INCLINE TREADMILL WALK
Ukuhamba kwe-treadmill akukona ukujima lapho ubambelela khona esibanjeni bese ubambelela endaweni ephakeme, kodwa kunalokho kuwukuzivocavoca kwe-aerobic lapho ugibela khona i-incline ne-torso yakho iqondile kanye namagxathu amafushane.
Ngokwandisa ukuthambekela kwe-treadmill, ungakwazi ukwandisa umthwalo we-cardiopulmonary, gluteal, kanye nethole ngisho nangaphandle kokugijima. Kodwa-ke, uma ukhulisa ukuthambekela nesivinini ngokuphawulekayo ngesikhathi esifanayo, kulula ukuncika kuma-handlebars noma slayida izinyawo zakho ngemuva kwebhande. Bopha iziqeshana zokuphepha futhi ufudumale ngokuhamba oyisicaba ngaphambi kokukhulisa ukuthambekela ngama-increments amancane. Amandla anele ukukuvumela ukuthi ubeke unyawo lwakho lonke phakathi nendawo yebhande ngisho nezandla zakho ziphumule.
- Imisipha eyinhloko
- I-Gluteus maximus, ithole, i-quadriceps
- Imisipha esekelayo
- Ama-Hamstrings, ama-hip flexors, umnyombo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Ukuhamba ngokuqhubekayo emthambekeni
Ingabe i-slope ephakeme ingcono?
No. I-incline ifanelekile ukuze ukwazi ukugcina unyawo lwakho lonke kanye nokuhamba kwemvelo ngaphandle kokuncika kuzibambo.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Ilungiselela iziqeshana zokuphepha nokufudumala okuyisicaba
Iphakama ukusuka kumzila oseceleni futhi ivikele isiqeshana sokuphepha ezingutsheni. Hamba ngokunethezeka imizuzu emi-3 kuye kwemi-5 ekuthambekeni okungu-0% noma ekuthambekeni okuphansi.
- 2
Yandisa kancane kancane ukuthambekela ngenkathi ugcina isivinini
Beka isibambo bese unquma kuqala isivinini ongakhuluma ngaso. Khulisa ukuthambekela ezingeni eli-1 kuye kwayi-2 ukuze ubone ukuthi umzimba wakho usabela kanjani.
- 3
Isinyathelo sonyawo esigcwele esinamagxathu amafushane
Tshekisa umzimba wakho kancane kakhulu emaqakaleni, kodwa ungawugobi umhlane wakho ongezansi. Beka izinyawo zakho eduze nomzimba wakho bese ucindezela ngokwemvelo kuze kufike ezithendeni zakho.
- 4
Yehlisa umqansa futhi wehlise isivinini kancane
Ngaphambi kokuphela, yehlisa ukuthambekela futhi wehlise isivinini uye ezingeni lokuhamba. Ngemva kokuba ibhande selimile ngokuphelele, yehla kumzila oseceleni.
HANDS OFF
Ukuncika isisindo sakho esibanjeni kuzoshintsha ukuma kwakho kanye nezidingo zangempela zokuthambekela okusethiwe.
Ukuthinta kafushane ukuhlola ibhalansi kulungile, kodwa ungawuphakamisi umzimba wakho ngezingalo zakho. Uma ungakwazi ukudedela, yehlisa ukuhlehla noma isivinini.
Esikhundleni sokudonsela umzimba wakho kukhonsoli, shwiba izingalo zakho ngokwemvelo phakathi nendawo yebhande.
Iphuzu elibalulekile: Ikhono lokusebenzisa ngokushesha: "Ngisho noma ukuthambekela kuphansi, yekela izandla zakho ukhuphuke ngazo zonke izinyawo zakho."
GRADUAL GRADE
Njengoba ukuthambekela kukhuphuka, izimfuno zamathole akho kanye ne-Achilles tendon zikhula ngokushesha.
Ungakhulisi isikhathi futhi uthambekele ngesikhathi esifanayo njengoba lokhu kungase kwenyuse ukuqina kwethole uma kuqhathaniswa nokuhamba emhlabathini oyisicaba.
Uma isithende sakho siqhubeka nokuphakama noma ubude besinyathelo sakho bufinyela ngokuzumayo, ukuthambekela kwakho kwamanje kungase kuphakame kakhulu.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Ihamba ilenga esibanjeni
- Lokho okubonayo
- Izindololwane zikhiyiwe, umzimba utshekele emuva, izinyawo kuphela ezilandela ibhande.
- Imbangela engaba khona
- Ukuthambeka noma isivinini sidlula amandla akho amanje.
- Indlela yokulungisa
- Ukuthambekela okuphansi kanye nesivinini ukuze ugcine indawo emaphakathi noma uyidedela.
Ukuncika ngokweqile kusuka okhalweni
- Lokho okubonayo
- Ingemuva liyindilinga futhi ukubuka kuqondiswe phansi kukhonsoli.
- Imbangela engaba khona
- Ukunxephezela ukuthambekela okuphezulu noma ukukhathala okunqwabelene.
- Indlela yokulungisa
- Yehlisa ukuthambekela, tshekisa umzimba wakho wonke emaqakaleni futhi ugcine isifuba sakho siside.
Ukwenyuka okukhulu kwejubane nokuhlehla ngasikhathi sinye
- Lokho okubonayo
- Unyawo luhlehliswa emuva, isithende siyaphakanyiswa, futhi ithole liqina kakhulu.
- Imbangela engaba khona
- Izinguquko ezimbili zomthwalo zishintshile ngesikhathi esisodwa.
- Indlela yokulungisa
- Buyisela i-elementi eyodwa ezingeni layo langempela futhi uyilungise ngayinye ngayinye ngemva kwemizuzu engu-2-5 yokujwayela.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Isikhathi Nokusondeza Imvamisa
Khulisa kancane isikhathi sokusebenza noma wengeze izikhathi eziningi ngeviki.
Ubunzima obuhlukile
Ziphonsele inselelo ngobubanzi obujulile bokunyakaza noma ukumelana okuphezulu.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Ingasetshenziswa imizuzu eyi-10 kuye kwengama-30 yokuhamba ngokuqhubekayo noma izikhawu zokuhlehla. Khulisa kancane kancane okuguquguqukayo okukodwa phakathi kwesikhathi, isivinini kanye nokuhlehla futhi uhlole impendulo yakho yenkonyane ne-Achilles tendon ngosuku olulandelayo.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Kuyanconywa ukuthi ukwenze njengomkhuba empilweni yakho yansuku zonke.
Ivolumu
15~30 imizuzu
Sicela uhambe ngokwanele ngaphandle kokufaka ubunzima obukhulu emzimbeni wakho.
- Njalo hlola isimo sakho kuqala futhi ungasisebenzisi ngokweqile.
- Ukuzijwayeza ngenjabulo nesigqi kuwukhiye wokusimama.
Imibuzo evame ukubuzwa
Ingabe udinga ukuthatha amagxathu amade ukuze uvuse ama-glutes akho?
Ayidingeki. Amagxathu amade angalahla indawo yakho yebhande nokulinganisela, ngakho sondela ngaphansi komzimba wakho futhi usebenzise igxathu elingokwemvelo elihambisana nokuthambeka.
Yini okufanele ngiyenze uma ithole lami liqine kakhulu?
Yehlisa ukuthambekela nesikhathi futhi ukhuphule ukufudumala kwakho okuyisicaba. Uma ubuhlungu noma ukuqina kwasekuseni kuqhubeka, phumula futhi uthintane nochwepheshe.
