Kufuneka ndibaleke ixesha elingakanani kwi-treadmill

Oku ikakhulu kuxhomekeke kwixesha kunye nesantya sentliziyo.I-Treadmillukubaleka koloqeqesho lwe-aerobic, kunye nesantya ngokubanzi phakathi kwe-7 kunye ne-9 yeyona ifanelekileyo. Tshisa iswekile yomzimba kwimizuzu engama-20 phambi kokuba usebenze, kwaye uqalise ukutshisa amanqatha kwimizuzu engama-25 kamva. Ke ngoko, mna ndiyakholelwa ukuba ukubaleka kwe-aerobic kufuneka kuqhubeke imizuzu engama-40 ukuya kuma-60, elona xesha lifanelekileyo. Khumbula ukolula emva kokubaleka.
Ukuba kuthe ngexesha lokwakhiwa kwemisipha, kungcono ukuba ungabi nayo i-oksijini ixesha elide emva kokunyanga kwe-anaerobic, kwaye inokuhlala ukuya kwimizuzu engama-40, ngaphandle koko iya kutshisa imisipha. Ndiyathemba ukuba unokuphikelela kwaye ufezekise iinjongo zakho ngokukhawuleza ngokunciphisa ngempumelelo amanqatha okanye ukufumana imisipha.

I-LDK ephathekayo i-foldable treadmill

Kuxhomekeke kwinjongo yokubaleka kwakho.

1. Abantu abanenjongo yokunciphisa amafutha

Kuthatha imizuzu engama-30 ubuncinane yoqeqesho kwiI-Treadmillukufumana iziphumo.
Kakade ke, akuthethi ukuba ayisebenzi ngokupheleleyo kwimizuzu engama-30
Ngokwenyani, ukusuka kumzuzu wokuqala wokubaleka, amanqatha ayatyiwa.
Kuphela kwimizuzu engama-30 yokuqala, oku kusetyenziswa akunanto, kwaye uninzi lwamandla lunikezelwa yi-glycogen kunamafutha.
Ke ngoko, ukubaleka phakathi kwemizuzu engama-30 kunye neyure ye-1 yeyona mali ifanelekileyo yokuncipha.

2. Abantu ekujoliswe kubo kukhathalelo lwempilo

Kukho neembaleki ezininzi zolu hlobo.
Phakathi kwabo, kukho abantu abaqeqesha umsebenzi wabo we-cardiovascular function, abo banqanda ukuphindaphinda emva kokulahlekelwa kwesisindo esiyimpumelelo, kunye nabantu abaphakathi kunye nabantu abadala.
Eli qela labantu alifuni inani elikhulu lokusetyenziswa kwamafutha, ngoko ke i-20 ukuya kwi-30 iminithi yokugijima yanele.

3. Abantu abajonge ukufudumala

Uninzi lwabaqeqeshi bamandla bathanda ukusebenzisa ukubaleka njengomsebenzi wokufudumala.
Kucetyiswa ukuba ubaleke imizuzu emi-5 ukuya kwe-10.
Ngenxa yokuba iikhalori ezivela ekubalekeni zivela kwiswekile kwizigaba zokuqala, kwaye amandla oqeqesho lwamandla nawo anikezelwa yi-glycogen.
Ngoko ukubaleka kakhulu kuchaphazela ukusebenza koqeqesho lwamandla, kwaye imizuzu embalwa yanele.

I-LDK ehambayo yokuvuselela i-treadmill

Imozulu yasehlotyeni ishushu kakhulu, kwaye nokuphuma kufuna inkalipho. Bayanda abantu abakhetha ukuya kwindawo yokuzivocavoca umzimba. Nje ukuba bangene kwindawo yokuzivocavoca, i-treadmill yeyona nto idumileyo. Abantu abaninzi bakhetha ukubaleka kwi-treadmill, kodwa i-treadmill nayo inolwazi oluninzi. Ukuba isetyenziswe ngokungafanelekanga, kunokuba lula ukwenzakala. Apha, umhleli uya kukuxelela ezinye izinto ekufuneka uzithathele ingqalelo kwi-treadmill.
Okokuqala, nokuba unjani na umdlalo, ukuzifudumeza kubaluleke kakhulu. Singaqala senze umthambo wokuzolula ukunceda izihlunu zethu ukuba ziqhelane, kwaye emva koko sihambe imizuzu emithathu ukuya kwemihlanu ukunceda imizimba yethu ukuba iziqhelanise nayo. Ukuba asilwenzi imithambo yokufudumala, kulula ukubangela ukuqaqanjelwa kwezihlunu, ukukruneka kwamalungu, okanye okunye ukwenzakala, ngakumbi kwimozulu ebandayo. Ngoko ke, imithambo yokufudumala akufanele ithathwe lula. Emva kokufudumala, sinokuhamba kwi-treadmill imizuzu emithathu ukuya kwemihlanu ukuvumela intliziyo kunye nemiphunga yethu ukuba iqhelane ngaphambi kokuba siqalise ukubaleka. Xa uqala ukungena kwi-treadmill, musa ukuseta isantya ngokukhawuleza. Ungaqala ngo "3" kwaye ngokuthe ngcembe uyandise ukuya ku "3.5", emva koko uye ku "4", ngokuthe ngcembe wandise isantya ukunika umzimba inkqubo yokuziqhelanisa.
Ngokubanzi, ukuya kwindawo yokuzivocavoca ayikokubaleka nje kuphela, kodwa nokwenza ezinye izixhobo zokuzilolonga. Ukuzivocavoca kwi-treadmill ixesha elide kunokubangela ukudinwa, kwaye okona kubaluleke kakhulu, kunokonyusa ukunxiba ngokudibeneyo. Ukuba idlula iyure, inokuba ngumthwalo emzimbeni. I-treadmill inomsebenzi wokubeka iliso kwizinga lentliziyo, kwaye abantu abaninzi banokubujonga ubukho bayo. Kuya kubakho ipleyiti yentsimbi kwi-armrest ecaleni kwe-treadmill. Xa izandla zakho zibanjwe kwipleyiti yentsimbi, i-treadmill iya kurekhoda ukubetha kwentliziyo yakho. Ubuninzi bentliziyo yomntu ngamnye ngama-220- ubudala bakho. Ukuba ufuna ukunciphisa umzimba, eyona ndlela isebenzayo yokwenza umthambo kukugcina ukubetha kwentliziyo yakho phakathi kwe-60% kunye ne-80% yezinga eliphezulu lentliziyo yakho. I-treadmill ingasetyenziselwa ukujonga ukusebenza kwentliziyo kunye nokufezekisa iziphumo zokufaneleka. Kakade ke, oku kunokuncedwa ngamaxesha athile kuphela.
Eyona nto ibalulekileyo kukuba ungaqhubeki ubambe isibambo. Ii-handrails ze-treadmill ziyilelwe ukukunceda ukuba ukhwele kwaye uphume kwi-treadmill. Ukuthembela ngokugqithisileyo kwii-handrails kunokuba nefuthe elibalulekileyo ekusebenzeni kwe-cardiovascular, okwenza kube yinto engekho ngokwemvelo naxa ubaleka ngaphandle. Okubaluleke ngakumbi, ukubamba i-handrails ye-treadmill ngezandla zakho kuya kunciphisa ngokuthe ngqo ukusetyenziswa kwekhalori nge-20%. Musa ukucinga nje ukuba ubaleka kwiI-Treadmillinokukunceda unciphise umzimba, oko kukuqonda okungalunganga ngokupheleleyo. Wakuba unolwazi olunjalo, usenokudinwa yonke imihla yaye usenobunzima bokunciphisa umzimba.