Kwindlela eya ekomeleleni, wonke umntu unendawo yakhe yokuqala eyahlukileyo kunye nosukelo lwakhe. Nokuba ungumntu osaqalayo ukomelela, umntu otya ukutya okuncinci, umsebenzi waseofisini okanye umntu omdala, ukukhetha inkqubo yoqeqesho olufanelekileyo kunye nezixhobo kubaluleke kakhulu. Eli nqaku liza kukwazisai-treadmillkunye neenkqubo zoqeqesho loomatshini bokuma ngesandla ezenzelwe amaqela ahlukeneyo abantu, ezikunceda ukuba usebenzise izixhobo ngokukhuselekileyo nangokufanelekileyo kwaye uphephe ukwenzakala kwezemidlalo.
Okokuqala, abaqalayo bokulolonga umzimba: Qalisa ngeziseko uze uziqhelanise kancinci kancinci
1.1 Inkqubo yoQeqesho lweTreadmill
Ukuzilolonga ngokuzifudumeza:Ngaphambi kokubaleka, yenza imizuzu emi-5 ukuya kweli-10 yokuzilolonga ngokuzifudumeza, njengokuhamba ngokukhawuleza okanye ukubaleka, ukuze umzimba wakho uqhelane kancinci kancinci nesingqi sokuzilolonga.
Ukubaleka ngamandla aphantsi:Ekuqaleni, khetha isantya esiphantsi (njengeekhilomitha ezi-5-6 ngeyure) uze ubaleke imizuzu eli-15-20 ngalo lonke ixesha. Njengoko ukomelela komzimba kuphucuka, yongeza kancinci kancinci ixesha lokubaleka kunye nesantya.
Uqeqesho lwexesha eliphakathi:Zama uqeqesho lwexesha elithile, njengokubaleka ngokukhawuleza umzuzu omnye kunye nokubaleka imizuzu emi-2, uphinda iiseti ezi-5 ukuya kwezi-6. Le ndlela yoqeqesho inokuphucula ukusebenza kwentliziyo kunye nemiphunga ngelixa ithintela ukudinwa okugqithisileyo.
1.2 Inkqubo yoQeqesho loomatshini bokuma ngesandla
Isandla esisisiseko:Xa usebenzisa umatshini wokuma ngesandla okokuqala, qala ngexesha elifutshane (njengemizuzwana engama-30) uze unyuse kancinci ixesha lokuma ngesandla. Nika ingqalelo ekugcineni umzimba wakho ulungelelene kwaye uphephe ukuzibhokoxa kakhulu.
Ukolula isitendi sesandla:Ngexesha lenkqubo yokuma ngezandla, ukwenza iintshukumo ezilula zokuzolula ezifana nokolula imilenze neengalo kunokunceda ukukhulula izihlunu nokuphucula ukuguquguquka.
Amanyathelo okhuseleko:Soloko usebenzisa umatshini wokuma ngesandla nomntu osecaleni kwakho ukuqinisekisa uncedo olukhawulezileyo xa kukho ukungakhululeki.
Okwesibini, abantu abazama ukunciphisa umzimba: Ukutshisa amafutha ngokufanelekileyo kunye nokunciphisa umzimba ngokwesayensi
2.1 Inkqubo yoQeqesho lweTreadmill
Ukubaleka nge-aerobic:Khetha isantya sokubaleka esiphakathi (njengeekhilomitha ezisi-7-8 ngeyure), uze ubaleke imizuzu engama-30-45 ngalo lonke ixesha. Ukugcina isantya sentliziyo siphakathi kwama-60% nama-70% esantya sentliziyo esiphezulu kunokutshisa amafutha ngempumelelo.
Uqeqesho lokutyibilika:Sebenzisa umsebenzi we-slope wei-treadmillukwandisa ubunzima bokubaleka. Umzekelo, kwimizuzu emi-5 yokubaleka, yonyusa ithambeka nge-1% kwaye uphinde iiseti ezi-5 ukuya kwezi-6. Le ndlela yoqeqesho inokuphucula ukusebenza kakuhle kokutshisa amafutha kwaye yomeleze izihlunu zemilenze ngaxeshanye.
Ukuzilolonga ngokupholisa:Emva kokubaleka, yenza imizuzu emi-5 ukuya kweli-10 yokuzilolonga ngokupholisa, njengokuhamba kancinci okanye ukuzolula, ukunceda umzimba ukuba ubuyele esiqhelweni kwaye unciphise ukuqaqamba kwemisipha.
2.2 Inkqubo yoQeqesho loomatshini bokuma ngesandla
Iisquats eziguqulweyo:Ukwenza ii-squats kumatshini oguqulweyo kunokwenza imisipha yomlenze kunye ne-gluteal isebenze kakuhle kwaye kuphucule ukusebenza kakuhle kokutshisa amafutha. Yenza iiseti ezi-3 ngexesha ngalinye, uphindaphinde izihlandlo ezili-10 ukuya kwezili-15 kwiseti nganye.
Iplanga lesandla:Ukwenza iplanga kumatshini wokuma ngesandla kunokwenza izihlunu zomzimba zibe namandla kwaye kuphucule ukuzinza komzimba. Bamba imizuzwana engama-30 ukuya kwengama-60 ngalo lonke ixesha uze uphinde iiseti ezi-3 ukuya kwezi-4.
Amanyathelo okhuseleko:Xa uqhuba uqeqesho olunzima, qaphela indlela umzimba wakho osabela ngayo kwaye uphephe ukudinwa kakhulu. Ukuba uziva ungaphili kakuhle, kufuneka uyeke ngoko nangoko uqeqesho.
Okwesithathu, abasebenzi baseofisini: Sebenzisani kakuhle ixesha eliqhekekileyo
3.1 Inkqubo yoQeqesho lweTreadmill
Isicwangciso sokubaleka kusasa:Sebenzisa ixesha lasekuseni ukubaleka imizuzu engama-20 ukuya kwengama-30 ngalo lonke ixesha. Ukukhetha isantya esiphakathi (njengeekhilomitha ezi-6 ukuya kwezi-7 ngeyure) kunokunceda ukuhlaziya ingqondo nokuphucula ukusebenza kakuhle.
Ukuhamba kwesidlo sasemini:Ukuba ixesha liyavuma, sebenzisa ikhefu lakho lesidlo sasemini ukubaleka imizuzu eli-15 ukuya kwengama-20. Ukukhetha isantya esiphantsi (njengeekhilomitha ezi-5 ukuya kwezi-6 ngeyure) kunokunciphisa uxinzelelo lomsebenzi kwaye kuphucule imeko yokusebenza emva kwemini.
Amanyathelo okhuseleko:Ngaphambi kokuba ubaleke, yenza umthambo olula wokuzifudumeza ukuze uphephe ukuxinana kwemisipha okubangelwa kukunyakaza ngequbuliso.
3.2 Inkqubo yoQeqesho loomatshini bokuma ngesandla
Ukuphumla kwesandla:Ngexesha lekhefu emsebenzini, sebenzisa umatshini wokuma ngezandla ukuze uphumze imizuzu emi-5 ukuya kweli-10 yokuma ngezandla. Izitendi zinokukhuthaza ukujikeleza kwegazi kwaye zinciphise ukudinwa entanyeni nasemagxeni.
Ukolula isitendi sesandla:Ngexesha lenkqubo yokuma ngezandla, ukwenza iintshukumo ezilula zokuzolula ezifana nokolula imilenze neengalo kunokunceda ukukhulula izihlunu kunye nokunciphisa uxinzelelo lomsebenzi.
Amanyathelo okhuseleko:Xa usebenzisaumatshini wokuma ngesandla, qaphela ukugcina umzimba wakho ulungelelene kwaye uphephe amandla agqithisileyo. Ukuba uziva unesiyezi okanye ungaphili kakuhle, kufuneka uyeke ukuzilolonga ngoko nangoko.
Okwesine, abantu abadala: Zilolonge kancinci kwaye uqaphele ukhuseleko
4.1 Inkqubo yoQeqesho lweTreadmill
Ukuhamba kancinci:Khetha isantya esiphantsi (njengeekhilomitha ezi-3-4 ngeyure) uze uhambe kancinci. Ukuhamba imizuzu eli-15 ukuya kwengama-20 ngalo lonke ixesha kunokunceda abantu abadala ukuba balondoloze amandla omzimba kwaye kuphucule ukusebenza kwentliziyo nemiphunga.
Ukuhamba ngeenyawo ngexesha eliphakathi:Zama ukuhamba kancinci, njengokuhamba ngokukhawuleza umzuzu omnye nokuhamba kancinci imizuzu emi-2, uphinda iiseti ezi-5 ukuya kwezi-6. Le ndlela yoqeqesho inokuphucula ukusebenza kwentliziyo nemiphunga ngelixa ithintela ukudinwa kakhulu.
Amanyathelo okhuseleko:Xa uhamba kwi-treadmill, qaphela ukugcina ibhalansi yakho kwaye uphephe ukuwa. Ukuba uziva ungaphili kakuhle, kufuneka uyeke ukuzilolonga ngoko nangoko.
4.2 Inkqubo yoQeqesho loomatshini bokuma ngesandla
Ukuphumla kwesandla:Khetha ixesha elifutshane (njengemizuzwana engama-30) kwaye wenze ukuphumla kokuma ngeenyawo. Izitendi zezandla zinokukhuthaza ukujikeleza kwegazi kwaye zinciphise ukudinwa entanyeni nasemagxeni.
Ukolula isitendi sesandla:Ngexesha lenkqubo yokuma ngezandla, ukwenza iintshukumo ezilula zokuzolula ezifana nokolula imilenze neengalo kunokunceda ukukhulula izihlunu nokuphucula ukuguquguquka.
Amanyathelo okhuseleko:Soloko usebenzisa umatshini wokuma ngesandla nomntu osecaleni kwakho ukuqinisekisa uncedo olukhawulezileyo xa kukho ukungakhululeki. Ukuba uziva unesiyezi okanye ungaphili kakuhle, kufuneka uyeke ukuzilolonga ngoko nangoko.
IiTreadmills kunyeoomatshini bokuma ngesandla bangabancedi ababalaseleyo bokuqina komzimba kunye nokuvuselelwa, kodwa amaqela ahlukeneyo abantu kufuneka akhethe iinkqubo zoqeqesho ezifanelekileyo ngokusekelwe kwiimeko zabo zomzimba kunye neenjongo zabo. Abaqalayo bokuqina komzimba bangaqala ngokubaleka okuncinci kunye nee-handstands ezisisiseko ukuze baziqhelanise kancinci kancinci. Abantu abazama ukunciphisa umzimba banokuphucula isiphumo sabo sokutshisa amafutha ngokubaleka nge-aerobic kunye ne-handstand squats. Abasebenzi baseofisini banokusebenzisa ixesha elichithwe ukwenza ukubaleka kwasekuseni kunye nee-handstands ukuze baphumle. Abantu abadala kufuneka bakhethe iindlela zokuzilolonga ezithambileyo kwaye banikele ingqalelo kukhuseleko. Ngesicwangciso soqeqesho sesayensi nesifanelekileyo, wonke umntu unokufumana isigqi esimfaneleyo kwindlela eya kwi-fitness kwaye onwabele ubomi obusempilweni.
Ixesha leposi: Julayi-30-2025