Kulezi zinsuku, i-treadmill isibe yimishini yokuzivocavoca emihle kakhulu emehlweni abantu abaningi abathanda ukwehlisa isisindo kanye nokuqina komzimba, futhi abanye abantu baze bayithenge ngqo bayibeke ekhaya, ukuze bayiqale nganoma yisiphi isikhathi lapho befuna ukugijima, bese begijima isikhashana ngaphandle kwenkinga. Kulabo abacindezelwe isikhathi futhi abanempilo embi, i-treadmill ingaba usizo ngezindlela eziningi. Kodwa ingabe usakuthola kujabulisa ukugijima ku-treadmill uma utshelwa ukuthi ekuqaleni kwakuyithuluzi lokuhlushwa?
1. Ekuqaleni kwekhulu le-19, unjiniyela waseBrithani wakha ithuluzi lokuhlupha lapho iziboshwa kwakudingeka ziqhubeke zinyathela khona iphini ukuze ziphendule isondo, elalikhiqiza amandla okupompa amanzi noma ukugaya okusanhlamvu. Ukusetshenziswa kwaleli thuluzi kwakujezisa iziboshwa futhi kwanikeza inzuzo emsebenzini wazo.
2. Kodwa-ke, uhulumeni waseBrithani wagcina uvimbele ukusetshenziswa kwalesi sixhobo sokuhlupha ngoba umsebenzi ophindaphindayo nokhathazayo wawulimaza kakhulu ingqondo.
3. Ngokuthakazelisayo, naphezu kokuvinjelwa, umshini wokugijima, owawuklanywe njengesibonelo, usuthandwa emhlabeni wonke.
I-Treadmill ezimpilweni zethu iyithuluzi lokuzivocavoca elivamile kakhulu, kodwa futhi manje selidumile kakhulu indlela yokunciphisa isisindo, ukuthi isivinini se-treadmill singakanani esifaneleka ukwehlisa isisindo? I-Treadmill egijima indlela yokunciphisa isisindo ngokushesha? Ngokuvamile abantu abaningi bazokhetha ukusebenzisa i-treadmill ukuze banciphise isisindo, ukuqina kokuzivocavoca okuvamile ukuze balondoloze ukuqina kwabo okuphezulu kokuzivocavoca okungaba ngu-75% womphumela omuhle kakhulu wokunciphisa isisindo, lapha sihlangana ukuze sikuqonde!
Isivinini se-Treadmill singakanani esifaneleka ukwehlisa isisindo
Isivinini se-treadmill: ukulawula isivinini sokugijima kwabesilisa ngamakhilomitha angu-8 kuya kwangu-10 / ihora, ukulawula isivinini sokugijima kwabesifazane ngamakhilomitha angu-6 kuya kwangu-8 / ihora okufanelekela ukwehlisa isisindo. Ukuqina kokuzivocavoca kungcono kakhulu ekunciphiseni isisindo uma kugcinwa cishe ku-75% wokuqina kokuzivocavoca okuphezulu komuntu. Indlela yokuqala yokulawula ukuqina kokuzivocavoca ukukala inani lokushaya kwenhliziyo ngomzuzu, elibalwa njengo (220-ubudala) * 75%, okungukuthi inani lokushaya kwenhliziyo okudingeka uchwepheshe aligcine ngesikhathi senqubo yokugijima, futhi umgijimi angakhetha ijubane elifanele ngokwalokushaya kwenhliziyo. Indlela yesibili yokunquma lo mfutho ongu-75% iwukuzizwa, abagijimi bazizwa bekhathele futhi bengakhathele ngesikhathi senqubo yokugijima okungu-75% ukuqina. Okokugcina, nansi inani elibhekisela kumadoda nabesifazane ijubane lokugijima ngamandla angu-75%, ijubane lokugijima labesilisa lilawulwa ngamakhilomitha angu-8 kuya kwangu-10 ngehora, ijubane lokugijima labesifazane lilawulwa ngamakhilomitha angu-6 kuya kwangu-8 ngehora.
Indlela yokunciphisa isisindo ngokushesha
Fudumeza imizuzu eyi-10 bese ungena esimweni sokuzivocavoca
Okokuqala hamba kancane imizuzu emi-5, bese ushintshela kancane kancane esimweni sokuhamba ngokushesha okukhulu, isikhathi sokuhamba ngokushesha naso siyimizuzu emi-5. Inhloso eyinhloko yenqubo yokuhamba ngezinyawo ukujikisa kakhulu imilenze namathanga aphezulu, ukuze yonke imisipha yomzimba ihileleke ekunyakazeni, futhi yonke imizwa ingene ngokushesha esimweni sokunyakaza. Ngesikhathi esifanayo, futhi kuyithuba elihle lokuqedela isigaba sokufudumeza ukuze ulungise ijubane, ukuma kanye nokuphefumula.
Gijima imizuzu engama-20 ukuze usebenze yonke imisipha
Ngemva kwemizuzu engaba yi-10 yokufudumala, kusebenze imisipha yomzimba, yonke imizwa isesimweni sokujabula. Lapho ugijima, qiniseka ukuthi uphakamisa ukuthambekela kwe-treadmill kufike cishe ku-10 °, abantu abaningi bazoqonda kabi ukuthi ukuzivocavoca ku-treadmill enokuthambekela kuzokwenza amathole abe makhulu, futhi imisipha yamathole izokhula ngokuvundlile, empeleni, ngokuphambene nalokho, ngenxa yokuthambekela, imisipha yamathole yeluliwe phezulu, ngeke nje yenze amathole abe makhulu, kodwa izokwenza amathole abe buthakathaka. Uma ngemuva kokungena esigabeni sokugijima, sisagijima ku-treadmill enokwehla okungu-0 °, lapho nje izinyawo zethu sezifikile emoyeni, sizoba nomthelela omkhulu ku-patella yethu yamadolo.
Gijima ngesivinini esimaphakathi imizuzu engama-20 ukuze ushise amafutha amaningi
Ngemva kokusheshisa kancane kancane, sekuyisikhathi sokungena ekugijimeni kwejubane eliphakathi, isikhathi kanye nokuqina kokugijima kwejubane eliphakathi kufanele kuqondiswe abaqeqeshi abangochwepheshe, ukugijima kwejubane eliphakathi uma unganamathela imizuzu engaphezu kwengu-15 kungafeza ngokugcwele injongo yokuqinisa umzimba. Lesi sigaba kumele sinake ukugcina ibhalansi yomzimba, zombili izandla zigobile endololwaneni esinqeni ngaphambi nangemva kokushwiba ingalo, kusheshiswe imvamisa yokuphefumula, ukuphefumula kube okusebenzayo, imisipha yesisu ihileleke kakhulu ekuphefumuleni, womabili amehlo abheke phambili, ikhanda linjalo.
Ukugijima ngesivinini esimaphakathi kuwukungena esigabeni sokushisa amafutha, ngemva kwemizuzu yokuqala engama-20 yokuzivocavoca, i-glycogen egciniwe yomzimba isibolile, ngalesi sikhathi ukuze kuqhutshekwe nokuzivocavoca kuzodingeka kugcinwe amafutha amaningi emzimbeni ukuze kwenezelwe amandla angokomzimba, ukuze kufezwe injongo yokusebenzisa amafutha. Ngesikhathi esifanayo, isisu kusukela ekuqaleni kokugijima esimweni esiqhubekayo sokufinyela kwesisu, ukwakha isisu semisipha emile kahle kuyasiza kakhulu, futhi umphumela wokuqhubeka isikhathi eside usobala.
Ukusheshisa okushelelayo imizuzu eyi-10, umzimba uphumule kancane kancane
Ingxenye yokugcina kufanele inciphise kancane kancane isivinini sokugijima, kusukela ku-8km/h kuya ku-6km/h, bese kuba yi-3km/h, i-gradient kusukela ku-30° yehle kancane iye ku-10°, iqhubeke cishe imizuzu eyi-10. Ukwehla okusheshayo kwesivinini kuzokwenza imisipha yomzimba wonke iphumule ngokushesha, ukuphumula okungazelelwe kungaqeda ukukhathala okwesikhashana kuphela, futhi ngemva kokukhululeka kwesikhashana, ubuhlungu bomzimba wonke buzokwenza imisipha yakho ife, kulokhu kuyadingeka ukuqinisekisa ukuthi ukucindezeleka kwemizwa yokunyakaza kanye nokunyakaza kwemisipha ngokukhuphuka kwe-gradient, futhi ngesikhathi esifanayo, ukuhamba nge-gradient engu-30° kakhulu kungakhulisa ukwelula kwemisipha yethole kanye nemisipha etholeni, kanti imisipha ye-gluteal nayo iyaqina futhi iphakamise ngokungazikhetheli ngokugingqa ibhande lokugijima.
Ingakanani isivinini se-treadmill esifanelekela ukwehlisa isisindo? Unganciphisa kanjani isisindo ngokushesha ngokugijima kwe-treadmill? I-Treadmill iyithuluzi lokuzivocavoca elivame kakhulu empilweni yethu, futhi iyindlela ethandwa kakhulu yokunciphisa umzimba nokunciphisa isisindo kulezi zinsuku.
Ulwazi lokunciphisa isisindo lwe-Treadmill
1, ukusetshenziswa okunengqondo komsebenzi wokulungisa i-treadmill slope
Ngokusho kwemiphumela yokuhlolwa kochwepheshe kuqinisekisiwe: lapho ukulawulwa kwethu kokuthambeka kukhuphuka ngama-degrees ama-5, ukushaya kwenhliziyo ngomzuzu kukhuphuke izikhathi eziyi-10-15, okubonisa ukuthi ukuthambeka kokulawulwa kungakhuphula ngempumelelo ukuqina kokuzivocavoca kwemisipha. Kodwa kulokhu udinga ukunaka, ungadluli u-80% wesilinganiso sabo senhliziyo. Ngaphezu kokusebenzisa ukuthambeka kwesinyathelo esikhulu ekuhambeni kwesivinini esiphakathi kungaphinde kufeze umphumela omuhle wokuphakamisa izinqe.
2, ungagijimi ku-treadmill ngezitebhisi ezincane
Ijubane lokugijima lingamakhilomitha angu-6-8, okuyijubane elihle kakhulu lokugijima, kuleli banga lejubane ugijima ngokuzivocavoca kwe-treadmill, yize ijubane lingasheshi, kodwa lisebenza kahle kakhulu, okuyinto futhi iningi labathandi bokugijima kwe-treadmill abayithandayo ijubane. Kodwa khumbula, ungasebenzisi igxathu elincane lokuzivocavoca, ngoba igxathu elincane lenza ukushaya kwenhliziyo yabo kwehle, ukusetshenziswa kwethu kwamakhalori akwanele ukufeza umphumela wokuzivocavoca.
3, ukugijima okuqhubekayo ku-treadmill imizuzu engaphezu kwengu-40
Ekuqaleni kokuzivocavoca okunamandla aphakathi nendawo, umzimba awusebenzisi amafutha ngokushesha ukuze uthole amandla, okungenani udle cishe imizuzu engama-30, amafutha angakhishwa endaweni yokugcina amafutha bese ethuthelwa emisipheni, njengoba isikhathi sokuzivocavoca siqhubeka isikhathi eside, isilinganiso samafutha ukuze uthole amandla sanda kancane kancane. Uma isikhathi sokuzivocavoca siqhubeka isikhathi eside, kulapho umphumela wokunciphisa isisindo uba ngcono khona.
Umshicileli:
Isikhathi sokuthunyelwe: Novemba-01-2024
