Ungalwenza Kanjani Uhlelo Lokuzivocavoca lweTreadmill?

Ukugijima umdlalo ovame kakhulu. Kunezinhlobo eziningi zokugijima nokuthi ungayisebenzisa kanjani. Imvamisa, lapho umuntu ekhuluphele ngokweqile, noma efuna ukuqeqesha umzimba wakhe, usebenzisa lo mdlalo njengendlela elula yokufeza inhloso.

Kwesinye isikhathi alikho ithuba noma isifiso sokwenza umsebenzi wasemgwaqweni (azikho izindawo ezifanele, isimo sezulu esibi, amakilasi ayenzeka ejimini). Ngemuva kwalokho umshini wokunyathela uzosebenza njengosizo.

Kepha kulokhu, kungavela enye inkinga - ungayenza kanjani kahle? Ungathola izimpendulo zalo mbuzo nabanye abaningi kulesi sihloko.

Inqubo yokugijima kumshini wokunyathelisa

Ngaphambi kokuthatha isinqumo sokugijima kahle kuthrekhi, udinga ukuzijwayeza imithetho eyisisekelo:

1. Faka umoya wegumbi ngaphambi kokuqeqeshwa - kuzokukhululeka kakhulu ukukuqhuba.
2. Thatha izicathulo zezemidlalo nezicathulo (ongakukhetha) - izingubo ezikhethekile zizovumela umzimba wakho ukuba uhambe ngokukhululeka, akukho lutho oluzohudula futhi luguqule + izicathulo zezemidlalo noma amasokisi angeke avumele indawo evame ukuba lukhuni yebhande lokunyathela ukuba ilimaze isikhumba esibucayi sezinyawo.
3. Thatha ibhodlela lamanzi angenalutho - umzimba udinga amanzi ngesikhathi sokuzivocavoca umzimba.
4. Qala ukuqeqeshwa esiswini esihle noma esigcwele indlala - kuzoba lula kakhulu futhi kuphephe ukugijima, umsebenzi wezitho zangaphakathi ngeke uphazamiseke.
5. Sebenzisa i-simulator kahle, uyihlanganise ngokwemiyalo, kuyinto efiselekayo ukuthi yenziwe umuntu okhethekile.

Uma uwaqedile amaphuzu wangaphambilini, ungaqala! Inqubo yokugijima yinto elula, kepha idinga ukunakwa.

Qala ngokuzifudumeza:

• Ukuzungeziswa kwamaqakala eqakala, amadolo nesinqe. Lezi zivivinyo zizovimbela amalunga akho ekuqothulweni ngokweqile ngesikhathi sokuqeqeshwa.
• Ama-bend, ama-lunges, ama-rolls - ukwelula okuhle kuzokuvumela ukuthi uhambe ngokushesha futhi usheshe.

Ukuhamba kancane nakho kuyingxenye yokuzifudumeza, ukuguqukela kokuzivocavoca uqobo:

Ngena kuthrekhi, setha ijubane eliphansi, ngokwesibonelo u-4 km / h, qhubeka uhambe imizuzu engu-5-10 (isikhathi sincike ekulungiseleleni kwezinyathelo eziphakeme)

Khulisa isivinini sakho. Ijubane kufanele lenyuswe ngokwesilinganiso njalo ngemizuzu engu-5-8 ngo-0.5-1 km / h.

Khetha indlela elula kakhulu yokuhamba nokugijima yakho. Akukho okulungile okuqondile. Lalela umzimba wakho. Kubalulekile ukuthi kungabikho ukunyakaza okungazelelwe nokudlula ngokweqile.

Qaphela. Uma uqala ukuminyanisa, noma kukhona ukuzwa okucasulayo ohlangothini lwakho - yeka, yenza ukuphefumula kube kuhle. Kungenzeka kungafanele ukukhulisa ijubane kulokhu.

Uma ithrekhi yakho inomsebenzi wokuthambeka, khumbula ukuthi lapho uhamba, ithambeka akufanele leqe ku-7%. Futhi lapho isebenza - 3. Ngaphandle kwalokho, ungalimaza amalunga akho.

Ungalakha kanjani kahle uhlelo lokuzivocavoca ngetreadmill?

Udinga ukwenza uhlelo lokuqeqesha ngemuva kokuthi uthathe isinqumo ngenhloso yoqeqesho. Kunezindlela eziningi zokugijima, kuya ngokusebenza kwayo, izinga lokuqina komzimba kwalowo oqeqeshwayo. Kufanele futhi ucabangele isikhathi ozimisele ukusichitha kuthrekhi, izici zomzimba kanye nokuphikisana okungenzeka.

Uhlelo lokuqeqesha kutreadmill yamazinga ahlukene

Izinga lokuqala

Isibonelo sohlelo, landela izinyathelo:

• Ukufudumala (okuchazwe ngenhla);
• Ukufudumala - ukuhamba imizuzu engu-5-6;
• Ukuhamba - imizuzu engu-15, isivinini esanda kancane kancane. Uma ufika ku-6-8 km / h, ima lapho;
• Lapho uzizwa ukhathele, yehlisa ijubane kancane. Ukunakwa, ungadidanisi ukukhathala nokukhathala okuncane noma ubuvila - ngale ndlela umphumela uzoncipha kuphela!
• Ngemuva kwemizuzu engu-30 yokugijima okuhlanzekile, usungaqeda. Ungayenzi ngokweqile - ukulayishwa ngokweqile komzimba ongazilungiselele kungaholela ekulimaleni ngokuhlanganyela!

Uma ukuthola kunzima ukugijima amabanga ngokushesha okungaguquki - zama inqubo yokugijima yesikhawu. Ukugijima kwesikhawu kumayelana nokumboza indlela ngejubane eliguqukayo.

Ngokwesibonelo:

• Kulungele;
• Ukuzifudumeza - ukuhamba imizuzu engu-5-6;
• Ukuhamba - imizuzu engu-7-10 ngokukhuphuka kancane kwejubane;
• Uma ufinyelela isivinini sokunethezeka, qhubeka imizuzu engu-6-7, bese wehlisa ijubane ekuhambeni, qhubeka imizuzu engu-5-6 bese usheshisa futhi. Phinda lokhu izikhathi ezi-3-4.
• Ukwehlisa ijubane - nciphisa ijubane cishe nge-1 km ngehora njalo ngemizuzu engu-1.5-2 uze ume ngokuphelele.

Lolu khetho lufanelekile kubaqalayo abafuna ukunciphisa isisindo ngokushesha. Imvamisa yamakilasi ngesonto ingalungiswa. Kungcono, okungenani kabili ngesonto. Ngakho-ke kufanelekile ukuqhubeka izinyanga ezingama-2-3 uze ukujwayele.

Ileveli emaphakathi

Abagijimi abaphakathi bangathuthukisa ijubane labo, imvamisa, ibanga nesikhathi. Lokhu kuyadingeka ekusebenzeni koqeqesho, ngoba umzimba uvame ukuzivumelanisa nokujwayela ukucindezeleka.

Uhlelo:

• Kulungele;
• Ukufudumala - imizuzu engu-4-5;
• Ukuhamba imizuzu engu-5-7 ngesivinini esikhuphukile;
• Ukugijima ngejubane elingu-7-8 km ngehora.
• Isikhathi - imizuzu engama-40-45 yokusebenza okumsulwa.

Ungasebenzisa futhi ukusebenza kwesikhawu, okufana nomhlahlandlela wabaqalayo.

• Kulungele;
• Ukufudumala - imizuzu engu-4-5;
• Ukuhamba ngokusheshisa - imizuzu engu-5-7;
• Isikhathi esisheshayo - 7-8 km / h imizuzu engu-5-7;
• Isikhathi esincane - 4-6 km ngehora imizuzu engu-4-5;
• Phinda izikhathi ezingaba ngu-6-7.

Izinga lobuchwepheshe

Ungazibhekisa kuleli zinga kuphela uma uzijwayeza amahlandla ama-4 ngeviki izinyanga eziyisithupha. Kulokhu, ungazichaza ngokwakho imingcele yokuqeqesha. Isikhathi sabo singafika emahoreni amabili noma amathathu. Ngokufakwa kokuhamba, ukugijima, zombili izikhawu kanye nomfaniswano. Futhi ijubane lingu-9-10 km / h.

Isibonelo:

• Kulungele;
• Ukufudumala - imizuzu 2-3;
• Ukuhamba - imizuzu engu-3-4 ngokusheshisa;
• Ukugijima ngejubane lika-9-10 km / h ngamakhefu ngemuva kwemizuzu eyi-10.
• Isikhathi - kusuka ehoreni eli-1 kuye kwele-3.

Zonke izibonelo azithambekele. Ngomthambeka wethrekhi, yonke imingcele kufanele yehle.

Izinjongo Zokugijimisa Umshini

Khumbula inhloso yama-run akho.

Kukhona ezintathu eziyinhloko:

1. Ukubabaza. Kunezindlela ezimbili zokugijima kumshini wokulahla isisindo. Owokuqala ufanele abantu abanesisindo esiningi ngokweqile - ukuhamba imizuzu engama-40-60 ngaphandle kokuma. Ijubane lingafinyelela kumakhilomitha ama-4 ngehora.Lesibili lisebenza ngesikhawu, lichazwe ngenhla. Kubalulekile ukuthi ungazikhandli ngokweqile futhi uthathe ikhefu njalo emavikini ama-2-3, shintsha isilinganiso semithwalo uphumule ngenkathi usebenza, okokuqala u-1: 1, bese kuba ngu-2: 1, njll.
2. Ukukhuthazwa kwezempilo. Kubalulekile ukuthi ungakwenzi ngokweqile. Ayikho imihlahlandlela ethile. Kungcono ukubonisana nodokotela.
3. Ukwenza ngcono amakhono omzimba. Kulokhu, ukugcizelela kufanele kubekwe ejubaneni nesikhathi, kulalelwe imizwa yomuntu siqu. Imithwalo elokhu inyuka njalo. Uma uzivocavoca, hluka amaqembu ehlukene emisipha, hamba kalula. Isikhathi kufanele siqale kusukela kumizuzu engama-40. Ungasebenzisa imithwalo eyengeziwe - izinsimbi, ama-pancake ensimbi, izinsimbi ezikhethekile.

Ukubuyekezwa komgijimi

Ngikwenza kabili noma kathathu ngesonto. Okokuqala, ngigijimela kuthrekhi imizuzu engama-20-25 ngejubane le-13, bese kuthi isilayidi semizuzu emi-5 ngejubane le-15. Ezinyangeni ezimbili, kwathatha i-1.5 kg, imisipha nesikhumba kwaqina ngokusobala. Ukuphakama 175, isisindo 60 kg.

UCatherine. Iminyaka engu-35

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Izinyanga ezi-3 i-8 kg, angigijimi, ngihamba ngejubane le-6-7 km ngehora. Ukuqeqeshwa ngosuku kungu-10-12 km. Izikhathi ezi-3-4 ngesonto. Ngidla njengakuqala.

Alyona

Kade ngizijwayeza ukulandela ithrekhi inyanga yesi-2. Ngilahle u-5 kg, ngizama ukudla kahle. Ngeluleka wonke umuntu ukuthi angayi ejimini noma emgwaqweni.

Masya

Ngisebenza ku-treadmill, kusuka ebuhleni: Akudingeki ngiye ndawo, ngincipha ngokuphelele ngokuhlangana nokudla.
Kwamaphutha: kugcwele ukugijima egumbini (ngaphambi kokuba ithrekhi ibe ku-loggia, ngakho-ke kune- + 15 yokugijima), futhi kusihlwa, ebusuku, awugijimi - ukuphazamisa omakhelwane. Intengo, vele, ibingazukuthenga ngokuqinisekile manje, ngoba iminyaka engu-4 ngigijime cishe izinyanga eziyi-8.

UJulia

Ngangifuna ukunciphisa isisindo ngokushesha. Ngifunde isonto ngesikhathi sami samahhala imizuzu engama-40-60. Ijubane - 6-7. Kuthathe 2.5 kg. Vele, kanye nokudla.

U-Arina

Uma ufuna indlela ethembekile nephephile yokwehlisa isisindo, uthuthukise impilo yakho noma uthuthukise ikhono lakho lomzimba, umshini wokunyathelisa uyindlela engcono yokufeza iphupho lakho.

Kuthatha isikhala esincane ekamelweni, kubiza isilinganiso sama-ruble ayizinkulungwane eziyi-15. Kuyasiza ukulungisa kahle isibalo nempilo ngendlela ethokozisayo. Akudingi isikhathi esiningi nomzamo. Ngokuya ngazo zonke izincomo nemithetho, umphumela ngeke ukugcine ulindile.

Bukela ividiyo: Uzoyithola Kanjani uhlele ekhoneni (Julayi 2025).