Thola okungcono kakhulu ku-Workout yakho yokuTreadmill
I-tapreader ingakunika ukuhamba okuhamba phambili kunoma yisiphi isimo sezulu. Uma usebenzisa ifomu lokuhamba elifanele futhi uguqule ukusebenza kwakho ngezikhathi, izintaba, nezinguquko zejubane, ungazigcina unentshisekelo futhi unselele umzimba wakho ngezindlela ezintsha.
Ukuqalisa
Isihluthulelo sokuthola okuningi ekusebenzeni kwakho kwe-treadmill ukuhamba ngefomu elifanayo lokuhamba elihle oyisebenzisayo ukuhamba ngaphandle.
Funda ukuthi ungasebenzisa kanjani ukuhamba kahle kokuhamba futhi ugweme amaphutha wokuhamba ngezinyawo ezivamile . Isici esibalulekile ukuziqeqesha ukuze uvumele ukuhamba kwezikhwama kwi-scrollreader. Uzoshisa amakholori amaningi futhi uthuthukise ibhalansi yakho, phakathi kwezinye izinzuzo.
Yazi izici zakho zokuhamba ngezintambo, ikakhulukazi uma zisebenza ngokulawulwa kwenhliziyo ezingashintsha ijubane futhi zenzele ukuhlala endaweni yakho yokuzivocavoca.
Ukusebenza kokulahlekelwa kwesisindo
Ungasebenzisa i-treadmill ukuthola umzimba we-cardio ozoshisa amakholori engeziwe bese usekela uhlelo lokulahlekelwa isisindo. Landela le plan yokunyuka kwesisindo sokuphumula kwesonto onke ehlukahluka uhlobo lokusebenza kulo lonke isonto. Ikucindezela ngezindlela ezahlukene ukugcina umzimba wakho uvutha amanoni amaningi.
Ukusebenza okuhambayo
U-Lorra Garrick, i-CPT yakhele lezi zincwadi zokuhamba ngezinyawo zabahambahamba ngezinhlobonhlobo nokwengeza izikhathi zokuqina okuphakeme noma inselele imisipha yakho ngezindlela ezintsha.
Ukufudumala nokuphuza phansi: Kuzo zonke izinto zokusebenza, qala ngesivinini esincane futhi uhambe okungenani imizuzu emibili Lungisa ukuhamba kwakho kokuhamba futhi ugxile kufomu elihle lokuhamba. Khona-ke ungakwazi ukwandisa ijubane futhi uhambe ekusebenzeni kwakho. Ekupheleni kweseshini sakho sokunyathelisa, ukunciphisa ijubane kube ijubane elilula imizuzu eyodwa kuya kwemibili.
1. I-Pace Ezinzile futhi Nciphisa Ukusebenza Kwe-Treadmill Workout
Ukuzivocavoca okusheshayo kukuvumela ukuba uhlangabezane nezidingo zansuku zonke eziphakanyisiwe zokulinganisela ukuze usebenze ngokuzivocavoca ngamandla ukuze uthole impilo enhle, ukuqina, nokulahlekelwa isisindo. Uma usufudumala, hlela ukugxila nokusheshisa ukuze izinga lakho lenhliziyo lifinyelele endaweni yokulinganisela. Hamba kule ndawo ngamaminithi angu-30 noma ngaphezulu. Khulisa amaphesenti owodwa ngesonto noma amabili noma ukwandise ijubane.
2. Ukubuyisela izinga eliphezulu lokubuyisela izinga lokuTreadmill Workout
Hamba ukwehla okuphezulu emizuzwini emibili kuya kwemihlanu, bese unciphisa ukwehlisa izinga ukuya emaminithini amabili ukuze ululame. Okunye okuqinile, okuphakeme kuhambisana nokulula okulula, okuphansi ezenzeni ngesivinini esinqunyiwe semaminithi angu-30. Ungagcini ukugxila phezulu ngezikhathi zakho ezilula. Esikhundleni salokho, wehlisa i-engeli ukulingisa ukuhamba phansi noma izinga njengoba ungathanda ezweni langaphandle. Bona ukusebenza okuningi kwe- hillreadread .
3. Izinyathelo Zezinga eliphezulu Ze-Incline-Varying Speed
Gcina ibanga leshumi lamaphesenti angu-10 kuya kwezingu-15, kodwa uguqule ijubane. Isibonelo, ukuhamba okunye okuphakathi kwamaminithi amane phakathi kwe-4 mph no-2 mph. Sebenzisa ijubane eliphakeme kakhulu elizokuletha emzamweni omkhulu wokuqina lapho uphefumula kanzima ungakwazi kuphela ukukhuluma imisho emifushane. Ijubane eliphansi kufanele libe nokulinganisela okulinganiselayo okuvumela ukutakula ngaphambi kokuthi ukwandise ijubane futhi.
4. Ukuqeqesha okuPhakathi kokuPhepha okuPhakathi
Uma usulungele inselele yempilo, setha isikhathi sakho sokuqeqesha ngamandla (6 mph ngamaphesenti angu-15). Izikhathi zakho eziphakeme kakhulu zingaphelela imizuzwana engu-15 kuya kwangu-30 kuphela. Izikhathi zakho zokutakula ezinomzuzu owodwa noma emibili zingaba yizinga eliphansi lokuhamba nge-3 mph noma ukuhamba nge-2.5 mph ngamaphesenti angu-15.
5. Izikhathi ezibuyela emuva kwi-Treadmill
Uzoguqula ukuvivinya umzimba kwakho ngokumangalisayo kumisipha yakho, ukusebenzisana, nokulinganisela ngokufaka izikhathi zokuhamba emuva emuva ku-treadmill . Uzodinga ukunciphisa ijubane ngokuphawulekayo nokwakha isikhathi sakho ekuwenzeni, kepha uzozwa umehluko emathangeni akho.
6. Ukusebenza kwe-Treadmill-Dumbbell
Ingabe ufuna ukusebenza emzimbeni wakho ongaphezulu kanye ne-cardio yakho? Ungasebenzisa isikhathi sakho se-treadmill njengengxenye ye-cardio yomsebenzi wesifunda, ukushintshanisa nokuthola ukuqeqeshwa komzimba okuphezulu ngama-dumbbells. Beka izingqungquthela zakho eduze kwe-treadmill.
- Ngemuva kokufudumala kwakho, thatha ijubane lemaminithi angu-5.
- Yehlisa futhi ume isikhashana. Hamba futhi usebenzise ama-dumbbell ukwenza ukuvuka kwe-lateral . Bese ubuyela esiteji sokunyathelisa imizuzu emibili ngesivinini esikhulu sokuhamba noma ijubane lokugijima.
- Okunye okunye okunye okusebenzayo okuphezulu komzimba womzimba womzimba : i-overhead press, umugqa we-dumbbell, i-curl yenyundo, isandiso se-triceps, i-biceps curl
7. Ukweqa noma ukuphelelwa isikhathi kwiTreadmill
Uma ufuna izinhlobonhlobo ezingaphezulu, faka ukweqa okuthile futhi ugibele ekusebenzeni kwakho kwe-treadmill. Kufanele uzame lokhu kuphela uma uqiniseka kubhalansi yakho, futhi uqiniseke ukuthi usebenzisa intambo yokuyeka ukuphepha. Yeqa noma uthathe isivinini esisheshayo imizuzwana engu-15 ukuzwa ngayo. Ungangeza lokhu njengesikhashana ukuze uphese umqeqeshi wakho wokuvota wokubhala.
Ukuhlala Uvuselelwe
Abantu abaningi bayathukuthela uma usebenzisa i-treadmill. Ukuphazamisa ukuqeqeshwa kwakho njengoba ngenhla yisinyathelo esisodwa. Ungasebenzisa i-treadmill efaka imigwaqo ebonakalayo nge-iFit system noma ngokusebenzisa uhlelo lokusebenza. Ezinye izindlela ongazishaya isisindo sokuzikhandla futhi uzijabulise njengoba usebenza kuhlanganisa ukubukela ividiyo nokulalela umculo, ama-podcast, noma ama-audiobooks. Ukuba nomngane wokuqeqeshwa kokuhamba ngezinyawo nakho kungakugcina ukhuthazwe.
Ukunakekela Izinsiza Zakho
Esikhathini sokuzivocavoca kanye nasekhaya, qiniseka ukuthi usula phansi isitifiketi sokugcina ukuze uhlale uhlanzekile kumsebenzisi olandelayo. Umswakama wokuthuthumela ungabangela ukubola. Qaphela kunoma yiziphi izithuko ezithuthuka njengoba zibonisa ukuthi kufanele zilungiswe . Qinisekisa ukuthi uyaphumelela ngaphansi kwayo njalo ukuqeda uthuli kanye ne-lint engakwazi ukususa indlela. Amanye amathiphu wokulondolozwa kwamathenda asekhaya afaka ukuhlola ibhande elihambayo kanye nephakeji nyangazonke futhi ukugcoba okungenani kanye ngonyaka.