Ngaba ufuna indlela yokuphucula umthambo wakho okanye uqalise ngenkqubo yokomelela? Igama elinye: i-treadmill. Akuyomfihlo ukuba i-treadmill zizixhobo ezidumileyo kakhulu zejimu, kodwa yintoni eyenziwa yi-treadmill? Kweli nqaku, siza kujonga ngokusondeleyo iingenelo zokuzilolonga i-treadmill, izihlunu ezisebenza ngayo, kunye nendlela onokuzuza ngayo kwiiseshoni zakho ze-treadmill.
Tshisa iikhalori kwaye wehlise ubunzima
Enye yezona zibonelelo zinkulu zokuzilolonga nge-treadmill kukutsha kakhulu kweekhalori. Ubunzima bomzimba wakho kunye nobunzima bokuzilolonga zezona zinto zimbini zibalulekileyo ezimisela ukuba zingaphi iikhalori ozitshisayo ngelixa ukwi-treadmill. Ukubaleka kwi-treadmill imizuzu engama-30 kunokutshisa ukusuka kwiikhalori ezingama-200 ukuya kuma-500, kuxhomekeke kubunzima bomzimba wakho kunye nesantya. Ukuze ufumane iingenelo eziphezulu, kucetyiswa ukuba wenze ubuncinci imizuzu engama-30 yokuzilolonga nge-treadmill okuphakathi ubuncinci iintsuku ezi-5 ngeveki. Xa kufikwa ekutshiseni iikhalori kunye nokunciphisa ubunzima, i-treadmill ngokuqinisekileyo ngumhlobo wakho.
Sebenza Umzimba Wakho Wonke
Nangona uninzi lwabantu ludibanisa umthambo we-treadmill ne-cardio, inyaniso kukuba ubandakanya amaqela eemisipha ezahlukeneyo emzimbeni wakho. Xa ubaleka kwi-treadmill, izihlunu zakho zemilenze (ii-quadriceps, ii-hamstrings, ii-calves kunye nee-glutes) ziyazilolonga. Ukongeza, umbindi wakho uxakekile njengoko ugcina ibhalansi yakho kwaye uzinzisa umzimba wakho. Ukubamba izibambo kunciphisa umsebenzi ekufuneka wenziwe ngumbindi wakho, ngoko ke kungcono ukuba ungaziqhelisa ukubaleka ngaphandle kokubamba izibambo njengoko izihlunu zakho zombindi ziya kusebenza ngokupheleleyo. Ukubandakanya uqeqesho lokuthambekela kuya kuvuselela umbindi wakho kunye nee-hamstrings ngelixa uqinisa umzimba wakho ongezantsi.
Phucula Impilo Yakho Yentliziyo
Ukuzilolonga nge-treadmill, ingakumbi ukubaleka nokubaleka, luqheliso oluhle kakhulu lwe-aerobic oluqinisa intliziyo yakho kunye nemiphunga, luphucula impilo yakho iyonke yentliziyo. Ukubaleka kwi-treadmill kunyusa izinga lentliziyo yakho kwaye kubonelela ngokuzilolonga okuphakathi ukuya kokunzima okuphucula ukusebenza kwentliziyo nemiphunga. Ukuzilolonga rhoqo kwe-aerobic kuphucula ukuhamba kwegazi, kunciphisa uxinzelelo lwegazi kwaye kunciphisa amanqanaba e-cholesterol embi, enokunciphisa umngcipheko wakho wokuba nesifo sentliziyo, isifo sohlangothi, kunye nezinye iimeko zempilo ezinxulumene nentliziyo.
Yenza ngokwezifiso ukuzilolonga kwakho
Enye inzuzo enkulu yokusebenzisa i-treadmill kukukwazi ukwenza umthambo wakho ube ngowakho kwaye uzibekele isantya sakho. Ungakhetha ukuhamba, ukubaleka okanye ukubaleka ngesantya esikulungeleyo kwaye kancinci kancinci wonyuse amandla omthambo wakho njengoko inqanaba lakho lokomelela liphucuka. Ii-treadmill zikwabonelela ngeempawu ezahlukeneyo, ezinje ngokuthambekela okuhlengahlengiswayo, useto lwenkqubo kunye nokuzilolonga okwakhelwe ngaphakathi okuya kukunceda uphucule unyamezelo lwakho kunye nokusebenza ngelixa ugcina unomdla.
Isiphelo
Ngamafutshane, iingenelo zokuzilolonga nge-treadmill azinasiphelo. Ukusuka ekutshiseni iikhalori nokunciphisa umzimba ukuya ekusebenzeni umzimba wakho wonke kunye nokuphucula impilo yentliziyo, i-treadmill sisixhobo esifanelekileyo sokuzigcina usempilweni nokuhlala usempilweni. Ukuze ufumane okuninzi kwimithambo yakho ye-treadmill, qiniseka ukuba ukhetha ngononophelo isibini see-sneakers, hlala unamanzi emzimbeni, gcina ukuma kwakho kunye nokulinganisela kujongiwe, kwaye wonyuse amandla okuzilolonga kwakho kancinci kancinci. Ngoko ke, ulindele ntoni? Vula i-treadmill yakho kwaye wonwabele iingenelo ezininzi zesi sixhobo sejimu esiguquguqukayo nesinamandla.
Isalathiso:
https://www.medicalnewstoday.com/articles/323522#Iingenelo-zokuzivocavoca-kwe-treadmill
Ixesha lokuthumela: Juni-12-2023