Sebenzisa i-Incline ye-Workout Eyinkimbinkimbi Yokusebenza
Ungasebenzisa isici sokwehla kwesitatimende sakho ukuze uthole ukuqeqeshwa okungcono. Ama-treadmills avame ukuba nesici sokuzilingisa ukulinganisa ukuhamba nokugijima ekukhuphukeni ngaphandle. Abambalwa banesici sokunciphisa ukulingisa ukuya ekwehleni. Ngokushintsha ukugxila, ungashintsha uhlobo lokuzivocavoca noma wengeze izikhathi zokuqina okuphakeme.
Ukulungisa i-Incline
Ama-scrollreader amaningi azokuvumela ukuba ulungise ukugxila ngenkathi usebenzisa, kodwa abanye badinga ukuthi wenze lokhu kulungiswa ngaphambi kokuqala ukuqeqeshwa kwakho.
Ngalabo, kuzodingeka ume ukushintsha ukunyakaza futhi ngeke kube lula ukwenza umqeqeshi wokuphumula lapho ukunyakaza kushintsha njalo ngemva kwemizuzu embalwa. Hlola i-tapreader ngaphambi kokuqala ukuqeqeshwa kwakho ukuze ubone ukuthi ungalungisa kanjani ukunyakaza.
Izinzuzo zeTreadmill Hill Workouts
- Ungathola isilinganiso senhliziyo yakho ezingeni eliphakeme ngesivinini esincane, okukuvumela ukuthi usebenze endaweni ekhethiwe yokuzivocavoca.
- Ukukwazi ukuhamba kancane kuhle ukuthi abantu bahlenge ngokulimala noma abadinga impembelelo encane kumalungu abo.
- Ukuhlambalaza ukuqoqa imisipha emasendleleni ngezindlela ezintsha bese ulula amathole akho kanye ne-Achilles tendon.
- Ake uhluke ukuqeqeshwa kwakho ukuze ulwa nesiteji sokukhwabanisa.
Izisekelo Eziyisisekelo Zokusebenza Ze-Treadmill Hill
- Ukuhamba kancane Kuhle: Uma ukhuphuka egqumeni, uyobe uhamba kancane kancane, kepha izinga lokushaya kwenhliziyo yakho nokuphefumula lizobonisa ukuthi uthola ukuvivinya umzimba okuphakeme kunokuthi uma ku-zero kuhamba. Vumela labo abalinganisa ukuzivocavoca kwakho kunokuba ijubane.
- Indlela Yokuhamba Uphikisana: I-Technique : Sebenzisa ukuma okuhle futhi uthathe izinyathelo ezimfushane uma usebenzisa ukunyuka okuningi.
- Vumela I-Handrails : Ngeke uzuze umshini wokuzivocavoca uma ubambelela emigwaqweni lapho usebenzisa u-incline. Sebenzisa ifomu elihle lokuhamba elihamba phambili ejubane lapho ungahamba khona noma ugijime ngaphandle kokusebenzisa izandla.
- Shintsha Isikhathi Esithile Ngesikhathi : Ukuqina komsebenzi wakho wokuhamba nge-treadmill kuncike esikhathini, ukujula, nokusheshisa. Uma ungeza unyakaza, gcina ubude bokuzivocavoca kwakho nesivinini osisebenzisayo noma esifanayo, esifushane, noma sephuzile. Njengoba ukubekezela kwakho ukunyuka kuyanda, khona-ke ungashintsha isikhathi nesisindo. Kodwa uma ushintsha ukugxila, gcina ezinye ezimbili ezifanayo.
Ukuzivocavoca kwe-Static-State Treadmill Hill
Yakhiwe nguLorra Garrick, i-CPT
- Hlala ufudumala, kungaba ngezinga noma uhambe, imizuzu emihlanu.
- Bese uzama ukuvinjelwa okuhlukahlukene futhi uzame ukuthola ukulungiselelwa okukubekela izinselele, kodwa okwengamela ngokwanele ukugcina imizuzu engu-30, noma ukulungisa noma ukunciphisa izinguquko ezincane lapha naphakathi.
- Uma usanda kushayela, amathole akho cishe azokhathala futhi angase abe nesifo ngosuku olulandelayo.
- Kuyo yonke inkathi yeseshini, yenza ukuhamba okusheshayo ekunciphiseni okuphansi, futhi uhambe kancane kakhulu ezintweni eziphakeme, ezihlukahlukene.
Umsebenzi wokuPhakathi we-Treadmill Threshold
- Ukufudumala imizuzu emihlanu ngezinga elilula.
- Khetha ijubane nokwehlisa okuletha isilinganiso senhliziyo yakho kumaphesenti angama-85 kuya kwangu-92 wezinga eliphezulu lenhliziyo yakho. I-Heart Rate Calculator
- Hamba ngamaphesenti angama-85 kuya kwangu-92 wezinga eliphezulu lenhliziyo imizuzu engu-8.
- Ukuphuza / ukunciphisa ukulinganisa ezingeni elilula imizuzu emibili.
- Phinda ngokuphindaphindiwe kuka-3 kuya kwezingu-4.
I-Treadmill Interval Workout ne-Hills
Yakhiwe nguLorra Garrick, i-CPT
Sebenzisa ukugxila kwisiteji sokunyathelisa sokuqeqeshwa kwesikhathi sokuqeqeshwa . Isikhathi esiphezulu se-intanethi sizokuletha ezingeni eliqinile lokuzikhandla, isikhathi sokutakula sizokuvumela ukuba ubambe umoya wakho.
- Izikhathi zingapheli imizuzwana engu-30 kuya kwemizuzu engu-10.
- Ukunciphisa isikhathi, kunzima kakhulu ukuthi kube. Uma usebenzisa isikhashana seminithi eyodwa, kufanele ube khona lapho ukwazi ukukhuluma ngamazwi ambalwa ekupheleni komzuzu.
- Izikhathi zokuvuselela zilula ngokwanele ukukuvumela ukuba ubambe umoya wakho futhi zingadlulisa imizuzu eyodwa kuya emihlanu.
- Amanye ama-rollreader anezinhlelo zesikhashana, kodwa angase ahluke kokubili ukwehlisa nokuvinjelwa ngesikhathi esifanayo. Futhi, zingase zikhawulelwe ukuthi ukuhlukana kunjani phakathi kwezinkathi kunokuba kukuvumele ukuba uye kokubili kokudlula Kule ndaba, ukuxhaphazwa komuntu kungase kube umzila ongcono kakhulu.
- Phinda izikhathi eziphindwe kathathu kuya kwezingu-10 kuye ngokuthi ubude bomsebenzi wakho bunjani.
- Qeda ngomoya ophansi weminithi emihlanu.