Ndifanele ndibaleke ixesha elingakanani kwi-treadmill

Oku kuxhomekeke kakhulu kwixesha kunye nesantya sentliziyo.I-TreadmillUkubaleka kuxhomekeke kuqeqesho lwe-aerobic, kwaye isantya esiqhelekileyo esiphakathi kwe-7 kunye ne-9 sesona sifanelekileyo. Tshisa iswekile yomzimba imizuzu engama-20 ngaphambi kokubaleka, kwaye ngokubanzi uqale ukutshisa amafutha emva kwemizuzu engama-25. Ke ngoko, mna ngokwam ndikholelwa ukuba ukubaleka nge-aerobic kufuneka kuqhubeke imizuzu engama-40 ukuya kwengama-60, eli lelona xesha lifanelekileyo. Khumbula ukolula emva kokubaleka.
Ukuba kusebudeni bexesha lokwakha izihlunu, kungcono ukuba ungabi neoksijini ixesha elide emva konyango lwe-anaerobic, kwaye inokuhlala ukuya kuthi ga kwimizuzu engama-40, kungenjalo iya kuzitshisa izihlunu. Ndiyathemba ukuba ungaqhubeka kwaye ufezekise iinjongo zakho ngokukhawuleza ngokunciphisa amafutha ngempumelelo okanye ukufumana izihlunu.

I-treadmill egoqekayo ephathwayo ye-LDK

Kuxhomekeke kwinjongo yokubaleka kwakho.

1. Abantu abanenjongo yokunciphisa amafutha

Kuthatha ubuncinane imizuzu engama-30 yoqeqesho kwiI-Treadmillukufezekisa iziphumo.
Kakade ke, akuthethi ukuba ayisebenzi ngokupheleleyo kwimizuzu engama-30
Enyanisweni, ukususela kumzuzu wokuqala wokubaleka, amafutha ayatyiwa.
Kwimizuzu engama-30 yokuqala kuphela, oku kusetyenziswa akunamsebenzi, kwaye uninzi lwamandla lubonelelwa yi-glycogen endaweni yamafutha.
Ngoko ke, ukubaleka phakathi kwemizuzu engama-30 kunye neyure e-1 yeyona mali ifanelekileyo yokunciphisa umzimba.

2. Jonga uluntu oluza kujongana neenkonzo zempilo

Kukwakho neembaleki ezininzi zolu hlobo.
Phakathi kwabo, kukho abantu abaqeqesha ukusebenza kwentliziyo nemithambo yegazi, abo bathintela ukubuyela umva emva kokunciphisa umzimba ngempumelelo, kunye nabanye abantu abakwiminyaka ephakathi nabadala.
Eli qela labantu alifuni ukutya amafutha amaninzi, ngoko ke ukubaleka imizuzu engama-20 ukuya kwengama-30 kwanele.

3. Abantu abajolise ekufudumaleni

Abaqeqeshi abaninzi bokuqina bathanda ukusebenzisa ukubaleka njengomthambo wokuzifudumeza.
Kucetyiswa ukuba usebenze imizuzu emi-5 ukuya kweli-10.
Kuba iikhalori ezivela ekusebenzeni zivela kwiswekile kwizigaba zokuqala, kwaye amandla oqeqesho lwamandla nawo anikezelwa yi-glycogen.
Ngoko ke ukubaleka kakhulu kuchaphazela ukusebenza koqeqesho lokuqinisa, kwaye imizuzu embalwa yanele.

I-treadmill yokulungisa ukuhamba ngeenyawo ye-LDK

Imozulu ehlotyeni ishushu kakhulu, kwaye nokuphuma kufuna isibindi. Ngoko ke abantu abaninzi bakhetha ukuya ejimini ukuze benze umthambo. Bakungena nje ejimini, i-treadmill yeyona idumileyo. Abantu abaninzi bakhetha ukubaleka kwi-treadmill, kodwa i-treadmill inolwazi oluninzi. Ukuba isetyenziswa ngendlela engafanelekanga, inokuba lula ukwenzakala. Apha, umhleli uza kukuxelela izinto ekufuneka uziqwalasele kwi-treadmill.
Okokuqala, nokuba loluphi uhlobo lomdlalo, ukuzifudumeza kubaluleke kakhulu. Singaqala ngokwenza umthambo wokuzolula ukuze sincede izihlunu zethu zilungelelane, size sihambe imizuzu emithathu ukuya kwemihlanu ukuze sincede imizimba yethu ilungelelane. Ukuba asenzi umthambo wokuzifudumeza, kulula ukubangela ukuxinana kwemisipha, ukukruneka kwamalungu, okanye ukwenzakala okunye, ingakumbi xa kubanda. Ke ngoko, umthambo wokuzifudumeza akufuneki uthathwe lula. Emva kokuba sizifudumeze, singahamba kwi-treadmill imizuzu emithathu ukuya kwemihlanu ukuze sivumele intliziyo nemiphunga yethu ilungelelane ngaphambi kokuba siqale ukubaleka. Xa siqala ukungena kwi-treadmill, musa ukumisela isantya ngokukhawuleza. Ungaqala ngo-“3″ uze unyuke kancinci kancinci uye kwi-“3.5″,” uze uye kwi-“4″,” unyusa kancinci isantya ukuze umzimba ukwazi ukuziqhelanisa.
Ngokubanzi, ukuya ejimini akupheleli nje ekubalekeni, kodwa kukwamalunga nokwenza ezinye izivivinyo zezixhobo. Ukuzilolonga kwi-treadmill ixesha elide kunokubangela ukudinwa, kwaye okona kubaluleke kakhulu, kunokunyusa ukuguguleka kwamalungu. Ukuba idlula iyure, inokuba ngumthwalo emzimbeni. I-treadmill ikwanomsebenzi wokujonga izinga lentliziyo, kwaye abantu abaninzi banokungayinaki into yokuba ikhona. Kuya kubakho ipleyiti yesinyithi kwindawo yokubeka ingalo ecaleni kwe-treadmill. Xa izandla zakho zibanjwe kwipleyiti yentsimbi, i-treadmill iya kurekhoda ukubetha kwentliziyo yakho. Ukubetha kwentliziyo okuphezulu kumntu ngamnye kungama-220- ubudala bakho. Ukuba ufuna ukunciphisa umzimba, eyona ndlela isebenzayo yokuzilolonga nge-aerobic kukugcina izinga lentliziyo yakho liphakathi kwama-60% nama-80% ezinga lentliziyo lakho eliphezulu. I-treadmill ingasetyenziselwa ukujonga izinga lentliziyo yokubaleka kunye nokufezekisa iziphumo zokomelela komzimba. Ewe, oku kunokunceda ngamaxesha athile kuphela.
Eyona nto ibalulekileyo kukuba ungaqhubeki ubambe isiphatho. Izibambo ze-treadmill zenzelwe ukukunceda ungene kwaye uphume kwi-treadmill. Ukuthembela kakhulu kwizibambo kunokuba nefuthe elikhulu ekusebenzeni kwentliziyo, okwenza kube yinto engaqhelekanga nokuba ubaleka ngaphandle. Okubaluleke ngakumbi, ukubamba izibambo ze-treadmill ngezandla zakho kuya kunciphisa ngokuthe ngqo ukusetyenziswa kweekhalori ngama-20%. Musa ukucinga nje ukuba ukubaleka kwi-treadmillI-Treadmillinokukunceda wehlise umzimba, loo nto ayichanekanga kwaphela. Wakuba uyiqonda loo nto, usenokudinwa yonke imihla kwaye usasokola ukwehlisa umzimba.