I-Treadmills ngamaqabane amangalisayo okuqina. Banikezela ngendlela efanelekileyo yokuvala iimayile zakho ze-cardio, ukutshisa iikhalori, kunye nokunyusa impilo yakho yonke - yonke into esuka kwinduduzo (kunye nolawulo lwemozulu!) Ijimu yakho yasekhaya okanye iziko lokuzivocavoca lendawo. Kodwa njengaso nasiphi na isixhobo, ii-treadmills zifuna ulwazi olufanelekileyo kunye nokuziqhelanisa ukuzisebenzisa ngokukhuselekileyo nangempumelelo.
Wakhe watsibela ku-ai-treadmill, ubethelwe ngenqindi ngesantya esingalindelekanga kwaye uthambe, kwaye ekugqibeleni uziva ngathi uza kuwa kwihashe elibalekileyo? Ewe, bendilapho. Musani ukoyika, mawethu athanda ukomelela! Esi sikhokelo sikuxhobisa ngolwazi losetyenziso olukhuselekileyo lwe-treadmill, ukuqinisekisa ukuba ukuzilolonga kwakho kunemveliso, kuyayonwabisa, kwaye okona kubaluleke kakhulu, akunabungozi.
Ukuzilungiselela kwiMpumelelo: Okubalulekileyo kwangaphambi kokuTreadmill Prep
Ngaphambi kokuba ucofe iqhosha elithi "qalisa" kwaye uqalise uhambo lwakho olubonakalayo, nanga amanyathelo abalulekileyo okulungiselela umthambo wokunyathela okhuselekileyo nosebenzayo:
Isinxibo seMpumelelo: Khetha iimpahla ezikhululekile, eziphefumlayo kunye nezihlangu ezixhasayo ezenzelwe ukubaleka okanye ukuhamba. Kuphephe ukunxiba impahla engavakaliyo enokubanjiswa kwibhanti yokunyathela.
Zifudumeze Ngobulumko: Kanye njengenjini yemoto, umzimba wakho udinga ukufudumala ngaphambi kokuba usebenze. Chitha imizuzu emi-5 ukuya kweli-10 kwi-cardio ekhanyayo, njengokuhamba okanye ukubaleka ngesantya esicothayo, ukuze igazi lakho lihambe kunye nezihlunu zikhululeke.
Iqhawe leHydration: Ungawajongeli phantsi amandla okufakwa kwamanzi! Sela amanzi amaninzi ngaphambi, ngexesha, nasemva kokuzilolonga ukuze uhlale unamandla kwaye uthintele ukuphelelwa ngamanzi emzimbeni.
Mamela uMzimba Wakho: Oku kunokuvakala kucacile, kodwa kubalulekile. Ukuba uziva ungaphilanga, wonzakele, okanye ubuya kwikhefu, dibana nogqirha wakho phambi kokuba uqalise inkqubo entsha yomthambo equka ukusebenzisa i-treadmill.
Ukulawula uMatshini: Ukukhangela iziLawuli zeTreadmill kunye neempawu
Ngoku ufudumele kwaye ulungele ukuhamba! Kodwa ngaphambi kokuba ukhulule i-Usain Bolt yakho yangaphakathi, ziqhelanise nolawulo lwe-treadmill:
IQhosha lokuQalisa/Yekisa: Oku kuzichaza kakuhle. Cinezela ukuqalisa ibhanti ukuhamba kwaye kwakhona ukulimisa. Uninzi lwee-treadmill luneempawu zokhuseleko njengekliphu encamathela kwimpahla yakho kwaye imise ngokuzenzekelayo ibhanti ukuba uyayikhupha.
Isantya kunye nokuLawula ukuLawula: La maqhosha akuvumela ukuba ulungelelanise isantya sebhanti ye-treadmill (ilinganiswe ngeekhilomitha ngeyure) kunye ne-incline (i-angle ephezulu yebhedi ye-treadmill). Qala ngokucotha kwaye ngokuthe ngcembe wongeze ukuqina njengoko inqanaba lokuqina kwakho liphucuka.
Iqhosha lokumisa likaNgxamiseko: Uninzi lwee-treadmill zineqhosha elikhulu elibomvu lokuyeka ngokukhawuleza kwimeko yongxamiseko. Yazi apho ikhoyo kunye nendlela yokuyisebenzisa.
Ukubetha i-Ground Running: Iindlela zokuTreadmill eziKhuselekileyo nezisebenzayo
Ngoku sele ulungisiwe kwaye uqhelene nolawulo, makhe sijonge ezona ndlela zilungileyo zokuzilolonga ezikhuselekileyo nezisebenzayo ze-treadmill:
Gcina iFomu eLungileyo: Njengokubaleka okanye ukuhamba ngaphandle, ifom efanelekileyo ibalulekile ukukhusela ukulimala. Gxininisa ekumeni okuhle, gcina undoqo wakho ubandakanyekile, kwaye ugweme ukugxuma okanye ukuzingela.
Fumana inyathelo lakho: Sukuzama ukulinganisa ibhadi kumzamo wakho wokuqala. Qala ngesantya esikhululekileyo sokuhamba kwaye ngokuthe ngcembe wandise isantya sakho njengoko ukhululeka. Uya kwakha unyamezelo kunye nesantya kunye nexesha.
Yibambe (Ngamanye amaxesha): Sebenzisa ii-handrails ukuze ulungelelane xa uqala, umisa, okanye utshintsha isantya. Nangona kunjalo, kuphephe ukuthembela kubo rhoqo njengoko kunokuchaphazela ifomu yakho esebenzayo.
Qaphela Amehlo Akho: Musa ukungena kwiTV okanye kwifowuni yakho ngelixa uqhuba kwi-treadmill. Gcina ujongo lwamehlo ngento ephambi kwakho ukuqinisekisa ulungelelwaniso olufanelekileyo kwaye uthintele iingozi.
Ukupholisa phantsi kwaye wolule: Njengokufudumala, ukupholisa kubalulekile. Chitha imizuzu emi-5 ukuya kwe-10 uhamba kancinci kwi-treadmill kwaye emva koko uguqukele kwi-static stretches ukuthintela ubuhlungu bemisipha.
Icebiso: Ukwahluka sisinongo soBomi (kunye nokuSebenza)!
Musa ukuxinga kwi-treadmill rut! Yahlula-hlula ukuzilolonga kwakho ngokutshintshana phakathi kokuhamba, ukubaleka, kunye nokubaleka ngezantya ezahlukeneyo kunye nokuthambeka. Ungaphinda uzame uqeqesho lwekhefu, olubandakanya amaxesha okutshintshana kobunzima obuphezulu kunye namaxesha okuphumla okanye umsebenzi ocothayo. Oku kugcina izinto zinomdla kwaye kucelomngeni umzimba wakho ngeendlela ezintsha.
Yamkela Uhambo: Ukusetyenziswa kweTreadmill ekhuselekileyo nesebenzayo kwiMpumelelo yexesha elide
Ngokulandela ezi ngcebiso kunye nokuziqhelanisa nokusebenzisa i-treadmill ekhuselekileyo nesebenzayo, unokuvula isakhono esipheleleyo sesi sixhobo sokuqina komzimba. Khumbula, ukuhambelana ngundoqo. Cwangcisa ukuzilolonga rhoqo kwe-treadmill kwindlela yakho, kwaye uya kuba usendleleni eya ekuphumezeni iinjongo zakho zempilo kwaye wonwabele ukuba sempilweni, wonwabe ngakumbi.
Ixesha lokuposa: 04-25-2024
