Ingabe Kufanele Ushaye I-Gym noma Inhloko Ngaphandle?
Kungcono ukuhamba endlini endlini yokuhamba ngezinyawo noma ngaphandle kwendlela, indlela yokuhamba, noma ithrekhi? Ukusebenza kuyafana kodwa kunezinto ezihlukile eziyisisekelo. Bona izinzuzo nezinkinga zombili izinhlobo zokuhamba.
Ama-calories aseTreadmill vs. Ukuhamba
Ukusebenzisa isitatimende sokuhamba ngezinyawo esingenayo, ungashisa amakholori ambalwa ngehora elilodwa kunalokhu wenza ngaphandle. Ukunyathela okuhambayo kwe-treadmill kunomsebenzi othile kuwe, futhi awunawo ukumelana nomoya.
Ngokusho kocwaningo, ungakwazi ukunqoba lokhu ngokungeza kancane kancane, okungenani amaphesenti angu-1.
Ngisho uma kuqhathaniswa nokuhamba ezindlini, umkhuba wokubamba izikhwama kwi-treadmill kuzophinde unciphise amakholori owashisayo. Ngaphezu kwalokho, kuzophazamisa ukuhamba kwakho kokuhamba . Kungcono ukuziqeqesha ukuba uhambe ngesivinini ongasigcina ngaphandle kokubamba ezandleni. Kungase kudingeke ukuthi unciphise kuze kube yilapho usufundele, kodwa uzobe uthola ukuqeqeshwa okungcono.
Sebenzisa imisipha eminingi ukuhamba ngaphandle
Ukuhamba ngaphandle kunenzuzo enkulu kakhulu ekunciphiseni ibhalansi yakho nokuzinza nazo zonke izithiyo ezincane, i-dodges, iqala, futhi iyeka. Lokhu kuzokunika inzuzo yokuhamba ibanga kanye nempilo yonke njengoba uhlala iminyaka-ugcina imisipha yakho yokuzinza . Nakhu okubhekene nakho ukuhamba ngaphandle ngokumelene nesiteji sokuhamba:
- I-down and down curbs, izinyathelo, izinyathelo ezimfushane, nokuhamba phezu kwezithiyo ezincane. Lezi zivivinyo kancane zemisipha yakho yokukhuphuka.
- Imigwaqo yasendlini nemigwaqo yomgwaqo. Lezi zinselele kumisipha yakho yokulinganisela.
- Ukuqeda abantu, ama-puddles, nama-poodle. Lezi zinselele ukuthi uhambisane nhlangothi zonke futhi uqhubeke.
- Ima futhi iqala ukuwela emgwaqeni. Kuyinto inselele emisipha ukuba imise futhi iqale kusuka zero.
- Ama-scrollreader amaningi akhuphuka phezulu noma aphezulu, kanti amamodeli ambalwa aphansi ekukhuphukeni. Ukuhlahlela izinselele ezinqenqemeni ngendlela ehluke ngokuphelele.
- Esikhathini sokunyathelisa, ukunyathela kuyadlula, futhi kungenzeka ukuthi awunakho ukuzishaya kahle ngezinyawo zakho. Gxila ekwenzeni lokhu ngendlela efanele ku-treadmill.
Ukudelela Ukuqeqesha Ngaphandle NgokweTreadmill
Thatha ukuqeqeshwa kwakho ngaphandle kwamakhilomitha amade ubude uma uqeqesha i-10K, i- marathon ye-half or marathon, kunokuba wenze konke ku-treadmill. Qhubeka futhi usebenzise i-tapreader yakho yokusebenza ngaphakathi kweviki emaminithini angu-30 kuya kwangu-60 futhi usebenze ekuhambeni kwakho kokuhamba nefomu. Kodwa ngokuhamba kwakho okude, okude kancane , yenza ngaphandle.
Esimweni esiseduze, imisipha yakho izoqala ukukhathala, futhi kuzodingeka uzikhumbuze kaningi ngefomu elihle lokuhamba. Uphelela ngama-aches ezindaweni ezingavamile njengoba "uthola" imisipha ehlukene lapho imisipha yakho evamile yokuhamba ishiya. Ukuqeqeshwa kwangaphandle kunamathuba amaningi okusebenzisa lezo misipha ngokulinganisela, ukuzinza, nokuphakama nokuhlaselwa kunokuhamba okuhamba phambili kwe-treadmill. Uzophela nge-aches ezimbalwa emva kwemicimbi yakho yebanga elide uma ngabe uqhuba ukuqeqeshwa kwakho okude okude okude ngaphandle.
Hlanganisa kwi-Treadmill Yonke Iphelile, Ayikho I-Downhill
Ama-treadmills angasiza ekungenizeni ukwehla uma ukhona endaweni engenamagquma. Kodwa ungakwazi ukusebenza izitebhisi ku-Workout yakho ukuze usize ukwakha imisipha yakho yokukhuphuka nokukhuphuka.
Lena yinkinga enkulu enezinhlamvu zokubhala ezingenayo ukukhuphuka kwehla. Usebenzisa imisipha ehlukene ukuze wehle, futhi ukwehla kungenakugwema kunoma iyiphi inkambo ye-loop (okukhuphukayo kufanele kwehle). Udinga ukuqeqesha lezo zinhlanzi ezisehla. Bheka amamodeli wezintambo zokufaka umthamo afaka ukuhamba okungekho emthethweni noma umsebenzi wokunciphisa uma ufuna ukungeza phansi ekusebenzeni kwakho kwe-treadmill.
Izinyathelo Zokukhula Zemizwelo Nezimo Zengqondo Zokuzivocavoca Ngaphandle
Ukubuyekezwa kokucwaninga, okushicilelwe ngoFebruwari 2011, kwathola izinzuzo ezikhulayo zemizwelo nokuphila kwengqondo. "Uma kuqhathaniswa nokusebenzisa ngaphakathi endlini, ukuvivinya ezindaweni zemvelo kwakuhlotshaniswa nemizwa emikhulu yokuvuselela nokubambisana okuhle, kunciphisa ukungezwani, ukudideka, intukuthelo, nokucindezeleka, kanye nokunyuka kwamandla," kusho ucwaningo oluthile.
Ucwaningo oluqhubekayo lubonisa ukuhamba epaki noma ukuma kwemvelo kuncipha ukuvota kanye nenkumbulo ethuthukisiwe ngenkathi uhamba ezindaweni zasemadolobheni. Izifundo zaseJapane zithole izinzuzo zokucindezeleka zokuhamba endaweni ehlathini. Ungase ufune ukungeza ipaki noma isikhala esiluhlaza ekuhambeni kwakho kwansuku zonke. Bheka ukuthi ungathatha kanjani imizuzu engu - 30 ukuhamba ukuze unciphise ukucindezeleka nokukhuthaza isimo sengqondo .
Izinzuzo zeTreadmill vs. Ukuhamba Ngaphandle
Ukusebenzisa i-treadmill yokusebenza kwakho okujwayelekile kuyindlela enhle yokushisa ukhalori bese unikeza ukuqeqeshwa okuyisisekelo kumisipha yakho yokuhamba futhi usebenzise ifomu lakho lokuhamba.
- Izinhlelo Zokuqeqeshwa: Ungase ujabulele ukusebenza okuhlelwe ngaphambilini ngaphambi kokunikezwa kokuthenga ngezintambo ukukunikeza inselelo yokulawula yokulawula. I-rollreader ingase ibe nokufunda kwenani lenhliziyo, amakholori ashise, njll okunika impendulo yedatha.
- Isivinini Esingana Silingana Nama- Calories Okushisiwe . Iningi labantu libeka isikhathi sokuzivocavoca ngesikhashana kunokuba ibangeni, futhi livame ukuhamba ngokushesha esitokisini ngenxa yokuntuleka kwezithiyo. Ijubane elilingana lilinganisa ibanga elide isikhathi esilingana nesikhathi, okuyinto ngokulinganayo ilinganisa amakholori amaningi kunokuba behamba ngaphandle ukubeka ibanga kunokuba isikhathi.
- Ukuphepha: Uma ungenayo indlela yokuhamba ephephile, i-rollreader iyindawo engcono.
- Isimo sezulu: Ungakwazi ukulawula isimo sezulu esingaphandle, kepha ungalokothi uhambe ngezulu.
- Ukufinyelela okulula ezindaweni zokuphumula, amanzi, nokushintsha amagiya wakho.
- Ukuzijabulisa: Abanye bethu bakhathazekile ngokuhamba ngezinyawo, kanti abanye bakhetha ukubuka i-TV noma ukulalela umculo wabo endlini ukuze bahambe ngaphandle.
- Izizathu ezimbalwa: Uma i-scrollreader yakho ihlala ikhona, awukwazi ukusebenzisa izizathu ezifana nesimo sezulu, ubumnyama, njll.
Ukuhamba Ngaphandle Kodwa Akusikho Esikhathini Sokubhala
Okunye okukhethwa kukho ukuhamba ngaphakathi kuhlanganisa ukuhamba kwemallini, ukuhamba ezindlini, ukuhamba emahholo nezitebhisi, nokuhamba endaweni. Bona okuningi mayelana nezindlela ezingcono zokuhamba ngaphakathi .
> Imithombo:
UJones, AM, JH Doust. "I-1% yeTreadmill yeBanga Iningi Inembile Ibonisa Izindleko Zamandla Okuphuma Ngaphandle." Journal of Sports Science 14 (4) (1996): 321-7.
J. Thompson Coon, K. Boddy, K. Stein, R. Whear, J. Barton, MH Depledge. "Ingabe Ukubamba iqhaza Emisebenzini Yomzimba Emvelweni Wezemvelo Ngaphandle Kunomthelela Omkhulu Emzimbeni Wengqondo Nezimo Zengqondo Kunokuba Usebenze Ngokwenyama Ngaphakathi? Ukubuyekeza Okuhlelekile." Isayensi Yezemvelo Nezobuchwepheshe , 2011; : 110203115102046.