Isisindo sokulahlekelwa kweTreadmill

Kwabaninzi, akusiyo imfihlo eqhubayo yindlela enkulu yokunciphisa umzimba, kodwa kwiimeko ezininzi ubuqili buzuze kwaye awufuni ukuphuma esitalatweni. Kule meko, unokukunceda ukulandelelana, okungafakwa ekhaya nokudlala imidlalo naliphi na ixesha.

Imithetho yokulahlekelwa isisindo kwi-treadmill

1. Zonke iiparameters zomzila: i-angle of inclination, ixesha lokuqeqesha kunye nokunye, kufuneka kukhethwe ngamnye umntu ngamnye.
2. Kubalulekile ukwazi indawo yecala, eliza kukuvumela ukuba ulahlekelwe ngamapounds angaphezulu ngexesha loqeqesho. Ukubala kukho imfuno ekhethekileyo: 220 - yobudala bakho, kwaye emva kwesi siphumo kuthatha 65 kunye no-85%. Ngokomzekelo, ukuba uneminyaka engama-38 ubudala, ulungelelaniso lwe-pulse zone lugqityiweyo: 220 - 38 = = 182, ukusuka kwi-182x0.65 ukuya kwi-182x0.85 = 118 - 155. Lo mda awukhuthazwa ukuba uhambe ukuze ungalimazi impilo yakho.
3. Abaqalayo bakhuthazwa ukuba basebenzise uqeqesho olunomoya ophantsi.
4. Uqeqesho kufuneka luhlale ixesha elide, kuba nje kuphela unokufikelela kwisiphumo esifunileyo. Ubuncinane bemizuzu engama-45, kodwa kungcono ukuba ungavila kwaye usebenze okungenani iyure. Ukunyuka kwesisindo usebenzisa i-treadmill kungenzeka ukuba usebenzisa ii-3 ngeveki.
5. Isifundo ngasinye sifanele siqale ngokufudumala ukufudumala ukuqhubela phambili.
6. Unokwenza usebenze ngokuzenzekelayo okanye ithuba, oko kukuthi, ngokukhawuleza.
7. Kukulungele ukunika ixesha loqeqesho ekuseni, ukuze amafutha atshiswe kangcono ngeli xesha.
8. Umzila wokumisa umlenze imilenze ineendlela ezimbalwa zokusebenza, umzekelo, ukunganyaniseki, ukukhawuleza nokunye okunjalo. Ngombulelo, uqeqesho lwakho luya kusebenza ngakumbi.

Ukukhetha inkqubo nganye yoqeqesho, ungaqhagamshelana nomqeqeshi wangempela wempilo. Zonke iimashishini ezincinci , kuquka i-treadmill, zinika iziphumo ezilungileyo xa udibanisa umzimba kunye nesondlo esifanelekileyo. Ngaphambi kokuya emsebenzini, kufuneka udle ukutya okufutshane kwiyure eli-1, ocebile kwi-carbohydrates. Iyonke iyimfuneko yokutya i-60 g ye-carbohydrates.

Umzekelo wezifundo

Ukufaka indlela efunekayo yokuqeqesha, kucetyiswa ukuba inyanga enye iqhutywe yonke imihla ngemizuzu eyi-15 kuphela. Ngeli xesha, iimisipha zakho, intliziyo kunye nemiphunga ziya kusetshenziselwa ukunyamezela rhoqo. Ukuqonda ukuba ulungele ukwandisa ubuchule bokuqeqeshwa, okanye inyanga yoqeqesho ayaneleyo kuwe, kufuneka wenze oku okulandelayo:

1. Ukuqala, ukuphumla kweentsuku ezimbini, oko kukuthi, ungabandakanyeli kwimidlalo nonke.
2. Ngoku kungakapheli imizuzu engama-8 uhamba ngokukhawuleza okukhulu.
3. Kwijubane elifikelelekileyo, sebenzisa imizuzu eyi-15.
4. Nciphisa i tempo uze uyigijime imizuzu emithathu.

Ukuba ngethuba loqeqesho kunye nangemva kwalo uvakalelwa kukuba, Ukuphefumula kukude kwaye kunzulu, ngoko unako ukuqhubela phambili kwisigaba esilandelayo, esihlala malunga nenyanga. Ngeli thuba, inani leeseshoni zoqeqesho liyancitshiswa ukuya kumaxesha amathathu ngeveki. Ziqhelanisa ngesiseko sovavanyo olungentla. Kwakhona kunconywa ngokuhlukileyo ukwenza umsebenzi kwi-press and sitting-ups. Ukuqonda ukuba kunokwenzeka yini ukuqhubeka kwinqanaba elilandelayo, phinda ukuvavanya, ukuphela kwexesha ngexesha lokunyuka kwekhawulezi ukuya kwimizuzu engama-25. Kwindlela elandelayo yokuqeqeshwa, unokwenza konke okufunayo, nangona ubomi bakho bonke. Kulo nqanaba ukuba amakhilogremu angaphezulu aqala ukuhamba. Ubungakanani bexesha lokuqeqeshwa kufuneka kube ubuncinane imizuzu engama-45.

Ukugijima kwisantya esiphezulu kuwe, ngezikhathi ezithile ukunciphisa nokwandisa isantya. Kwiinyanga ezimbalwa uza kubona umphumo obalaseleyo, ngaphezu kwelo bunzima behlile, isibalo siya kuba sisisigxina kwaye sihle.