Ukuba uzama ukufezekisa iinjongo zakho zempilo, ukusebenzisa i-treadmill ye-cardio lukhetho olukhulu.Nangona kunjalo, kufuneka ubeke ingqalelo kwinto enye ephambili: ithambeka.Isetingi ye-incline ikuvumela ukuba wongeze umnqantsa wengoma, ethi itshintshe inqanaba lokuzilolonga onokuthi ufikelele kulo.Kule bhlog yebhlog, siza kuphonononga ukuba yintoni ukuthambekela kwi-treadmill, isebenza njani, kwaye kutheni ibalulekile ekusebenzeni kwakho.
Yintoni uthambekelo lwe-treadmill?
Ukuthambeka kwi-treadmill kubhekiselele kwindlela onyuka ngayo umzila obaleka kuwo.I-Slope idla ngokuchazwa njengepesenti, kunye ne-0% emele ithrekhi ethe tyaba kunye neepesenti eziphezulu ezimele ukunyuka kwenyuka.Umzekelo, ukuthambeka kwepesenti ezi-5 kuthetha ukuba umzila uthambekele kwiidigri ezintlanu.
I-icline isebenza njani kwi-treadmill?
Njengoko unyusa ukuthambekela kwi-treadmill, imilenze yakho kufuneka isebenze nzima ukukuqhubela phambili.Ngokukodwa, kukunyanzela ukuba usebenzise imisipha yakho yomlenze, kuquka i-glutes yakho, i-quads, kunye ne-hamstrings.Lo mthambo owongezelelweyo unokunceda ukwandisa ukutshiswa kwekhalori ngokubanzi kunye nokuphucula impilo ye-cardiovascular fitness.
Kutheni ukuthambekela kubalulekile kumsebenzi wakho?
Ukubandakanya i-incline kwi-treadmill yokuzilolonga kunokunceda ukuphucula indlela yakho yesiqhelo kwaye unike amava anzima ngakumbi.Oku kwandiswa komsebenzi womzimba kunokukhokelela kwiinzuzo ezinkulu zomzimba, ezifana nokuphucula ukunyamezela kunye nokutshiswa kwekhalori.Kwakhona, ukuba uziqeqeshela umsitho othile, njengogqatso lweentaba, ukongeza i-incline kunceda ukulinganisa iimeko oza kujongana nazo.
Kukwabalulekile ukuqaphela ukuba ukubaleka/ukuhamba ethambekeni kunceda ukunciphisa ifuthe kumalungu akho.Ekubeni i-slope inyanzelisa iinyawo zakho ukuba zibethe umhlaba kwindawo yendalo, kukho amandla amancinci kumalungu akho ngesinyathelo ngasinye osithathayo.Oku kunenzuzo ngakumbi kwabo babandezeleka ngenxa yeentlungu zamalungu okanye abachacha kukwenzakala.
Ke, ungakanani ukuthambekela omele ukusebenzise kwi-treadmill yakho?Impendulo ixhomekeke kwinqanaba lokufaneleka kwakho kunye neenjongo.Ukuba umtsha ekuzilolongeni okanye uqala nje kwi-treadmill, unokufuna ukuqala ngokuthambeka okusezantsi (malunga ne-2-3%).Njengoko usiya ukhululeka kwaye inqanaba lokuqina kwakho linyuka, ungayandisa kancinci kancinci ipesenti yokuthambeka.
Kwakhona, uhlobo lomthambo owenzayo lunokuchaphazela ukhetho lwakho lokuthambekela.Ukuba ujonge i-cardio workout ebukhali ngakumbi, unokufuna ukujolisa ukuthambekela okuphezulu (malunga ne-5-10%).Kwelinye icala, ukuba ujonge ukwakha unyamezelo, ungakhetha ukuthambeka okusezantsi (malunga ne-2-4%).
Ukuqukumbela, ukwazi ukuthambekela kwe-treadmill yinto ebalulekileyo yokufezekisa iinjongo zakho zempilo.Ukubandakanya ukuthambekela kunokunceda ukuqinisa ukuzilolonga kwakho, ukunciphisa impembelelo edibeneyo, kunye nokuphucula ukomelela okupheleleyo.Ungafumana okuninzi kwimisebenzi yakho ye-treadmill ngokunyusa ngokuthe ngcembe ipesenti ye-incline kwaye uyihlengahlengise ngokusekwe kwinqanaba lakho lokuqina kunye neenjongo zokuzilolonga.
Ixesha lokuposa: Jun-07-2023