Ii-treadmills sisixhobo esiqhelekileyo esisetyenziswa ngabantu banamhlanje ukwenza umthambo wangaphakathi we-aerobic.Xa uqeqesho kwi-treadmill, ukunyuka kweenduli yindlela efanelekileyo kakhulu yokuphucula ukuqina kwe-cardiorespiratory, amandla omzimba kunye nokunyamezela.Nangona kunjalo, kubalulekile ukwazi ukwenza ngokufanelekileyo uqeqesho lokukhwela intaba.Namhlanje, sikunika izikhokelo ezimbalwa ezingundoqo malunga nendlela yokusebenzisa ngokufanelekileyo i-treadmill kuqeqesho lokunyuka induli.
1.Ukukhetha i-gradient efanelekileyo kunye nesantya
Enye yemigaqo esisiseko yoqeqesho lokunyuka induli kukukhetha ibakala elifanelekileyo kunye nesantya.Kwabaqalayo, kuyacetyiswa ukuba uqale nge-gradient esezantsi kwaye ngokuthe ngcembe wandise i-gradient emva kokuqhelana nayo.Ekuqaleni, i-gradient inokumiselwa kwi-1-2% kwaye isantya sinokulawulwa ngaphakathi koluhlu lwakho lokuthuthuzela.Njengoko ukukwazi ukuziqhelanisa nokuphucula, ukwandisa ngokuthe ngcembe i-gradient ukuya kwi-3-6%, kwaye isantya sinokuhlengahlengiswa ngokufanelekileyo ngokwemiqathango yomntu ngamnye, kodwa kufuneka ugcine izinga lentliziyo yakho ngaphakathi kwendawo yoqeqesho efanelekileyo.
2.Ukugcina ukuma okuchanekileyo
Kubalulekile ukugcina ukuma okufanelekileyo xa uqeqesho lokunyuka kweenduli kwi-treadmill.Okokuqala, qaphela ukugcina ukuma komzimba ophezulu, gcina isifuba sakho kunye nesisu sakho, kwaye ugweme ukuxhoma umzimba wakho ongaphezulu.Okwesibini, gcina iingalo zakho ziphumle ngokwendalo kwaye ujinga ngokuhambelana nesingqisho.Ekugqibeleni, ukuhla kweenyawo kufuneka kube namandla kwaye kuzinzile, kwaye unyawo kunye nemisipha yomlenze kufuneka igcinwe ikhululekile ukuze igweme ukugqithisa okukhokelela ekulimazeni.
3.Ukulawula ukuphefumla
Ubuchwephesha bokuphefumla obufanelekileyo bunokuphucula ukusebenza kunye nentuthuzelo yokuzivocavoca ngexesha loqeqesho lokukhwela intaba.Ukuphefumla okunzulu kunconywa, ukuphefumlela ngokunzulu ngeempumlo kunye nokuthatha umoya kwakhona kwi-exhale.Zama ukungqamanisa ukuphefumla kwakho kunye nomkhondo wakho kwaye uwugcine uzinzile kwaye unesingqi.
4.Uqeqesho lokubuyisela kwimo yesiqhelo rhoqo
Uqeqesho olufanelekileyo lokubuyisela lubalulekile ngexesha loqeqesho lokukhwela intaba.Emva kweseshini nganye yoqeqesho, yenza i-extra stretching and relaxation exercises to help in muscle recovery.Ukongeza, cwangcisa amaxesha oqeqesho ngobulumko ukunika umzimba wakho ukuphumla okwaneleyo kunye nexesha lokubuyisela.
5.Izicwangciso zoqeqesho lomntu ngamnye
Okokugqibela, kubaluleke kakhulu ukuphuhlisa inkqubo yoqeqesho efanelekileyo ngokusekelwe kwimeko yakho yobuqu.Ngokweenjongo zakho kunye nemeko yomzimba, phuhlisa inkqubo yoqeqesho lokukhwela intaba, kubandakanya nokuqina koqeqesho, ixesha kunye nokuphindaphinda.Kuyacetyiswa ukuba ufune isikhokelo somqeqeshi oqeqeshiweyo wezemidlalo ukuphuhlisa isicwangciso soqeqesho lomntu.
Ukushwankathela, uqeqesho olufanelekileyo lokunyuka kweenduli lunokuphucula ngokufanelekileyo umsebenzi we-cardiorespiratory kunye namandla emisipha, kodwa kufuneka ubeke ingqalelo ekukhetheni ukuthambekela okufanelekileyo kunye nesantya, kwaye ubeke ingqalelo ekugcineni i-posture echanekileyo kunye neendlela zokuphefumla.Uqeqesho lokubuyisela rhoqo kunye nokuphuhliswa kweprogram yoqeqesho efanelekileyo esekelwe kwiimeko zomntu ngamnye kuya kubangela iziphumo ezingcono zoqeqesho.
Ixesha lokuposa: Mar-07-2024