Abagijimi abaningi ezindaweni zezulu ezibandayo bangena amanamba amamayela esitokisini ngesikhathi sebusika, futhi isikhalazo sabo esikhulu kakhulu sivame ukuthi, "Ukusebenza kwe-Treadmill kuvusa." Ukuze ugcine ukusebenza kwakho kwe-treadmill ekutholeni isitembu, zama amanye alawa mathiphu ngokushaya isithukuthezi ku-rollreader.
1 - Zama ukuqeqeshwa kwesikhashana.
Isikhathi sokusebenza: Kunokuba ugijimise ijubane elivamile, hlanganisa ukugijima kwakho ngezinkinobho ezinzima nezilula. Kungaba okulula njengokuthi: Iminitha emihlanu efudumele elandelwa yizintathu ezintathu zeminithi emine (imizuzu emibili yokusebenza kanzima nemizuzu emibili yokusebenza kalula), ilandelwa ukuphola phansi kweminithi emihlanu.
2 - Run nomngani.
Uma wena nomngane uyingxenye yokuzivocavoca okufanayo, menze agijime esiteji esiphezulu esiseduze nawe. Ungakwazi ukugqugquzela futhi unikeze ukuphazamiseka ukwenza isikhathi sakho sokuzivocavoca sihambe ngokushesha. Futhi into eyodwa enkulu mayelana nokunyathelisa okugijima nabangani ukuthi akudingeki ukuba uhambe ngendlela efanayo, ngakho ungagijima nabangani ongeke ugijime ngaphandle.
3 - Lalela umculo.
Nakuba ukusebenzisa i-headphones ngenkathi ugijima ngaphandle akuphephile, ukulalela umculo ku-rollreader kungaba indlela enhle yokulwa nokukhwabanisa nokusebenza isikhathi eside. Khetha izingoma ezishukumisayo bese udala uhlu lwadlalwayo lwezingoma zokusebenza kwakho - luzosiza ukuvimbela ukuba uhlale uhlola iwashi ukuze ubone ukuthi kufanele uhambe kangakanani.
4 - Hlanganisa ngokuzivocavoca ngamandla.
Ngemuva kwemizuzu emi-5 efudumele, ugijimise ngesiteji esivumelanako imizuzu emihlanu, bese ususa isitifiketi sokubhala futhi wenze imizuzu emibili yokuqeqeshwa kwamandla, njengama-crunches, ama-push-ups, ama-side-crunches, amaphaphu nama-dips. Zama ukwenza amaqoqo amane wokuqeqeshwa okusebenzayo / amandla.
Futhi ubone: Ukuqinisa ukusebenza kogijima
5 - Lalela ama-audiobooks.
Ngesikhathi ngiqala ukulalela amabhuku alalelwayo ngesikhathi sokugijimela, ngangikujabulela kakhulu kangangokuthi ngangizikhahlela ngokungazami ngokushesha. Kungakhathaliseki ukuthi ibhuku elikhanyisayo elingenasiqanjiwe noma inkaba yamanzi, ukulilalela kungisiza ngihlale ngiphazamisekile futhi ngishukumisele ukuqhubeka ngihamba. Futhi uma ngisemkhatsini we-audiobook enhle, ngizithola ngibheke phambili ekugijimeni kwami okulandelayo. I-Audible.com iyisisetshenziswa esihle kakhulu sokuthola ama-audiobooks. Ilabhulali yami inekhethelo elikhulu lama-audiobook amahhala okuboleka, ngakho-ke qiniseka ukuthi uhlole owakho ngaphambi kokuthenga eyodwa.
6 - Sebenza ekuthuthukiseni inzuzo yakho.
Ukugijima kwe-Treadmill kuyithuba elihle lokusebenza ekuthuthukiseni inzuzo yakho yokuhamba ngoba uthola isikhathi sakho sokusebenza kahle phambi kwakho. Konke okumele ukwenze kubalwa izikhathi eziningana unyawo oluthinta ibhande ngomzuzu, bese uphinda kabili leyo nombolo ukuze uthole isibalo sakho sokubala. Abagijimi be-Elite bagijima ngezinyathelo ezingaba ngu-180 ngomzuzu - bona ukuthi ungasondelana kangakanani naleyo. Ukusebenza ngokubala kwakho kungathuthukisa ukusebenza kwakho kahle, ngisho nokugijima ngaphandle.
7 - Ukuphuma ngaphandle.
Ngokungafani nokugijima ngaphandle, ukugijima kokuhamba ngezinyawo akudingi ukuthi ulalelisise okuzungezile futhi uqaphele izimoto, abagibeli, izinja, nezinye izingozi. Awudingi ngisho nokucabanga ngomzila wakho. Ngakho ukugijima ku-treadmill kukunika ithuba lokuzilahleka ngokwakho ngesigqi samaphiko akho okuphefumula noma izinyawo zakho eziphazamisayo. Zama ukuvimbela konke okukuzungezile bese ufaka isimo sokuthula, sokuphumula.
8 - Yenza ukuqeqeshwa kwepiramidi.
Isikhathi siphenduka ngesikhatsi lokhu kusetshenziselwa ukuhamba ngezinyawo ngoba ukhokha kakhulu isikhathi sakho sokuphumula. Ngemuva kwemizuzu engu-5 efudumele, hamba kanzima (ijubane le-5K) ngomzuzu owodwa, buyisela iminithi eyodwa; sebenzisa imizuzu emibili kanzima, ululame imizuzu emibili; sebenzisa kanzima imizuzu emithathu, ululame imizuzu emibili; sebenzisa imizuzu emine emibi, ululame imizuzu emibili; sebenzisa imizuzu emihlanu kanzima, ululame imizuzu emibili.
Bese usebenza ngendlela yakho emuva "phiramidi" futhi ugijime imizuzu emine emibi, ululame imizuzu emibili; sebenzisa kanzima imizuzu emithathu, ululame imizuzu emibili; sebenzisa imizuzu emibili kanzima, ululame imizuzu emibili; sebenzisa umzuzu owodwa kanzima, uphinde ubuye umzuzu owodwa. Qedela ukuqeqeshwa nge-cooldown emizuzu emi-5.
Okuningi: Ukusebenza okusheshayo kwePiramidi
9 - Buka ithelevishini.
Uma ungumuntu wokuzivocavoca, ungase ukwazi ukugijima ku-treadmill nge-tv noma ubukele ithelevishini evuliwe odongeni. Ngisho noma lokho akuyona inketho, ungakwazi ukubuka kalula kwi-iPad noma ikhompuyutha yekhompuyutha, usebenzisa amasevisi okusakaza ku-inthanethi njenge-Netflix noma i-Amazon Prime. Hlola lezi zindlela ze- headphones eziphezulu zabagijimi .
10 - Okunye nomunye umshini we-cardio.
Zama ukuqeda ukugijima kwakho ngokuhamba ngebhayisikili noma umqeqeshi we-elliptical. Uma ufuna ukwenza umjikelezo we-cardio emaminithi angu-40, ugijimela esitokisini sokuhamba ngezinyawo imizuzu engu-10 bese ugoqa komunye umshini imizuzu engu-10, futhi uqhubeke ushintshana kuze kube yilapho ufinyelele isikhathi sakho somgomo.
Uma ugijima esitokisini ekhaya bese kungumshini wakho we-cardio kuphela, zama ukugijima uphinde uhlele izitebhisi imizuzu emihlanu, phakathi kwezingxenye zokusebenza.
Futhi ubone: