Izibonelelo ezi-5 zokuqhutywa kwitayile yokunyathela

Umxholo

• Izibonelelo zokubaleka kwitreadmill
• Iingcebiso malunga nokusebenza kwitreadmill

Ukubaleka kwindawo yokunyathelisa kwindawo yokuzivocavoca okanye ekhaya kuyindlela elula nesebenzayo yokwenza umthambo kuba kufuna ukuzilolonga okuncinci kwaye kugcina izibonelelo zokubaleka, njengokuqina komzimba, ukutshiswa kwamafutha kunye nokukhula kwamaqela emisipha ahlukeneyo, njengemilenze, umva, i-abs kunye ne-glutes.

Nangona ukubaleka kungenziwa ngaphandle ngaphandle kwaso nasiphi na isixhobo, ukusebenza kwitreadmill kunezinye izibonelelo, njengokuvumela imisebenzi yomzimba ngeentsuku zemvula, umzekelo. Nanku umzekelo woqeqesho lokubaleka i-15 km kwitreadmill okanye esitratweni.

Izibonelelo zokubaleka kwitreadmill

Ukongeza ekuvumeleni ukubaleka kwenzeke ngaphandle kwemvula, ubushushu okanye ukubanda okugqithisileyo, ukusebenza kwitreadmill kunezinye izibonelelo, ezinje:

1. Ukhuseleko olukhulu: ukubaleka ngaphakathi ngetreadmill kunciphisa umngcipheko weengozi kunye nokwenzakala, njengokubeka unyawo lwakho emngxunyeni okanye kwiingozi zendlela, ukwandisa ukhuseleko;
2. Sebenzisa naliphi na ixesha losuku: Ungasebenzisa i-treadmill ngalo naliphi na ixesha losuku, ke kunokwenzeka ukutshisa amanqatha nasemva kokugqiba imisebenzi yakho yemihla ngemihla. Ke, ugqatso lunokwenziwa kusasa, emva kwemini okanye ebusuku nokuba injani na imo yezulu;
3. Ukugcina isantya: kwi-treadmill kunokwenzeka ukumisela isantya sokubaleka esingagungqiyo, ukuthintela ukubaleka kungacothisi ngokuhamba kwexesha. Ukongeza, kuthintela umntu ekukhawuleziseni engazi, nto leyo enokukwenza uzive udinwe ngokukhawuleza;
4. Ukulungisa udidi lomgangatho: i-treadmill, ngaphandle kokulawula isantya, ikwenza kube nzima ukuqhuba ngotshintsho ekuthambekeni kwe-treadmill, eyenza ukuba ukwazi ukubaleka kwimigangatho egxininiswe ngakumbi, ngokungathi ubaleka entabeni;
5. Lawula ukubetha kwentliziyo yakho: Ngokubanzi, iitreadmills zinezixhobo ezinceda ukulinganisa ukubetha kwentliziyo ngokudibana kwezandla kunye nebha yokhuseleko, umzekelo, kwaye ngenxa yoko kunokwenzeka ukuthintela iingxaki zentliziyo, ezinje nge-tachycardia, ukongeza ekujongeni izinga eliphezulu lentliziyo elifikelelwe ngexesha umthambo.

Ukongeza, ukusebenza kwi-treadmill kangangemizuzu engama-30, amaxesha ama-3 ukuya kwayi-4 ngeveki, kuphucula imikhwa yokulala, yonyusa amanqanaba amandla kwaye kuthintele iingxaki zentliziyo, ezinje ngoxinzelelo oluphezulu lwegazi okanye isifo sentliziyo, njengoko inako ukukhuthaza amanqanaba asezantsi e-cholesterol egazini. kunye noxinzelelo lwegazi. Funda ngezinye izibonelelo zempilo zokubaleka.

Ngexesha lokubaleka kwi-treadmill kunokwenzeka ukuba usebenze imilenze yemisipha yamandla alinganayo, ukongeza ekubeni nakho ukwahluka uhlobo loqeqesho, ukuthintela ukuba kungabikho monsterous, ngokutshintsha ukutyekela kunye nesantya. Yiyo loo nto kunokwenzeka ukuba wenze umthambo okhuthaza ukukhawulezisa imetabolism, enje nge-HIIT, umzekelo, eyona nto iphambili apho umntu ebaleka imizuzwana engama-30 ukuya kwimizuzu eli-1, ngesantya esipheleleyo, aze ke aphumle ixesha elifanayo lokungena, oko kukuthi, ukumiswa, okanye ukuhamba.

Ukubaleka kwi-treadmill kunomdla kwabo bantu boyikayo ukubaleka esitratweni ngenxa yeemoto, imingxunya okanye inani labantu kwaye abanalo ibhalansi eninzi, umzekelo.

Iingcebiso malunga nokusebenza kwitreadmill

Ukubaleka kwitreadmill ngaphandle kokuzenzakalisa okanye ukuyeka, ngenxa yeentlungu zomzimba okanye ukwenzakala, ezinye iingcebiso ezilula zibandakanya:

• Qala ngemizuzu eyi-10 yokuzifudumeza, wolule iingalo nemilenze;
• Qalisa ukusebenza ngesantya esisezantsi, ukonyusa yonke imizuzu eli-10, umzekelo;
• Beka i-torso ngqo kwaye ugcine ujonge phambili;
• Musa ukubamba ibar esecaleni yokhuseleko;
• Kunqande ukuthambeka kakhulu kumatshini, ngakumbi kwiintsuku zokuqala.

Ukubaleka kwi-treadmill yinto elula kwaye, ngesiqhelo, ngaphandle kwengozi, nangona kunjalo, kuyacetyiswa ukuba kusetyenziswe isixhobo phantsi kokhokelo lootitshala abafundisa ngokwasemzimbeni okanye i-physiotherapist, ukunqanda iingxaki ezandisayo zempilo, ezinje ngesifo samathambo okanye ukugcwala kwentliziyo.

Ukongeza, xa umntu etyebe kakhulu, kufuneka athathe unonophelo olukhethekileyo, njengokubala ukubetha kwentliziyo okanye ukomeleza izihlunu, umzekelo, ukuthintela iingxaki zentliziyo okanye ukonakala kwamalungu. Jonga ezinye iingcebiso ukuqala ukusebenza xa utyebe kakhulu.