Yebo, ukugijima kokuhamba ngezinyawo kungahle kube mnandi, kodwa kunezindlela ongenza kube mnandi futhi kujabulise. Nazi imibono emihlanu ukuze uphinde usebenze ngokusebenza kwakho kwe-treadmill:
1. Yenza ukuqhubekela phambili: Kunokuba nje ugijime ngamamayela angu-5 ngesisindo esifanayo, yenza kube mncintiswano omncane ngokwakho ngokuzama ukugijima imitha ngayinye ngokushesha kunokugcina. Qala nge-mile efudumalayo ngezinga elilula, bese uthayipha isikhathi sakho eside.
Bese uzama ukugijima i-mile ngayinye ngemizuzwana engu-10 ngokushesha kunokugcina.
Noma, emva kokufudumala kwe-mile yakho eyodwa, ukwandisa ijubane lakho .1 mph njalo ngomzuzu imizuzu engu-15. Bese ubuyela emuva ekuhambeni kwakho kokuqala bese ukwenza futhi, kulandelwa phansi phansi kweminithi engu-10.
2. Yenza umsebenzi wejubane: Enye yezinzuzo ezimnandi zokugijima kokuhamba ngezinyawo ukuthi ungashayela ijubane kanye nebanga lakho ngqo ngaphandle kokuhlola njalo ukubukela kwe-GPS. Ngakho-ke ungasebenzisa isikhathi sakho sokuhamba ngezinyawo ukwenza umsebenzi wejubane, njengokusebenza kwepiramidi , umsebenzi wokulinganisa , noma u-sprints, njengale mdlalo:
- Qala nge-jog eyishumi-10 yokufudumala.
- Yandisa ijubane lakho okungenani u-3 mph. Phrint imizuzwana engu-30.
- Qalisa lula imizuzu emithathu.
- Phinda i-sprint / isikhashana esincane ngokuphindaphindiwe izikhathi eziyisishiyagalombili, okwenza i-sprint ngayinye ibe ngu-0.1 kuya ku-0.3 mph ngokushesha kune-sprint yakho yangaphambilini.
- Yehlisa phansi nge-jog emizuzu emihlanu elula.
3. Yenza umkhuba wokugijimisa umjaho. Unayo umjaho ozayo ekhalendeni lakho? Ukugijimela ku-treadmill kuyithuba elihle lokuzibandakanya ukufaka umgomo wakho wokuncintisana komgomo .
Ngemuva kwemizuzu emihlanu kuya kwengu-10 efudumele, yenza i-mile engamamitha amahlanu ephindaphindiwe emncintiswaneni wobuhlanga, nokuthola ukuphindaphinda kwama-mile phakathi. Qhubeka uze wenze ukuphindaphinda okuyisihlanu ngesivinini somncintiswano, bese upholisa imizuzu emihlanu.
4. Ingabe uhamba ngamaphaphu ngenkathi ululameka. Nansi indlela elula yokusebenza nokuqinisa ekusebenzeni kwakho kwe-treadmill.
Qala ngomsebenzi wokugcina amaminithi angu-10, bese wenza imizuzu emibili cishe ngezinga lakho le-10K. Phinda umzuzu owodwa ngokuletha isivinini phansi ku-1.3 futhi wenze ukuhamba ngamaphaphu ngomzuzu owodwa. Ngemuva kokuphuza umzuzu, buyela kumaminithi amabili we-10K ijubane. Phinda iphethini lezinyawo ezingu-10K / amaphaphu izikhathi ezinhlanu, bese uqedela nge-cool min minithi engu-10.
5. Landela umculo wakho. Esikhundleni sokulandela umshini wokuhlola wokuhlola owenziwe ngaphambili (noma ukuzivocavoca kwakho noma uhlelo oluhlelwe), vumela umculo wakho ube ngumqondisi wakho. Lalela izingoma ngokushintsha i-tempos. Lapho ithempo ihamba kancane, ugijimele ngendlela elula. Lapho umshini uqala, qala ukwandisa ijubane lakho. Ngaphambi kokuthi wazi, ingoma izophela futhi uzobe ulungele okulandelayo.