I-treadmill ingenye yezicucu ezithandwa kakhulu zokuzivivinya umzimba. Akuyona inkimbinkimbi enzima yokusebenzisa, kodwa-ke, abasebenzisi abaningi basebenzise ngokungalungile. Ukufunda ukusebenzisa kahle i-treadmill kungakusiza uthole ukuqeqeshwa okuphephile nokuphumelelayo .
Thola okujwayelekile ngePhaneli yokuLawula iTreadmill
Cela imfundo ethile eyisisekelo evela kumqeqeshi e-gym yakho, noma ufunde imiyalo kumshini womshini ngaphambi kokuthi uyivule.
Abaningi bokubhala ngezinkinobho banezici ezifanayo, kufaka phakathi ukukhethwa kokusetha ngaphambilini noma kokusebenza komsebenzi, qalisa futhi uyeke izinkinobho, isivinini futhi uhambise izinguquko nokufaka isisindo somzimba.
Yazi Izici Zokuphepha
Funda ukuthi ukushintshwa okuphuthumayo kuyiphi futhi ukuyihlola. Ngokujwayelekile, inkinobho enkulu ebomvu phakathi komshini womshini.
Thola Isandla Ngendlela Okusheshayo Ngayo
Ngaphambi kokuba ugijime esitokisini okokuqala, ume emathini wokuhamba ngezinyawo ngezinyawo zakho emigwaqeni engxenyeni (hhayi ibhande) ngaphambi kokuba uqale umshini. Khetha uhlelo lwezinyathelo bese ukwandisa ijubane lebhande ku-2 kuya ku-3 MPH ukuqala.
Qala kancane
Ukuze uqale ukuhamba ngesitatimende, ngokuvamile kuvame ukuba umqaphi ukuthi abambelele ezandleni zokubeka izandla bese ubeka unyawo olulodwa ebhande futhi "ulandele" ngokuhamba komshini. Uma ukhululekile ngejubane, hamba ku-belt, vumela ukuhamba ngezandla, futhi uhambe ngokujwayelekile.
Hamba Ukuhamba
Qala ngokuhamba ngesivinini esisheshayo, njengesi-2 MPH.
Gcina ikhanda lakho phezulu, futhi uhlale phakathi kwebhande (hhayi phambili kakhulu noma emuva).
Thola i-Pace e-Comfortable
Thola isivinini sokuhamba ngokukhululekile kuwe. Ukufudumala ngokuhamba imizuzu embalwa ngaphambi kokwandisa ijubane.
Khetha Uhlelo
Uma ukhetha uhlelo oluhleliwe, umshini uzokuthatha kuzo zonke izigaba zokufudumala, ukuzivocavoca nokupholisa phansi.
Lena yindlela enhle yokuqala ukuba ukhululeke emshinini.
Zama ukugijima nokugijima
Uma uhamba ngokukhululekile, ungaqala ukugijima bese ugijima ku-treadmill . Lokhu kuthatha ukwenza okuthile. Ukuvula nokuvala isitatimende sokuhamba ngezinyawo kungenza uzizwe unesizungu izikhathi ezimbalwa zokuqala, ngakho-ke qaphela lesi senzo esingalindelekile.
Uma usududuza, Ungabambeli
Abasebenzisi abenza iphutha elikhulu abenzi bezintambo babambelela ekubambeni ngenkathi behamba noma begijima. Ukubamba ku-treadmill kudala uhlu olude lwezinkinga ze-exercise, okufaka:
- Ukunciphisa ukuvivinya umzimba (ukuvutha amakholori amancane nokunciphisa izinzuzo zokubeka isimo se-aerobic)
- Ukuhleleka kokuncintisana nemishini yomzimba
- Ingozi eyengeziwe yokuhlukunyezwa kwemisipha
- Ukuxhumana okunciphise nokulinganisela
- Ukwehliswa kwemvelo (ikhono lokuzizwa ngokwemvelo futhi ulungise isimo sakho esikhala)
Sebenzisa i-Incline
Ungakwazi ukwandisa ukuthambekela ukwandisa umzamo wakho wokuzivocavoca ngaphandle kokukhulisa ijubane lakho. Kodwa, futhi, ungabambeli kuma-handrails. Ukubambelela ngenkathi isitatimende sinyathelisi sithatha isikhundla senyama esonakele nakakhulu. Uma sikhuphuka, sivame ukugoba emaceleni nasemadolweni njengoba umzimba wakho uhamba kancane kancane; Ukubambelela ezandleni ze- treadmill ezithintekayo empeleni kukuphoqa umzimba wakho ukuba uncike emuva.
Misa iTreadmill
Kunezindlela ezimbalwa zokumisa isitatimende sokuhamba ngezinyawo:
Izindlela ezimbili zokuqala zinconywa kubasebenzisi be-novice abathintekayo; indlela yokugcina ithatha ukuxhumana nokusebenza.
- Nciphisa ijubane (usebenzisa iphaneli yokulawula) kuze kube yilapho ibhande liyeka.
- Faka inkinobho enkulu ebomvu, okunciphisa isivinini ngokushesha.
- Bamba, hamba ezinhlangothini, bese uvala umshini.
Umthombo:
UBerling J, Foster C, Gibson M, Doberstein S, J. J. Porcari "Umphumela wokusekelwa kwesandla ekuqhutsheni kwe-oksijeni ngesikhathi sokuzivocavoca okuqhubekayo." J Cardiopulm Rehabil. 2006-Nov-Dec; 26 (6): 391-4.