Iimpazamo eziqhelekileyo zeTreadmill kunye nendlela yokuziphepha

I-treadmill sesona sixhobo sithandwa kakhulu kulo naliphi na indawo yokomelela. Iyafikeleleka, iyasebenza kwaye iyamelana nemozulu. Nangona kunjalo, ukucofa ngokulula 'Qala' akuqinisekisi umthambo olungileyo.

Enyanisweni, abaninzi abahamba nge-gym-goers ngokungazi benza iimpazamo ze-biomechanical ezinciphisa ukutshiswa kwekhalori, ukwandisa umngcipheko wokulimala, kunye nokukhokelela kwi-fitness plateaus. Nokuba ubaleka kwi-high-end Commercial Treadmill kwindawo yokuzivocavoca okanye iyunithi edibeneyo ekhaya, imiba yefomu.

Kwesi sikhokelo, sichonga ezona mpazamo zixhaphakileyo ze-treadmill kwaye sibonelela ngeengcebiso ezinokuthatha amanyathelo okuzilungisa, siqinisekisa inyathelo ngalinye olithathayo.

1. 'I-Rail Hugger': Ukubambela kwiiHandrails

Eli lelona tyala lokuqala libonwa kwiindawo zokujima kwihlabathi jikelele. Impazamo: Ukubamba ii-handrails okanye i-console ngelixa uhamba okanye ubaleka, rhoqo ngelixa ubeka ukuthambekela okuphezulu kakhulu.

Kutheni kubi:

• Ukukopela ukutshiswa: Xa ubambelele, ukhulula inxalenye ebalulekileyo yobunzima bomzimba wakho. Oku kunokunciphisa inkcitho yeekhalori ukuya kuthi ga kwi-20-25%.

• I-Poor Poor: Inyanzelisa indawo yokuzingela, ekhokelela ehlombe kunye neentlungu zangasemva.

• Ukhuseleko: Kuyayitshintsha indlela ohamba ngayo ngokwendalo, kwandisa umngcipheko wokukhubeka.

I-Fix: Setha isantya kwaye uthambekele kwinqanaba apho unokugcina ibhalansi ngaphandle kokubamba. Sebenzisa iingalo zakho! Ukujiwuzisa iingalo zakho kujikelezisa isinqe sakho kwaye kutshise amandla amaninzi.

2. Isimo esibi kunye 'Nentamo yeSibhalo'

Impazamo: Ukujonga phantsi ezinyaweni zakho okanye ujonge kwifowuni ephumle kwikhonsoli kuwo wonke umsebenzi.

Kutheni kubi: Umzimba wakho ulandela amehlo akho. Ukujonga phantsi kubangela ukuba amagxa akho athobe kwaye atshintshe iziko lakho lomxhuzulane liye phambili. Oku kubeka ubunzima obungeyomfuneko entanyeni yakho kunye nomqolo (ohlala ubizwa ngokuba 'Nentamo Yombhalo').

Ukulungiswa: Gcina intloko yakho phezulu kwaye amehlo akho phambili. Yiba nomfanekiso-ngqondweni womtya otsala umphezulu wentloko yakho ukuya kwisilingi.

Ingcebiso yePro: Yethu Eyona ndlela ibalaseleyo yokuTreadmill ibonisa inqanaba lamehlo kunye noyilo lwe-ergonomic console ukukhuthaza ukuma okuthe tye, okubaleka kwendalo.

3. Isantya esingafanelekanga kunye neSetingi zokuCofa

I-Mistake: Ukuqala ngokukhawuleza kakhulu okanye ukuseta indawo ethambekileyo ngaphambi kokuba umzimba ulungele.

Kutheni kubi:

• Ukukhawuleza Kakhulu: Kukhokelela ekugqithiseni (ukuhla ngonyawo lwakho kude kakhulu phambi komzimba wakho), nto leyo ithumela i-shockwaves kwii-shins kunye namadolo.

• Umnqantsa kakhulu: Ucinezela i-Achilles tendon kunye nomqolo osezantsi.

Ulungiso:

• Fumana iPace Yakho: Kufuneka uhlale kunye nonyawo lwakho ngqo phantsi kweenqeni zakho, kungekhona phambi kwabo.

• Ukuthambekela ngokuthe ngcembe: Kuphephe ukubaleka kumjikelo we-0% (okulula ngokwenene kunokubaleka ngaphandle ngenxa yokungabikho komoya). Yimise kwi-1% kwisiseko esinokwenyani, kwaye unyuke kancinci kancinci.

4. Ukutsiba i-Warm-Up kunye ne-Cool-Down

Impazamo: Ukutsiba kumatshini, ukubetha i-6.0 mph ngoko nangoko, kwaye utsibe okwesibini isibali-xesha sibetha zero.

Isizathu sokuba kubi: Izihlunu ezibandayo zihlala zixinene kwaye ziyakhala. Ngokutsho kweSikolo sezoNyango saseHarvard, ukufudumala okufanelekileyo kwandisa imithambo yegazi, kuqinisekisa ukuba izihlunu zakho zine-oxygen kakuhle ngaphambi kokusebenza okuphezulu. Ngakolunye uhlangothi, ukuyeka ngokukhawuleza kunokubangela ukuba igazi lidibanise emilenzeni yakho, okukhokelela ekubeni ube nesiyezi.

Ulungiso:

• Ukuzifudumeza: Chitha imizuzu emi-3 ukuya kwemi-5 yokuqala uhamba ngesantya esikhawulezayo (3.0–3.5 mph).

• Ukuphola-Phantsi: Chitha imizuzu emi-3 yokugqibela ucotha kancinci kancinci ukubuyisela ukubetha kwentliziyo yakho kumanqanaba akufutshane okuphumla.

5. Ukunqongophala kweentlobo ngeentlobo (Indlela 'I-Autopilot')

Impazamo: Ukwenza eyona mizuzu engama-30 ibaleka ngesantya esifanayo, yonke imihla.

Kutheni kubi: Umzimba womntu ngumatshini wokuziqhelanisa. Isebenza ngokukhawuleza kwimisebenzi ephindaphindwayo, oko kuthetha ukuba utshisa iikhalori ezimbalwa ukwenza umsebenzi ofanayo ngokuhamba kwexesha. Oku kukhokelela 'kwithafa lempilo' eloyikekayo.

Lungisa: Yidibanise!

• Usuku 1: Umgama omde, ocothayo.

• Usuku 2: Izithuba zeenduli (ukuthambeka okuphezulu, isantya sokuhamba).

• Usuku lwe-3: Amaxesha okukhawuleza (HIIT).

Ngaba ufuna umatshini obonelela ngezinto ezahlukeneyo? Phonononga wethu Ikhathalogu yeTreadmills enemodeli enemisebenzi ecwangciswe kwangaphambili eyilelwe ukugcina umzimba wakho uqikelela.

Ukuqukumbela

I-treadmill sisixhobo esinamandla, kodwa njengaso nasiphi na isixhobo, sifuna ubuchule bokusisebenzisa ngokufanelekileyo. Ngokuyeka i-handrails, ukugcina ukuma okuhle, kunye nokutshintsha indlela yakho yesiqhelo, uguqula 'indawo edinayo yokubaleka' ibe yinto eguqukayo, eguqula umzimba.

Gxininisa kumgangatho wentshukumo yakho, hayi nje ubungakanani beekhilomitha. Amalungu akho aya kukubulela, kwaye iziphumo zakho ziya kuphucula.

Ngaba ukulungele ukuphucula amava akho oqeqesho? Qhagamshelana nathi namhlanje ukuze ufunde banzi malunga noluhlu lwethu lwemigangatho yokunyathela ekumgangatho ophezulu eyilelwe ukhuseleko kunye nokuqina.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Kutheni ndiziva ndinesiyezi emva kokuphuma kwi-treadmill?

A: Oku kudla ngokubangelwa kukuyeka ngesiquphe. Xa ubaleka, izihlunu zomlenze wakho zimpompa igazi libuyele entliziyweni yakho. Ukuba uyeka ngequbuliso, loo machibi egazi emilenzeni yakho, nto leyo ebangela ukwehla koxinzelelo lwegazi. Ngalo lonke ixesha yenza uhambo olupholileyo lwemizuzu emi-3-5.

Umbuzo: Kungcono ukubaleka ngokukhawuleza okanye kuthambeko?

A: Zombini zinenzuzo. I-Incline yakha amandla kwi-glutes kunye ne-hamstrings kwaye inempembelelo ephantsi. Isantya sakha ukunyamezela kwe-cardiovascular and fast-twitch muscle fibers. Ulungelelwano lwesiqhelo lubandakanya zombini.

Umbuzo: Yeyiphi indlela echanekileyo yokusuka kwi-treadmill?

A: Ungaze utsibe kwibhanti elishukumayo. Cothisa umatshini uye kwindawo yokumisa, uze wehle. Ukuba yimeko kaxakeka, cofa iintsimbi ezisecaleni kuqala, emva koko ucofe iqhosha lokumisa likaxakeka.

Umbuzo: Ngaba kufuneka ndinxibe izihlangu ezithile xa ndiqhuba i-treadmill?

A: Ewe. Nxiba izihlangu zokubaleka kunye ne-cushion elungileyo kunye nenkxaso. Ziphephe izihlangu ezisicaba (ezifana nezihlangu zokuphakamisa) okanye iiteki ezigugileyo, njengoko zandisa impembelelo kumalungu akho.