Zeziphi ezinye imithambo endinokuzenza kwi-walk pad treadmill?

I-pad pad treadmill sisixhobo esihle kakhulu sokuzivocavoca okuphantsi, ngakumbi abo bafuna ukuphucula impilo yabo ye-cardiovascular, ukunciphisa umzimba, okanye ukubuyisela kwimeko yokwenzakala. Nantsi imithambo onokuthi uyenze kwi-walk pad treadmill:

Ukuhamba:
Qala ngokuhamba ngokukhawuleza ukufudumala umzimba wakho. Sonyusa kancinci isantya ukuhambelana nenqanaba lokomelela kwakho.

Uqeqesho lwexeshana:
Ukutshintshana phakathi kwezithuba eziphezulu kunye namaxesha okubuyisela okuphantsi. Ngokomzekelo, hamba okanye ugijime ngesantya esiphezulu se-1 ngomzuzu, uze unciphise isantya sokubuyisela imizuzu emi-2, kwaye uphinde lo mjikelo.

UQeqesho lokuTyekelela:
Sebenzisa i-incline feature ukulinganisa ukuhamba okanye ukubaleka unyuka. Oku kujoliswe kumaqela ahlukeneyo emisipha kwaye kwandisa ukuqina komsebenzi wakho.

Amanyathelo aphezulu:
Beka i-treadmill kwindawo encinci kwaye unyuke kuyo ngokuphindaphindiweyo ngeenyawo enye emva komnye, njengokuba ukhuphuka izitebhisi.

IArm Swings:
Ngelixa uhamba okanye ubaleka, bandakanya ukuguquka kwengalo ukuze ubandakanye umzimba wakho ophezulu kunye nokwandisa ukutshiswa kwekhalori ngokubanzi.

Ukubuyela umva ukuHamba:
Jika kwaye uhambe ngasemva kwi-treadmill. Oku kunokunceda ukuqinisa imisipha yakho yomlenze kunye nokuphucula ibhalansi.

Amanyathelo ePlyometric:
Nyathela kwi-treadmill uze ubuye umva ngokukhawuleza, uhlale kwiibhola zeenyawo zakho. Lo msebenzi unokunceda ukuphucula ukuqhuma kunye namandla.

Ukutshona emacaleni:
Lungisa isantya uhambe kancinci kwaye ushixize emacaleni ngobude besixhobo sokunyathela. Lo msebenzi unokunceda ukuphucula ukuhamba kwecala ukuya kwicala kunye nokulinganisela.

Ukuhamba kwiLunges:
Misela i-treadmill kwisantya esicothayo kwaye wenze imiphunga ngelixa ishukuma. Bambelela kwii-handrails ngenkxaso xa kuyimfuneko.

Ukolula okumileyo:
Sebenzisa i-treadmill njengeqonga elimileyo ukwenza ukolula amathole akho, i-hamstrings, i-quadriceps, kunye ne-hip flexors emva kokusebenza kwakho.

Izikhundla zokubamba:
Yima kwi-treadmill kwaye ubambe izikhundla ezahlukeneyo ezifana ne-squats, imiphunga, okanye ithole liphakamisa ngelixa licinyiwe ukubandakanya amaqela ahlukeneyo omzimba.

Imithambo yokulinganisela:
Zama ukuma ngomlenze omnye ngelixa i-treadmill ihamba ngesantya esicothayo ukuphucula ibhalansi kunye nokuzinza.

Khumbula ukusoloko ulubeka phambili ukhuseleko xa usenza le mithambo ai-treadmill yokuhamba. Qala ngokucotha, ngakumbi ukuba umtsha kumatshini okanye uzama umthambo omtsha, kwaye ngokuthe ngcembe wongeze ukuqina njengoko intuthuzelo yakho kunye nenqanaba lokuqina komzimba liphucuka. Ikwangumbono olungileyo ukuba udibane nengcali yezokuqina komzimba okanye ingcali yonyango lomzimba ukuze uqinisekise ukuba wenza imithambo ngokuchanekileyo kwaye unqanda ukwenzakala.