Iindlela ezi-4 zokuNciphisa ubunzima ngeTreadmill Workout

Umxholo

• 1. Uqeqesho lwexesha eliphakamileyo (HIIT)
• 2. Khangela indawo otshisa kuyo amanqatha
• 3. Phuma ngaphandle
• 4. Yongeza iinduli
• Izibonelelo ezingaphaya kokulahleka kobunzima
• Umgca wezantsi

I-treadmill ngumatshini wokuzilolonga owaziwayo. Ngaphandle kokuba ngumatshini we-cardio oguquguqukayo, i-treadmill inokukunceda ukunciphisa umzimba ukuba yinjongo yakho.

Ukongeza ekuncedeni ukunciphisa umzimba, ukusebenza kwitreadmill kunezinye izibonelelo nazo. Njengokuba:

• Ungasebenzisa i-treadmill unyaka wonke.
• Kuyenzeka ukuba ubukele umboniso wakho weTV owuthandayo ngelixa uzilolonga.
• I-treadmill ine-handrails, efanelekileyo ukuba uyaphola konzakala.
• Njengayo nayiphi na intliziyo yokumpompa intliziyo, inokukunceda ukunciphisa umngcipheko wesifo sentliziyo kunye nezinye izifo ezinganyangekiyo, ukuphucula ukulala, ukonyusa imeko yakho, kunye nokuphucula ukusebenza kwengqondo.

Iitreadmills ziyafumaneka phantse kuyo yonke imithambo, ukuyenza ukuba ibe yinto enokufikelelwa kuwo onke amanqanaba omzimba. Kwaye ukuba ukhetha ukusebenza ekhaya, iitreadmills zinokuba yinxalenye yendawo yokuzivocavoca ekhaya, nayo.

Makhe sihlolisise iziseko zokulahleka kwesisindo sokunyathela, kunye nezicwangciso zomsebenzi ezinokubakho kunye neengcebiso.

1. Uqeqesho lwexesha eliphakamileyo (HIIT)

Uqeqesho lwexesha eliphakamileyo (HIIT) lubandakanya ukutshintshiselana kweeseti zomthambo ophezulu kunye nokuphumla.

Ngokwe-a, ukusebenza kwe-HIIT kunokuba yindlela efanelekileyo yokunciphisa amanqatha omzimba kunye nokutsha kweekhalori ngexesha elifutshane.

Umbono kukusebenza nzima ixesha elifutshane kunye nokuphumla phakathi kokuqina okuphezulu kokuzilolonga. Oku kutshisa iikhalori ezininzi, ezinceda ukufaka igalelo ekulahlekeni kwesisindo.

Ukongeza, emva kwenkqubo yesiqhelo yeHIIT, umzimba wakho uzama ukubuyela kwimeko yesiqhelo yokuphumla. Ikwenza oku ngokudibanisa amanqatha omzimba ukuze ifumane amandla.

Nantsi indlela yokwenza i-HIIT kwitreadmill:

1. Beka i-treadmill ukuze icabalele. Hamba nge-2 mph imizuzu emi-5 ukufudumala.
2. Qalisa kwi-9 ukuya kwi-10 mph kwimizuzwana engama-30.
3. Hamba nge-3 ukuya kwi-4 mph kwimizuzwana engama-60.
4. Phinda amaxesha ama-5 ukuya kwali-10.
5. Hamba nge-2 mph imizuzu emihlanu ukupholisa.

Ngomsebenzi oqhubela phambili, okunye phakathi kokugijima kunye nokuprinta. Unokongeza eminye imizuzu kuseto ngalunye oluphezulu. Ngokufanelekileyo, amaxesha akho okuphumla kufuneka aphindwe kabini ubude bokuphakama okuphezulu.

2. Khangela indawo otshisa kuyo amanqatha

Ngexesha lokuzivocavoca umzimba, ukuzilolonga kwinqanaba lentliziyo elitshisayo kunokunceda ukukhuthaza ukwehla kobunzima. Lo mmandla kulapho utshisa khona uninzi lweekhalori ngomzuzu.

Ukufumana indawo otshisa kuyo amanqatha, kuyakufuneka ubale ukubetha kwentliziyo yakho kuqala. Eli lelona nani liphezulu lamaxesha intliziyo yakho enokuthi ibethe ngalo ngexesha lomzuzu wokuzilolonga.

Inqanaba lakho eliphezulu lentliziyo li-220 thabatha iminyaka yakho. Umzekelo, ukuba uneminyaka engama-40 ubudala, izinga lakho lentliziyo liphezulu zii-180 beats ngomzuzu (220 - 40 = 180).

Ngokubanzi, indawo otshisa kuyo amanqatha yipesenti ezingama-70 zenqanaba lentliziyo liphezulu. Ukuba isantya sentliziyo yakho sikhulu kukubetha okungu-180 ngomzuzu, indawo otshisa kuyo ngama-70 eepesenti ezili-180, okanye ii-126 zokubetha ngomzuzu (180 x 0.70 = 126).

Ngale nombolo, uyazi ukuba kufuneka usebenze nzima kangakanani ukuxhasa ukunciphisa umzimba. Nantsi enye indlela yokwenza:

1. Nxiba esweni ukubetha kwentliziyo esihlahleni sakho okanye esifubeni. Beka i-treadmill kwiflethi. Hamba nge-2 mph imizuzu emi-5 ukufudumala.
2. Beka ukutyekela kwiipesenti ezi-2. Jog nge-4 mph kwimizuzu eli-1.
3. Qalisa kwi-8 ukuya kwi-10 mph, okanye ude ungene kwindawo otshisa kuyo amanqatha. Sebenzisa i-15 ukuya kwi-30 yemizuzu kule nqanaba lentliziyo.
4. Jog nge-4 mph kwimizuzu eli-1.
5. Hamba nge-2 mph imizuzu emihlanu ukupholisa.

Ngelixa iipesenti ezingama-70 ingumndilili wokutshisa amanqatha, wonke umntu wahlukile. Abanye abantu banokungena kwindawo etshisa amanqatha kwiipesenti ezingama-55 zenqanaba lentliziyo, ngelixa abanye benokudinga ukufikelela kwipesenti ezingama-80. Kuxhomekeka kwizinto ezahlukeneyo ezinje ngesondo, ubudala, inqanaba lokuqina, kunye neemeko zonyango.

Unokungena kwindawo yakho etshisa amanqatha ngesantya esisezantsi sokunyathela.

Umqeqeshi wakho unokunceda ukumisela isantya esifanelekileyo kunye nenqanaba lentliziyo ekuphulukaneni nobunzima bomzimba.

3. Phuma ngaphandle

Elinye iqhinga lokulahla ubunzima bomatshini wokunyathela kukutshintsha inkqubo yakho. Ngokwenza uqeqesho olwahlukileyo ixesha ngalinye, unga:

• Ukunciphisa umngcipheko wokulimala. Ukuphinda ukuzilolonga okufanayo kuxinzelelo kumalungu akho. Yonyusa umngcipheko wokulimala kakhulu, okunokubuyisela umva.
• Gwema ithafa loqeqesho. Okukhona usenza umthambo othile, kokukhona uya kubona iziphumo. Umzimba wakho kufuneka ucelwe umngeni kwinkqubela phambili.
• Thintela isithukuthezi. Kungenzeka ukuba unamathele kuwe ukuba uhlala udibanisa ukuzilolonga kwakho.

Nalu isampulu yesicwangciso sokuzilolonga, apho ukuzilolonga ngeendlela ezahlukeneyo kufakwa kuqeqesho lomthambo olungeleleneyo:

• ICawe: ukuphumla, ukuhamba ngokuzonwabisa, okanye i-yoga ethambileyo
• UMvulo: Inkqubo yokunyathela i-HIIT yemizuzu engama-20 ukuya kwengama-30
• ULwesibini: ijog yokunyathela ukukhanya kunye noqeqesho lwamandla
• ULwesithathu: ukuphumla, ukuhamba ngokuzonwabisa, okanye i-yoga ethambileyo
• ULwesine: ijog yokunyathela ukukhanya kunye noqeqesho lwamandla
• ULwesihlanu: Inkqubo yokunyathela i-HIIT yemizuzu engama-20 ukuya kwengama-30
• uMgqibelo: iklasi yebarre okanye ukuzilolonga komzimba

4. Yongeza iinduli

Ukwenza inkqubo yesiqhushumbisi icelomngeni ngakumbi, yongeza iinduli. Ukuhamba ngokukhawuleza okanye ukubaleka kwi-incline kutshisa iikhalori ezininzi kuba umzimba wakho kufuneka usebenze nzima.

Ikwasebenza kwakhona izihlunu ezingaphezulu, ezinegalelo ekwakheni ubunzima bemisipha ethe kratya. Oku kukunceda ukunciphisa umzimba, kuba izihlunu zitshisa iikhalori ezininzi kunamanqatha.

Ukuba ungathanda ukwenza umthambo kuthambekele kulo, zama oku kulandelelana kwitreadmill:

1. Beka i-treadmill kwiflethi. Hamba nge-2 mph imizuzu emi-5 ukufudumala.
2. Beka ukutyekela kwipesenti ezi-1. Jog ngo-4 ukuya ku-6 mph kwimizuzu eli-1.
3. Ukwandisa ukuthambekela ngepesenti enye ngomzuzu. Phinda uze ufike kwi-8 ukuya kwi-10 yeepesenti.
4. Nciphisa ukuthambekela ngepesenti enye ngomzuzu. Phinda de ube kwi-0 ukuya kwi-1 yepesenti ukuthoba.
5. Hamba nge-2 mph imizuzu emihlanu ukupholisa.

Ngokubanzi, i-4 ukuya kwi-6 mph sisantya sokubaleka esiqhelekileyo. Unokonyusa isantya okanye ukongeza eminye imizuzu ukwenza lo msebenzi usebenze nzima.

Kwinguqulelo elula, yonyusa ukutyeba ngepesenti ye-0.5 ngomzuzu. Phinda ude ufike kwi-4 ukuya kwi-5 yeepesenti uthambekele, emva koko usebenze umva.

Izibonelelo ezingaphaya kokulahleka kobunzima

Ukongeza ekulahlekeni kobunzima, umsebenzi we-cardio ofana nomsebenzi wokunyathela iitreadmill ubonelela ngezibonelelo ezininzi. Inokunceda:

• ukuphucula unyamezelo
• lawula iswekile yegazi
• ukwandisa i-HDL (elungileyo) amanqanaba e-cholesterol
• phucula inkumbulo kunye nokuqonda
• khusela kwi-Alzheimer's
• ukukhuthaza ulusu olusempilweni
• yomeleza izihlunu
• ukunciphisa ukudinwa
• ukunciphisa ukuqina ngokudibeneyo
• phelisa uxinzelelo kunye noxinzelelo
• khuthaza ukulala okungcono
• konyusa amanqanaba amandla
• yomeleza amajoni akho omzimba
• ukuphucula ukuvusa isondo

Umgca wezantsi

Njengohlobo lokuzivocavoca lwe-cardio, ukusebenzisa i-treadmill yindlela efanelekileyo yokutshisa iikhalori kunye nokunciphisa umzimba.

Ukuba awuqinisekanga ukuba loluphi uhlobo lokuzilolonga olulungele wena, thetha nomqeqeshi oqinisekisiweyo. Banokusebenza kunye nawe ukwenza inkqubo yokunciphisa ubunzima bomatshini wokunyathela.

Iziphumo ezilungileyo, hlanganisa ukusebenza kweetreadmill ngoqeqesho lwamandla. Zombini ezi ndlela zokuzilolonga zinokunceda ukuxhasa ukunciphisa umzimba kunye nempilo yonke.

Ukuba umtsha ukuze uzilolonge, okanye ukuba khange usebenze ixesha elithile, thetha nogqirha wakho ngaphambi kokuba uqale inkqubo yokomelela komzimba entsha.