Amaphutha Avamile we-Treadmill kanye nokuthi Ungawagwema Kanjani

I-treadmill iyisisetshenziswa esithandwa kakhulu kunoma yisiphi isikhungo sokuqina. Iyafinyeleleka, iyasebenza futhi imelana nesimo sezulu. Nokho, ukumane ucindezele okuthi 'Qala' akuqinisekisi ukujima okuhle.

Eqinisweni, abaningi abahamba ejimini benza amaphutha e-biomechanical ngokungazi anciphisa ukushiswa kwekhalori, andise ingozi yokulimala, futhi aholele emathafeni okuqina. Kungakhathaliseki ukuthi ugijima ku- Commercial Treadmill esezingeni eliphezulu ejimini noma iyunithi elihlangene ekhaya, zakha izindaba.

Kulo mhlahlandlela, sihlonza amaphutha ajwayeleke kakhulu e-treadmill futhi sinikeze ngamathiphu asebenzayo wokuwalungisa, ukuqinisekisa ukuthi zonke izinyathelo ozithathayo zibalulekile.

1. 'I-Rail Hugger': Ukubambela Emahlombe

Leli icala lokuqala elibonakala ezindaweni zokuzivocavoca emhlabeni jikelele. Iphutha: Ukubamba ama-handrails noma ikhonsoli ngenkathi uhamba noma ugijima, ngokuvamile ngenkathi ubeka ukuthambekela phezulu kakhulu.

Kungani kukubi:

• Ukukopela Ukushiswa: Uma ubambelele, ukhulula ingxenye enkulu yesisindo somzimba wakho. Lokhu kunganciphisa ukusetshenziswa kwekhalori kuze kufike ku-20-25%.

• Ukuma Okubi: Kuphoqelela isikhundla sokuzingela, okuholela ehlombe nasezinhlungwini zangemuva.

• Ukuphepha: Kushintsha ukuhamba kwakho kwemvelo, kwandise ingozi yokukhubeka.

Ukulungisa: Setha isivinini bese uthambekela ezingeni lapho ungakwazi ukugcina ibhalansi ngaphandle kokubambelela. Sebenzisa izingalo zakho! Ukushwiba izingalo zakho kuzungezisa izinqulu futhi kushise amandla engeziwe.

2. Ukuma Okubi kanye 'Nentamo Yombhalo'

Iphutha: Ukubheka phansi ezinyaweni zakho noma ukugqolozela ifoni ehlezi kukhonsoli yakho konke ukujima.

Kungani kubi: Umzimba wakho ulandela amehlo akho. Ukubheka phansi kubangela ukuthi amahlombe akho axege futhi aguqule isikhungo sakho samandla adonsela phansi siye phambili. Lokhu kubeka ubunzima obungadingekile entanyeni yakho nasemgogodleni (okuvame ukubizwa ngokuthi 'Intamo Yombhalo').

I-Fix: Gcina ikhanda lakho libheke phezulu futhi amehlo akho abheke phambili. Cabanga ngentambo edonsa ingaphezulu lekhanda lakho ibheke ophahleni.

Ithiphu yePro: Eyethu Ama-Treadmill ahamba phambili afaka izibonisi ezisezingeni leso kanye nemiklamo ye-ergonomic console ukukhuthaza ukusebenza okuqondile, okungokwemvelo.

3. Izilungiselelo ezingalungile kanye nokuhlehlisa

Iphutha: Ukuqala ngokushesha okukhulu noma ukubeka ukuthambekela kube umqansa kakhulu ngaphambi kokuba umzimba ulunge.

Kungani kukubi:

• Ukushesha Kakhulu: Kuholela ekugxumeni (ukwehla unyawo lwakho lude kakhulu ngaphambi komzimba wakho), okuthumela ama-shockwaves ezinqeni nasemadolweni.

• I-Too Steep: Icindezela i-Achilles tendon futhi ihlehlise emuva.

Ukulungisa:

• Thola i-Pace Yakho: Kufanele uhlale ngonyawo lwakho ngqo ngaphansi kwezinqulu zakho, hhayi phambi kwabo.

• I-Incline Kancane Kancane: Gwema ukugijima ngokuthambeka okungu-0% (okuyinto empeleni elula kunokugijima ngaphandle ngenxa yokuntuleka komoya). Ibeke ku-1% ukuze uthole isisekelo esingokoqobo, bese ukhula kancane kancane.

4. Ukweqa Ukufudumala Nokupholisa Phansi

Iphutha: Ugxumela emshinini, ushaye u-6.0 mph ngokushesha, bese weqa owesibili isibali-sikhathi sishaya uziro.

Kungani kubi: Imisipha ebandayo ijwayele ukuba nezinkinga nezinyembezi. Ngokusho kwe-Harvard Medical School, ukufudumala okufanele kunweba imithambo yegazi, okuqinisekisa ukuthi imisipha yakho inomoya-mpilo omuhle ngaphambi kokuzikhandla okukhulu. Ngokuphambene, ukuma kungazelelwe kungabangela igazi ukuba lihlangane emilenzeni yakho, okuholela esiyezweni.

Ukulungisa:

• Ukufudumala: Chitha imizuzu yokuqala engu-3–5 uhamba ngesivinini esisheshayo (3.0–3.5 mph).

• Ukwehlisa: Chitha amaminithi angu-3 wokugcina wehlisa ijubane kancane kancane ukuze ubuyisele ukushaya kwenhliziyo yakho kumazinga aseduze okuphumula.

5. Ukuntuleka Kokuhlukahluka (Imodi 'I-Autopilot')

Iphutha: Ukwenza umgijimo ofanayo wemizuzu engama-30 ngesivinini esifanayo, njalo ngosuku olulodwa.

Kungani kubi: Umzimba womuntu ungumshini wokuzivumelanisa nezimo. Isebenza kahle ngokushesha emisebenzini ephindaphindwayo, okusho ukuthi ushisa amakhalori ambalwa ngokwenza umsebenzi ofanayo wokujima ngokuhamba kwesikhathi. Lokhu kuholela 'endaweni yokuqina.'

Ukulungisa: Hlanganisa!

• Usuku 1: Ibanga elide, elihamba kancane.

• Usuku 2: Izikhawu zamagquma (ukuthambekela okuphezulu, ijubane lokuhamba).

• Usuku 3: Izikhawu zesivinini (HIIT).

Udinga umshini onikeza okuhlukahlukene? Hlola yethu Ikhathalogi ye-Treadmills enamamodeli anokuzivocavoca okuhleliwe okudizayinelwe ukugcina umzimba wakho uqagela.

Isiphetho

I-treadmill iyithuluzi elinamandla, kodwa njenganoma yiliphi ithuluzi, idinga ikhono ukuze isetshenziswe ngempumelelo. Ngokuyeka ama-handrails, ukugcina ukuma okuhle, nokuguqula indlela yakho evamile, uguqula 'ukugijima okuyisicefe' kube ukujima okunamandla, okushintsha umzimba.

Gxila kwikhwalithi yokunyakaza kwakho, hhayi nje ubuningi bamamayela. Amalungu akho azokubonga, futhi imiphumela yakho izoba ngcono.

Ulungele ukuthuthukisa ukuzizwisa kwakho kokuqeqeshwa? Xhumana nathi namuhla ukuze ufunde kabanzi mayelana nohlu lwethu lwama-treadmill asebenza kahle kakhulu adizayinelwe ukuphepha nokuhlala isikhathi eside.

Imibuzo Evame Ukubuzwa (FAQ)

Umbuzo: Kungani ngizizwa nginesiyezi ngemva kokwehla kumshini wokunyathelisa?

IMP: Lokhu kuvame ukubangelwa ukuma kungazelelwe. Lapho ugijima, imisipha yemilenze yakho impompa igazi libuyele enhliziyweni yakho. Uma uyeka kungazelelwe, lelo gazi liyagcwala emilenzeni yakho, okubangela ukwehla komfutho wegazi. Ngaso sonke isikhathi yenza uhambo olupholile lwemizuzu engu-3-5.

Q: Ingabe kungcono ukugijima ngokushesha noma ekuthambekeni?

A: Zombili zinezinzuzo. I-Incline yakha amandla kuma-glutes nama-hamstrings futhi inomthelela ophansi. Isivinini sakha ukukhuthazela kwenhliziyo nemithambo yegazi kanye nemicu yemisipha enyakaza ngokushesha. Isimiso esinokulinganisela sihlanganisa kokubili.

Q: Iyiphi indlela efanele yokwesuka ku-treadmill?

IMP: Ungalokothi ugxume usuka ebhandeni elinyakazayo. Yehlisa umshini ukuze ume, bese wehla. Uma kuyisimo esiphuthumayo, gawula amareyili asemaceleni kuqala, bese ucindezela inkinobho yokumisa isimo esiphuthumayo.

Umbuzo: Ingabe kufanele ngigqoke izicathulo ezithile uma ngigijima i-treadmill?

A: Yebo. Gqoka izicathulo zokugijima ezine-cushion enhle nokusekela. Gwema izicathulo ezinamasoli ayisicaba (njengezicathulo eziphakamisayo) noma amateku agugile, njengoba akhulisa umthelela kumalunga akho.