8 Iimpazamo zeTreadmill ozenzayo

Umxholo

• 1. Ukutsiba Ukuzifudumeza
• 2. Ukubaleka ngokuKakhulu ukuya kuMphambili weBhanti
• 3. Ukubambelela emacaleni e-Treadmill
• 4. Ukutsiba kwiiNdawo zeTreadmill
• 5. Ukukhutshelwa ngaphandle
• 6. Ukujongela Phantsi Iinyawo Zakho
• 7.Ukwenza isantya esifanayo nokubaleka ukuphinda
• 8. Ukoyika Ukuthambeka
• Uphengululo lwe

Ukuba amava akho kuphela kwindawo yokuhamba ngeenyawo kwi-slo-mo dreadmill slogs phakathi kobusika xa ungeke ukwazi ukunyamezela ukubetha eyona ndlela yokuhamba ngomgaqo-nkqubo, lixesha lokuba uphinde uziqhelanise nomatshini.

U-Angela Rubin, umphathi we-Precision Running Lab Studio e-Equinox Chestnut Hill uthi: (Idibeneyo: Umceli mngeni weentsuku ezingama-30 wokuSebenza ngokuSebenza oWonwabileyo)

Ungamkholelwa? Sukujonga ngakumbi kunendawo yokuzivocavoca evulekileyo yokuLungiselela ukuSebenza-indawo ebamba ukusebenzisana, ukupompa kwentliziyo (funda: isantya, amathuba, yonke i-shebang) yeeklasi zokunyathela. Yeyokuqala yohlobo lwayo kunxweme olusempuma (enye ilebhu ikhona kwi-Equinox's Santa Monica indawo) kwaye iya kuba yiklasi yokuqala enikezelwa yi-Equinox kubantu abangengawo amalungu kunye namalungu (ithamsanqa kuthi baseBostonian!).

Kodwa ngaphambi kokuba utsibe eklasini-okanye ungene ebhantini ngalo mbandela-lixesha lokulungisa ezona mpazamo zixhaphakileyo esizenzayo xa sibaleka ngaphakathi. Apha, sibonisa (kunye nokulungiswa kwabo) ngoncedo lweengcali ezithile ezisebenzayo. Lungisa ubuchule bakho kwaye uya kufumana isantya, unyamezelo kunye namandla ngexesha elincinci. (Ngoku yiyo Ukuziqhelanisa nomsebenzi wokunyathela singabuyela emva.)

1. Ukutsiba Ukuzifudumeza

Ungxamile, ufuna nje ukubaleka, ukuze ungafudumali. Hayi hayi hayi. "Ukweqa ukufudumala kukubeka emngciphekweni wokutsala umsipha okanye ukucinezela i-tendon. Ngokufudumeza ngaphambi kokuba ubaleke unyusa ukuqina kwezicubu zakho ezidibeneyo, ukufudumala i-hamstrings, i-glutes, kunye ne-hip flexors, kwaye ngokuthe ngcembe uphakamise Ukubetha kwentliziyo, "ucacisa uKristen Mercier, umqeqeshi wenqanaba lesithathu + e-Equinox Chestnut Hill.

Ukulungiswa: Ukuhamba ngemizuzu emi-3 ukuya kwe-5 okanye ukubaleka kufudumeza igazi kwaye umzimba ushukume, utshilo uMercier. Amadolo aphakamileyo kunye nokukhahlela i-butt malunga nemizuzwana engama-30 nganye nayo iya kushushubeza izihlunu zomlenze, yenza umzimba wakho ukuba usebenze ngokukuko.

2. Ukubaleka ngokuKakhulu ukuya kuMphambili weBhanti

Ukuwola umphambili wesitayile sokunyathela umda wokuqhuba kwengalo yakho kwaye kunokukugcina ungabaleki kuhambo lwakho lwendalo. "Xa ubaleka usondele kakhulu ekubekeni esweni, unokukhawulezisa ukuqonda ukuhamba kwakho ngaphambili nangasemva ukuze ungabethi i-treadmill," utshilo uRubin. Unokuphinda ubuye umva, utshintshe indlela ohleli ngayo.

Umzimba ongaphezulu olinganiselwe unokuba ne-chain reaction kumzimba ophantsi, nawo. Uyilo lwethu olumangalisayo njengabantu kukuba neendlela zokulwa xa sibaleka, "uyacacisa uRubin. "Ingalo yasekunene iqhuba ngokungqinelana nomlenze wasekhohlo.

Ukulungiswa: Ubuyele emva. Ufuna ukujolisa ekubalekeni embindini webhanti. Ukwenza lo mkhwa, faka isiqwenga esincinci setape kwiingalo ze-treadmill malunga nonyawo ukusuka kwi-monitor, ucebisa uRubin. Cela umngeni wokuba uhlale uhambelana naloo nto.

3. Ukubambelela emacaleni e-Treadmill

Ngaba uziva ngathi usebenza nzima kwaye uyakwazi ukutyhala ngokukhawuleza ngokubamba emacaleni kwitayitile? "Enyanisweni, ukwenza oku kususa umthwalo emilenzeni ngokwenza kube lula ukwenza umsebenzi," utshilo uMercier. "Kwaye umzamo omncinci owenzayo, iikhalori ezincinci ozitshisayo jikelele." Ngaphandle kokuncipha komzamo, ukubambelela kwitreadmill kukhuthaza imeko embi, nayo-kwaye inokwenza uxinzelelo entanyeni yakho, emagxeni nasezingalweni, utshilo.

Ukulungiswa: Ukuba uziva ufuna ukubambelela, kusenokwenzeka ukuba uhamba ngokukhawuleza okukhulu. Nciphisa kwaye ugxininise kwifomu yakho. "Cinga ngokuphakamisa ezinqeni zakho. Oku kuya kuthintela amahlombe akho ukuba ahla kwaye umzimba wakho ukhululeke. Iingalo zakho kufuneka zigobe kancane, zijikeleze ecaleni komzimba wakho, "kusho uMercier.

4. Ukutsiba kwiiNdawo zeTreadmill

"Ukuyeka ukuhamba phambili kufuna ukuba umzimba usabele ekuphuleni amandla," kusho uRubin. Kwindawo engqongileyo yendalo (ukuqhuba ngaphandle), unokuhla kancinci kancinci. "Ukuyekela emacaleni phantse kuhlala kusenzeka kuba 'kulula' kwaye umsebenzi omncinci emva koko unciphisa isantya," utshilo uRubin. "Ukuba ujonge ukuba somelele, uzinze, ube yimbaleki engcono, iindlela ezimfutshane ezinokudibanisa zinokuwongeza umsebenzi omncinci kwaye zichaphazele iinjongo zakho."

Ungasathethi ke, ukubeka unyawo lwakho ngeyona nto incinci kakhulu kunokukhokelela kwi-ankle ejijekileyo, idolo elijikekileyo, okanye okubi ngakumbi, ukuwa okubi.

Ukulungiswa: Kukhuselekile ukukhupha i-treadmill yakho kwisantya sokuhamba (4 mph nangaphantsi), ewe-kodwa ungcono xa uqeqesha umzimba wakho ukuze unciphise indalo ukuze ukwazi ukuyenza xa ungekho kunyawo. , Ucacisa uRubin. (Iiprinta zokuprinta kwiLebhu yokuSebenza ngokuQinisekileyo ziyilelwe ukwehla ngesantya esikhawulezayo ukunqanda isidingo sokutsiba emacaleni, uyacacisa.)

Ukuba i-treadmill yakho inesakhono sokucwangcisa isantya, yenza inkqubo yokubuyisa kancinci kancinci ukuze ucofe ngokukhawuleza isantya se-treadmill ekupheleni kwekhefu okanye i-sprint. Qaphela ukuba awukwazi ukucotha emva kwe-sprint? Uthi: “Mhlawumbi uhamba ngokukhawuleza kakhulu. "Yehlisa isantya sakho se-sprinting de ube ukwazi ukuphatha ukucotha kunye nokugcina ukuhamba okanye ukuphinda ubaleke, uhloniphe iimbaleki ezikhuphisanayo ezifanayo."

5. Ukukhutshelwa ngaphandle

I-TV ye-Treadmill inokuba nzima ukuyiphepha-kodwa ngokujonga kumboniso (kunye nokuphuma emsebenzini wakho) awufumani lukhulu ekubalekeni kwakho. "Xa uphazanyiswa, ukuma kwakho kuyalahlwa, okuchaphazela indlela ohamba ngayo. Oku kwandisa umngcipheko wokukhubeka, ukuwa, okanye ukukhulisa ukulimala koxinzelelo ukuya phambili," wongeza uMercier.

Ukulungiswa: Cwangcisa injongo yakho yokubaleka kwaye ugcine ingaphezulu kwengqondo kulo lonke ixesha lokuzilolonga. Nokuba uthatha isigqibo sokwenza isantya, ukuhamba kwenduli, okanye ukugcina indawo ethile yesantya sentliziyo, ukuba nenjongo kuya kukugcina ugxile, utshilo uMercier.

6. Ukujongela Phantsi Iinyawo Zakho

Iimbaleki ezinoloyiko lokuba zingaphambuka ngasekhohlo okanye ngasekunene okanye ziwe kwilitye ngokupheleleyo (sonke, ngokunyaniseka) badla ngokujonga phantsi ngelixa bebaleka kwi-treadmill. Kodwa le meko ibeka uxinzelelo entanyeni nasemagxeni akho, utshilo uRubin. Oku kunciphisa ukungena kweoksijini onokuthi ufike kwindawo yendalo, ithintele ukusebenza ngokubanzi.

​Ukulungiswa: Gcina ujonge phezulu kwaye ubuye umva. Zama kwaye ufumane ukujonga okuya phambili ngokuthambeka kancinci ezantsi. Rhoqo le ilungile kwiscreen se-treadmill, ukuba inayo. Uninzi lwabenzi beetreadmills babeke esweni iimitha zabo 'ubude' ukusuka ebhantini, utshilo uRubin. Kodwa wonke umntu wahlukile ke qiniseka ukuba ufumana ezona zinto zisebenza kakuhle wena. Ukuba i-treadmill yakho iphambi kwesipili, yisebenzise ukukhangela ifom yakho.

7.Ukwenza isantya esifanayo nokubaleka ukuphinda

Ukuhamba ixesha elide, okuzinzileyo kunendawo yazo kuyo yonke imisebenzi, kodwa ukuyenza kwitreadmill kunokuba yinto ekruqulayo. Ezi jogs nazo ayizizo ezona ndlela zisebenzayo zokusebenzisa ithuba lokusila. Iiklasi zeLebhu yokuSebenza ngokuCwangcisiweyo zisekwe kwixesha, isicwangciso esiluqilima sokukhulisa amandla kunye nonyamezelo, utshilo uRubin. "Kukho ithala leencwadi elikhulu leembaleki ukugcina izinto zinomdla kwaye zikufumana iziphumo ozifunayo."

Ukulungiswa: Zama lo mzuzu ungaphantsi kwama-20 wokuzilolonga emva kokufumana i-PR yakho (eyona nqanaba liphezulu lomzuzu wokubaleka).

• 45 imizuzwana: -1.0 mph ukusuka 1-umzuzu PR. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana engama-45: Isantya esifanayo kunye nokuthambekela kwipesenti enye. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana engama-45: Isantya esifanayo kunye nokuthambekela kwipesenti ezi-2. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana engama-45: -0.5 ngokuthambekela kwipesenti ezi-3. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana ye-45: Isantya esifanayo kunye nokuthambekela kwi-4 ekhulwini. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana ye-45: Isantya esifanayo kunye nokuthambekela kwi-5 ekhulwini. Buyisa imizuzwana engama-60 ukuhamba/ubaleka.
• Imizuzwana engama-45: -0.5 ngokuthambekela kwipesenti ezi-6. Buyisa imizuzwana engama-60 ukuhamba/ubaleka.
• Imizuzwana engama-45: Isantya esifanayo kunye nokuthambekela kwipesenti ezisi-7. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana engama-45: Isantya esifanayo kunye nokuthambekela kwipesenti ezisi-8. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.

8. Ukoyika Ukuthambeka

Ukubaleka ukunyuka kuthatha ikhalori kunye nokutshiswa kwemisipha kwinqanaba elilandelayo. "Ngokongeza ukuthambekela unokunyusa ukuqina kokuzilolonga ngaphandle kokuhlala usebenza ngesantya," utshilo uRubin. "Ungabaleka ngezantya ezisezantsi kwaye unyuse izinga lentliziyo yakho ngokunyusa nje ukuthambeka. Iphinda igaye izihlunu ezininzi kumzimba osezantsi, ngakumbi amathole, imisipha yemisipha kunye ne-glutes."

Ngapha koko, ukuthobela kususa eminye yemikhosi emadolweni, uyacacisa, ethetha ukuba abantu abanengxaki yokuguqa ngamadolo banokuziva bekhululekile kwiinduli.

Ukulungiswa: Khuphukela ethambekeni ukuze ungaphumi kulawulo kwindawo ethambekileyo, kodwa usengumngeni emzimbeni wakho. Zama le mizuzu eli-12 yokuzilolonga endulini kwiLebhu yokuQhuba ngokuFanelekileyo emva kokufumana i-PR yakho (eyona ndlela ilungileyo yomgama womzuzu omnye wesantya sokubaleka).

• Imizuzwana ye-60: -3.0 mph phantsi kwesantya se-PR kwi-7 yepesenti. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana engama-60: +0.2 mph ngokukhawuleza kwi-7 yeepesenti. Buyisa imizuzwana engama-60 ukuhamba/ubaleka.
• Imizuzwana engama-60: +0.2 mph ngokukhawuleza kwi-7 yeepesenti. Buyisa imizuzwana engama-60 ukuhamba/ubaleka.
• Imizuzwana engama-60: +0.2 mph ngokukhawuleza kwi-7 yeepesenti. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana ye-60: + 0.2 mph ngokukhawuleza kwi-7 yepesenti yokuthambekela. Fumana kwakhona imizuzwana engama-60 ukuhamba / ukubaleka.
• Imizuzwana engama-60: +0.2 mph ngokukhawuleza kwi-7 yeepesenti. Buyisa imizuzwana engama-60 ukuhamba/ubaleka.

Uphengululo lwe