Ibhayisikili elimilayo kuyisinqumo esihle sokuzivocavoca kwe-cardio uma uqala nje ngokuzivocavoca. Uthola izinzuzo ezifanayo ze-cardio njengokusebenzisa i-treadmill noma umqeqeshi we-elliptical noma uma uhamba noma ugijima ngaphandle. Ibhayisikili elimilayo kuyindlela enhle yokupholisa i-cardio. Into eyodwa okumele uyikhumbule ukuthi ukwenza noma yikuphi umsebenzi omusha kuzozizwa kunzima, ngakho-ke kungadingeka uqale ngemaminithi ambalwa ngesikhashana futhi usebenze kancane kancane ukuze usebenze isikhathi eside.
Bona indlela yokujabulela ukuqeqeshwa kwabaqalayo.
Izinzuzo
Ukuhamba ngebhayisikili kungakusiza ukwakha ukuqina uma uvikela amalunga akho. Nazi ezinye zezinzuzo:
- Umthelela ophansi : Ngeke ube nomthelela emalungeni, okubalulekile uma unenkinga ngamadolo akho noma ezinqulwini. Uyenze uhlezi, okungenzeka kube kuhle kubantu abanezinhlungu ezingemuva emuva.
- Ukuqhuma : Ukuhamba ngebhayisikili kusiza ukuba idolo lihlale ligcwala ngokweqile futhi ligcizelele amandla wokwakha emigqeni, engasiza ngamadolo. Ngezinye izikhathi ukuqinisa izicubu ezungeze idolo nokuzinikela ngokwengeziwe kungasiza ukunciphisa ubuhlungu.
- I-Crosstraining : Ukuhamba ngebhayisikili kusebenza emisipha yomzimba engezansi ehamba noma ehamba. Ngesikhathi lezo zivivinyo zisebenza izintambo ezingemuva komlenze, ibhayisikili isebenza ama-quads ngaphambili kwethanga.
- Ukuzijabulisa nokuphepha: Ungasebenza ngaphakathi ngaphakathi kungakhathaliseki ukuthi imoto noma isimo sezulu sifana nani.
- Ukuhlukahluka: Amabhayisikili amaningi ahambayo anezinhlelo okumelwe azilandele futhi ungase udale ukuzivocavoca kwakho ngokulungisa ukumelana phezulu noma phansi.
- Izinketho eziningi: Uma u-gym, cishe uzokwazi ukufinyelela kokubili amabhayisikili aqondile namabhayisikili ahamba phambili. Ibhayisikili ye-recumbent uhlezi emuva ukuze emuva kwakho kube nokusekelwa okwengeziwe, okulungile kunoma ubani onenkinga yangemuva.
Bheka udokotela wakho ngaphambi kokuba uzame lokhu okusemandleni uma unesifo noma ukulimala noma usemithi engathinta izinga lenhliziyo noma ukusebenza kwakho.
Ukusethwa Kwebhayisikili Yesikebhe
Uma usebenzisa ibhayisikili ongakaze uhambe ngaphambili, thatha amaminithi ambalwa ukuthi wazi ukuthi isebenza kanjani. Uma usendaweni yokuzivocavoca, hlola imenenja phansi ukuze ubone ukuthi ungathola yini indlela yokusebenzisa amabhayisikili ahlukene nokuthi ubani angakulungela wena.
Uma ume eceleni kwebhayisikili eqondile, isihlalo kufanele sibe nesilinganiso sezinqunu zakho. Kufanele ugobe kancane emadolweni phansi kwesifo sokudoba. Lungisa isihlalo, ukuphatha, nokuhamba ngezinyawo ukufanisa ukuphakama kwakho futhi ufinyelele. Funda ukuthi ungalungisa kanjani ukuphikiswa ngesikhathi sokuzivocavoca njengoba uzobe usishintsha ngezikhathi ezahlukene.
Indlela Yokusebenza
Ngemuva kokulungisa ibhayisikili yakho, qala nge-hot-up eboniswe ngezansi. Bese ulandela ingxenye ngayinye ye-Workout.
- Thola ijubane / ukumelana okukuvumela ukuba usebenze ngesilinganiso esiphakanyisiwe sokusebenza okubonakalayo (RPE) ngesilinganiso se-1 (kulula) kuya ku-10 (kanzima kakhulu). I-RPE ukuthi kunzima kangakanani ukuzizwa ukusebenza ezingeni lokumelana olikhethile. Uma uzizwa unzima kakhulu, phindela emuva ukumelana nokuvinjelwa. Uma kulula kakhulu, yandisa ukumelana.
- Imilenze yakho ingakhathali ngokushesha uma ungasetshenziselwa ibhayisikili. Kuthatha isikhathi ukwakha ukukhuthazela, ngakho hamba isikhathi eside ngangokunokwenzeka futhi ume uma usulungile. Ungangezela isikhathi esincane emsebenzini ngamunye ukuze uthuthukise kancane kancane amandla nokukhuthazela. Ungakwazi ngisho nokuma futhi welulele imilenze yakho uma kudingeka.
- Yenza lo msebenzi ngokuphindwe kathathu ngesonto ngolunye usuku lokuphumula phakathi.
- Intuthuko ngokufaka imizuzu embalwa njalo lapho usebenza kuze kube yilapho usufike kumaminithi angu-30.
- Yelula umzimba wakho ophansi emva kokuzivocavoca kwakho.
Umsebenzi wokuhamba ngebhayisikili we-Beginners
| Isikhathi (Amaminithi) | Intensity / ijubane | I-RPE |
| 5 | Ukufudumala ngezinga elikhululekile futhi ugcine ukumelana okuphansi. | 4 |
| 3 | Ukwandisa ukumelana okungu-1 kuya kwezingu-4 noma uze usebenze kanzima kunezinga lakho lokufudumala. Kufanele uzizwe usebenza, kodwa kufanele ukwazi ukuqhuba ingxoxo. Lona ijubane lakho lokuqala. | 5 |
| 2 | Ukwandisa ukumelana kwakho kanye / noma ijubane futhi kuze kube yilapho usebenza kakhudlwana kunokwesisekelo. | 5 kuya ku-6 |
| 3 | Nciphisa ukumelana noma ijubane emuva ezingeni lakho lokuqala. | 5 |
| 2 | Ukwandisa ukumelana kwakho kanye / noma ijubane futhi kuze kube yilapho usebenza kanzima kunezinga lakho lokuqala. | 5 kuya ku-6 |
| 5 | Nciphisa ukumelana noma ijubane emuva ezingeni elikhululekile ukuze uphole phansi. | 4 |
| Ingqikithi yesikhathi sokusebenza: Amaminithi angu-20 |
Ukuthuthukiswa Ngalokhu Kusebenza
Uma ungenza imizuzu engu-20, phuthuka ngokungeza enye ingxenye emizuzu emihlanu ngemaminithi amathathu ngesikhathi sokuqala kanye nemizuzu emibili ezingeni elikhuni. Yenza lokhu ngesonto noma uze ukhululeke kuwe. Khona-ke ungakwazi ukwengeza eminye imizuzu emithathu imizamo elula futhi imizuzu emibili isikhashana ukulethela isikhathi esiphelele kuze kumaminithi angu-30.
Ngesikhathi wenza umzuzu wokugcina wamaminithi angu-30, uthola inani elincane elinconywayo lokuzivocavoca ngosuku. Manje uzokwazi ukwakha kusuka lapho.
Awudingi ukusebenzisa kuphela ibhayisikili elimilayo. Kuhle ukuzama imisebenzi eminingi ukusebenzisa umzimba wakho ngezindlela ezahlukene futhi ugweme ukulimala ngokweqile. Zama umsebenzi wokuqala wokuhamba ngezinyawo zokuqala noma isenzo sokuqala se-elliptical . Ukwenza okungenani ezintathu zokusebenza kwe-cardio ngesonto yindawo enhle ukuqala ukwakha ukukhuthazela nokushisa amakholori.
> Imithombo:
> Ibhayisikili. I-Arthritis Foundation.
> Umsebenzi womsebenzi wezingqalasizinda. Amasevisi Okulawula Nokuvimbela Izifo.