Kule mihla, i-treadmill iye yaba sisixhobo esihle kakhulu sokuzilolonga emehlweni abantu abaninzi abanomdla wokunciphisa umzimba kunye nokomelela komzimba, kwaye abanye abantu bade bayithenge ngqo baze bayibeke ekhaya, ukuze bakwazi ukuyiqala nangaliphi na ixesha xa befuna ukubaleka, baze emva koko bakwazi ukubaleka okwethutyana ngaphandle kwengxaki. Kwabo baxinezelekileyo ngexesha kwaye besempilweni embi, i-treadmill inokuba luncedo ngeendlela ezininzi. Kodwa ngaba usakufumana ukubaleka kwi-treadmill kuyonwabisa ukuba uxelelwe ukuba ekuqaleni yayisixhobo sokuhlushwa?
1. Ekuqaleni kwenkulungwane ye-19, injineli yaseBritane yavelisa isixhobo sokuthuthumbisa apho amabanjwa kwakufuneka aqhubeke enyathela ipedali ukuze ajike ivili, nto leyo eyayivelisa amandla okupompa amanzi okanye ukugaya iinkozo. Ukusetyenziswa kwesi sixhobo kwakuwajezisa amabanjwa kwaye kwawanika inzuzo kumsebenzi wawo.
2. Nangona kunjalo, urhulumente waseBritane ekugqibeleni wayivala ukusetyenziswa kwesi sixhobo sokuthuthumbisa kuba umsebenzi ophindaphindayo nodinisayo wawutshabalalisa ingqondo.
3. Okubangel’ umdla kukuba, nangona bekungavumelekanga, i-treadmill, eyayiyilwe njengomzekelo wayo, iye yathandwa kwihlabathi liphela.
I-Treadmill ebomini bethu sisixhobo esiqhelekileyo sokuqina komzimba, kodwa ngoku ikwayindlela ethandwayo yokunciphisa umzimba, ukuba isantya se-treadmill sifanele kangakanani ukunciphisa umzimba? I-Treadmill ibaleka njani ukunciphisa umzimba ngokukhawuleza? Ngokwesiqhelo abantu abaninzi baya kukhetha ukusebenzisa i-treadmill ukunciphisa umzimba, amandla omthambo ngokubanzi ukugcina amandla abo aphezulu omthambo malunga ne-75% yesiphumo esihle sokunciphisa umzimba, apha siza kudibana ukuze siqonde!
Isantya seTreadmill singakanani esifanelekileyo ekunciphiseni ubunzima
Isantya seTreadmill: Ulawulo lwesantya sokubaleka samadoda kwiikhilomitha ezisi-8 ukuya kwezili-10 ngeyure, ulawulo lwesantya sokubaleka sabasetyhini kwiikhilomitha ezisi-6 ukuya kwezisi-8 ngeyure lufanelekile ekunciphiseni ubunzima. Ukuqina kokuzilolonga kungcono ekunciphiseni ubunzima xa kugcinwa malunga ne-75% yobukhulu bokuzilolonga bomntu. Indlela yokuqala yokulawula ukuqina kokuzilolonga kukulinganisa inani le-pulse ngomzuzu, elibalwa njenge (220-ubudala) * 75%, oko kukuthi inani le-pulse ekufuneka ingcali ilugcine ngexesha lenkqubo yokubaleka, kwaye umgijimi angakhetha isantya esifanelekileyo ngokwesi pulse. Indlela yesibini yokufumanisa olu xinzelelo lwe-75% kukuziva, abagijimi bazive bediniwe kwaye bengadiniwe ngexesha lenkqubo yokubaleka, oko kukuthi, ubunzulu be-75%. Okokugqibela, nantsi ixabiso elibhekisayo lamadoda nabafazi ababalekayo kwisantya se-75%, isantya sokubaleka samadoda silawulwa kwiikhilomitha ezisi-8 ukuya kwezili-10 ngeyure, isantya sokubaleka sabasetyhini silawulwa kwiikhilomitha ezisi-6 ukuya kwezisi-8 ngeyure.
Indlela yokunciphisa umzimba ngokukhawuleza
Fudumeza imizuzu eli-10 uze ungene kwimeko yokuzilolonga
Okokuqala hamba kancinci imizuzu emi-5, uze emva koko utshintshele kwimeko yokuhamba ngokukhawuleza okukhulu, ixesha lokuhamba ngokukhawuleza nalo liyimizuzu emi-5. Injongo ephambili yenkqubo yokuhamba ngokukhawuleza kukushukumisa amalungu aphezulu namathanga kakhulu, ukuze zonke izihlunu zomzimba zibandakanyeke kwintshukumo, kwaye yonke imithambo-luvo ingene ngokukhawuleza kwimeko yokuhamba. Kwangaxeshanye, likwalithuba elihle lokugqiba isigaba sokufudumeza ukulungisa isantya, ukuma kunye nokuphefumla.
Qhuba imizuzu engama-20 ukuze usebenze zonke izihlunu
Emva kwemizuzu eli-10 yokuzifudumeza, uvuselela izihlunu zomzimba, yonke imithambo-luvo ikwimeko yovuyo. Xa ubaleka, qiniseka ukuba unyusa ukuthambekela kwetreadmill ukuya kwi-10°, abantu abaninzi abayi kuqonda kakuhle ukuba ukuzilolonga kwitreadmill enokuthambekela kuya kwenza amathole abe makhulu, kwaye izihlunu zethole ziya kukhula ngokuthe tye, eneneni, ngokuchaseneyo, ngenxa yokuthambekela, izihlunu zethole zoluliwe phezulu, aziyi kwenza amathole abe makhulu kuphela, kodwa ziya kwenza amathole abe mncinci. Ukuba emva kokungena kwinqanaba lokubaleka, sisabaleka kwitreadmill enokuthambekela kwe-0°, kwangoko xa sifika emva kokuba iinyawo zethu zipholile emoyeni, siya kuba nefuthe elikhulu kwi-patella yethu yamadolo.
Baleka ngesantya esiphakathi imizuzu engama-20 ukuze utshise amafutha amaninzi
Emva kokukhawulezisa kancinci kancinci, lixesha lokungena kwisantya esiphakathi sokubaleka, ixesha kunye nobunzima bokubaleka ngesantya esiphakathi kufuneka kukhokelwe ngabaqeqeshi abaziingcali, ukubaleka ngesantya esiphakathi ukuba unako ukunamathela kwimizuzu engaphezu kwe-15 kunokufezekisa ngokupheleleyo injongo yokuqinisa umzimba. Eli nqanaba kufuneka linike ingqalelo ukugcina ulungelelwano lomzimba, zombini izandla zigobile engqinibeni esinqeni ngaphambi nasemva kokujija ingalo, ukukhawulezisa imvamisa yokuphefumla, ukuphefumla ukuba kusebenze, izihlunu zesisu zibandakanyeka ngokukhutheleyo ekuphefumleni, omabini amehlo ejonge phambili, intloko injalo.
Ukubaleka ngesantya esiphakathi kukungena kwinqanaba lokutshisa amafutha, emva kwemizuzu engama-20 yokuqala yokuzilolonga, i-glycogen egciniweyo yomzimba sele ibolile, ngeli xesha ukuze kuqhubekeke umthambo omkhulu kuya kufuneka ugcinwe emzimbeni wamafutha ukuze wongeze amandla omzimba, ukufezekisa injongo yokutya amafutha. Kwangaxeshanye, isisu ukususela ekuqaleni kokubaleka kwimeko eqhubekayo yokuxinana kwesisu, ukubumba isisu semisipha emilonyeni kunceda kakhulu, kwaye isiphumo sokuhlala ixesha elide siyabonakala.
Ukucothisa okuthambileyo imizuzu eli-10, umzimba uphumla kancinci kancinci
Inxalenye yokugqibela kufuneka inciphise kancinci isantya sokubaleka, ukusuka kwi-8km/h ukuya kwi-6km/h, emva koko ukuya kwi-3km/h, i-gradient ukusuka kwi-30° ukuya kwi-10° kancinci, iqhubeke malunga nemizuzu eli-10. Ukunciphisa ngokukhawuleza isantya kuya kwenza izihlunu zomzimba wonke ziphumle ngoko nangoko, ukuphumla ngequbuliso kunokuphelisa ukudinwa okwethutyana kuphela, kwaye emva kokukhululeka okomzuzwana, iintlungu zomzimba wonke ziya kwenza izihlunu zakho zife, ngeli xesha kuyimfuneko ukuqinisekisa ukuba uxinzelelo lwemithambo-luvo yemoto kunye nentshukumo yemisipha ngokunyuka kwe-gradient, kwaye kwangaxeshanye, ukuhamba nge-gradient ye-30° kakhulu kunokwandisa ukolula kwezihlunu zethole kunye nemisipha kwithole, kwaye izihlunu ze-gluteal nazo ziyaqina kwaye ziphakamisa ngokuziqengqa kwebhanti yokubaleka.
Ingakanani isantya se-treadmill esifanelekileyo ekunciphiseni ubunzima? Unganciphisa njani ubunzima ngokukhawuleza xa ubaleka kwi-treadmill? I-Treadmill sisixhobo sokuzilolonga esiqhelekileyo ebomini bethu, kwaye ikwayindlela ethandwayo yokunciphisa umzimba kule mihla.
Ulwazi lokunciphisa ubunzima kwiTreadmill
1, ukusetyenziswa ngokufanelekileyo komsebenzi wohlengahlengiso lwethambeka le-treadmill
Ngokutsho kweziphumo zovavanyo zeengcali eziqinisekisiweyo: xa ummiselo wethu wokuthambeka unyuke ngama-degrees ama-5, ukubetha kwentliziyo ngomzuzu kunyuke ngama-10-15 amaxesha, nto leyo ebonisa ukuba ukuthambeka kumgaqo kunokunyusa ngempumelelo amandla omthambo wokubaleka kwemisipha. Kodwa ngeli xesha kufuneka unikele ingqalelo, ungadluli kwi-80% yesantya sentliziyo yabo iyonke. Ukongeza ekusebenziseni ukuthambeka kwenyathelo elikhulu kwisantya esiphakathi ukuhamba kunokufezekisa isiphumo esihle sokuphakamisa iimpundu.
2, musa ukubaleka kwi-treadmill ngamanyathelo amancinci
Isantya sokubaleka simalunga ne-6-8km, esikwasisantya esilungileyo sokubaleka, kolu luhlu lwesantya ubaleka kwi-treadmill exercise, nangona isantya singakhawulezi, kodwa sisebenza kakuhle, nto leyo uninzi lwabathandi bokubaleka kwi-treadmill bayayithanda isantya. Kodwa khumbula, musa ukusebenzisa inyathelo elincinci ukwenza umthambo, kuba inyathelo elincinci lenza ukuba intliziyo yabo ibetha kancinci, ukutya kwethu iikhalori akwanelanga ukufezekisa isiphumo somthambo.
3, ukubaleka rhoqo kwi-treadmill imizuzu engaphezu kwama-40
Ekuqaleni kokuzilolonga okuphakathi, umzimba awusebenzisi amafutha ngoko nangoko ukuze ufumane amandla, ubuncinane uthatha malunga nemizuzu engama-30, amafutha anokukhululwa kwi-lipid reservoir aze athuthwe aye kwizihlunu, njengoko ixesha lokuzilolonga liqhubeka likhula, umlinganiselo wamafutha ukuze ufumane amandla uya unyuka kancinci kancinci. Okukhona ixesha lokuzilolonga lide, kokukhona isiphumo sokunciphisa umzimba siba ngcono.
Umshicileli:
Ixesha lokuthumela: Novemba-01-2024
