Ama-treadmill ayisisetshenziswa esivamile esisetshenziswa abantu banamuhla ekuzilolongeni kwangaphakathi kwe-aerobic.Lapho uqeqesha ku-treadmill, ukukhuphuka kwamagquma kuyindlela ephumelela kakhulu yokuthuthukisa ukuqina kwe-cardiorespiratory, amandla emisipha nokubekezela.Kodwa-ke, kubalulekile ukwazi ukuthi ungawenza kanjani kahle ukuqeqeshwa kwe-treadmill yokugibela intaba.Namuhla, sikunikeza izikhombi ezimbalwa ezibalulekile zokusebenzisa kahle i-treadmill ekuqeqesheni ukuqwala amagquma.
1.Ukukhetha i-gradient nesivinini esifanele
Enye yezimiso eziyisisekelo zokuqeqeshwa kokukhuphuka amagquma ukukhetha ibanga elifanele nesivinini.Kwabaqalayo, kunconywa ukuthi uqale nge-gradient ephansi futhi kancane kancane wandise i-gradient ngemuva kokuyijwayela.Ekuqaleni, i-gradient ingasethwa ku-1-2% futhi isivinini singalawulwa ngaphakathi kwebanga lakho lokunethezeka.Njengoba ikhono lokuzivumelanisa nezimo lithuthuka, kancane kancane wandise i-gradient ibe ngu-3-6%, futhi isivinini singashintshwa ngokufanele ngokuvumelana nezimo zomuntu ngamunye, kodwa udinga ukugcina ukushaya kwenhliziyo yakho ngaphakathi kwendawo yokuqeqeshwa efanele.
2.Ukugcina ukuma ngendlela efanele
Kubalulekile ukugcina ukuma okufanele lapho uqeqeshelwa ukukhuphuka kwamagquma ku-treadmill.Okokuqala, qaphela ukugcina ukuma komzimba okuphezulu okuqondile, gcina isifuba sakho ngaphandle nesisu sakho, futhi ugweme ukuncika umzimba wakho ongaphezulu phambili.Okwesibili, gcina izingalo zakho zikhululekile ngokwemvelo futhi ujike ngokuhambisana nesigqi.Okokugcina, ukuma kwezinyawo kufanele kube namandla futhi kuzinzile, futhi imisipha yonyawo nemilenze kufanele igcinwe ikhululekile ukuze kugwenywe ukuzikhandla ngokweqile okuholela ekulimaleni.
3.Ukulawula ukuphefumula
Izindlela zokuphefumula ezifanele zingathuthukisa ukusebenza kahle nokunethezeka kokuzivocavoca ngesikhathi sokuqeqeshwa kwe-treadmill ekhuphuka igquma.Kunconywa ukuphefumula okujulile, ukudonsa umoya ngokujulile ngekhala futhi ubuyisele umoya ekuphefumuleni.Zama ukuvumelanisa ukuphefumula kwakho nokuhamba kwakho futhi ukugcine kuzinzile futhi kunesigqi.
4.Ukuqeqeshwa kokuvuselela njalo
Ukuqeqeshwa okufanele kokululama kubalulekile ngesikhathi sokuqeqeshwa kwe-treadmill ekhuphukayo.Ngemuva kweseshini ngayinye yokuqeqesha, yenza izivivinyo ezilula zokwelula nokuphumula ukuze usize ekululameni kwemisipha.Ngaphezu kwalokho, hlela izikhathi zokuqeqesha ngokuhlakanipha ukuze unikeze umzimba wakho ukuphumula okwanele nesikhathi sokululama.
5.Amacebo okuqeqesha umuntu ngamunye
Okokugcina, kubaluleke kakhulu futhi ukwakha uhlelo olufanele lokuqeqesha olusekelwe esimweni sakho siqu.Ngokuya ngezinhloso zakho nesimo somzimba, thuthukisa uhlelo lokuqeqesha oluguquliwe lwe-treadmill, okuhlanganisa ukuqina kokuqeqeshwa, isikhathi kanye nemvamisa.Kunconywa ukufuna isiqondiso somqeqeshi wezemidlalo oqeqeshiwe ukuze uthuthukise uhlelo lokuqeqesha lomuntu siqu.
Ukufingqa, ukuqeqeshwa okufanele kwe-treadmill ekhuphukayo kungathuthukisa ngokuphumelelayo umsebenzi we-cardiorespiratory namandla emisipha, kodwa udinga ukunaka ekukhetheni ukuthambekela okulungile nesivinini, nokunaka ukugcina ukuma okulungile nezindlela zokuphefumula.Ukuqeqeshwa kokululama okuvamile kanye nokuthuthukiswa kohlelo lokuqeqeshwa olufanele olusekelwe ezimweni zomuntu ngamunye kuzoholela emiphumeleni yokuqeqeshwa engcono.
Isikhathi sokuthumela: Mar-07-2024