Kukhona izinzuzo eziningi zokugijima ngezinyawo , futhi kungcono kakhulu kubagijimi lapho izinkinga zesimo sezulu noma zokuphepha zingenakwenzeka ukugijima ngaphandle. Landela lawa amathiphu ukwenza isitatimende sakho se-treadmill sisebenze ngokwengeziwe, sijabulise futhi siphephile.
Uma usulungele ukuqala, nangu ama- workouts angu- 5 okusiza ukuhamba ngezinyawo ukukusiza ukuthi uhambe futhi uphume ama-khalori.
1 - Ukufudumala
Hamba noma uhambe ngezinyathelo ezilula, ezilula zama-5-10 amaminithi. Kuzama ukumane nje ugijime esitokisini bese uqala ukusebenza kwakho, kodwa kufanele uvumele isikhathi sokufudumala .
2 - Sebenzisa i-Slight Incline
Setha ukuthambekela kwe-treadmill ku-1% kuya ku-2%. Njengoba kungekho ukuphikiswa emoyeni endlini, ukuphuza okungcono kunomphumela wokugijima ngaphandle. Yiqiniso, uma usanda kuqalisa ngokusebenza , kuhle ukushiya ukwehla ku-0% uze uqinise ukuqina kwakho futhi ukwandise izinga lakho lokunethezeka ku-treadmill.
3 - Ungenzi Njalo
Ngesikhathi esifanayo, ungabeki ukugxila kakhulu (ngaphezu kuka-7%) - lokhu kungaholela ekwenzeni i-Achilles noma ukulimala kwamathole. Futhi, ungagijimi ekunciphiseni okungaphezu kwezingu-2% ukugijima kwakho konke. Qinisekisa ukuthi uxuba izintambo ezisheshayo ngokusebenza okusebenzayo.
4 - Ungabambeli ku-Handrail noma Console
Abanye abantu bacabanga ukuthi badinga ukubambelela ezandleni lapho behamba noma begijima esitokisini. I-handrails yilapho kuphela ukukusiza ukuthi ungene futhi uphume ngokuphepha ephepheni. Uma ugijima ku-treadmill, sebenzisa ifomu elihle lomzimba eliphezulu ngokugcina izingalo zakho nge-angle engama-90 degree, njengoba nje ungathanda uma ugijima ngaphandle.
5 - Cool Down
Kulula futhi ukuvala i-treadmill uma umsebenzi wakho usuqedile futhi izinga lakho lenhliziyo liphakanyisiwe. Sebenzisa imizuzu engu-5 yenza ijubane elincane noma uhambe ekupheleni kokugijima kwakho futhi uvumele izinga lakho lenhliziyo lihambe ngaphansi kwe-100 bpm ngaphambi kokuthi uhambe. Ukupholisa phansi kuzokusiza ukuvimbela ukuzondeka noma umuzwa wokuthi usashukumisela lapho ususa isiteji sokunyathelisa.
6 - Ungagxili phambili
Qinisekisa ukugcina umzimba wakho uqotho. Akudingekile ukuncika phambili ngoba isisindo sokugubha sithinta izinyawo zakho emuva. Udinga ukudonsa izinyawo zakho ebhonteni ngaphambi kokuba uphonswe yibhande. Uma uncike phambili kakhulu, ungaqeda ubuhlungu bentamo nobuhlungu.
7 - Qaphela ukunqoba kwakho
Gcina isiteleka sakho ngokushesha futhi esifushane ukusiza ukunciphisa umthelela odluliselwe emilenzeni yakho. Zama ukulondoloza isiteleka seminyaka emibili ukuze uqiniseke ukuthi awusithende isithende futhi uyathuthumela emadolweni akho. Kungase kudingeke uphuthukise isithende sokuphakama ngoba ukungabi nesikhathi sokuhamba phambili kusho ukuthi izinyawo zakho ngeke zihambele endleleni eyisiyingi.
8 - Sebenza ekuthuthukiseni ukubala kwakho kwesiteji
Izinyathelo ezithatha ngaphezulu ngomzuzu, uzosebenza ngokuphumelelayo. Abagijimi baka-Elite bahamba ngezinyathelo ezingaba ngu-180 ngomzuzu. Qinisa ukubala kwakho kokubala ngokubala ukuthi unyawo oluningi luthinta kanjani ibhande ngomzuzu bese uphinda kabili lelo nani. Zama ukuthuthukisa ukubala kwakho kokuhamba ngesikhathi ugijimela ngokugxila ekuthatheni okufutshane, ukusheshisa okusheshayo nokugcina izinyawo zakho eduze kwebhande. Lo msebenzi uzokusiza ukubhekana nesithukuthezi ku-treadmill ngisho nokuthuthukisa ukusebenza kwakho ngaphandle.
9 - Lalela umculo
Nakuba ukusebenzisa i-headphones ngenkathi ugijima ngaphandle akuphephile, ukulalela umculo ku-rollreader kungaba indlela enhle yokulwa nokukhwabanisa nokusebenza isikhathi eside. Khetha izingoma ezishukumisayo futhi udale uhlu lwadlalwayo lokuzivocavoca kwakho-luzokusiza ukuvimbela njalo ukuhlola iwashi ukubona ukuthi kufanele uhambe kangakanani.
S kuze kube yisithukuthezi? Zama lo msebenzi wokuvala isikhashana wamaminithi angu- 30.
10 - Hlela
Ungakwazi ukulahlekelwa ngamanzi amaningi asebenzayo esitokisini bese uthanda uma ugijima ngaphandle ngoba ukuphikiswa okuncane ukusiza ukugcina upholile. Gcina ibhodlela lamanzi elitholakala kalula.
11 - Buka ngeso lengqondo umzila
Enye iqhinga lokudlula isikhathi esitokisini ukubuka ngeso lengqondo umzila ongaphandle owuqhuba njalo noma owenzayo. Zibone wena ugijima futhi ucabange izakhiwo kanye nezinye izimpawu ozodlulisa endleleni. Shintsha ukuhlelwa kwe-incline ngesikhathi uzobe uhamba uphahla.
12 - Ungabheke phansi
Kunzima ukungaboni ngaso sonke isikhathi ukubona ukuthi uhambe isikhathi esingaki noma ibanga elingakanani, kodwa uma ubheka phansi, ifomu lakho lokusebenza lizohlupheka. Ungaqapheli ngezinyawo zakho noma. Kungenzeka ukuthi ugijima ugijime, okungaholela ekubuyeni emuva nangentamo. Ukubuka phambili phambili indlela ephephile kakhulu yokugijima, kungakhathaliseki ukuthi uhamba ngesiteji noma usebenza ngaphandle.