Ubhekene nokusebenza okujwayelekile kokusebenza kwe-treadmill? Indlela engcono kakhulu yokubhekana ne-'Dreadmill 'ukuguqula okwenzayo futhi indlela enhle yokwenza lokho ukuqeqeshwa kwesikhashana.
Ngalolu hlobo lokuqeqesha, uhamba kusuka kwelinye izinga lokuqina kuya kwelinye futhi isikhathi ngasinye sincane, ngakho-ke esikhundleni sokwesaba ukuthi ukuqeqeshwa kwamaminithi angu-30, manje usugxile emathinini amancane kakhulu.
Awudingi ukwenza amaminithi angu-30 - kufanele uyenze kuphela isikhathi esincane soku-1 noma se-2.
Uzomangaza ukuthi ukuqeqeshwa kwakho kuzokushayela kanjani ngokushesha uma uzama ngezikhathi ezithile. Ngaphezu kwalokho, uzoshisa ama-khalori amaningi futhi ufundise umzimba wakho ukuthi ungasebenza kanjani kakhudlwana ngaphandle kokudabuka kuwo wonke umsebenzi.
Ukuqeqeshwa Kwesikhashana Ukuze Kukhishwe Ukhalisa Khalori
Lokhu kuvivinya okuphumula kuzokusiza ukuthi uthuthuke ukukhathala futhi ushise amakholori amaningi ngokushintsha ijubane lakho kulo lonke ukuqeqeshwa. Lokhu kusebenza kangcono kunokuqeqeshwa kombuso okuqhubekayo ngoba uqondisa zonke izinhlelo zakho zamandla, hhayi nje okuthiwa ' indawo yokushisa fat .'
Uzohamba ngezikhathi eziphakeme kakhulu nezikhathi zokutakula, indlela eqinisekisiwe yokuthuthukisa ukukhuthazela futhi ushise amakholori amaningi ngesikhathi esifushane. Ukuguquka kushintshana kulo lonke ukuqeqeshwa, ngakho ukwandisa noma wehla ijubane lakho ukufanisa ukuhlolwa okuphakanyisiwe okubonisiwe .
Izinkomba ezibalwe ziyiziphakamiso kuphela, ngakho ziguqule ukuba zivumelane nokuzikhandla okubonakalayo futhi ubone udokotela wakho uma unemibandela yezokwelapha, izifo noma ukulimala.
Isikhathi | Intensity / Speed | Inc | I-PE |
|---|---|---|---|
| 8 iminithi. | Ukufudumala ngezinga elilula | 1% | Izinga 3-4 |
| 5 iminithi. | Ukwandisa ijubane ngamandla okulinganisela - Lona isisekelo sakho sokuqala | 1% | Izinga 5 |
| 1 iminithi | Khulisa ijubane ngamandla okulinganisela phezulu | 2% | Izinga 7 |
| 2 iminithi | Buyela emuva kwesisekelo | 0% | Izinga 5 |
| 1 iminithi | Ukwandisa ijubane ukuya phezulu | 3% | Izinga 8 |
| 2 iminithi | Buyela emuva kwesisekelo | 0% | Izinga 5 |
| 1 iminithi | Ukwandisa ijubane ngamandla kakhulu | 3% | Izinga 9 |
| 2 iminithi | Buyela emuva kwesisekelo | 0% | Izinga 5 |
| 1 iminithi | Hamba konke, ngokushesha ngangokunokwenzeka | 4% | Izinga 9 |
| 2 iminithi | Buyela emuva kwesisekelo | 0% | Izinga 5 |
| 5 iminithi | Yehlisa phansi ngezinga elilula | 0% | Izinga 3-4 |
Ingqikithi yesikhathi sokusebenza: Amaminithi angu-30 | |||
Amathiphu Okusebenza Okungcono
Ngento ebalulekile mayelana nokusebenza kwesikhathi esinqunyiwe yilokhu: Izilungiselelo zakho ngeke zihlale zifanayo kulo lonke ukuqeqeshwa. Awulingi ukuzama ukuhamba ngesivinini esithile, kodwa uzama ukusebenza ezingeni elithile lokuqina.
Uma uqala ukusebenza, ungase ukwazi ukuhamba ngokushesha. Njengoba uzicindezela kulo lonke ukuqeqeshwa, ungathola ukuthi kufanele unciphise noma ngisho unciphise ukuthambekela kwakho ukuhlala ekusebenzeni okuphakanyisiwe okubonwe. Lokhu kuvamile futhi kulungile.
Ungabi yisigqila sezilungiselelo zakho. Yishintshe njengoba kudingeka ukuze uhlale uphephile futhi usebenze kanzima. Ngokuhamba kwesikhathi, uzoba nomuzwa omuhle womzimba wakho nokuthi uzizwa kanjani ngesivinini esihlukene nangokwenyuka, ngakho-ke ungakwazi ukuqagela izilungiselelo zakho ngokunemba okuthe xaxa.
Ungesabi ukusunduza okuncane futhi uhambe phezulu kunalokho ucabanga ukuthi ungakwazi ... unganciphisa ukwehlisa noma kunini uma uzizwa usebenza kanzima kakhulu.