I-Treadmill Workouts: Iindlela eziSebenzayo kuwo onke amaNqanaba oMzimba

I-treadmill idla ngokungafanelekanga ukubizwa ngokuba 'yi-dreadmill.' Abantu abaninzi bayijonga njengento emnandi yokubeka unyawo phambi kolunye.

Nangona kunjalo, xa zisetyenziswa ngokuchanekileyo, ii-treadmills ziphakathi kwezona zixhobo zisebenza ngeendlela ezininzi kwindawo yokuzivocavoca. Banikezela ngolawulo oluchanekileyo kwisantya, ukuthambeka, kunye namathuba okuba ukubaleka kwangaphandle akunakuhambelana. Nokuba injongo yakho kukulahleka kwamafutha, uqeqesho lwemarathon, okanye ukuphucula impilo yentliziyo, i-treadmill yilabhoratri yakho yempumelelo.

Kwesi sikhokelo, sichitha iindlela zokuzilolonga ezicwangcisiweyo ezilungiselelwe inqanaba ngalinye lokuzilolonga-ukusuka kwabaqalayo ngokupheleleyo ukuya kwimbaleki ebalaseleyo.

1. Isicwangciso sabaQalayo: Ukwakha iSiseko

Ukuba umtsha ekubalekeni okanye ekubuyeni emva kwekhefu elide, injongo kukuhambelana kunye nokuthintela ukulimala . Musani ukuxhalela isantya; gxininisa kwixesha ezinyaweni zakho.

Indlela 'Hamba-Run'

Le nkqubo yazisa intshukumo enefuthe eliphezulu ngobunono.

• Ubude bexesha: Imizuzu engama-30

• Uthobeko: 1.0% (Ilinganisa ukumelana nomoya wangaphandle)

Ixesha	Umsebenzi	Ukuqina (RPE*)
0:00 - 5:00	Ukuzifudumeza Hamba	3/10 (Kulula)
5:00 - 8:00	UkuHamba ngokukhawuleza	4/10 (Phakathi)
8:00 - 9:00	Jog	6/10 (Lucelomngeni)
9:00 - 12:00	UkuHamba ngokukhawuleza	4/10 (UBuyiselo)
Phinda umjikelo we-Jog / Walk 4 amaxesha
25:00 - 30:00	UkuHamba Phantsi okupholileyo	2/10 (Ilula Kakhulu)

* I-RPE = Ixabiso lokuSebenza okuQiweyo (i-1 ihleli, i-10 ngumzamo omkhulu).

Icebo leSixhobo: Abaqalayo bazuza kakhulu koomatshini abane-cushioning ethambileyo ukukhusela amalungu. Jonga ukhululekile kwaye uzinzile Ii-Treadmills zaseKhaya kunye nezoRhwebo.

2. IsiCwangciso esiPhakathi: Ukwazisa i-Incline

Nje ukuba ubaleke imizuzu engama-30 ngokukhululeka, lixesha lokunyusa amandla. Endaweni yokubaleka nje ngokukhawuleza, siya kubaleka sinyuka.

'Iphiramidi' yokuQuka kweNduli

Uqeqesho lwe-Incline lufumana ikhonkco elingasemva (i-glutes kunye ne-hamstrings) kwaye litshisa kakhulu iikhalori ngaphandle kwempembelelo ephezulu ye-sprinting.

• Usukelo: Unyamezelo namandla

• Isantya: Gcina isantya sokubaleka esizinzileyo (umzekelo, 4–6 mph).

1. Ukuzifudumeza: 5 imiz @ 0% Cofa.

2. Ukukhwela:

• 2 imiz @ 2% Cofa

• 2 imiz @ 4% Cofa

• 2 imiz @ 6% Cofa

• 2 imiz @ 8% Cofa (Incopho)

3. Ukwehla:

• 2 imiz @ 6% Cofa

• 2 imiz @ 4% Cofa

• 2 imiz @ 2% Cofa

4. Pholisa Phantsi: 5 imiz @ 0% Cofa.

Kutheni le nto isebenza: Ngokweklinikhi yaseMayo, ukongeza ukuthambeka konyusa izinga lentliziyo kunye nokusebenza kwezihlunu, okwenza umthambo wakho usebenze ngakumbi ngexesha elincinci.

3. Isicwangciso esiPhambili: HIIT kunye nesantya

Kwiimbaleki ezihambele phambili, isitay-state cardio ayonelanga. Ngena kwi -HIIT (uQeqesho lweSithuba esiPhakamileyo) . Le ndlela ityhala i-VO2 Max yakho kwaye yenza 'i-afterburn' isiphumo, apho umzimba wakho uqhubeka nokutshisa iikhalori iiyure emva kokuzilolonga.

I '30-30' IiSprints

Qaphela: Oku kufuna umatshini owomeleleyo. Ii-Treadmills zoRhwebo ezineenjini ze-AC ezinamandla zilungele oku njengoko ziphendula ngokukhawuleza kwiinguqu zesantya.

• Ukufudumala: imizuzu eyi-10 (Kubalulekile ukukhusela ukulimala).

• Iseti (Phinda amaxesha angama-8-10):

• 30 Imizuzwana: Sprint kwi-90% imizamo (umzekelo, 9-12 mph).

• Imizuzwana engama-30: Phumla (Tsibela kwiintsimbi ezisecaleni okanye uhambe ngokucotha kakhulu).

• Ukuphola Phantsi: Imizuzu eyi-10 uhamba.

Ukudibanisa Amandla

Ukuzicelimngeni ngokwenyani, dibanisa izithuba ze-treadmill kunye nemithambo yomgangatho.

• Baleka iimayile ezi-0.5.

• I-Hop off: 20 Pushups + 20 Squats.

• Phinda imijikelo emi-4.

4. Indlela yokulandelela Inkqubela Yakho

Awunako ukuphucula into ongayilinganisiyo. zale mihla Ii-treadmill ziza zixhotyiswe ngezixhobo zokukunceda ulandelele idatha.

Ukujongwa kweNtliziyo

Sebenzisa izinzwa zezandla ezakhelwe ngaphakathi okanye umtya wesifuba.

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

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

'Uvavanyo lweNtetho'

Ukuba awunayo imonitha, sebenzisa uvavanyo lokuthetha:

• Ubunzulu obuphantsi: Ungacula ingoma.

• Phakathi: Ungabamba incoko kodwa awukwazi ukucula.

• Ubunzulu obuphezulu: Unokuthetha kuphela amagama ambalwa ngexesha.

Ukuqukumbela

I-treadmill ayisosixhobo nje seentsuku zemvula; liqabane loqeqesho eliphucukileyo elikwaziyo ukuziqhelanisa nalo naliphi na inqanaba lokufaneleka. Ngokutshintsha indlela osebenza ngayo phakathi konyamezelo oluzinzileyo, ukunyuka induli, kunye ne-HIIT sprints, uyaqinisekisa ukuba umzimba wakho awuze ubethe ithafa.

Khumbula, olona qeqesho lungcono ngulo uwenzayo. Qala ngesicwangciso esihambelana nenqanaba lakho lokuqina, kwaye ngokuthe ngcembe wandise umngeni njengoko usomelela.

Ngaba ujonge umatshini onokuqhubeka nawe? Phonononga ubuchwephesha bethu Ikhathalogu yeTreadmills ukufumana izixhobo ezakhelwe ukusebenza kunye nokuqina.

Imibuzo Ebuzwa Rhoqo (FAQ)

Umbuzo: Kufuneka ndisebenzise kangaphi i-treadmill?

A: Kwimpilo jikelele, amaxesha angama-3-4 ngeveki kwimizuzu ye-30 iyacetyiswa. Ukuba uqeqeshelwa isiganeko esithile okanye ukunciphisa umzimba, unokwandisa oku kumaxesha e-5 ngeveki, ukuxuba iintsuku ezilula kunye neentsuku ezinzima.

Umbuzo: Ngaba ukubambelela kwii-handrails kubi?

A: Ewe. Ukubamba iileyili kunciphisa ukutshiswa kwekhalori kwaye konakalise ukuhamba kwakho kwendalo. Isenokubhidanisa izibalo zesantya se-treadmill. Cotha isantya de ukwazi ukuhamba okanye ukubaleka ngaphandle kokubambelela.

Umbuzo: Ngaba i-treadmill ebalekayo inokuwonakalisa amadolo am?

A: Ngokwenyani, ukubaleka kwi-treadmill ekumgangatho ophezulu kudla ngokuba ngcono ngamadolo kunokubaleka kwi-asphalt. Jonga ii-treadmills ezinedekhi yokufunxa ukothuka, echitha amandla empembelelo.

Umbuzo: Leliphi elona xesha losuku lokuzilolonga?

IMPENDULO: Elona xesha lilungileyo nanini na unokungaguquguquki. Nangona kunjalo, ezinye izifundo zibonisa ukuba i-cardio yasekuseni kwimeko yokuzila inokunceda nge-oxidation yamafutha, ngelixa uqeqesho lwasemva kwemini luvumela amanqanaba aphezulu okusebenza ngenxa yokushisa komzimba.