Boikoetliso ba Treadmill: Mekhoa e Atlehang bakeng sa Maemo 'ohle a Boiketlo

Hangata 'treadmill' ka phoso e bitsoa 'dreadmill'. Batho ba bangata ba e nka e le mokhoa o monate oa ho beha leoto ka pele ho le leng.

Leha ho le joalo, ha li sebelisoa ka nepo, li-treadmill ke tse ling tsa lisebelisoa tse feto-fetohang ka ho fetisisa sebakeng sa boikoetliso. Li fana ka taolo e nepahetseng holim'a lebelo, ho kheloha, le linako tseo ho matha ka ntle ho ke keng ha bapisoa. Hore na sepheo sa hau ke ho lahleheloa ke mafura, koetliso ea marathone, kapa ho ntlafatsa bophelo bo botle ba pelo, treadmill ke laboratori ea hau ea katleho.

Tataisong ena, re arola mekhoa ea boikoetliso e hlophisitsoeng e etselitsoeng boemo bo bong le bo bong ba boikoetliso - ho tloha ho ea qalang ho ea ho moatlelete ea hloahloa.

1. Morero oa ba qalang: Ho aha Motheo

Haeba u le mocha ho matha kapa ho khutla ka mor'a khefu e telele, sepheo ke ho tsitsa le ho thibela likotsi . Le se ke la tšoenyeha ka lebelo; tsepamisa maikutlo ho nako maotong a hao.

Mokhoa oa 'Walk-Run'

Mokhoa ona o kenyelletsa motsamao o nang le tšusumetso e phahameng ka bonolo.

• Nako: Metsotso e 30

• Eketsa: 1.0% (E etsisa ho hanyetsa moea ka ntle)

Nako	Ketsahalo	Matla (RPE*)
0:00 - 5:00	Tsamaea ka ho futhumatsa	3/10 (Ho bonolo)
5:00 - 8:00	Ho Tsamaea ka Lebelo	4/10 (E itekanetseng)
8:00 - 9:00	Jog	6/10 (Ho thata)
9:00 - 12:00	Ho Tsamaea ka Lebelo	4/10 (Khutlisa)
Pheta potoloho ea Jog / Walk makhetlo a 4
25:00 - 30:00	Cool Down Walk	2/10 (Ho bonolo haholo)

*RPE = Tekanyo ea Boikitlaetso bo Lemohileng (1 e lutse, 10 ke boiteko bo boholo).

Keletso ea Lisebelisoa: Ba qalang ba rua molemo haholo ho mechini e nang le cushioning e bonolo ho sireletsa manonyeletso. Sheba tsa rona tse phutholohileng le tse tsitsitseng Li-Treadmill tsa Lehae le tsa Khoebo.

2. Moralo oa Mahareng: Ho Tsebahatsa Incline

Hang ha o ka matha metsotso e 30 hamonate, ke nako ea ho eketsa matla. Ho e-na le ho matha ka lebelo feela, re tla matha le ho feta.

'Pyramid' e Hlōla Leralla

Koetliso ea 'Incline' e hira ketane e ka morao (glutes le hamstrings) 'me e chesa lik'hilojule tse ngata ntle le tšusumetso e phahameng ea sprinting.

• Pakane: Mamello le Matla

• Lebelo: Boloka lebelo la ho matha le tsitsitseng (mohlala, 4–6 mph).

1. Ho iphuthumatsa: Metsotso e 5 @ 0% Kgutla.

2. Moepa:

• Metsotso e 2 @ 2% Tloha

• Metsotso e 2 @ 4% Eketsa

• Metsotso e 2 @ 6% Eketsa

• Metsotso e 2 @ 8% Kgutla (Peak)

3. Ho theoha:

• Metsotso e 2 @ 6% Eketsa

• Metsotso e 2 @ 4% Tloha

• Metsotso e 2 @ 2% Tloha

4. Cool Down: 5 mets @ 0% Eketsa.

Lebaka leo sena se sebetsang: Ho ea ka Mayo Clinic, ho eketsa tšekamelo ho eketsa lebelo la pelo le ho sebetsa ha mesifa, ho etsa hore boikoetliso ba hau bo atlehe haholoanyane ka nako e fokolang.

3. Morero o Tsoetseng Pele: HIIT le Lebelo

Bakeng sa baatlelete ba tsoetseng pele, cardio e tsitsitseng ha ea lekana. Kena HIIT (Koetliso ea nako e phahameng ea matla) . Mokhoa ona o sutumelletsa VO2 Max ea hau 'me o etsa ''afterburn' phello, moo' mele oa hau o tsoelang pele ho chesa lik'hilojule lihora tse ngata ka mor'a ho ikoetlisa.

'30-30' Limathi tsa lebelo

Tlhokomeliso: Sena se hloka mochine o tiileng. Li-Treadmill tsa Khoebo tse nang le li-motor tse matla tsa AC li molemo ka ho fetisisa bakeng sa sena kaha li arabela ka potlako liphetohong tsa lebelo.

• Ho futhumatsa: Metsotso e 10 (Ho bohlokoa ho thibela kotsi).

• Setha (Pheta makhetlo a 8-10):

• Metsotsoana e 30: Sprint ka 90% matsapa (mohlala, 9–12 mph).

• Metsotsoana e 30: Phomola (Qolela liporong tse ka thoko kapa u tsamaee butle haholo).

• Pholisa: Metsotso e 10 ho tsamaea.

Ho Kopanya Matla

Ho iphephetsa ka 'nete, kopanya linako tsa treadmill le boikoetliso ba fatše.

• Matha lik'hilomithara tse 0,5.

• Hop off: 20 Pushups + 20 Squats.

• Pheta lipotoloho tse 4.

4. Mokhoa oa ho Track Tsoelo-pele ea Hao

U ke ke ua ntlafatsa seo u sa se lekanyeng. tsa sejoale-joale tse ntle ka ho fetisisa Li-treadmill li tla li na le lisebelisoa ho u thusa ho latela lintlha.

Tekolo ea Lebelo la Pelo

Sebelisa lisensara tsa letsoho tse hahelletsoeng kahare kapa lebanta la sefuba.

• Fat Burn Zone: 60-70% ea Max Heart Rate.

• Cardio / Endurance Zone: 70-85% ea Max Heart Rate.

'Talk Test'

Haeba ha u na sesupa-tsela, sebelisa teko ea ho bua:

• Matla a Tlase: U ka bina pina.

• E itekanetseng: U ka khona ho qoqa empa ha u khone ho bina.

• Matla a Phahameng: U ka bua mantsoe a seng makae feela ka nako.

Qetello

Treadmill hase feela sesebelisoa sa matsatsi a lipula; ke molekane ea rarahaneng oa koetliso ea ka ikamahanyang le boemo bofe kapa bofe ba ho ikoetlisa. Ka ho fetola mekhoa ea hau lipakeng tsa mamello e tsitsitseng, ho hloa maralla, le lebelo la lebelo la HIIT, u etsa bonnete ba hore 'mele oa hau ha o otle sehlabeng.

Hopola, boikoetliso bo botle ka ho fetisisa ke boo u bo etsang. Qala ka moralo o lumellanang le boemo ba hau ba hona joale ba ho ikoetlisa, 'me butle-butle eketsa phephetso ha u ntse u matlafala.

U batla mochine o ka tsamaisanang le uena? Hlahloba setsebi sa rona Treadmills Catalog ho fumana lisebelisoa tse etselitsoeng ts'ebetso le ho tšoarella.

Lipotso tse atisang ho botsoa (FAQ)

P: Ke lokela ho sebelisa treadmill hangata hakae?

A: Bakeng sa bophelo bo botle ka kakaretso, makhetlo a 3-4 ka beke bakeng sa metsotso ea 30 e khothalletsoa. Haeba u ikoetlisetsa ketsahalo e itseng kapa ho lahleheloa ke boima ba 'mele, u ka eketsa sena ho makhetlo a 5 ka beke, ho kopanya matsatsi a bonolo le matsatsi a thata.

P: Na ho tšoarella ka li-handrails ho fosahetse?

A: Ho joalo. Ho ts'oara liporo ho fokotsa khalori ho chesa le ho senya boemo ba hau ba tlhaho ba ho matha. E ka boela ea ferekanya lipalo tsa lebelo la treadmill. Fokotsa lebelo ho fihlela o khona ho tsamaea kapa ho matha ntle le ho itšoarella.

P: Na treadmill e mathang e ka senya mangole a ka?

A: Ha e le hantle, ho matha ka treadmill ea boleng bo phahameng hangata ho molemo bakeng sa mangole ho feta ho matha ka asphalt. Batla li-treadmill tse nang le sethala sa ho monya ho ts'oenyeha, se senyang matla a matla.

P: Ke nako efe e ntle ea letsatsi ea ho ikoetlisa?

A: Nako e ntle ke neng kapa neng ha u ka ba le botsitso. Leha ho le joalo, liphuputso tse ling li fana ka maikutlo a hore cardio ea hoseng sebakeng se itima lijo e ka thusa ka oxidation ea mafura, ha koetliso ea thapama e lumella maemo a phahameng a ts'ebetso ka lebaka la mocheso oa 'mele.