Amaphutha Wokuhamba Ngama-Treadmill Wokugwema

Funda ukuthi ungahamba kanjani ku-treadmill

Ukusebenza kwe-Treadmill kuyindlela enhle yokuthola ukuzivocavoca kwe-cardio. Ukuthola okuningi kokuhamba ngezinyawo , gwema la maphutha avamile. Ifomu elifanele lokuhamba nokuma okubalulekile kubalulekile ekuvimbeleni ubuhlungu nokucindezeleka kanye nokusiza ukuthi uhambe ngokushelele futhi ngokushesha.

1 - Ukufinyelela ku-Treadmill

Iphutha lokuqala lifika ku-treadmill ngenkathi ibhande lihamba ngesivinini esigcwele.

1. Qala ukuma ngonyawo olulodwa ohlangothini ngalunye lwe-treadmill.
2. Hlanganisa intambo yokuyeka ukuphepha emzimbeni wakho ngakho-ke izomisa isitatimende sokuphepha uma ukhubeka.
3. Hlola inkinobho yokumisa okuphuthumayo.
4. Qala isitifiketi sokuhamba ngesilinganiso esisheshayo sejubane.
5. Qaphela ijubane futhi uhambe ngokucophelela ekuhambeni okuhambayo.
6. Ukwandisa ijubane ngokushelela ngemuva kokuthola ebhodini.

Lokhu kungase kubonakale sengathi iseluleko esingadingekile, kodwa abasebenzisi abaningi be-gym balimala lapho ibhande liqala ukuhamba ngesivinini esikhulu ngokungalindelekile.

Olunye udaba lwezokuphepha lwezintambo yizingane ezithola iminwe kanye nezandla zilimale lapho zidlala ngemuva kwe-rollreader, lapho ibhande lokunyathela liwela phezu kwababhalisi. Gcina izingane zingena esitokisini sokuhamba ngezinyawo.

2 - Ungabambeli ku-Handrail noma Console

Uma uqala ukusebenzisa i-treadmill, ungase ufune isiqiniseko sokubamba ezandleni zokugcina ukuzinza. Kodwa lokho akuyona indlela engokwemvelo yokuhamba noma yokugijima. Ukubamba phezu kwezingubo akuvumeli ukuthi uhambe ngokwemvelo ngokunyakaza kwesandla noma ukufeza umugqa omuhle. Ngeke futhi ikuvumele ukuthi usebenzise ukuhamba okuhle kokuhamba .

Funda ukuvumela ukuhamba ngezandla , ngisho noma kusho ukuhamba noma ukugijima ngezinga elincane lezinhlelo ezimbalwa. Uzobe uthola ukuqeqeshwa kangcono ngokuhamba kancane ngaphandle kokubambelela kunokuba ungathanda ukuhamba ngesivinini esisheshayo.

Uma unenkinga enkulu yokukhubazeka noma ibhalansi, kufanele uqhubeke nokusebenzisa izikhonkwane. Kodwa thintana nomqeqeshi noma uchwepheshe wezokwelapha ukuze uthole iseluleko sendlela yokufeza ukuhamba okuhle kokuhamba ngisho noma udinga ukusebenzisa izandla.

3 - Gwema ukuzingela amahlombe akho nokubuka phansi

Uma uzingela amahlombe akho futhi ubheke phansi ukufunda noma ukubukela ividiyo ku-console ye-treadmill, uqinisa imikhuba emibi yokuhamba okuhamba phambili.

Ukuhamba kahle kokuhamba okuhamba phambili kunenhloko phezulu futhi amehlo phambili. Uma udinga ukuzithokozisa uma ku-treadmill, wabeka ividiyo yakho noma izinto zokufunda ukuze ubheke phambili kuso, hhayi phansi noma phezulu.

Esikhathini sokuzivocavoca, uzovame ukubona umugqa ogcwele wezingcingo ezizingelwayo ku-treadmill. Lokhu kuhamba okubi kungaholela ekubuyeni okuphansi emuva, ubuhlungu bezintamo, nobuhlungu behlombe. Akukuvumeli ukuthi uthathe ukuphefumula okuphelele, okuphelele. Kubuye kuqinisekiswe ukuhlala okubi kabi abantu abaningi abanamahora angaphambi kwekhompiyutha noma ithelevishini. Isikhathi sakho ku-treadmill kufanele sisebenzise ukwakha imikhuba emihle yokuzimela, hhayi ukufaka umonakalo osuvele uzenzele wona wonke usuku.

Njalo emaminithini ambalwa phakathi nokuzivocavoca kwakho, unike amahlombe akho umqulu ongemuva ukuze uhlole ukuthi awusizingeli.

4 - Gwema ukuxhomeka phambili

Ukuhamba ngendlela efanele kuqondile, hhayi ukugxila phambili noma emuva.

1. Ukuze ungene ekuhambeni kokuhamba okulungile, thatha isikhashana ngaphambi kokuba ungene ku-treadmill.
2. Suck emathunjini akho bese ugijima emgodini wakho, ugcizelela isikhumba sakho kancane phambili.
3. Manje yenza sengathi unesicingo esinamathele phezulu kwekhanda lakho. Yiphakamise phezulu ukuze umzimba wakho ophezulu uphakanyiswe phezulu kusuka ezinqulwini zakho.
4. Nika amahlombe akho umqulu ongemuva ukuze wazi ukuthi abazingeli.
5. Uma uzizwa ulungile, ukuhamba okuqondile, fika ku-treadmill bese uhamba.
6. Khumbuza njengoba uhamba ukuze ugcine ukuma okuqondile. Njalo uma ushintsha ijubane noma uhambe, hlola ukuhamba kwakho futhi.

5 - Gwema ukuqhubekela phambili

Uma usuqedile, isithende sakho sangaphambili sihlasela phansi emzimbeni wakho. Abantu abaningi benza lokhu ngomzamo wokuhamba ngokushesha.

Umzila omuhle, wokuhamba ngokusheshisa uhlukile. Isithende sakho sangaphambili sishaya eduze nomzimba wakho ngenkathi umlenze wakho wempuphu uhlala phansi isikhathi eside ukuze unike amandla okususa amandla. Lokhu kususa emuva kungokwenzela isivinini sakho nokuhamba ngamandla, futhi kuzokwenza ukuthi imisipha yakho isebenze kangcono ukushisa amakholori.

Ekuqaleni, kungase kudingeke ukunciphisa umkhawulo wakho bese uthatha izinyathelo ezimfushane. Bese uqala ukugxila ekuzizwa unyawo lwakho lokuya emuva bese uthola i-push kahle nayo ngesinyathelo ngasinye. Gxila kulokhu imizuzu embalwa iseshini ngayinye yesitatimende kuze kube sejwayelekile. Ngokushesha uzobe uhamba ngokushesha futhi kulula.

Ungangena emthonjeni oweqile ngokuhamba nabangani abade futhi banesikhathi eside. Ungazikhumbuza ukuthi amandla asezinyaweni zangemuva futhi ukwandisa umugqa wakho emuva futhi hhayi ngaphambili.

6 - Sebenzisa Izinyathelo Zakho Ngokusebenzayo

Ingabe izinyawo zakho zihamba nje ngokuhamba? Ingabe bavele babambe phansi ngesinyathelo ngasinye bese behudulwa ndawonye?

Indlela efanele yokuthatha isinyathelo sokuhamba ukushaya ngesithende phambi kodwa yonke inyawo elingaphambili livule phansi, bese ligoqa isinyathelo kusuka kwesithende kuya kwezwane. Ngesikhathi uzinyosi usemhlabathini, usuke phakathi phakathi kwesinyathelo esilandelayo, futhi unyawo olungaphambili manje seluhamba ngezinyawo futhi ululungele ukuba uzwanele ukukunika amandla omuhle kwisinyathelo sakho esilandelayo.

Lesi sithende se-isil-roll-by push off nge izinzwane kungenzeka kuphela uma izicathulo zakho ziguquguquke. Uma ugqoke izicathulo ezinzima "zokuhamba" ezifanelekile ukuma, ungase ungakwazi ukuhamba ngesiteji kusuka esithendeni kuya kuzinyosi. Esikhundleni salokho, isihlangu esinzima senza unyawo lwakho luqhube phansi. Umzimba wakho kungenzeka ukuyeka ukuzama ngisho nokuhamba kwakho okuhamba phambili kufana nomakethe ohamba ngezinyawo.

Ukulungisa, uthatha imizuzu embalwa ngesikhathi sokuhamba ukucabanga ngalokho izinyawo zakho ezenza khona. Ushaya ngesithende bese uhamba ngesinyathelo? Ingabe inyawo lakho elingemuva likunika i-push off?

Kunezinto ezimbili okufanele ugxile kuzo ukuzishintsha.

1. Cabanga ukuthi inyawo lakho eliphambili libonisa ukuthi liwukuphela komuntu obhekene nawe.
2. Gxila ekugcineni igxathu elingemuva emhlabathini isikhathi eside futhi unike leso sinyathelo esiqinile.

Uma kungenakwenzeka ukwenza lokhu kuzicathulo zakho zamanje, sekuyisikhathi sokuthenga kangcono, izicathulo zokuhamba / ezihambayo eziguquguqukayo .

7 - Sebenzisa izikhali zakho

Wenzani ngezingalo zakho uma ungabambeleli ezandleni zokuphatha? Izingalo zakho ziyisihluthulelo sokuhamba okuhamba phambili. Ngokuhamba kwesandla esifanele , ungahamba ngokushesha futhi ushise amakholori amaningi. Ungasiza ukulungisa ezinye zezinkinga zezintambo nezentamo ongase uthuthukise ukuhlala phambi kwekhompyutha noma i-TV usuku lonke.

1. Bendza izingalo zakho ama-degree angu-90 bese uwagcina eduze komzimba wakho.
2. Phula amahlombe akho-lokhu kubalulekile, ufuna amahlombe akho akhululeke.
3. Manje zama ukunyakaza kwe-choo-choo encane, phambili nangemuva.
4. Izingalo zakho zihamba ngokuphambene nomlenze ngamunye, ingalo eyodwa phambili lapho umlenze ophikisanayo uhambela phambili, kanti enye ibuyele emuva.
5. Gxila ekugcineni ukunyakaza kwengalo yakho emuva komzimba wakho, njengoba uthola isikhwama esikhwameni sakho sangemuva.
6. Uma izingalo zakho zifika phambili, gcina ukuthi uhlangothi oluqhubekayo lube lufushane. Khohlwa noma yikuphi "ukuhamba ngejubane" oye wabona nabantu befaka izandla zabo eceleni noma phezulu phambi kobuso bakho.
7. Izingalo zakho zingeza phambili, kodwa akufanele ziwele phakathi.
8. Izandla zakho akufanele zikhuphuke ezingeni lakho.

Imfihlo yukuthi imilenze yakho ihamba ngokushesha njengoba izingalo zakho zenza. Ukusheshisa imilenze yakho, qalisa kuqala ukunyakaza kwesandla sakho futhi bayolandela.

8 - Funda Izici zakho ze-Treadmill

Kunezinto ezimbili okumelwe wazi ngazo nganoma yisiphi isisindo sokuthi uzokusebenzisa-kanjani ukuyivula nendlela yokuyivala. Kodwa uma lokhu kuyi-homepage yokubhala noma omunye ovame ukuwasebenzisa emgodini wokuzivocavoca, thatha amaminithi ambalwa ukwazi izici zalo ukuze ukwazi ukuthola okuningi.

• Hlanganisa : Abaningi abahamba ngezintambo banesici sokwehla. Ukwengeza ukwehlisa kuzokunika okuningi kokusebenza kwe-cardio. Thola ukuthi ungashintsha kanjani ukuzithoba futhi uthole izinzuzo zokusebenza ngokunyathelisa ukuhamba .
• Ukulungiswa okusheshayo : Yazi ukuthi ungabeka kanjani ijubane futhi ukwandise noma unciphise ngesikhathi sokuzivocavoca kwakho. Ngokuvamile uzofuna ukuqala ngezinga elilula lokufudumala imizuzu engu-3 kuya kwemi-5, bese ukwandisa ijubane lokusebenzela lokufunayo. Qeda ngokupholile phansi kwemizuzu engu-3 kuya kwemi-5 ngezinga elilula.
• Ukusebenza okuhleliwe : Ukuphazamisa ukusebenza kwakho kokuhamba ngezinyawo kuyindlela enhle kakhulu yokuthuthuka emzimbeni. Dlala ngezinhlelo ezinikeziwe futhi uzitholele ongayisebenzisa ukuze uphawule ukusebenza kwakho.
• I-Heart Rate Monitor noma i-Pulse Monitor : Abaningi bezinkampani zokuhamba ngezinyawo banokuqapha kwe-pulse, mhlawumbe ngokubamba noma ngokunamathisela. Lokhu kungakunika impendulo ngenkokhelo yenhliziyo yakho, nakuba ungabona neminye imiphumela emibi uma ungayinamathisi kahle. Isilondolozi sezinga lesikhumba senhliziyo sinembile kakhulu, futhi eziningi zezinhlamvu zokubhala zihlelwe ukuze zikhulume nazo. Bona ukuthi i-treadmill yakho inokusebenza okulawulwayo kwenhliziyo .
• Umlando Wokusebenza Omuntu : Amanye ama -readreader agcina idatha yakho ukuze ubone ama totals nokuthi uthuthukile kanjani.
• Ama-khalori avuliwe : Amakholori owashisayo ancike kwisisindo sakho, ngokuvamile uvunyelwe ukungena kuwo. Tshela iqiniso ngoba ushisa amakhilogremu amancane ngehora uma ulinganisa. Kodwa-ke, uxwayiswe ukuthi ngokuvamile ama-calories aqoshiwe aphikisana nalokho okubonayo ebhodini lakho lokuzivocavoca, njll.
• Izinhlelo zokusebenza: Ingabe isixhumanisi sakho se-treadmill singena kuhlelo lokusebenza ongayisebenzisa ukuze ulondoloze umlando wakho wokuzivocavoca, uthole amabheji, futhi uphakele kwezinye izinhlelo zokusebenza?

9 - Ungahambi Ngokushesha

Hamba kuphela ngokusheshisa okusemandleni akho futhi ungagcina ukuhamba okuhle nokuhamba kahle. Uma uzithola uhamba phambili, uncike phambili, noma uzingela amahlombe akho, bese ubuya isivinini kuze kube sejubane lapho ungahamba khona ngokufanele.

Kungani ungazami ukugijima? Uma ucabanga ukuthi awutholi ukuqeqeshwa okuhle ekuhambeni kokuhamba, kodwa ifomu lakho lokuhamba libi ngokusheshisa okuphezulu, engeza izikhathi ezihambayo emsebenzini wakho. Ukugijima kuzokunika ukuqhuma okwengeziwe kwezinga eliphezulu lenhliziyo nokushintsha kufomu lakho.

Isikhathi sokugijima sokusebenza kokuTreadmill

1. Ukufudumala ngezinga elilula lemaminithi emi-3 kuya kwemihlanu.
2. Ukwandisa isivinini sakho sokuhamba ngesivinini ohamba ngaso ngokushesha kodwa ungakwazi ukugcina ifomu elifanele lokuhamba.
3. Manje qala ukugijima futhi ukwandise ijubane ukufanisa ijubane lakho lokugijima.
4. Jog imizuzu engu-1 kuya kwemi-3.
5. Buyela ekuhambeni kwakho okusheshayo okuhamba ngezinyanga ezintathu kuya ku-5.
6. Jog imizuzu engu-1 kuya kwemi-3.
7. Phinda kuze kube sekupheleni kokuzivocavoca kwakho, bese uqeda ngemaminithi angu-3 kuya kwangu-5 ngendlela elula yokuhamba ukuze uphole phansi.

10 - Inselele wena

Uma uzithola uthola isitifiketi sosuku ngalunye futhi wenza umsebenzi owodwa omdala, kungenzeka ukuthi awuthuthuki ukuqina kwakho ngangokunokwenzeka. Umzimba wakho uhambele ngokugcwele ukuqeqeshwa kwakho futhi ngeke ushintshe ngaphandle kokuthi unikeze isizathu sokushintsha.

Ukuze uzuze ukuqina, ukusebenza kwakho kudinga ukuhluka ngokuqina, ubude, imvamisa kanye / noma imodi yokuzivocavoca.

• Ukuqina : Engeza amandla ngokushintsha ukuhamba noma ijubane.
• Ubude besikhathi : Ukwandisa isikhathi osichitha esitokisini. Uma ngabe uchithe imizuzu engu-30 ku-treadmill amasonto amaningana, bump kuze kube ngu-45 imizuzu okungenani ngeseshini esisodwa ngesonto. Ngemuva kwamasonto ambalwa, thatha imizuzu engama-60.
• Ukuvama : Uma usujwayele ukuhamba ngezinyawo ukuhamba , ungakwenza njalo usuku lwesonto. Ukuhamba ngezinga elilula imizuzu engama-30 kuya kwangu-60 ngosuku imizuzu engu-150 kuya kwangu-300 ngesonto kunconywa ukunciphisa izingozi zempilo. Uma wenza ukuhamba okuhamba phambili ekusebenzeni kokuhamba ngezinyawo futhi ngokuvamile uqaqa usuku, engeza ukuhamba okulula ngezinsuku eziphumayo.
• Uhlobo Lokuzivocavoca : Zama ukugijima ku-treadmill ukuze uyishintshe. Kungcono nakakhulu ukushintsha enye ibhayisikili yokuzivocavoca, umshini wokugwedla noma umkhumbi wezitebhisi. Engeza ukuqeqeshwa kwesisindo, ukuqeqeshwa kwesifunda, noma yini ongayithokozela futhi uzothola umzimba wakho ukuhamba ngezinkomba ezintsha.

Ungasebenzisa uhlelo lokuqeqeshwa ngesisindo samasonto onke olwenziwe isisindo sokulahlekelwa kwesisindo okuhluka kulezi zici.