Ungagijima kanjani kahle kwi-treadmill futhi kufanele usebenzise umzimba isikhathi esingakanani?

Abantu abaningi abasanda kufika emhlabeni wezemidlalo banesithakazelo sendlela yokusebenza kahle kwi-treadmill. Isimulator sibukeka silula ngaphandle, kepha isibonisi esimangazayo esinezinkinobho, izibambo nezinye izimfanelo siyesabeka kancane. Ngaphandle kwalokhu, umshini wokunyathelisa mhlawumbe uwumshini wokuzivocavoca odume kakhulu ejimini. Ikuvumela ukuthi usethe umthwalo wekhwalithi ephezulu wekhwalithi owanele umzimba othile.

Ungaguqula ijubane, ijubane, ubude besikhathi somsebenzi, bona ukusetshenziswa kwakho kwekhalori, ibanga elihanjiwe, ukushaya kwenhliziyo, kanye nomphumela ofinyelelwe. Ukugijima kumshini wokunyathelisa kunezinzuzo zombili nokulinyazwa, futhi osayizi bazo abalingani (ngokuvumelana nalokho kwangaphambilini). Ngabe ufuna ukuqiniseka ngalokhu?

Inzuzo nokulimala

1. Wonke amathambo emisipha ayaqiniswa, ngoba ukuzivocavoca okunjalo kuhilela imisipha, cishe yomzimba wonke;
2. Idivayisi yenza kube nokwenzeka ukulawula inani lomthwalo, ngakho-ke abantu abanamazinga ahlukene wokuqeqeshwa bangayisebenzisa;
3. Amantombazane ngokuqinisekile azokwazisa izinzuzo zesimulator ngesibalo, ngoba ukusebenzisa ukuqeqeshwa ngenkathi ulahla isisindo kukuvumela ukuthi ushise ama-calories ayi-600-800 ngehora;
4. Ucabanga ukuthi yiziphi izinzuzo zokusebenzisa umshini wokunyathela umzimba? Kunjalo - lokhu kungukuzivocavoca okuhle kwamaphaphu, kwenhliziyo nesistimu yemithambo yegazi. Umfutho wegazi womsubathi ujwayelekile, igazi ligcwele umoya-mpilo, amaphaphu akhuphuka ngevolumu. Ngenxa yalokho, impilo iyathuthuka, ukukhuthazela kuyanda;
5. I-metabolism iyathuthuka, isikhumba siba nokunwebeka ngokwengeziwe, ukuqina kwe-cellulite kuyehla;
6. Futhi, umshini wokunyathelisa usiza ukukhulula ukucasuka okuqoqiwe, ukuqeda ukucindezeleka, ukuphazamisa imicabango engalawuleki.

I-treadmill ayikwazi ukudala ingozi ebonakalayo, uma ngabe ugijima kahle, ubheka inqubo futhi uzibuze umthwalo owanele. Phakathi kokubi kwedivayisi, siqaphela okulandelayo:

• Ukugijima epaki kuzohlala kunembile futhi kunempilo, ngoba lapha uphefumula umoya omusha. Akukho neyodwa indawo yokuzivocavoca, noma ngabe inomoya omncane kangakanani, ezokwazi ukukunikeza imibandela enjalo;
• Yize inqubo yokusebenzisa umshini wokunyathelisa ingahlukile kunqubo yezimo zemvelo, izinsimbi nokho zakha indawo yokufakelwa. Uma ugijima emgwaqeni, esihlabathini, emadwaleni, e-asphalt noma ngisho nase-treadmill, amalunga akho kanye nemisipha ithola umthwalo "ongowokuzalwa" ngaphezulu.
• Ukuze ukwazi ukusebenzisa umshini wokunyathelisa, kuzofanele uthenge ubulungu bokuzivocavoca, okuvame ukubiza kakhulu. Futhi, kuzodingeka uvumelane nesimiso sesikhungo sokuzivocavoca.
• Ukuze ugijime kahle, kuzofanele uqonde izilungiselelo zamathuluzi, cela usizo kubasubathi abanesipiliyoni. Ungagijima emgwaqweni ngokwakho, nganoma yisiphi isikhathi sasemini noma ebusuku.
• Abasubathi kumele babheke izindlela zokuphepha, njengoba umshini wokunyathelisa uphethe irekhodi lenani lezingozi ejimini. Nayi imiyalo emifushane yokusebenza nedivayisi: awukwazi ukubambelela kuma-handrails (uma ngabe le divayisi ifakwe kuyo), bheka indwangu engaphansi kwezinyawo zakho, weqe ngejubane elikhulu, futhi uzijwayeze izicathulo ezingahloselwe ukugijima.
• Okunye ukungalungi, ingasaphathwa eyokuthi kungaba okungalungile, wukuzidla wedwa nesithukuthezi. Cabanga ukuthi kufanele uchithe ihora lonke endaweni eyodwa, wenza izinto eziphindaphindwayo. Sikukwazisa ukuthi ubekise uhlu lwadlalwayo oluhle.

Ukuphendula lo mbuzo ukuthi ngabe kuyingozi yini ukusebenzisa umshini wokunyathelisa, sizothi "cha", kepha sigcizelela ukuthi akufanele ube nokuphikisana:

• Lapho kukhona ukukhuluphala, kulungile ukuqala ngokuhamba kuthrekhi, bese ushintshela ekusebenzeni;
• Awukwazi ukugijima ngokucindezela okwandisiwe;
• Izifo zesistimu yemisipha;
• Izinqubo zokuvuvukala, ezihambisana nobuhlungu, ukushisa komzimba okwandisiwe;
• Izifo zenhliziyo, uhlelo lokuphefumula;
• Ngemuva kokuhlaselwa yinhliziyo noma isifo sohlangothi;
• Nge-glaucoma;
• Ngemuva kokuhlinzwa kwesisu;
• Ngokulimala;
• Ngesikhathi sokukhulelwa (kunconywa ukuhamba).

Ngakho-ke, sibhale okuhle nokubi kokusebenza kumshini wokunyathelisa, manje ake sikhulume ngale ndlela.

Usebenza kanjani kahle?

Uma uzibuza ukuthi ungaqala kanjani ukugijima ku-treadmill kahle, isinyathelo sokuqala ukufunda imithetho.

1. Noma ikuphi ukuzivoxavoxa njalo kuqala ngokuzifudumeza - yenza isethi encane yokuzivocavoca umzimba ukufudumeza amalunga nemisipha yakho. Ama-bend, ama-swing, ama-squats, ukuzelula, ukunyakaza okuyindilinga kufanelekile;
2. Ngokwenqubo yokusebenzisa umshini wokunyathela, qala isifundo ngokufanele ngokuhamba, ngemuva kwemizuzu embalwa, ushintshele ekugijimeni;
3. Awukwazi ukusetha umzimba ngokushesha, ngakho-ke kubalulekile ukuqapha amazinga we-pulse ukuze ahlale esendaweni evamile (amabhithi / iminithi eyi-120-130);
4. Ukuzivocavoca okwenziwe kahle kuhlala kusekelwe ekwandiseni umthwalo. Zama ukwandisa umsebenzi wakho ngo-5-7% njalo ngesonto;
5. Abantu abaningi banesifiso sokusebenza isikhathi esingakanani kumshini wokunyathelisa ngesikhathi, futhi sizophendula ukuthi isikhathi esincane kufanele okungenani sibe imizuzu engama-30. Akunangqondo ukwenza okuncane, kungcono ukuchitha lesi sikhathi kwamanye ama-simulators. Ngendlela, uma ufuna ukwazi ukuthi kufanele ugijime isikhathi esingakanani kutreadmill yokwehlisa isisindo, zilungiselele ukuchitha okungenani imizuzu engama-50 ebhande. Iqiniso ngukuthi imizuzu engama-40-45 kuphela ngemuva kokuqala komsebenzi wezemidlalo, umzimba uqala ukudonsa amandla emafutheni anqwabelene. Phambilini, isebenza ku-glycogen, egcinwe ngokucophelela esibindini.
6. Ukukhulisa ukusebenza kahle kokuvivinya umzimba, kuzolunga ukushintsha ijubane lokugijima kusuka ekusheshiseni kuye ekunciphiseni, noma ukunikeza ibhande ithambeka eliya phezulu. Uma uzibuza ukuthi ugijima ngokushesha kangakanani kwi-treadmill, sikukwazisa ukuthi okokuqala ulalele imizwa yakho. Kunconywa ukuthi ungagijimi ngaphezu kwama-300 m ngokusheshisa okuphezulu, bese uyagijima. Ijubane elifanele lokugijima kumshini wokunyathela ngu-6-8 km / h;
7. Baqeda ukuzivocavoca nge-hitch - benza izivivinyo zokuphefumula, baxolela imisipha, belule.

Inqubo yokugijima: ukufunda ukuhamba kahle

Ukugijima okulungile kutreadmill yabaqalayo kusekelwe ekunamatheleni okulungile kunqubo yokunyakaza. Lesi sakamuva sifaka izinto ezilandelayo:

• Ukunyakaza kwezandla;
• Isikhundla Torso;
• Umsebenzi wezinyawo.

Izikhali

Zihamba ngokuvumelanayo nemilenze, ngendlela ehlukile. Izandla zihlanganiswe izibhakela ezixegayo, izingalo zigobeke esihlanganisweni sendololwane ezinhlangothini ezingakwesokudla. Ngesikhathi sokukhuphula ijubane lokuhamba, imvamisa yokushintshwa kwezandla nayo iyanda.

Ezezindlu

Sitshekise phambili hhayi ngaphezu kuka-7 °. Umgogodla ugcinwa uqondile, akuvumelekile ukugoba emuva. Ikhanda liphakanyisiwe, ukubuka kubheke phambili;

Imilenze

Cabanga ukuthi ungagijimisa kanjani kahle umshini wokunyathelisa ngomshini ebangeni eliphakathi, noma ngejubane eliphezulu. Kukhetho lokuqala, umthetho wokungaphakanyiswa kwamadolo uyasebenza. Umgijimi uyagijima, anyakaze njengakulesi sivivinyo "weqise imishanguzo emuva", kepha, ngaphandle kokuthinta abapristi ngamasokisi. Okwamanje ukusheshisa, kunalokho, amadolo adinga ukukhushulwa futhi aqhubeke phambili, njengalapho egijima ngokunyusa okuphezulu kwesinqe. Kuzona zozimbili lezi zinyawo, izinyawo kufanele zibekwe kuqala ezinzwaneni, bese zigoqelwa esithendeni.

Amaphutha ayimfihlo

Uma ufuna ukwazi ukuthi ungafunda kanjani ukugijima kumshini wokunyathelisa, hlola lawa maphutha ajwayelekile abaqalayo abasaqalayo:

• Ukungahambisani nezinyathelo zokuphepha. Ukhathazwa ukulimala;
• Ukuphambuka emzimbeni. Isetha umthwalo obucayi emgogodleni;
• Ukuziba ukufudumala nokupholisa phansi. Igcwalisa ngokweqile imisipha namalunga;
• Isifundo lapho uzizwa ungaphathekile kahle. Kuyingozi empilweni.
• I-engeli yokuthambeka engalungile yethrekhi. Esigabeni sokuqala, akufanele kudlule u-5 °.

Ngakho-ke, sihlolisise ukuthi udinga ukugijima kangakanani kumshini wokunyathela, futhi safunda nendlela yokunyakaza. Ngezansi kukhona izinhlelo ezisebenza kutreadmill noma yimuphi umgijimi angazisebenzisa ngempumelelo.

Izinketho zezifundo

Ungakhetha noma yiluphi uhlelo, ngasikhathi sinye, kuzolunga ukuhlola kuqala izinga lokuqina komzimba wakho, isisindo sakho, ubudala bakho nesimo sempilo yakho.

Ngakho-ke ungazivocavoca kanjani kumshini wokunyathelisa?

1. Ukuhamba. Kungenziwa njengokuzivocavoca okuzimele noma ukulekelelwa ngokusebenza. Inika umzimba umthwalo omnene, ngakho-ke kuvunyelwe abantu abakhuluphele ngokweqile, abesifazane abakhulelwe, abanezifo zohlelo lwezinhliziyo;
2. Ukuhamba ngokushesha. Kulungile ukuqala isifundo ngayo, kuzolunga futhi ukushintshela esinyathelweni esisheshayo ukuze wehlise i-pulse ngemuva kokugijima okusheshayo;
3. Ukukhuphuka ngamandla ekukhuphukeni. Umthambeka we-blade ungakhuphuka ufike ku-15%. Ukuzivocavoca umzimba kukuvumela ukuba uqeqeshe ukukhuthazela, ukuxhumana, amandla emisipha;
4. Ukugijima. Iningi labasubathi liza ligijime emshinini ngale ndlela. Kuyindlela esebenzayo yokushisa amafutha nokwenza ngcono ukusebenza kokukhuthazela;
5. Isikhathi sokusebenza. Ukugijima ekukhuphukeni. Lezi zinketho ezimbili zihlukaniswa njengezinkimbinkimbi, zinconyelwa kuphela abasubathi abanokuqina komzimba okuhle. Ungasisebenzisa isikhathi esingakanani lesi treadmill? Kulungile ukunikela kulezi zivivinyo kungabi ngaphezu kwemizuzu engama-20 yesikhathi sesikhathi sesifundo sonke. Nikezela sonke isikhathi sokuhamba noma sokugijima ngejubane elilinganisiwe.

Kukangaki ugijima esitimeleni ukuze uthole imiphumela ngokushesha okukhulu? Isikimu esifanelekile futhi esifanelekile sokuqeqeshwa kwe-cardio izikhathi ezintathu ngesonto. Ngaphandle kokuthi uqeqeshela imarathon futhi awuyena umgijimi okhokhelwayo, awudingi ukugijima kaningi. Khumbula, noma yikuphi ukuzivocavoca kufanele kube mnandi futhi kujabulise. Ngaphandle kwalokho, ngeke uhlale ehholo isikhathi eside!

Bukela ividiyo: How I made this DIY Treadmill for my Siberian Husky! (Novemba 2024).