STEPMILL
I-Stepmill ayiwona umsebenzi wokuvivinya umzimba lapho ulenga khona umzimba wakho ku-handrail bese ukhuphuka ngokushesha izitebhisi, kodwa kunalokho kuwukuzivocavoca okunamandla kakhulu kwe-aerobic lapho ucindezela khona phansi esinyathelweni ngasinye ngonyawo lwakho lonke futhi ugcine ukuphakama komzimba wakho kanye ne-pelvis.
Ukukhuphuka izitebhisi eziqhubekayo ezinyakazayo kukhulisa umthwalo we-cardiopulmonary kanye nomzimba ophansi ngokushesha ngisho nangesivinini esiphansi. Uma ubeka isisindo sakho ku-handrail noma ubeke kuphela ingaphambili lonyawo lwakho emaphethelweni ezitebhisi, kuzoba nzima ukulawula kahle ukuqina kokuzivocavoca futhi kungase kukubangele ukuba ukhubeke. Hlola indawo yokuma kwezimo eziphuthumayo nesiqondiso sezitebhisi ngesivinini esiphansi kakhulu, futhi ufunde isigqi sokuhambisa unyawo lwakho olulandelayo ngemva kokubeka unyawo lwakho lonke endaweni yokunyathela.
- Imisipha eyinhloko
- I-Gluteus maximus, i-quadriceps femoris
- Imisipha esekelayo
- Izintambo, amathole, ama-hip flexor, umnyombo
- Izinga lobunzima
- Ophakathi
- Uhlobo lokunyakaza
- Ukukhuphuka kwezitebhisi okuqhubekayo
Awukho umphumela wokuzivocavoca uma ngibambe isibambo?
Kulungile ukubamba kancane ukuze uthole ibhalansi, kodwa ukulenga isisindo somzimba wakho kuzoshintsha umthwalo osemzimbeni wakho ophansi kanye nokuma kwakho. Uma kufanele ubambelele kuyo ukuze ubambelele, yehlisa ijubane.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola ubuncane besivinini nesitobhi esiphuthumayo
Uma izitebhisi zimiswa, bambelela ku-handrail bese ukhuphuka ngokulandela imiyalelo yomkhiqizi. Hlola inkinobho yokumisa ukuphepha kanye nezinqubo zokugibela nezokwehla.
- 2
Beka unyawo lwakho lonke phakathi nendawo yezitebhisi
Phakamisa unyawo lwakho lonke ukuze isithende sakho kube ukuphela kwesinyathelo esisele. Gcina amadolo akho ebheke ezinzwaneni zakho futhi ugweme ukunyakazisa i-pelvis yakho ukusuka kolunye uhlangothi.
- 3
Phakamisa umzimba wakho bese ugibela izitebhisi esisodwa ngesikhathi
Bamba isibambo kancane ukuze ulinganise futhi uphakamise isisindo sakho ngemilenze yakho. Ungeqi izitebhisi noma weqe izinyawo zakho.
- 4
Yehlisa ijubane ukuze ume ngokuphelele
Yehlisa ijubane uye kwijubane elincane futhi uhlole ukunyakaza kwezitebhisi ngaphambi kokuphuma. Ngenkathi ubambe isibambo, yehla ngokulandelana komkhiqizi.
PLACE THE WHOLE FOOT
Qinisekisa ukuthi unyawo lwakho lonke lugxile ezitebhisini ukuze ukwazi ukuphusha kancane ngama-glute akho kanye nomzimba ophansi.
Ukugqoka ingaphambili lonyawo lwakho kuphela kwandisa ubunzima ematholeni akho futhi kwandisa ingozi yokushelela. Hambisa izinyawo zakho phambili ngokwanele ngaphambi kokwehla ngezitebhisi.
Uma uhamba ngokushesha kakhulu futhi ungenaso isikhathi sokubeka unyawo lwakho phansi, yehlisa ijubane ngokushesha.
Iphuzu elibalulekile: Indlela ozoyisebenzisa ngaso leso sikhathi: “Unyawo olugcwele, isinyathelo esisodwa ngesikhathi, izandla ezilula”
STAND OVER THE STEP
Ivumela i-pelvis ukuthi ihambe phezu kwesinyathelo kunokuncika kukhonsoli
Ukusekela umzimba wakho ngezingalo kuzohluka phakathi kokuqina okubonisiwe kanye nobunzima bangempela bomzimba wakho ongezansi. Gcina i-torso yakho iqondile futhi usebenzise isibambo kuphela njengoba kudingeka.
Gwema ukugoba kakhulu umhlane wakho noma ukucindezela amadolo akho ngezandla zakho.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Misa isisindo kusibambo
- Lokho okubonayo
- Izindololwane zikhiyiwe, umzimba ongaphezulu ulele phambili, izinyawo zilandela izinyathelo kuphela.
- Imbangela engaba khona
- Isivinini siphezulu kunokuqina.
- Indlela yokulungisa
- Yehlisa ijubane futhi ubuyele kumfutho okuvumela ukuthi ugcine isikhundla noma ukhulula izandla zakho kafushane.
Ingxenye engaphambili kuphela yonyawo enyathela ezitebhisini
- Lokho okubonayo
- Izithende zami zihlala ngaphandle futhi amankonyane ami azwa sengathi asha ngokushesha.
- Imbangela engaba khona
- Izinyathelo ezimfushane noma azikwazi ukuhambisana nesivinini.
- Indlela yokulungisa
- Yehlisa ijubane ukuze uvumele isikhathi sokumisa unyawo lwakho phakathi.
Ukweqa noma ukugibela izitebhisi emaceleni
- Lokho okubonayo
- Izinyawo zakho zizowela futhi i-pelvis yakho izojikeleza kakhulu, okwandisa ingozi yakho yokushelela.
- Imbangela engaba khona
- Isebenzisa uguquko oluyinkimbinkimbi ukukhulisa amandla.
- Indlela yokulungisa
- Buyela emuva kuphethini ezenzakalelayo yokukhuphuka isinyathelo esisodwa ngesikhathi ukusuka phambili.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Yenyusa ukusetshenziswa kwekhalori ngokusebenza kahle ngokuphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana nomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Qala ngokuqhuma okufushane kwemizuzu emi-5 ukuya kweyi-15 noma izikhawu ezingamasekhondi angama-30 kuye kwangama-60. Khulisa isikhathi kuphela lapho ukuncika kwesandla nokunyathela kungashintshi.
Imvamisa
3~5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Khulisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ngingakwazi ukukhuphuka izitebhisi ezimbili ngesikhathi?
Ingasetshenziswa ngesivinini esiphansi abasebenzisi abanolwazi abenze ngokwethembekile iphethini yesinyathelo esisodwa esiyisisekelo, kodwa ngezinjongo ezijwayelekile ze-aerobic, isinyathelo esisodwa ngesikhathi sanele.
Ngingakwazi yini ukushiya izithende zami ngaphandle kwezitebhisi?
Uma kungenzeka, kuzinze kakhulu ukubeka unyawo lwakho lonke endaweni yokunyathela. Ngisho noma izitebhisi zimfushane, lungisa indawo yakho kanye nesivinini ukuze isithende sakho singashiyi isikhala esiningi.
