Ukuhamba kutreadmill yokwehlisa isisindo: ukuhamba kanjani kahle?

Ubuwazi ukuthi ukuhamba etendeni lokunyathela ukunciphisa umzimba kusebenza njengokugijima nje? Into esemqoka ukuhamba kahle, ukubuka inqubo yokunyakaza, ukugcina ijubane, ukugcina isikhathi nemayela. Ngokuzivocavoca umzimba njalo, awungeke nje wakhe imisipha futhi uthuthukise impilo, kepha wenze inzuzo enkulu ekunciphiseni isisindo.

Wonke umuntu uyazi ukuthi abesifazane abafuna ukwehlisa isisindo bangasebenza ngamandla, futhi, kwesinye isikhathi, ngokungacabangi, ukufeza inhloso yabo. Okwamanje, ukuhamba esitimeleni, ngaphezu kwezinzuzo ezisobala, kunokuphikisana. Khumbula, ayikho indlela okufanele iphikisane nezinzuzo zomzimba. Cha "ubuhle" futhi akukho ukwehla kwesisindo okufanele imihlatshelo enjalo!

Uhamba kanjani kahle kwi-treadmill?

Okokuqala, ake sithole ukuthi singahamba kanjani kahle kwi-treadmill ukunciphisa isisindo ezinqeni, ezinqeni nasesiswini. Ngendlela, lapho umzimba uqala ukushisa ama-calories, into yokuqala oyisebenzisayo ukulezo zindawo lapho kuneqile khona. Ngemuva kwesikhashana, inqubo iba iyunifomu eyengeziwe, izingalo zincipha ngevolumu, isilevu sesibili siyanyamalala, futhi, ngeshwa, isifuba.

Isikhathi

Ngenxa yalokho, ngokuvamile, ingabe ukwehla kwesisindo kwenzeka? Isisindo eseqile ngamandla umuntu awathole ngokudla okweqile, kepha angakusebenzisanga. Kungani amunca okuningi kangaka kungomunye umbuzo, ngendlela, impendulo kuwo, kanye nokuqonda inkinga, kungasiza ngokuzayo ukuthi angaphinde azuze ama-kilogram azondwayo.

Ukwehlisa isisindo, owesifazane kufanele asebenzise amandla aqoqiwe, okungukuthi, alayishe umzimba ngokomzimba, ngokwesibonelo, kumshini wokunyathela. Ngesikhathi esifanayo, kufanele aqaphe ukudla okunomsoco, alawule ukuthi amakhalori angenayo aweqi ukusetshenziswa kwawo. I-physiology yethu injalo ukuthi imizuzu yokuqala engama-30 kuya kwengama-40 yokuzivocavoca, umzimba udonsa amandla ku-glycogen, aqoqwe ngokucophelela yisibindi. Kungaleso sikhathi kuphela lapho ephendukela khona ngqo emafutheni.

Ngakho-ke, uhlelo lwakho lokuhamba ngesisindo lokuhamba ngesisindo kufanele lubandakanye isikhathi esimaphakathi sokuzivocavoca ngakunye okungenani ihora elilodwa.

1 Umthetho. Isikhathi sokuzivocavoca okungu-1 kokuhamba esitimeleni sokunciphisa umzimba ngamahora angu-1-1.5.

Ukuvama njalo

Abesifazane abaningi banentshisekelo yokuthi kukangaki ukwenza ukuhamba ngesivinini endaweni yokuhamba ngesisindo? Abaqeqeshi bokuqina kanye nezazi zokudla bayavuma ukuthi ukuzivocavoca kufanele kube njalo, futhi mhlawumbe nsuku zonke. Nokho, kukhona umehluko wemisindo nemiqondo yamagama:

• Abaqalayo kufanele baqhubeke ngokuqapha. Qala ngokuzivocavoca izikhathi ezingama-2-3 ngesonto;
• Amantombazane anolwazi oluningi ayakhuthazwa ukuthi asebenzise umshini wokunyathelisa nsuku zonke;
• Lapho umthwalo uyeka ukubonakala unzima kakhulu - qala ukushintsha izindlela zesivinini, wandise isikhathi seseshini, uzihlelele ukuzivocavoca umzimba ngokuhamba esitimeleni othambekele kuso;
• Uma ufuna ukuzuza ukunciphisa umzimba ngokushesha, sincoma ukuthi uvivinye umzimba nsuku zonke, uhlanganise ukuzivocavoca umzimba nokudla nendlela yokuphila enempilo.

Umthetho 2. Ngokufanelekile, ukuqeqeshwa kwesisindo kufanele kwenziwe nsuku zonke, kwande umthwalo njalo.

Ijubane

Ngokuya ngezibuyekezo, ukuhamba kwe-cardio yokwehlisa isisindo kutreadmill kufanele kwenzeke endaweni ekhululekile yokushaya kwenhliziyo. Cishe yonke imishini yesimanje yokuzivocavoca ifakwe inzwa ye-cardio. Qapha ukufundwa kwayo ukuze izinga lokushaya kwenhliziyo lingadluli ukushaya okungu-130 ngomzuzu.

Ngalesi sikhathi, ungazijwayeza isikhathi eside ngaphandle kokulimaza impilo yakho, futhi ngaphandle kokuzizwa ukhathele kakhulu. Vele, awudingi ukusheshisa ngokushesha, njengokungathi ubungumndeni kaKevin McCallister, wephuze indiza eya eFrance.

• Isifundo ngasinye kufanele siqale ngokuzifudumeza - ngokuhamba kancane ku-treadmill;
• Khulisa kancane ijubane le-simulator ukufinyelela izinga lokushaya kwenhliziyo lokushaya okungu-130 ngemizuzu engu-15-20. / min;
• Emizuzwini engu-5 kuya ku-10 yokugcina yoqeqesho, isivinini siyancishiswa futhi, silwela ushintsho olubushelelezi esimeni sokuphumula.

Umthetho 3. Ukushaya kwenhliziyo okunconywayo ngesikhathi sesigaba esisebenzayo sokuzivocavoca ukwehlisa isisindo kushaya ama-130. / min.

Ukuphefumula

Lena ipharamitha ebaluleke kakhulu ethinta hhayi kuphela ukusebenza koqeqesho, kepha futhi nokukhuthazela komsubathi, kanye nesimo sakhe sempilo esihle. Lapho uhamba ngomkhondo ovuthayo, kubalulekile ukuphefumula kahle:

• Faka umoya ngamakhala akho, ukhiphe ngomlomo wakho;
• Lwela ukugcina isigqi sokuphefumula esifanayo;
• Iphethini eseduze yokuphefumula-ukukhipha umoya yokuhamba ngokuzola ibukeka njengo-2/4. Lokhu kusho ukuthi bahogela zonke izinyathelo ezi-2, bakhiphe wonke ama-4, okungukuthi, ngesinyathelo sesibili ngemuva kokuhogela. Uma uhamba ngokuqinile, ushukumisela ekugijimeni, sebenzisa iphethini efanayo engu-3/3;
• Namathela ekuphefumuleni okulingene. Ngokuhogela phezulu, uphelelwa umoya ngokushesha, kodwa uma uphefumulela phezulu kakhulu, uzozizwa unesiyezi ngenxa yokuhamba komoya-mpilo;
• Uma uphelelwa umoya, yima bese ubuyisela umoya wakho. Bese uqhubeka.

Umthetho 4. Ngesinyathelo esisheshayo, isigqi sokuphefumula lapho uhamba esitayeleni sokuncipha kwesisindo kufanele sihambisane nohlelo: Izinyathelo ezi-3 - donsa, izinyathelo ezi-3 - phuma.

Ukuphefumula okulungile kuzonciphisa ubungozi besiyezi nokukhuphuka kwengcindezi yegazi. Kwakha ukugxila okuhle komsubathi futhi kukhulisa ukukhuthazela kwakhe. Khumbula, akunakubuzwa ngokunamathela kunqubo yokuhamba uma umuntu ephefumula ngokungafanele.

Ubuchwepheshe

Udinga ukuhamba ubheke emuva ngqo, ukubuka kwakho kubheke phambili. Qiniseka ukuthi izinyawo zakho zinyathela ibhande lomshini, zigingqika kamnandi kusuka esithendeni kuye ozwaneni. Goba izingalo zakho ezindololwaneni bese uzivumela ukuba ziqondise ukunyakaza komzimba wakho. Khetha izicathulo ezigijimayo nezimpahla zokunethezeka.

Ukuhluka kokuhamba

Uma unentshisekelo yokuthi unganciphisa kanjani isisindo kutreadmill ngenkathi uhamba, lungela ukushintsha ukuhlukahluka okuhlukile "kokuhamba".

1. Ukuhamba ngezikhawu. Ingqikithi yayo ilele ekuguqukeni kaningi kwesigqi - kusuka ekuzotheni kuye ekuzila ngokushesha futhi okuphambene nalokho. Unganyusa noma wehlise ijubane lokuhamba, ushintshe ithambeka lebhande elisebenzayo le-simulator.
2. Ukuhamba kweNordic. Ngamazwi alula, lokhu ukushushuluza, kepha ngaphandle kwama-skis nezigxobo. Umsubathi ulingisa inqubo yokushushuluza yokusebenza nezigxobo, okumsiza ukuthi agcine ijubane anikezwe lona. Kushiwo uhlobo lomthwalo omnene;
3. Ngomqansa ekukhuphukeni. Lokhu kwehluka kukuvumela ukuthi usebenzise imisipha ekhonjiwe ngokuqinile, qala inqubo yokulahlekelwa isisindo ngokushesha;
4. Ngezisindo. Ukwandisa umthwalo, ungathatha ama-dumbbell amancane, ulengise izinsimbi ezikhethekile emilenzeni yakho, noma ufake izikhwama zesisindo ebhande lakho.

Umthetho 5. Ukwehlisa isisindo ngokushesha, kubalulekile ukushintsha ukwehluka okuhlukile kokuhamba - ngakho umzimba uzothola umthwalo owenele, futhi imisipha izohlala isesimweni esihle.

Isisulu sethagethi

Ake sithole ukuthi imiphi imisipha esebenza lapho uhamba esitimeleni, lokhu kuzokusiza uqonde kangcono ukuthi yiziphi izindawo ezizonciphisa isisindo ngokushesha.

1. Imisipha ekhazimulayo ibandakanyeka ngokuyinhloko;
2. Okwesibili, ama-quadriceps nama-biceps femoral;
3. Imisipha yethole nayo iyabandakanyeka;
4. Ama-Tibials ngaphambili nangasemuva;
5. I-Flexors kanye ne-extensors yezinzwane;
6. Imisipha yomshini nabezindaba;
7. Imisipha yamahlombe nezingalo zangaphambili.

Njengoba ukwazi ukubona, ngesikhathi sokuvivinya umzimba, imisipha cishe yawo wonke umzimba iyasebenza. Uyacelwa ukuthi uqaphele ukuthi uma ukhuphula umthamo wethambo nebhande, umthwalo etholeni nasemisipheni yamathanga uzokhuphuka. Uma uhamba ngesisindo, awukwazi ukuqinisekisa kuphela ukwehla kwesisindo, kodwa futhi uthuthukise ikhwalithi yemisipha, wakhe ukukhululeka okuhle, futhi ngokudla okufanele, ungangezelela nevolumu yayo.

Izinzuzo, ukulimala nokuphikiswa

Okokuqala, ake sikhulume ngobuhle bokuhamba esitimeleni, ngoba kunezinkinga eziningi!

• Ikhono lokugcina isimo somzimba esipholile ngaphandle kwengcindezi engafanele. Lokhu kubalulekile kwabesifazane abafuna ukunciphisa umzimba ngezemidlalo, kodwa babe nemikhawulo yezempilo;
• Ukuhamba kuyindlela enhle yokuqinisa inhliziyo nokuphefumula kwakho, futhi wandise amandla akho.
• I-treadmill yenza kube lula ukulungisa inani lomthwalo, elilula kakhulu, ngoba umuntu ngamunye unezinga lakhe lokuqala;
• Ukuqeqeshwa okunjalo, ngenxa yomthwalo ophansi ngejubane elilinganisiwe, kuvunyelwe abantu asebekhulile, kanye nangesikhathi sokukhulelwa;
• Inikeza ukucindezeleka okwamukelekayo kumajoyini nasemigudwini;

Ukuzivocavoca kungadala ingozi kuphela uma uzivocavoca ngaphandle kohlelo, ungacabanganga, ngaphandle kokugcina imithetho ebhalwe ngaphezulu. Kulokhu, uzibeka engcupheni yokulimala, uphazamise impilo yakho, futhi usheshe ukhungatheke ngokuqeqeshwa.

Futhi, ungazilimaza uma uhamba nokuphikisana:

• Ukulimala komgogodla;
• Ukulimala okubuhlungu kwengqondo;
• Isifo senhliziyo esigabeni esibucayi;
• Isifo sokuwa;
• Izimo ngemuva kokuhlaselwa yisifo senhliziyo noma isifo sohlangothi;
• Ukwanda kwezifo ezingamahlalakhona;
• Ama-neoplasms we-oncological;
• Izinqubo zokuvuvukala, kufaka phakathi izinga lokushisa lomzimba eliphakeme.

Umthetho 6. Ukukhulisa izinzuzo zokuhamba esitimeleni sabesifazane nabesilisa, zijwayeze njalo unempilo enhle futhi ujabulile. Uma kukhona ukuphikisana ngezizathu zezokwelapha, qiniseka ukuthi uthintane nodokotela wakho.

Amathiphu nokubuyekezwa kokulahlekelwa isisindo usebenzisa i-Treadmill

Hhayi-ke, manje uyazi izinzuzo zokuhamba etayilini, futhi ujwayelene nemithetho esemqoka yokusebenza ngempumelelo kwesisindo. Nawa amanye amathiphu wokusebenza kahle okwandayo:

1. Bukela indlela odla ngayo bese udla ukudla okunekhalori elincane. Ngasikhathi sinye, ukudla kufanele kulinganiswe, kufaka phakathi izithelo, imifino, amaprotheni, ama-carbohydrate ayinkimbinkimbi. Nciphisa amafutha, kodwa ungawasiki ngokuphelele. Ukwehlisa isisindo, ukudla kwesitimu noma kwesitshulu, yeka ukudla okusheshayo, amaqebelengwane namaswidi.
2. Phuza amanzi amaningi. Umthamo onconyiwe uncike esisindweni sokuqala, kepha qala kumanani aphakathi nendawo: owesifazane onesisindo esingu-70 kg udinga ukuphuza cishe amalitha ama-2 wamanzi ahlanzekile amaphakathi nosuku kuze kube ngu-19-20.00;
3. Ngaphezu kwe-treadmill, ungakhohlwa ngeminye imishini nokuzivocavoca umzimba. Uhlelo lokwehlisa isisindo kufanele lubanzi.
4. Ngaso sonke isikhathi khumbula ukuthi udinga ukuhamba isikhathi esingakanani endaweni yokunyathela ukunciphisa umzimba - okungenani ihora elilodwa ngosuku.
5. Ukunciphisa isifundo sakho futhi ungabi nesithukuthezi, khetha uhlu lwadlalwayo olupholile noma uvule uchungechunge oluthandekayo;
6. Ungazami ukuncipha ngokushesha ngokushesha. Njengoba umkhuba ubonisa, kancane kancane amakhilogremu ancibilika, maningi amathuba okuthi angaphinde abuye.

Ngokuya ngezibuyekezo, ukuhamba ngezinyawo okuyisisekelo kusiza ekunciphiseni ukucindezeleka. Owesifazane uphumule futhi adedele ukukhathazeka kwakhe. Ngokukhathala komzimba kuza ukuthula, umuzwa wokufeza okuthile, ukuziqhenya ngokwakho. Lezi yizikhuthazi ezinhle kakhulu zokwehlisa isisindo, ngikholwe!

Sihlaziye ukubuyekezwa kokuncipha kwesisindo okunjalo kunethiwekhi futhi saqinisekisa ukuthi ukuhamba esitimeleni kusebenza kakhulu. Into ebaluleke kakhulu ukulandela izincomo futhi unamathele ohlelweni olukhethiwe. Ukuvivinya umzimba kufanele bonke abantu - abadala nabantu nezingane, nabesifazane abakhulelwe, nalabo abasalulama ekulimaleni noma ekuguleni.

Uhlelo lokuqeqeshwa okuyisampula

Ngakho-ke, uyazi ukuthi yini ukuhamba esinqeni somshini wokunyathelisa okunikezayo, ekuphetheni, singathanda ukwethula uhlelo lokuqeqesha olulula nolusebenzayo. Ngosizo lwabo, uzoqala inqubo yokwehlisa isisindo futhi uzogcina umunwe wakho ushaya kuyo yonke inqubo:

Uhlelo lwemizuzu engama-60 lwabaqalayo nabagijimi abaphambili.

• Ukuzifudumeza ngejubane elingu-3-5 km / h imizuzu engu-5-7;
• Imizuzu engu-5 iya ku-5-7 km / h, bese kuba yimizuzu emi-5 ngo-7-10 km / h;
• Imizuzu eyi-10 sihamba ngesivinini esingu-4-6 km / h;
• Emizuzwini engu-15 elandelayo, ungafaka into enkingeni eyinkimbinkimbi: ukugijima kwesikhawu, ukushintsha umthamo wesibhande esisebenzayo, noma ukuthatha ama-dumbbells. Uma usaqala, vele uqhubeke ngejubane elilinganisiwe;
• Imizuzu eyi-10 ushayela ngejubane elingu-6-8 km / h;
• Phakathi nemizuzu eyi-10 eyedlule, yehlisa ijubane lakho kancane kancane, uye esinyathelweni esisheshayo, uze ume.

Lapho wenza ukunciphisa umzimba, khumbula into esemqoka - wonke umsebenzi wakho uzokwenziwa ize uma ungalandeli izincomo noma uzama ukufeza okufunayo ngokushesha okukhulu. Khumbula ukwandisa umthwalo kancane kancane, futhi njalo ulalele imizwa yakho. Noma yimuphi umsebenzi kufanele unikeze injabulo, ngaphandle kwalokho, kungani ubalulekile?

Bukela ividiyo: Best Budget Treadmill in 2020 5 Picks For Home Walking u0026 Running (Novemba 2024).