukunyuka imizuzu esi-7 ukuhamba ngokukhawuleza.
Isikhokelo sokuma kokunyuka:
1. Gcina umzimba ugobile phambili ngokulinganisela, ungagcini nje ngokuqinisa isisu, kodwa uqinise izihlunu zeempundu ngabom, umqolo uthe tye ngokungathi ukhululekile, amehlo aqinile kwaye ajonge phambili, indawo engundoqo yomntu wonke ifana nepleyiti yesinyithi, kuphephe ukugoba, kwaye umzimba uzinzile njengoTazan.
2. Iingalo zijikeleza ngokwemvelo kumacala omabini omzimba, ungazama ukwandisa ukujija ngesingqi, ungaxhasi ii-handrails kumacala omabini, uthembele kukulinganisela kwazo namandla azo.
3. Nika ingqalelo kwindlela yokufika kweenyawo, qala uvumele uzwane luchukumise umhlaba, uze emva koko utshintshele kwintlambo yonyawo, ithanga, idolo kunye nozwane uhlale uhleli kumgca othe tye, thintela ngokungqongqo isibhozo sangaphandle sangaphakathi, ugcine indlela echanekileyo yokuhamba.
Ayisebenzi i-treadmillukunyuka:
1. Bamba izandla uze ugobe ngqo okanye ubuyele umva;
2. Amathambo angaphakathi nawasesinqeni angaqinisekanga;
3. Ukuhla kweenzwane, amandla omlenze onyawo lwangaphambili;
4. Thabatha amanyathelo amafutshane amafutshane.
Useto lwesantya kunye nesantya sesayensi:
1. Imizuzu yokuqala esi-8 yokuzifudumeza ngokupheleleyo, ukuthambeka 8-10, isantya 3;
2. Emva koko imizuzu eyi-8-40 yokubaleka ngokupheleleyo, ukuthambeka yi-13-18, isantya yi-4-6 (uhlengahlengiso oluguquguqukayo ngokwempilo yomzimba yomntu ngamnye);
3. Ngasekupheleni kwemizuzu esi-7, yehlisa isantya kancinci uze uhambe ngokukhawuleza, wehle ngo-8-10, isantya ngo-3-4.
Ekupheleni kokuzilolonga kwakho, qiniseka ukuba uyazolula iintsana zakho, amathanga, kunye nezinqe. Ukolula ithole: Nyathela inyathelo ngonyawo olunye, ugobe phambili, uze uve ukolula ngasemva kwethole lakho. Ukolula ithanga: Yima ecaleni ngomlenze omnye, goba omnye umlenze ngasemva, uze ubambe iqatha lakho uze ulihambise ngasesinqeni sakho. Ukolula ithanga: Lala ngomqolo wakho kwi-yoga mat imilenze yakho igobile, ubeke umlenze omnye phezu komnye, ubambe umlenze wakho ongezantsi uze utsale phambili. Bamba intshukumo nganye imizuzwana engama-20-30.
Ezi ziingcebiso zomsebenzi wokunyuka i-treadmill. Ngaba uzifundile? Yizame!
Ixesha leposi: Oktobha-16-2024