TREADMILL RUNNING
Ukugijima kwe-treadmill akukona ukuvivinya umzimba okubandakanya ukuhambisana nebhande elinyakazayo, kodwa kunalokho kuwukuzivocavoca kwangaphakathi kwe-aerobic okugcina isigqi esingaguquki kanye namagxathu amafushane, emvelo phakathi nendawo yebhande.
I-treadmill ingakwazi ukulungisa kahle isivinini nokuhlehla, kodwa kulula ukulahlekelwa ibhalansi uma uqala ngesivinini esikhulu noma ugijima ngenkathi ubambe ikhonsoli. Qala ngokukhuphuka ujantshi oseceleni omile, unamathisele isiqeshana sokuphepha engutsheni yakho, uhambe ngezinyawo. Yima uqonde, ungavumeli izinyawo zakho zithinte kude kakhulu ngaphambi komzimba wakho, futhi ufunde isigqi ngokuqina okukuvumela ukuthi ube nengxoxo, bese uphakamisa isici esisodwa ngesikhathi.
- Imisipha eyinhloko
- I-Quadriceps, i-gluteus maximus, amathole
- Imisipha esekelayo
- Ama-Hamstrings, ama-hip flexors, umnyombo
- Izinga lobunzima
- Osaqalayo
- Uhlobo lokunyakaza
- Phinda usebenzise ibhande
Ingabe umthambeka kufanele ulungiswe ku-1%?
Akunjalo. Lungisa ngokususelwe kusivinini sakho esiqondiwe, okokusebenza kanye nokunethezeka komuntu siqu, asikho isidingo sokuphoqa inombolo ethile ukulingisa ngaphandle.
ISINYATHELO NGESINYATHELO
Izinyathelo Ezingu-4 Zokuphindaphinda Okuphelele Okukodwa
- 1
Hlola isiqeshana sokuphepha nesimo semishini
Uma ibhande limile, yima ngakujantshi oseceleni bese uhlola isibambo nendawo yokumisa izimo eziphuthumayo. Vikela isiqeshana sokuphepha ezingutsheni zakho.
- 2
Ukushintsha ukusuka ekuhambeni ukuya ekugijimeni kancane
Hambisa ibhande ngesivinini esiphansi bese uhamba imizuzu engu-2-5. Njengoba umzimba wakho ufudumala, khulisa isivinini sakho ngama-increments amancane futhi ugijime ngokwemvelo.
- 3
Ukugcina isigqi maphakathi nebhande
Gcina ugqolozele phambili bese ushwiba izingalo zakho emuva naphambili kahle. Izinyawo ziphumule buthule zivalele ngaphansi komzimba futhi aziphumuli esibanjeni.
- 4
Yehlisa ijubane ngokwanele ukuze wehlise ijubane
Yehla ekugijimeni uye ekuhambeni imizuzu embalwa ngaphambi kokuphela. Ngemva kokuba ibhande selimile ngokuphelele, yehla ngesitimela esiseceleni.
RUN IN THE CENTER
Igcina indawo emaphakathi ngaphandle kokunamathela kukhonsoli noma ngokuslayida ngemuva kwebhande
Ukusondela kakhulu ngaphambili kuzovimba ubude begxathu lakho nokushwiba kwengalo, futhi ukududulwa uhlehle kuzokwandisa ingozi yokuwa.
Gwema ukubheka phansi esikrinini isikhathi eside futhi ugcine ukugqolozela kwemvelo nesigqi somzimba esiphezulu.
Iphuzu elibalulekile: Isihluthulelo ongasisebenzisa ngaso leso sikhathi: "Khanya phakathi nendawo, yekela isibambo, bese ugibela ngokwemvelo."
CHANGE ONE VARIABLE
Ayikhulisi isivinini futhi ihlehle kakhulu ngesikhathi esifanayo
Isivinini esisheshayo nokuthambekela okuphezulu kanyekanye kukhulisa inkonyane, i-Achilles tendon, nomthwalo wokuphefumula kwenhliziyo. Lungisa into eyodwa ngesikhathi, uhlole ukuzivumelanisa nezimo.
Awudingi ukuphoqa ukuthambekela okuthile ukuze uphindaphinde ngokugcwele ukusebenza kwangaphandle. Vele uyilungise ihambisane nemigomo yakho namandla omzimba.
UKUXAZULULA IZINKINGA
Lungisa imbangela yephutha, hhayi ukubukeka kwalo kuphela
Gijima nesisindo sakho kuzibambo
- Lokho okubonayo
- Amahlombe ayaphakama, umzimba uncike emuva, yizinyawo kuphela ezilandela ibhande.
- Imbangela engaba khona
- Isivinini noma ukuthambekela kudlula amakhono amanje.
- Indlela yokulungisa
- Yehlisa ukushuba futhi ubuyele esivinini esikuvumela ukuthi ugcine indawo emaphakathi noma uyidedela.
Izinyawo zeluliwe phambi komzimba
- Lokho okubonayo
- Ukufika kunomsindo, amadolo acishe aqonde, izithende zikude.
- Imbangela engaba khona
- Ubude be-Stride banwetshwa ngokweqile ukuze buhambisane nesivinini.
- Indlela yokulungisa
- Yehlisa ijubane futhi ufinyeze amagxathu akho ukuze izinyawo zakho zibe seduze nomzimba wakho.
Ukwehla kungazelelwe ebhandeni elinyakazayo
- Lokho okubonayo
- Ngokushesha ngemva kokuzivocavoca, gxuma usuka kumzila oseceleni noma ungene phansi.
- Imbangela engaba khona
- Izinqubo zokuncishiswa kwesivinini nezimo eziphuthumayo ziyekiwe.
- Indlela yokulungisa
- Yehla kancane kancane ukuya ebangeni lokuhamba, bese wehla kuze kube yilapho ibhande lime ngokuphelele.
UKWENZA KUBE LULA NOKUTHUTHUKA
Fanisa ubunzima ngaphambi kokwengeza umthwalo
Ukuqeqeshwa Kwesikhashana
Yenyusa ukusetshenziswa kahle kwekhalori ngokuphindaphinda ukuqina okuphezulu nokuphansi.
Ukwenyuka kwesikhathi nokumelana
Qinisa amandla akho ngokwandisa isikhathi sokusebenza noma ukukhulisa izinga lokumelana lomshini.
UHLELO LWABAQALAYO
Uhlaka olusebenzayo lokuqala
Abaqalayo kufanele baqale emizuzwini eyi-15 kuye kwengama-30 yokushintshana ukuhamba nokugijima. Khulisa kancane kancane isikhathi samasonto onke noma ibanga futhi ume uma uzwa ubuhlungu, isiyezi, noma ukuphelelwa umoya okungavamile.
Imvamisa
3 kuya ku-5 izikhathi ngeviki
Uma inhloso yakho kuwukulahlekelwa ngamafutha omzimba, kubalulekile ukukwenza njalo.
Ivolumu
20~40 imizuzu
Yandisa kancane isikhathi ngokwezinga lakho lokufaneleka.
- Yenza lokhu ngenkathi uphuza amanzi amaningi.
- Vikela amalunga akho ngokunwebeka okukhanyayo ngaphambi nangemuva kokuzivocavoca.
Imibuzo evame ukubuzwa
Ngingakwazi ukugxuma ngenkathi ngibambe isibambo?
Kuyanconywa ukuthi unganciki ngaphandle kwesikhashana esifushane ukuze uphinde uthole ibhalansi. Uma ukuqina kudinga ukubamba, yehlisa isivinini noma hlehla.
Yini okufanele ngiyenze uma ngikuthola kunzima ukuqhubeka nokusebenza kusukela ekuqaleni?
Okunye phakathi kokuhamba nokugijima okufushane. Ungaqala ngokuzinzisa sonke isikhathi sokuzivocavoca bese ukhulisa isigaba sokugijima.
