Engeza izisindo ku-Workout yakho yokuTreadmill
I-treadmill inhle kakhulu ekusebenzeni kwe-cardio, kodwa ayikho into noma umzimba wakho ophezulu. Ama-dumbbells ayinhlangano enhle yokuzivocavoca umzimba. Ungazifaka kanjani ndawonye ukuze ufunde umsebenzi onzima? Enye indlela ukuguqula isikhathi sakho sokuhamba ngezinyawo sibe ngumsebenzi wokujikeleza usebenzisa ama-dumbbell for umzimba ophezulu. Ukuze ulungiselele, setha izindiza zamadayimitha angu-5 kuya kwezingu-12 (kuye ngokuthi amandla akho nesipiliyoni) eduze kwe-treadmill yakho.
Umsebenzi wokujikeleza we-Treadmill-Dumbbell
Umsebenzi ophefumulelwe nguLorra Garrick, CPT
- Izinsiza : Khetha i-pair of dumbbells kuye ngamandla akho, kusuka ku-5-pounds kuya ku-12-pound usayizi. Beka phansi phansi eduze kwesitatimende esendaweni lapho uzokwazi ukwenza umzimba ongaphezulu. Ungase ufune ukuma phambi kwesibuko ukuze uhlole ifomu lakho.
- I-Treadmill Ukufudumala : Ukufudumala kumshini onokuhamba okumamitha amaminithi amahlanu. Sebenzisa ukuhamba okuhle nokuhamba kahle, futhi ungabambeli kuma-handrails . Bendza izingalo zakho ezingama-degree angu-90 futhi ugijimise ngokuphindaphindiwe ngokumelene nesiteleka sakho njengoba kufanele uyenze ukuhamba okusheshayo. Lokhu kuzofudumala imisipha yakho yezingalo kanye namahlombe ukuze uthole umzimba ophezulu.
- Jog noma Hamba Ngokushesha Ngomunye Omunye: Kumaki omzuzu emihlanu, setha ijubane eliphakeme phezulu lapho ungagijima noma uhambe ngokusheshisa ngomzuzu owodwa, njengo-6 mph.
- Misa okwesikhashana i-Treadmill bese u-Off: Ngemuva kokugijima kweminithi eyodwa, wehlisa isitatimende bese uyima isikhashana uma kunomsebenzi wokuphepha ngokuphepha.
- Ukuzivocavoca kwe-Dumbbell : Zibeke esimweni esihle sokwenza umzimba ophezulu wezitho zangasese nama-dumbbells. Uma unomzimba ophezulu ongakuthandayo, yenza isethi esisodwa, uthathe cishe imizuzu eyodwa kuya kwemibili. Nakhu okunye okuhambayo: i- dumbbell bicep arm curl , i- dumbbell overhead press (amahlombe kanye ne-triceps), isandiso se-dumbbell triceps , i- dumbbell front iphakamisa (amahlombe nesifuba), futhi ukukhishwa kwesidumbu kuphakamisa .
- Thola emuva ku-Treadmill: Buyela emuva ku-treadmill ngomzuzu owodwa noma ngaphezulu. Ukuze uthole inselelo eyengeziwe, ungathuthukisa ijubane. Kodwa-ke, awufuni ukudlula izinga lokuzikhandla lapho ungeke ukwazi ukwenza imisebenzi ye-dumbbell ngefomu elihle. Izinga lakho lenhliziyo kufanele liphakanyiswe, kodwa ifomu elibalulekile libalulekile kokubili ku-rollout kanye ne-dumbbells.
- Ngemuva kwemininingwane: Manje sebenzisa ukuzivocavoca okulandelayo oyikhethile, ngaphandle kokuphumula. Qaphela ukusebenzisa ifomu elihle. Uma ungaphelelwa umoya uphefumule kahle, buyela emuva ngesivinini sokuhamba ngezinyawo.
- Emuva ku-Treadmill: Phinda lokhu kulandelana uze wenze zonke izivivinyo. Uma unesikhathi esanele, ungakwazi ukuphinda umzimba womzimba ophezulu wezinethi eziningana.
- Sebenzisa Amaminithi angu-20 Okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okunye okumele kube khona.
- Ipholile phansi: Esikhathini sakho sokugcina sokuhamba ngezinyawo, ukwehla okuphansi kuya e-zero, bese upholisa ngokuhamba okulinganisela imizuzu emihlanu.
Ngokwehlukahluka, izikhathi zakho ku-treadmill zingaba isikhathi eside kunomzuzu. Ungenza futhi izinhlobo ezingaphezu kweyodwa zokuzivocavoca umzimba komzimba ngesikhathi ngasinye kodwa uma kunjalo, izinga lakho lenhliziyo alingeke lihlale liphakeme.
Kungcono ukwenza uhlobo olulodwa nje lwe-dumbbell ukuvivinya umzimba ngalunye.
I-Treadmill Ukuhamba Nge-Dumbbells
Njengomthetho jikelele, kungcono ukuthi ungathwali izisindo ezandleni zakho uma uhamba noma ugijima. Izandla yindawo engeyona engokwemvelo yokuba nesisindo esingeziwe futhi ingandisa ukwanda entanyeni, ehlombe, emgqeni nasesandleni sakho. Kungcono ukusebenzisa ama-dumbbell uma usuqalile umsebenzi womzimba ophezulu. Uma ufuna ukwengeza isisindo emzimbeni wakho ngokuzivocavoca kwe-cardio, lokho kungcono kakhulu okwenziwa nge-vesti yesisindo. Lokhu kuzokuvumela ukuba usebenzise ukuhamba kahle nokuhamba ngendlela efanele, okuyinto enzima kakhulu uma uthwala izinsimbi ezandleni zakho.