Kulezi zinsuku, i-treadmill isiyithuluzi elihle kakhulu lokuzivocavoca emehlweni abantu abaningi abazimisele ukwehlisa isisindo nokuqina, futhi abanye abantu baze bayithenge ngokuqondile bayibeke ekhaya, ukuze bakwazi ukuyiqala nganoma yisiphi isikhathi lapho befuna ukugijima, bese begijima isikhashana ngaphandle kwenkinga. Kulabo abacindezelwa isikhathi nempilo ebuthaka, umshini wokunyathelisa ungaba usizo ngezindlela eziningi. Kodwa ingabe wawusakuthola kujabulisa ukugijima umshini wokunyathelisa uma utshelwa ukuthi wawuyithuluzi lokuhlukumeza ekuqaleni?
1. Ekuqaleni kwekhulu le-19, unjiniyela waseBrithani wenza umshini wokuhlukumeza iziboshwa okwakudingeka ziqhubeke zinyathela kuwo ukuze zijikise isondo, owawukhiqiza amandla okumpompa amanzi noma okugaya okusanhlamvu. Ukusetshenziswa kwalolu cingo kwajezisa iziboshwa futhi kwanikeza inzuzo emsebenzini wazo.
2. Kodwa-ke, uhulumeni wamaNgisi wagcina ukuvala ukusetshenziswa kwalesi sisetshenziswa sokuhlukumeza ngoba umsebenzi ophindaphindwayo noyisicefe wawulimaza kakhulu ingqondo.
3. Kuyathakazelisa ukuthi naphezu kokuvinjelwa, i-treadmill, i-prototype eyaklanywa, isithandwa emhlabeni wonke.
I-Treadmill ezimpilweni zethu iyimishini yokuqina evame kakhulu, kodwa futhi manje isithandwa kakhulu indlela yokulahlekelwa isisindo, lelo jubane le-treadmill lifaneleka kangakanani ukunciphisa umzimba? I-treadmill isebenza kanjani ukunciphisa umzimba ngokushesha? Imvamisa abantu abaningi bazokhetha ukusebenzisa i-treadmill ukuze banciphise isisindo, ukuqina kokuzivocavoca okujwayelekile ukuze balondoloze ukuqina kwabo okuphezulu kokuzivocavoca okungaba ngu-75% womphumela omuhle kakhulu wokuncipha kwesisindo, lapha sihlangana ukuze sikuqonde!
Isivinini se-treadmill sifaneleka kangakanani ekunciphiseni isisindo
Isivinini se-treadmill: isilawuli sejubane esigijima ngabesilisa ku-8 kuya ku-10 amakhilomitha / ihora, isilawuli sesivinini sowesifazane ku-6 kuya ku-8 amakhilomitha / ihora elifanele ukulahlekelwa isisindo.Ukuqina kokuzivocavoca kungcono kakhulu ekulahlekelweni kwesisindo uma kugcinwa cishe ku-75% wokuqina kokuzivocavoca okukhulu komuntu. Indlela yokuqala yokulawula ukuqina kokuzivocavoca ukukala inani lokushaya kwenhliziyo ngomzuzu, elibalwa njengokuthi (220-age)*75%, okungukuthi inani lokushaya kwenhliziyo uchwepheshe okudingeka aligcine ngesikhathi sokugijima, futhi umgijimi angakhetha isivinini esifanelekile ngokwale shayela.Indlela yesibili yokunquma lokhu okungu-75% kwenqubo yokugijima iwukuba ukugijima nokukhathala, ukukhathala nokukhathala okubangelwa ukugijima komuntu siqu. 75% ukuqina. Okokugcina, nansi inkomba yereferensi yabesilisa nabesifazane abagijima isivinini ngo-75% umfutho, isivinini sokugijima samadoda silawulwa kumakhilomitha angu-8 kuya kwangu-10 ngehora, ijubane lokugijima labesifazane lilawulwa kumakhilomitha angu-6 kuya kwangu-8 ngehora.
I-treadmill egijima indlela yokulahlekelwa isisindo ngokushesha
Zifudumeze imizuzu eyi-10 bese ufaka isimo sokuzivocavoca
Okokuqala hamba kancane imizuzu emi-5, bese kancane kancane ushintshela esimweni sokuhamba ngokushesha okukhulu, isikhathi sokuhamba ngokushesha siyimizuzu emi-5. Inhloso eyinhloko yenqubo yokuhamba ngegxathu ukunyakazisa izitho ezingaphezulu namathanga kakhulu, ukuze yonke imisipha yomzimba ihileleke ekunyakazeni, futhi yonke imizwa ingena ngokushesha esimweni sokunyakaza. Ngesikhathi esifanayo, futhi kuyithuba elihle lokuqedela isigaba sokufudumala ukulungisa ijubane, ukuma nokuphefumula.
Joja imizuzu engama-20 ukuze wenze wonke umsipha usebenze
Ngemuva kwemizuzu engaba ngu-10 yokufudumala, kusebenze imisipha yomzimba, yonke imizwa isesimweni sokujabula. Lapho ugijima, qiniseka ukuthi uphakamisa ukuthambekela kwe-treadmill cishe ku-10 °, abantu abaningi ngeke baqonde ukuthi ukuzivocavoca ku-treadmill nge-incline kuzokwenza amathole abe mkhulu, futhi imisipha yethole izokhula ngokuvundlile, empeleni, ngokuphambene nalokho, ngenxa yokuthambekela, imisipha yethole izokwelulelwa phezulu, kodwa ngeke yenze amathole phezulu. mncane. Uma ngemva kokungena esiteji sokugijima, sisagijima ku-treadmill enemithambeka engu-0 °, lapho nje sehla ngemva kokuba izinyawo zethu zindiza emoyeni, sizoba nomthelela omkhulu ku-patella yethu yamadolo.
Gijimani ngesivinini esiphakathi imizuzu engu-20 ukuze ushise amafutha amaningi
Ngemva kokusheshisa kancane kancane, sekuyisikhathi sokungena ekugijimeni kwejubane eliphakathi, isikhathi nokuqina kokugijima kwejubane eliphakathi kufanele kuqondiswe abaqeqeshi abaqeqeshiwe, ukugijima kwejubane eliphakathi uma ungakwazi ukunamathela ngaphezu kwemizuzu engu-15 kungafinyelela ngokugcwele inhloso yokuqinisa umzimba. Lesi sigaba kufanele sinake ukugcina ibhalansi yomzimba, izandla zombili zigobe endololwaneni okhalweni ngaphambi nangemva kokushwiba ingalo, kusheshiswe imvamisa yokuphefumula, ukuphefumula kube okusebenzayo, izicubu zesisu ezihilelekile ekuphefumuleni, womabili amehlo abheke phambili, ikhanda linjalo.
Ukugijima ngesivinini esimaphakathi kuwukungena esigabeni sokushiswa kwamafutha, ngemva kwemizuzu yokuqala engu-20 yokuzivocavoca umzimba, i-glycogen egciniwe yomzimba ibolile, ngalesi sikhathi ukuqhubeka nokuzivocavoca okukhulu kuzodingeka kuqoqwe emzimbeni wamafutha ukuze kwengeze amandla angokwenyama, ukufeza injongo yokusetshenziswa kwamafutha. Ngesikhathi esifanayo, isisu kusukela ekuqaleni kokugijima esimweni esiqhubekayo sokunciphisa isisu, ukubumba isisu semisipha ye-shapely kuyasiza kakhulu, futhi umphumela wokuphikelela wesikhathi eside uyabonakala.
I-deceleration ebushelelezi imizuzu eyi-10, umzimba kancane kancane uphumule
Ingxenye yokugcina kufanele inciphise kancane kancane ijubane lokugijima, isuka ku-8km/h iye ku-6km/h, bese iye ku-3km/h, i-gradient isuka ku-30 ° yehle iye ku-10 °, iqhubeke cishe imizuzu eyi-10. Ukwehliswa ngokushesha kwejubane kuzokwenza imisipha yomzimba wonke ikhululeke ngokushesha, ukuphumula okungazelelwe kunganciphisa ukukhathala okwesikhashana, futhi ngemva kokukhululeka kwesikhashana, umzimba wonke ubuhlungu nezinhlungu zizokwenza imisipha yakho ifile, kulokhu kuyadingeka ukuqinisekisa ukuthi ukucindezeleka kwe-motor nerve kanye nokunyakaza kwemisipha ngokuphakama kwe-gradient, futhi ngesikhathi esifanayo, ukuhamba phezu kwe-ximiient of the ximiient kakhulu kungakwazi ukwelula imisipha ye-30 °. kanye nemisipha etholeni, kanye nemisipha ye-gluteal nayo iqina ngokuzenzakalelayo futhi iphakamisa ngokugoqa ibhande eligijima.
Singakanani isivinini se-treadmill esifanele ukuncipha? Indlela yokulahlekelwa isisindo ngokushesha ngokugijima kwe-treadmill? I-Treadmill iyithuluzi elivame kakhulu lokuvivinya umzimba empilweni yethu, futhi liyindlela edume kakhulu yokuncipha nokuncipha emzimbeni namuhla.
Ulwazi lwe-Treadmill lokulahlekelwa isisindo
1, ukusetshenziswa okunengqondo komsebenzi wokulungisa ukuthambeka kwe-treadmill
Ngokusho kwemiphumela yokuhlola yochwepheshe iqinisekisile: lapho umthetho wethu wokuthambekela ukhuphuka ngama-degree angu-5, ukushaya kwenhliziyo ngomzuzu kukhuphuke izikhathi ezingu-10-15, okubonisa ukuthi ukuthambekela kumthethonqubo kungakhuphula ngokuphumelelayo ukuqina kokuzivocavoca kwemisipha. Kodwa kulokhu udinga ukunaka, ungadluli u-80% wenani lenhliziyo yabo yonke. Ngaphezu kokusetshenziswa komthambeko wesinyathelo esikhulu ekuhambeni kwejubane eliphakathi nakho kungafinyelela umphumela omuhle wokuphakamisa izinqe.
2, ungagijimi ku-treadmill ngezinyathelo ezincane
Ijubane lokugijima lilinganiselwa ku-6-8km, okuyilona futhi ijubane elingcono kakhulu lokugijima, kuleli banga ugijima ku-treadmill, nakuba ijubane lingasheshi, kodwa lisebenza kahle kakhulu, okuyilona futhi iningi labathandi be-treadmill abagijima njengejubane. Kodwa khumbula, ungasebenzisi igxathu elincane lokuzivocavoca, ngoba igxathu elincane lenza izinga lokushaya kwenhliziyo yabo lehle, ukusetshenziswa kwethu kwekhalori akwanele ukufeza umphumela wokuzivocavoca.
3, eqhubeka egijima ku-treadmill ngaphezu kwemizuzu engama-40
Ekuqaleni kokuzivocavoca okulinganiselwe, umzimba awusebenzisi ngokushesha amafutha ukuze uthole amandla, okungenani udle cishe imizuzu engama-30, amafutha angakhishwa endaweni yokugcina i-lipid futhi athuthelwe emisipha, ngokwandiswa kwesikhathi sokuzivocavoca, ingxenye yamafutha yamandla ikhula kancane kancane. Uma isikhathi eside sokuzivocavoca, umphumela ungcono wokulahlekelwa isisindo.
Umshicileli:
Isikhathi sokuthumela: Nov-01-2024
