Masithembeke. Ukusebenza kwe-Treadmill kuthola ukudubula kahle ngokuthoma ngokushesha, yingakho kufanele sisebenze kanzima ukuze sihlale sishukumisekile. Enye indlela yokwenza lokho ngokushintsha izilungiselelo zakho kumaphuzu ahlukene kuwo wonke umsebenzi. Ngokwenza lokhu, awugcini nje ngokuthola umsebenzi osebenzayo ngokwengeziwe - Njengoba awukho ukuhamba ngesivinini esifanayo sonke isikhathi - Kodwa ukuzivocavoca uzizwa kufushane.
Kungani? Ngenxa yokuthi ugxile ezintweni ezincane kakhulu zokuzivocavoca kunokucabanga - Wow, kufanele ngiqhubeke ngenza lokhu imizuzu engu-45 ?
Lo msebenzi uhilela ukwandisa isivinini sakho kanye / noma uhambe ngezikhathi ezincane ngaphambi kokubabuyisa phansi ngamandla. Khulisa noma wehla ijubane ngokwezinga lakho lokuzivocavoca futhi usebenzise Isilinganiso Esenzelwe Ukusebenza ukuze usebenze emazingeni aphakanyisiwe asebenzayo. Shintsha umshini wokuzivocavoca ukuze uvumelane nezinga lakho lokuzivocavoca, izintandokazi kanye nemigomo. Gcina engqondweni, ungenza lokhu kunoma yisiphi isici semishini yokufaneleka noma ngesikhathi sokusebenza kwakho ngaphandle.
| Isikhathi | Intensity / Speed | Ukusebenza okuveziwe |
|---|---|---|
| Imizuzu emihlanu | Ukufudumala ngendlela elula, kancane kancane ukwandisa amandla akho | 4-5 |
| 1 iminithi. | Khulisa ijubane futhi uhambise ukunyuka okungu-2 njalo ngemva kwemizuzwana engu-15 | 6-7 |
| 1 iminithi. | Hlala kulezinga leminithi elingu-1 | 7-8 |
| 1 iminithi. | Nciphisa ijubane futhi uhambise ukunyuka okungu-2 njalo ngemva kwemizuzwana engu-15 | 5-6 |
| 5 iminithi. | Hamba noma ugijime ngesivinini esilinganiselwe | 5 |
| 1 iminithi. | Khulisa ijubane futhi ubeke incwajana engu-3 njalo ngemizuzwana engu-20 | 6-7 |
| 1 iminithi. | Hlala kulezinga leminithi elingu-1 | 7-8 |
| 1 iminithi. | Nciphisa ijubane futhi ulinganisele ukunyuka okungu-3 njalo ngemva kwemizuzwana engu-20 | 5-6 |
| 5 iminithi. | Hamba noma ugijime ngesivinini esilinganiselwe | 5 |
| 3 iminithi. | Khulisa ngesivinini noma uhambe (noma kokubili) kuze kube | 7 |
| 5 iminithi. | Hamba noma ugijime ngesivinini esilinganiselwe | 5 |
| 1 iminithi. | Khulisa ijubane futhi uhambise ukunyuka okungu-2 njalo ngemva kwemizuzwana engu-15 | 6-7 |
| 1 iminithi. | Hlala kulezinga leminithi elingu-1 | 7-8 |
| 1 iminithi. | Nciphisa ijubane futhi uhambise ukunyuka okungu-2 njalo ngemva kwemizuzwana engu-15 | 5-6 |
| 5 iminithi. | Hamba noma ugijime ngesivinini esilinganiselwe | 5 |
| 3 iminithi. | Khulisa ukwehlisa ukuze usebenze ngaphandle kwendawo yakho yokududuza | 6 |
| 5 iminithi. | Yehlisa phansi ngezinga elilula | 4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-45 |
Ukuqeqeshwa Okungaphezulu Kwengaphakathi
Ukuqeqeshwa kwesikhashana kuyindlela enhle yokupaka noma yimuphi umshini wokusebenza komshini we-cardio, hhayi nje umshini wokunyathelisa. Eqinisweni, uzothola ukuqeqeshwa kangcono uma uhlanganisa ijubane lakho, ukugxila nokumelana nayo yonke indawo yokuzivocavoca, ukuthola umzimba wakho ngaphandle kwendawo yakho yokududuza isikhathi esincane bese uvumela umzimba wakho ukuba ululame.
Ngakho-ke, esikhundleni sokuhlala ngesisindo esifanayo kuwo wonke umsebenzi, ungawaphula njengemisebenzi engaphezulu.
- Khetha isikhathi sokuvala isikhathi sakho somsebenzi - Uma ungumqali, ungase uqale nge-interval yomzuzu o-1. Izindlela zokuzivocavoca ezithuthukisiwe ezingaphezulu zingazama ubude obuhlukene nobukhulu obuhlukahlukene.
- Khetha izikhathi zokuphumula zakho - Uma uqala, ungase ufune ukuba nesilinganiso esithile esifanayo ukuze ululame uma kungenjalo. Ngakho-ke, uma usebenza kanzima iminithi elingu-1, uzophumula futhi ululame imizuzu engu-1-2. Noma uze uzizwe sengathi ungasebenza futhi kanzima.
- Khetha ukuqina kwakho - Uma usesikhathini sakho sokusebenza, bona ukuthi uzokwandisa kangakanani. Uma usendaweni yokunyathelisa , ungasebenzisa ukulinganisa nokusheshisa. Uma use- elliptical , ungasebenzisa isivinini nokuphikisa. Khetha ukuqina okuzizwa kanzima futhi uthanda into ongayenza ukuze ubude isikhathi osikhethile.
- Phinda - Phinda lezo zithuba zomsebenzi / zokuphumula noma kuphi kusuka kumaminithi angu-10-45. Njengoba usebenza kanzima, okufutshane kufanele ukuqeqeshwa kwakho. Ngakho-ke, uma usebenza, tshela, iNqanaba 5-6 kulokhu okulinganiselwe ukulinganisa ngesikhathi sokusebenza kwakho, uhlala ngaphezulu kwe-aerobic. Uma usebenza ku-Level 8-9, unama-anaerobic amaningi futhi ngeke ukwazi ukubamba lokho kuqina isikhathi eside.
Ukusebenza Okungaphezulu Kwamashini we-Cardio
- Umsebenzi we-Interval Elliptical
- Ukuqeqeshwa kwe-30-Minute Interval
- 30-60-90 Ukuqeqeshwa Kwesikhashana Okuxubile
- Ukuqeqeshwa Kwesikhashana Kwabaqalayo - Izinga 3
Zama ukuqeqeshwa kwesikhashana kanye noma kabili ngeliviki ukuqhuma ama-khalori amaningi futhi ukhuthazele.