Zeziphi ezinye iindlela zokuzilolonga endinokuzenza kwi-walking pad treadmill?

I-treadmill ye-walking pad sisixhobo esilungileyo sokwenza umthambo ongenampembelelo ingako, ingakumbi kwabo bafuna ukuphucula impilo yabo yentliziyo, ukunciphisa umzimba, okanye ukubuyisela impilo yabo emva kokwenzakala. Nazi ezinye zeendlela zokwenza umthambo onokuzenza kwi-treadmill ye-walking pad:

Ukuhamba ngeenyawo:
Qala ngokuhamba ngokukhawuleza ukuze ufudumale umzimba wakho. Yandisa isantya kancinci kancinci ukuze ulungelelane nenqanaba lakho lokomelela komzimba.

Uqeqesho lweXesha:
Tshintshana phakathi kwexesha lokuphucula umzimba ngamandla aphezulu kunye nexesha lokuphucula umzimba ngamandla aphantsi. Umzekelo, hamba okanye ugijime ngesantya esiphezulu umzuzu omnye, uze unciphise isantya ukuze ubuyele esiqhelweni imizuzu emi-2, uze uphinde lo mjikelo.

Uqeqesho lokuthambekela:
Sebenzisa uphawu lokuthambeka ukuze ulinganise ukuhamba okanye ukubaleka unyuka intaba. Oku kujolise kumaqela ahlukeneyo emisipha kwaye kwandisa amandla okuzilolonga kwakho.

Ukunyuka kwamanyathelo:
Beka i-treadmill kwindawo ethe tyaba kancinci uze unyuke kuyo ngokuphindaphindiweyo ngonyawo olunye emva kolunye, ngokungathi unyuka izinyuko.

Ukujika kweengalo:
Xa uhamba okanye ubaleka, faka iingalo ezijijekileyo ukuze umzimba wakho ongasentla ubandakanyeke kwaye wonyuse ukutsha kweekhalori.

Ukuhamba ngasemva:
Jika uze uhambe umva kwi-treadmill. Oku kunokunceda ukuqinisa izihlunu zemilenze yakho nokuphucula ibhalansi.

Amanyathelo ePlyometric:
Nyathela kwi-treadmill uze uhlehle umva ngokukhawuleza, ufike kwiibhola zeenyawo zakho. Olu qheliselo lunokunceda ukuphucula ukuqhuma kunye namandla.

Ukudibanisa icala:
Lungisa isantya sibe kukuhamba kancinci uze ujikeleze ecaleni kubude be-treadmill. Olu qheliselo lunokunceda ukuphucula ukuhambahamba ecaleni kunye nokulinganisela.

Ukuhamba ngeeLunges:
Beka i-treadmill kwisantya esiphantsi kwaye wenze i-lunges ngelixa ishukuma. Bamba ii-handrails ukuze ufumane inkxaso ukuba kuyimfuneko.

Ukolula Okungaguqukiyo:
Sebenzisa i-treadmill njengeqonga elingashukumiyo ukuze wolule amathole akho, ii-hamstrings, ii-quadriceps, kunye nee-hip flexors emva kokuzilolonga.

Izikhundla zokubamba:
Yima kwi-treadmill uze ubambe izikhundla ezahlukeneyo ezifana noku-squats, uku-lunges, okanye uku-calf raises ngelixa icinyiwe ukuze kubandakanyeke amaqela ahlukeneyo emisipha.

Uqeqesho lokulinganisela:
Zama ukuma ngomlenze omnye ngelixa i-treadmill ihamba ngesantya esicothayo ukuphucula ulungelelwano kunye nokuzinza.

Khumbula ukuba usoloko ubeka phambili ukhuseleko xa usenza olu qheliseloi-treadmill yephedi yokuhambaQala kancinci, ingakumbi ukuba usandul’ ukuqala ukusebenza kumatshini okanye uzama umthambo omtsha, kwaye kancinci kancinci wonyuse amandla njengoko intuthuzelo yakho kunye nenqanaba lokuqina komzimba liphucuka. Kukwangumbono olungileyo ukubonisana nengcali yezomzimba okanye ingcali yezomzimba ukuqinisekisa ukuba wenza umthambo ngokuchanekileyo kwaye uphephe ukwenzakala.