Fumana ukuzilolonga okungcono ngeTreadmill ngeNgcebiso ngoBuchule obuPhezulu ngokuShushu

Umxholo

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Kushushu kakhulu kwaye kunomswakama ukungena kwiimayile ngaphandle kweyeThupha-siyifumana. Ke endaweni yoko, ubetha indawo yokunyathela kwindawo yokuzivocavoca. Kodwa uza kuthini ukuba ungalichitha ixesha lakho lokubaleka ngesiqingatha, kwaye uphumelele ngokufanayo (ukuba akunjalo!)?

"Ukusebenza kakuhle kwihlabathi le-treadmill kuthetha ukuba umsebenzi omninzi ogqitywe ngexesha elinye, ukubaleka okufutshane, okanye ukukwazi ukunyamezela ukubaleka ixesha elide kunye nokutshisa iikhalori ezininzi," utshilo u-Andia Winslow, umqeqeshi oqhubayo kwi-Mile High Run Club kwisiXeko saseNew York. Sichithe iingcebiso zakhe ezintlanu zokukunceda utshise kabini iikhalori kwitreadmill namhlanje (Emva koko zama enye yezi zicwangciso zine-Fat-Burning Plans to Beat Treadmill Boredom.)

1. Thatha inotshi. Ayisiyiyo kuphela ukuba ukuthambekele ekulingiseni ukusebenza kwangaphandle, kodwa kulula nasemadolweni. "Amaxesha athambileyo ayindlela elungileyo yokutshisa ikalori xa usiyahamba okanye uyabaleka, utshilo uMichelle Lovitt, umqeqeshi wodumo kunye nengcali yokomelela komzimba. Qala ngokusebenza okanye ukuhamba umzuzu kwipesenti enye ukuthoba kwisantya esifunwayo. Yandisa ukuthambeka yonke imizuzu emva kokuphinda ubuye ngomzuzu omnye kwiipesenti ezi -5 de ufike kwiipesenti ezili-15. "Ngokuxhomekeka kubude bokuzilolonga kwakho, ungabuyela ezantsi yonke imizuzu de ufikelele kwipesenti enye ukuthambeka kwakhona," utshilo. Uya kuziva unomoya ngakumbi kwaye usebenzisa amandla amaninzi ngale ndlela kunokuba ubuya kwenza ngesantya esiqhubekayo kangangeyure. "Ukongeza, kukwathatha isithukuthezi emsebenzini wokunyathela kuba uhlala uguqula ukuthambeka kunye nesantya," utshilo uLovitt.

2. Yandisa idolo lakho. Ewe, i-treadmill iyanceda ukukuhambisa, kodwa oko akuthethi ukuba kufanele ukuba wonqena kwaye uvumele wonke umsebenzi. Kubalulekile ukuba uyenze isebenze imilenze yakho kwinqanaba ngalinye (yenye yezona ngcebiso ziSebenzayo zeXesha lonke). "Kuba iitreadmill zithwala nje iimbaleki ziye phambili, kubalulekile ukuba ungagxili nje ekutshintsheni isantya ngokukhawuleza, njengoko ndibona amaxesha amaninzi-kodwa nokwandisa ukuphakama okanye ukuphakama kwendlela yabo," utshilo uWinslow. "Baya kukufumanisa oku kufuna umzamo omkhulu kwaye baya kugubungela umhlaba ngokukhawuleza ngokwenjenjalo."

3. Yongeza ukuxhathisa. Bamba iseti yeebhendi zokuxhathisa kwaye wenze ukuchacha kwakho kusebenze. "Ngeli xesha uchacha, yenza umthambo owomeleleyo njengokushicilela isifuba, ukubuyisela umva ukubhabha, okanye ukwandiswa kwetricep ngeebhendi," ucebisa watsho uLovitt. "Ukongeza ukomelela kwimisebenzi yakho yekhefu kwitreadmill kugcina izinga lokubetha kwentliziyo yakho linyukile kwaye kukhokelela ekutsheni okuphezulu kwekhalori." '

4. Pump iingalo zakho. Ngelixa ubaleka ngobuchwephesha ngemilenze yakho, iingalo zakho ziyalela into eninzi eyenziwa yimilenze. Uninzi lweembaleki zokubaleka ziwela kule nto bacinga ukuba ziindlela ezifanelekileyo zokuhamba kwaye ziphela zibaleka endaweni yokuqina, "utshilo uWinslow. Ucebisa ukuba iingalo zihambe kwaye zigcine isantya se-90-degree angular phakathi kwe-bicep kunye ne-forearm kwingalo yomibini yasekunene nasekhohlo. "Ngokukhawuleza umntu ufuna ukubaleka, kwangoko iingalo kufuneka zihambe, esebenzisa iingqiniba njengeeankile ukufumana isantya," utshilo uWinslow. Uya kuqaphela ukuba i-mileage yakho iyongeza ngokukhawuleza kwaye ngokukhawuleza. (Jonga ezinye iindlela ezili-10 zokuphucula ubuchule bakho bokubaleka.)

5. Yenza okungaphezulu kokubaleka nje. Khumbula ukuba umphezulu wokunyathela kunye nebhanti ngokwayo inokusetyenziswa ngezinye iindlela ngaphandle kokusebenza nje. Kungenxa yokuba uqhele ukubaleka kuyo, oko akuthethi ukuba yiyo yonke into enokusetyenziselwa yona. "Emva okanye ngaphambi kokuzilolonga, zama ukunciphisa isantya uye kurhubuluze, kwaye wenze imiphunga yokuhamba, imijikelezo ejikelezayo, kunye nothotho lomjikelo wesikwere ukuya kwelinye," ucebisa uWinslow. "Ngokwenza njalo, uyakuhlawula irhafu kwimizimba yakho esezantsi kwaye wakhe isiseko esingcono sokubaleka okunamandla." Kungenxa yokuba, njengoko uyazi, i-treadmill ihamba, inokukunceda ukukuqhubela phambili kwaye ikugcine kwisingqi esigudileyo.

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