Ubuchwepheshe be-treadmill buye bathuthuka kancane eminyakeni eminingi. Isibonisi sithuthukiswe ngezikrini zokuthinta kanye nezici ezifana neze-TV. Kodwa umsamo neteyipu kuhlezi kufana. Kuze kube manje, i-treadmill egobile imele ukweqa kwezobuchwepheshe futhi zisezintsha impela.
Lolu hlobo lwe-treadmill ngokuvamile alusetshenziswa iningi labasebenzisi abaya ejimini ukuyogijima. Kodwa-ke, abathandi bokuqeqeshwa okusebenzayo, i-HIIT ne-CrossFit basebenzisa ithuba lokuba khona kwayo ukwethula izikhathi ezinamandla ze-cardio. Ingabe ingcono ngempela kune-treadmill evamile?
Kuyini lokhu?
Abizwa ngokuthi amajika ngenxa yokuma kophahla. Wonke amamodeli anejika elikhethekile elicutshungulwe kabanzi ukuze kutholwe umumo ofanele. Ngenxa yendlela abasebenza ngayo, badinga ukuba nejika. I-treadmill nayo ivame ukuhluka futhi ayifani nama-treadmill avamile.
I-tape ngokuvamile yenziwe "ngamaribhoni". Ngeke kufane neteyipu evamile esiyithola kwezinye izinhlobo. Kukhona izikhala ezincane kakhulu phakathi kwe-slat ngayinye ukuvumela ijika ukuthi lijikeleze ngenkathi uzivocavoca. Leli bhande linezinzuzo ngoba liziphatha njengokugijima ngaphandle kune-treadmill enenjini.
Ngokuyisisekelo, kule treadmill unyawo lwakho luhlala phambi komshini, ngakho amandla aphansi ashayela i-treadmill ngoba isendaweni encane. Lokhu kwenzeka ngokushaya ngakunye konyawo, ngakho-ke i-treadmill ingase isheshise noma yehlise ijubane njengoba senza kanjalo. Konke kuhlakaniphe kakhulu.
Njengoba unyawo lwakho luhamba endaweni yesikhulumi ngokunyakaza kwakho okuvamile, lufinyelela lapho udinga ukusunduza izinzwane zakho. Imaphakathi lingaphansi kwejika kanti ngaphambili nangemuva kunemiphetho ephezulu. Iqiniso lokuthi siziphusha sisuka onqenqemeni lenza ukunyakaza kube ku-ergonomic kakhulu.
Izinzuzo
Ukusebenzisa i-treadmill egobile kungaletha izinzuzo eziningi, ngaphandle kokuzama umshini wokuqeqesha omusha.
shisa ama-calories ngokushesha
Ngokusho kwabadali bayo, singashisa ama-calories angu-30% ngaphezulu kumshini wokunyathelisa ogobile. Ososayensi abakala ukushuba komzimba kwe-treadmill ejwayelekile uma kuqhathaniswa ne-treadmill engeyona imoto egobile babike imiphumela enamandla kusukela kokugcina.
Ngenxa yalokhu kuqina okuphezulu, ama-treadmill agobile alungele ukuqeqeshwa kwe-high intensity interval (HIIT). Sizokwandisa ukushaya kwenhliziyo ngokushesha futhi sikugcine, sandise isidingo somoya-mpilo futhi sisize ukushisa amakholori amaningi kunokuzivocavoca okujwayelekile kwe-aerobic.
Yenza kusebenze amaqembu emisipha engeziwe
Njengoba kungadingeki siphushe ukuze siziqhubekisele phambili, ama-treadmill endabuko awawubambi umlenze wonke. Imishini yejika, ngakolunye uhlangothi, iphoqa imilenze yakho ukuthi ishayele kusukela ekuqaleni, isebenze yonke into kusuka ku-glutes yakho kuya kuma-hamstrings akho ukuze umshini uhambe.
Futhi asikwazi ukumane siguqule iswishi ukuze silawule isivinini sokugijima; singakhuphula ijubane kuphela ngokuqeqesha okwengeziwe.
Ayinangozi kangako emalungeni
Akudingekile ukuba sidele ukugijima ukuze sisindise amadolo ethu. Indawo yenjoloba egobile isiza ukumunca ukushaqeka kwamalunga nezicubu ezixhumeneyo, ivikele ukulimala okuvame ukuhlotshaniswa nokushaya phansi. Ama-treadmill ajwayelekile awaklanyelwe ukumunca lokhu kushaqeka, okusho ukuthi amalunga akho ajwayele ukuguga futhi adabuke ngokuhamba kwesikhathi.
Ilungele i-HIIT ne-Sprints
Ama-treadmill agobile asivumela ukuthi sisheshise ngokushesha okukhulu futhi sifinyelele isivinini esiphezulu cishe ngokushesha, ukuze sikwazi ukuziphusha kakhulu. Ukujima kwe-HIIT nama-sprints nakho kudinga ukuthi wehlise ijubane ngokushesha. Ukwehlisa ijubane ku-treadmill egobile kungokwemvelo futhi kuyashesha njengokwehlisa ijubane ngokugijima ngaphandle.
Ama-treadmill avamile mabi kakhulu ngoba akwehlisa ijubane ngokushesha. Uma sigijima ngesivinini esikhulu ngendlela emangalisayo, kwesinye isikhathi siya ekukhathaleni, sivele singabi nawo umoya noma amandla asele okulinda umshini wokunyathela onemoto ukuthi wehlise ijubane ngokushesha okungaka, ingasaphathwa eyokuxhumanisa ukuze ushaye inkinobho yehlisa ijubane. iphaneli. I-treadmill egobile iwumshini ophelele we-cardio wokwenza i-HIIT cardio Workout ekhaya. Zonke lezi zici zisebenza ndawonye ukwenza ama-treadmill agobile abe isiphepho esihle kakhulu se-HIIT nama-sprints.
nebubi
Ama-treadmill agobile ayimishini eziyisisekelo kakhulu. Azikho izikrini zikanokusho ezibonisa izibalo zokuqeqeshwa ngemibala ehlukahlukene ezinamashadi amahle namagrafu. Azikho izinhlelo zokuqeqesha ezifana nenqubo yokulahlekelwa kwesisindo esinamaleveli amaningi ukuze ulandelele inqubekelaphambili njengama-treadmill avamile. Futhi ayikho inkinobho yokuhlola ukufaneleka ukuze ubone ukuthi siphile saka kangakanani, futhi akukho ukuthambekela.
Izikrini zimbi kakhulu kunalokho. Ziyisisekelo futhi zinejubane, ibanga kanye nesikhathi kuphela. Lokhu kungadumaza, njengoba zenzelwe abagijimi abasezingeni eliphezulu abadinga ulwazi oluyisisekelo kuphela.
Ngakolunye uhlangothi, uma sithanda ukugijima isikhathi eside, esinensayo lapho sivumela khona ingqondo yethu ukuba izule kuyilapho umzimba wethu wenza okufunayo, umshini wokunyathelisa ogobile ungase udumaze. Ngisho nokuhamba kunzima kakhulu kumshini wokunyathelisa ogobile kunasesicaba esinemoto.
Umehluko nge-tape evamile
Ama-treadmill agobile afana nama-treadmill okwenziwa mathupha. Awasebenzi ngogesi futhi ayikho injini yokuvula ibhande. Umsubathi kufanele ashayele ibhande yedwa.
Ngaphandle kokubukeka, umehluko osobala kakhulu yi velocity. Cishe awukho umkhawulo wokuthi singahamba ngesivinini esingakanani. Asinqunywa ijubane lenjini, kuphela ukuthi singakwazi ukuziqhubela ngokushesha kangakanani.
Kuphinde kuthiwe ishisa 30% ngaphezulu ama-calories ku-treadmill egobile. Kusho nje ukuthi inzima ngo-30% kune-treadmill evamile. Kodwa-ke, ungenza i-treadmill evamile ibe nzima ngo-30%, ugijime noma uhambe kakhudlwana ngo-30%, uhambe ngokushesha ngo-30%, noma usebenzise i-incline.
Omunye umehluko ukuthi akukho ukutsheka futhi, ngenxa yaleso sizathu, ayikwazi ukulingisa ingxenye yokuthambekela noma umjaho. Imithambeka iyamangalisa ngezinye izindlela, ingaguqula ukuhamba okuvamile kube umzila we-aerobic oshisa amakhalori. Lokhu kuhle kakhulu kubantu abadala noma abakhuluphele abangakwazi ukugijima futhi abafuna ukuthuthukisa impilo yabo nokunciphisa umzimba.