Izinzuzo zokuzivocavoca kumshini wokunyathelisa

Ucwaningo lukhombisile ukuthi imizuzu eyi-15 nje yokugijima nsuku zonke ingaqinisa uhlelo lwemisipha lomuntu.

Ngaphezu kwalokho, umphumela omuhle ubonwa isikhathi eside. Akukwazi njalo ukuhamba nge-treadmill emgwaqweni; ithrekhi ekhethekile ithengwa ukuze isebenze njalo.

I-Treadmill - okwenzayo, izinzuzo zezempilo

Izikhungo eziningi zokwelashwa zinezinyawo zokunyathela njengengxenye yokwelashwa ngokomzimba.

Kusebenza ezimweni ezilandelayo:

1. Ukwehlisa isisindo.
2. Ukugcina isimo esihle somzimba jikelele.
3. Ngokukhuthazela.
4. Ukwenza ngcono isimo sohlelo lwe-cardiovascular.
5. Okwe-system yokuphefumula.
6. Ukuqinisa imisipha nokuyigcina isesimweni esihle.
7. Ukwenza ngcono isimo sengqondo somuntu.

Kwezinye izimo, kungavunyelwe ukusebenzisa i-simulator okukhulunywa ngayo, kanye nokwenza ukugijima okuvamile. Lokhu kungenxa yomphumela ojwayelekile emzimbeni womuntu.

Ukubabaza

Kukhona nje inani elikhulu lezindlela ezahlukahlukene, ukudla kanye nokuzivocavoca umzimba okuhlose ukunciphisa isisindo. Uma kungekho zifo ezinzima, kunconywa ukuthi kusebenze njalo.

Ukusetshenziswa kwetreadmill kubonakala ngalezi zici ezilandelayo:

1. Kungenzeka ulungise umthwalo osetshenzisiwe. Akunconywa ukuthi usebenzise umthwalo omkhulu emzimbeni ngokushesha, ngoba lokhu kuba yimbangela yokulimala okuhlukahlukene.
2. Amakhalori amaningi asetshenzisiwe ngesikhathi sokusebenza. Kulokhu, cishe yonke imisipha iyabandakanyeka, okwandisa ukusebenza kahle.

Ukwehlisa isisindo, imishini yokunyathela isetshenziswa kaningi. Umphumela ubonwa ngemuva kwamasonto ambalwa, konke kuya ngezici zecala elithile.

Ukugcina isimo somzimba jikelele

Abantu abaya ejimini bayazi ukuthi ukugijima kusiza ukugcina umzimba wonke usesimweni esihle.

Kunconywa ukugijima kumshini wokunyathelisa:

1. Endabeni lapho udinga ukususa amafutha angaphansi.
2. Uma umsebenzi ubandakanya ukuhlala isikhathi eside. Ukugijima kukuvumela ukuba ukhiphe umthwalo oyindida emzimbeni.
3. Lapho wenza ezemidlalo ezahlukahlukene ukugcina umzimba usesimweni esihle.

Uma izifo zingekho, ukugijima njalo kukuvumela ukuthi uzigcine usesimweni esihle, kuyilapho kungadingekile ukuthi uhambe ibanga elide.

Ukuthuthukisa ukukhuthazela

Ochwepheshe abaningi bathi ukugijima njalo kungathuthukisa ukukhuthazela.

Kuyadingeka:

1. Lapho wenza umsebenzi wezandla. Ibuye inikeze nokusetshenziswa kwemali kwama-calories, ukulungiselela kokuqala kukuvumela ukuthi wenze umzimba uqinise ngokwengeziwe.
2. Lapho udlala imidlalo. Imidlalo eminingi yezemidlalo nokuzivocavoca kudinga ukukhuthazela okuphezulu, ngaphandle kwayo akunakwenzeka ukuthola imiphumela ephezulu.
3. Ngokuchayeka isikhathi eside ezimeni ezinzima zemvelo. Ngisho nokuhamba ngaphandle emazingeni okushisa aphakeme kudala ubunzima obuningi.

Ukukhuthazela kuyadingeka ezimeni ezahlukahlukene. Kodwa-ke, okunye ukuzivocavoca akukuvumeli ukuthi uzuze umphumela ofanayo.

Okwesistimu yenhliziyo

Ukugijima kuthinta lonke uhlelo lwezinhliziyo. Ngasikhathi sinye, ukuzivocavoca okwenziwe kahle kuyakuqinisa, kukwenze ungabi sengozini yokucindezeleka.

Phakathi kwezici, siphawula okulandelayo:

1. Ukugijima kuvimbela izifo eziningi ezihlobene nesistimu yenhliziyo. Kodwa-ke, kufanele uqale ukuzijwayeza ngaphambi kokuvela kwezimpawu zokuqala, ngoba awukwazi ukugijima lapho kuvela isifo.
2. Inhliziyo iba namandla okumelana nengcindezi. Umswakama ophakeme kakhulu nokushisa, ukusebenza ezimeni ezinzima, ukuvezwa isikhathi eside ekushiseni - lokhu nokunye okuningi kunomthelela omubi emzimbeni womuntu.
3. Umzimba uba sengozini yokuthinteka emvelweni.

Ungakhohlwa ukuthi kwezinye izimo, ukugijima kungabangela ukuthuthukiswa kwezifo zenhliziyo. Yingakho ukugijima kufanele kwenziwe kucatshangelwa isimo somzimba.

Okwe-system yokuphefumula

Ngesikhathi sokuhamba kwesikhathi, uhlelo lokuphefumula luyasebenza.

Ucwaningo lukhombisa ukuthi ukugijima njalo kunga:

1. Khulisa ivolumu yamaphaphu.
2. Ukusheshisa ukubuyiswa kwamaseli athintekile.
3. Nciphisa amathuba okuba nezifo ezithinta uhlelo lokuphefumula.

Ukufeza umphumela oyifunayo, kufanele uphefumule kahle ngesikhathi sokugijima. Kungakho ngokuhamba kwesikhathi kuphela lapho izinguquko ezenzekayo zingashintshwa.

Ukuqinisa nemisipha yethoni

Amakhalori amaningi asetshenzisiwe ngesikhathi sokusebenza. Kulokhu, cishe yonke imisipha iyabandakanyeka, ngoba yakhelwe ukugcina ukuma komzimba.

Ukugijima kukuvumela ukuthi:

1. Hlanganisa yonke imisipha. Ezinye zazo cishe azikwazi ukusebenza ngemishini yokuqeqesha amandla.
2. Inomphumela omuhle emigqeni.
3. Nikeza ithoni esikhathini eside.
4. Yenza ukuqeqeshwa okuphelele.
5. Nikeza ukufudumala okuphelele kwemisipha ngaphambi kokwenza izivivinyo zamandla ezahlukahlukene. Abasubathi abaningi bahlala befaka ijog elula ekuzilungiseleleni kwabo, esimweni sokuziqeqesha ejimini, kusetshenziselwa umshini wokunyathela lokhu.

Ngisho nabadlali abavame ukuvakashela ijimu bayaluzwa ushintsho olwenzekayo. Ukugijima kubhekwa njengokuzivocavoca okunzima kakhulu ngenxa yomthelela wayo oyinkimbinkimbi.

Ngesimo sengqondo

Ochwepheshe bathi ezemidlalo zingenye yezindlela zokwelapha ezingcono kakhulu zokucindezeleka.

Lokhu kungenxa yamaphoyinti alandelayo:

• Ngokuqeqeshwa okungapheli, umlingisi wakhiwa ongamelana namathonya engqondo.
• Ngesikhathi sokugijima, umuntu ugxila kuphela ekwenzeni izivivinyo. Ngakho-ke, kungenzeka ukuthi ususe imicabango engaphandle.
• Ngokuhamba kwesikhathi, umphumela uzobonakala. Uma usuyizuzile, ukuzethemba kwakho kuyakhuphuka.

Bancoma ukungena kwezemidlalo nabangani, ngoba kulula ngokwengqondo. Kungakho kunconywa ukuhamba nokugijima ejimini noma kwesinye isikhungo esifanayo.

Ukulimaza nokuphikisana

Njengoba kushiwo ngaphambili, amakilasi aqhutshwayo angalimaza nempilo yabantu.

Akuvunyelwe ukwenza ukuphikisana kwe:

1. Izifo zesistimu yenhliziyo. Zijwayelekile impela namuhla ngenxa yokungondleki kahle. Ukugijima ngesifo esinjalo kungenzeka kuphela ngemvume evela kudokotela oya khona.
2. Ngokuthuthukiswa kwezifo zokuphefumula. Ngesikhathi sokugijima, amaphaphu asebenza ngenkuthalo. Kungakho ezinye izifo zingakhula ngokushesha ngokugijima njalo kokunyathelisa.
3. Uma kwenzeka kulimala uhlelo lwe-musculoskeletal. Ezinye izifo zithinteka ekucindezelekeni.
4. Izinkinga zamathambo namalunga.
5. Ukulimala. Ngisho nokulimala okuvele eminyakeni eminingana edlule, ngomthelela onamandla, nakho kuzodala izinkinga eziningi.
6. Isisindo esiningi kakhulu. Ukugijima kuleli cala kungadala ukuthuthukiswa kwezinye izifo. Kungumkhuba ojwayelekile lapho isisindo sincishiswa ngokudla, ngemuva kwalokho baqhubekele emakilasini.

Isistimu yenhliziyo ihlupheka kakhulu ekusebenzeni okungafanele. Ukulimala okudala nakho kungaba kubi kakhulu. Ngakho-ke, kunconywa ukugijima ngemuva kokubonisana nodokotela.

Umkhuba ophephile futhi osebenzayo

Ukuhambisana neminye imithetho kukuvumela ukuthi ukhiphe amathuba okulimala.

Imithetho yezokuphepha imi kanje:

1. Oqalayo ukhetha isivinini esincane.
2. Ngaphambi kwekilasi, naka isimo sezintambo.
3. Lapho kuvela izimpawu zokuqala zokukhathala, ijubane linciphisa ijubane noma ukugijima kuyeka ngokuphelele.
4. Lapho kuba nobuhlungu obukhali, isifundo siyama. Ngokugijima okufanele, ukukhathala kwakheka kancane kancane.

Ukwandisa ukusebenza koqeqesho, kuthuthukiswa uhlelo lokuqeqeshwa komuntu ngamunye. Ungaphuli uhlelo, ngoba lokhu kuzonciphisa kakhulu ukusebenza kahle. Uma umgomo ngokuyinhloko uhlobene nokuncipha kwesisindo, khona-ke ukudla okuthuthukisiwe kuyalandelwa.

Ukuzivocavoca okwenziwe kumshini wokunyathelisa kunomthelela oyinkimbinkimbi emzimbeni womuntu. Izindleko zesimulator enjalo ziphakeme impela; kudinga isikhala ukuyibeka.

Bukela ividiyo: Umshini weqhwa, umenzi weqhwa, umshini wokwenza iqhwa, imishini yeqhwa, indlela yokwenza iqhwa, umsh (April 2025).