Uqeqesho lokudibanisa umatshini wokutreadmill kunye nomatshini wokuma ngezandla – Ukudala isicwangciso sezempilo esibanzi

Uqeqesho olunye lwe-aerobic okanye lokuqinisa umzimba lusenokungahlangabezani neemfuno zomzimba ezipheleleyo. Ukudibanisa i-treadmill nomatshini wokuma ngesandla kunokudala isicwangciso soqeqesho esilungeleleneyo, ngelixa kuphucula ukusebenza kwentliziyo nemiphunga, amandla emisipha kunye nokuguquguquka komzimba.

1. Utshintsho loqeqesho lwe-aerobic kunye nolokubuyela kwimeko yesiqhelo

• Iintsuku zoqeqesho lwasekuseni okanye olunzima kakhulu:Sebenzisai-treadmill imizuzu engama-20-30 yokuzilolonga nge-aerobic (njengokubaleka ixesha elide okanye ukuhamba ngesantya esithe tyaba) ukuze unyuse izinga lentliziyo kwaye utshise amafutha.

• Iintsuku zangokuhlwa okanye zokuphumla:Sebenzisa umatshini wokuma ngezandla ukuze uphumze imizuzu emi-5 ukuya kweli-10 yokuma ngezandla ukuze uncede ekunciphiseni uxinzelelo lwemisipha nokukhuthaza ukujikeleza kwegazi.

2. Ukuphucula indlela obuyela ngayo emva koqeqesho

Emva koqeqesho lwe-treadmill, i-lactic acid inokuqokelelana kwimisipha yemilenze, nto leyo ebangela ubuhlungu. Kule ndawo, ixesha elifutshane lokuma ngesandla (imizuzu eli-1-2) linokukhawulezisa ukubuya kwegazi kwaye linciphise ukuqina kwemisipha.

3. Iingenelo zempilo zexesha elide

• Isixhobo sokuthambisa intambo:Ukuphucula ukunyamezela kwentliziyo nokuphefumla, ukutshisa iikhalori, kunye nokuphucula amandla emilenze esezantsi.

•Umatshini wokuma ngesandla: Ikhuthaza ukuhanjiswa kwegazi engqondweni, iqinisa umongo wamagxa nomqolo, kwaye iphucula ukuma komzimba.

Ngokudibanisa ngokwesayensi ezi ntlobo zimbini zezixhobo, abasebenzisi banokufikelela kwiziphumo ezipheleleyo zokomelela komzimba ngexesha elifutshane.