Ungaqeqesha kanjani ukuhamba ngezinyawo usebenzisa isitifiketi? Uma une-hike enkulu ekhuphukayo uzofuna ukuqeqesha ukubhekana namagquma nokuhamba. Lokhu kungaba nzima ukukwenza uma uhlala endaweni efana neFlorida lapho intaba ephakeme kakhulu engekho ngaphezu kolwandle. Futhi kuyinkinga uma udinga ukwenza ukuqeqeshwa kwakho ngenkathi isimo sezulu singenabuhlungu.
Ukusebenzisa i-treadmill yimpendulo yakho elula yale nkinga.
Kulo msebenzi wokuqeqesha, uzokwakha ukukhuthazela kokuhamba ngezinyawo. Ukuze uthole isimo esimisiwe, uthwala isikhwama se-10-lb (noma ngaphezulu) futhi ugqoke amabhuzu akho okuhamba ngezinyawo. Kungumqondo omuhle ukuzama amabhulukwe akho okuhamba ngezinyawo, ihembe, amasokisi, izingubo zangaphansi, njll. Ngaleyo ndlela uzobe unikezela wonke umshini wakho shakedown esitokisini. Uzofunda ngaphambi kokuba uphume emgodini ukuthi amabhuzu akho agubhe ithoyizi lakho elincane elincane, ngakho-ke ungawalungiselela futhi uwagcobe ngaphambi kokuhamba kwakho.
Ukusheshisa nokufakwa ohlwini okubalwe ngamasampuli kuphela futhi kungenxa yokuzivocavoca okuphakathi (labo abaye basebenzisa izinyanga ezintathu noma ngaphezulu).
Ukwandisa noma ukunciphisa ijubane ngokwezinga lakho lokuzivocavoca. Sebenzisa Isilinganiso Esenzelwe Ukuhlola ukuthola ukuthi usebenza kanzima kangakanani.
I-30-Minute I-Treadmill Hiking Workout
| ISIKHATHI | Imiyalo | Ukuqeda Isivinini / Ukunyuka |
|---|---|---|
5 iminithi efudumele | I-3.0 mph / 1% ihambe | I-3.0 mph / 1% ihambe |
Imizuzu emihlanu | Khulisa ukulinganisela okungu-1 njalo ngomzuzu | I-3.0 mph / 5% ihambe |
1 iminithi | Ukwandisa ukwehla ku-10% | I-3.0 mph / 10% ihambe |
Imizuzu emihlanu | Kusukela ngo-10%, nciphisa ukulinganisela okungu-1 njalo ngeminithi | I-3.0 mph / 5% ihambe |
1.5 imizuzu | Ukwandisa ukwehlisa zonke imizuzwana engu-15 | I-3.0 mph / 12% ihambe |
| Imizuzwana engu-30 | Hlala ngesivinini esingenhla / ukwehla | I-3.0 mph / 12% ihambe |
1.5 imizuzu | Nciphisa ukwehlisa zonke imizuzwana engu-15 | 3.5 mph / 1% ihambe |
Imizuzu emihlanu | Ukusheshisa ngo-4.0 mph, Hlanganisa ku-1% | 4 mph / 1% ihambe |
| Amaminithi angu-5 apholile phansi | Ukusheshisa ku-2.5, kufaka u-0% |
Isilinganiso Isikhathi sokusebenza: imizuzu engu-30
Ukuze uqede ukuqeqeshwa kwakho, thatha amaminithi ambalwa ukwelula!
Ukuqeqeshwa kwe-Downhill ku-Treadmill
Lo msebenzi uqala isisindo sakho sokuhamba ngezinyawo kuphela esinesici sokungena futhi asinalo ukuhlehlisa / ukwehla kwesimo. Uma kunokwenzeka, thola isitifiketi sokubhala esisebenzisekayo esinciphile futhi wengeze lokho emsebenzini.
Uzothola ukuthi usebenza imisipha yakho ngokuhlukile ehla phansi. Kuyinto imfundo ekhethekile ukuthola ukuthi izinyawo zakho ziyashintsha kanjani ezinqabeni zakho zehla emanzini amaminithi amaningana. Uzofuna ukufunda ukugqoka amabhuzu akho ngokuqondile ukuvimbela izinyawo zakho ukuhamba phambili, futhi kungenzeka ukuthi usebenzise amasokisi ahlukene ukuze uthole ukulungele kangcono amabhuzu akho.
Uma ungeke ukwazi ukuthola i-treadmill enesici sokunciphisa, kufanele ubuke irempu noma intaba ongahamba ngayo ukuze uthole ukuqeqeshwa kwe-downhill futhi ubone ukuthi i-gear yakho isebenza kanjani ehla.
Ingabe Kufanele Ugqoke Izintaba Zakho Zokuhamba?
Ungase uzizwe uhamba ngokugqoke izikhumba ezihamba ngezinyawo kanye nepakethe esitokisini sokuvivinya umzimba. Lokhu kungase kungabonakali ukulungele ukuzamazama, futhi kungase kube nemithetho ngokumelene nokugqoka izicathulo zomgwaqo endaweni yokuzivocavoca yakho. Uzothola inzuzo yomsebenzi wezintaba uma ugqoka izicathulo zezemidlalo esikhundleni sakho, kodwa ngeke kube ukuqeqeshwa okuqondile futhi ngeke ube lukhuni izinyawo nezinhlanzi zakho ezicathulweni zakho noma amabhuzu akho. Kodwa uma kungeke nje kusebenze ukwenza lokho ku-treadmill, clela ukuhamba ngaphandle njengengxenye yokuqeqeshwa kwakho kanye.