Ukuba uzama ukufezekisa iinjongo zakho zokomelela komzimba, ukusebenzisa i-treadmill kwi-cardio lukhetho oluhle. Nangona kunjalo, kufuneka uqaphele into enye ebalulekileyo: ukuthambeka. Indawo yokuthambeka ikuvumela ukuba wonyuse ukuthambeka kwendlela, nto leyo etshintsha inqanaba lokuqina kokuzilolonga onokukufikelela. Kule posi yebhlog, siza kuhlola ukuba kuthini ukuthambeka kwi-treadmill, indlela esebenza ngayo, kunye nesizathu sokuba kubalulekile ekuzilolongeni kwakho.
Yintoni ukuthambeka kwe-treadmill?
Ukuthambeka kwi-treadmill kubhekisa kwindlela obaleka ngayo. Ukuthambeka kudla ngokubonakaliswa njengepesenti, apho i-0% imele indlela ethe tyaba kwaye iipesenti eziphezulu zimele ukunyuka kokuthambeka. Umzekelo, ukuthambeka kwe-5% kuthetha ukuba indlela ithambeka phezulu ngeedigri ezintlanu.
Isebenza njani i-inclination kwi-treadmill?
Njengoko unyusa ukuthambeka kwi-treadmill, imilenze yakho kufuneka isebenze nzima ukukuqhubela phambili. Ngokukodwa, kukunyanzela ukuba usebenzise izihlunu zakho zemilenze, kuquka amathambo akho, ii-quads, kunye nee-hamstrings. Olu qheliselo olongezelelweyo lunokunceda ukonyusa ukutsha kweekhalori kunye nokuphucula impilo yentliziyo.
Kutheni ukuthambekela kubalulekile ekuzilolongeni kwakho?
Ukufaka ukuthambeka kwi-treadmill workout kunokunceda ukuphucula indlela oqhele ngayo kwaye kunikeze amava anzima ngakumbi. Olu nyuselo lomzimba lunokukhokelela kwiingenelo ezinkulu zomzimba, ezinje ngokuphucula ukunyamezela kunye nokutsha kweekhalori. Kwakhona, ukuba uziqeqesha kwisiganeko esithile, njengomdyarho weentaba, ukongeza ukuthambeka kunceda ukulinganisa ngcono iimeko oza kujongana nazo.
Kubalulekile ukuqaphela ukuba ukubaleka/ukuhamba ngokuthambeka kunceda ukunciphisa impembelelo kumalungu akho. Ekubeni ukuthambeka kunyanzela iinyawo zakho ukuba zibethe emhlabeni ngendlela yendalo, akukho mandla amaninzi kumalungu akho kwinyathelo ngalinye olithathayo. Oku kuluncedo ngakumbi kwabo baneentlungu zamalungu okanye abasaphola ekwenzakaleni.
Ngoko ke, kufuneka usebenzise ukuthambekela okungakanani kwi-treadmill yakho? Impendulo ixhomekeke kwinqanaba lakho lokomelela komzimba kunye neenjongo zakho. Ukuba usandul' ukuzilolonga okanye usaqala kwi-treadmill, ungathanda ukuqala ngokuthambekela okuphantsi (malunga ne-2-3%). Njengoko ukhululeka ngakumbi kwaye izinga lakho lokomelela komzimba liyanda, ungayandisa kancinci kancinci ipesenti yokuthambekela.
Kwakhona, uhlobo lomthambo owenzayo lunokuchaphazela ukhetho lwakho lokuthambekela. Ukuba ufuna umthambo we-cardio onzima ngakumbi, ungathanda ukugxila ekuthambekeni okuphezulu (malunga ne-5-10%). Kwelinye icala, ukuba ufuna ukwakha unyamezelo, ungakhetha ukuthambekela okuphantsi (malunga ne-2-4%).
Ukuqukumbela, ukwazi ukuthambeka kwe-treadmill yakho yinto ebalulekileyo ekufezekiseni iinjongo zakho zokomelela komzimba. Ukufaka ukuthambeka kunokunceda ukuqinisa umthambo wakho, ukunciphisa impembelelo yamalungu, kunye nokuphucula ukomelela komzimba iyonke. Ungazuza okuninzi kuqeqesho lwakho lwe-treadmill ngokunyusa kancinci ipesenti yokuthambeka kwaye uyilungise ngokusekelwe kwinqanaba lakho lokomelela komzimba kunye neenjongo zakho zokuzilolonga.
Ixesha lokuthumela: Juni-07-2023