Amaphutha we-8 Treadmill Owenzayo

-Delile

• 1. Ukweqa Ukuzifudumeza
• 2. Ukugijima Kusondele Phambili Ebhande
• 3. Ukubambelela Ezinhlangothini Zomshini Wokunyathela
• 4. Ukugxumela ezinhlangothini zeTreadmill
• 5. Ukuba I-Super Zoned Out
• 6. Ukubheka Phansi Ezinyaweni Zakho
• 7. Ukwenza Isivinini Esifanayo bese Ugijima Ngokuphindaphindiwe
• 8. Ukwesaba Ukuthambekela
• Buyekeza kwe-

Uma okuwukuphela kokuhlangenwe nakho kwakho nge-treadmill kuyiziqubulo ze-slo-mo dreadmill phakathi nobusika lapho ungakwazi ukubekezelela ukushaya i-pavement-err-ice yangempela, yisikhathi sokuphinda uzijwayeze nomshini.

"I-treadmill ingumshini onamandla kakhulu futhi ikuvumela ukuthi wakhe isipiliyoni esinjalo," kusho u-Angela Rubin, Umphathi wePrecision Running Lab Studio e-Equinox Chestnut Hill. (Okuhlobene: Inselelo Yokuzilolonga Yezinsuku Ezingu-30 Okujabulisa Ngempela)

Awumkholwa? Ungasondeli kude kunamakhompiyutha avulwa nje i-Precision Running Lab-isikhala esivumela ukusebenzisana, ukupompa inhliziyo (funda: isivinini, izikhawu, lonke iShebang) amakilasi okunyathela. Kungokokuqala kohlobo lwayo ogwini olusempumalanga (elinye ilebhu likhona endaweni yase-Equinox eSanta Monica) futhi kuzoba yisigaba sokuqala i-Equinox esinikela kwabangewona amalungu kanye namalungu (anenhlanhla ngathi abaseBostonia!).

Kepha ngaphambi kokungena ekilasini-noma ungene ebhandeni lalolo daba-yisikhathi sokubhekana namanye amaphutha ajwayelekile esingawenza lapho sisebenza endlini. Lapha, sibachaza (nokulungiswa kwabo) ngosizo lwabanye ochwepheshe abasebenza. Lungisa indlela yakho futhi uzothola isivinini, ukubekezela, namandla ngesikhathi esincane. (Manje lokho ukuzivocavoca nge-treadmill esingakubuyela emuva.)

1. Ukweqa Ukuzifudumeza

Usujahile, ufuna ukugijima nje, ukuze ungafudumali. Ayikho enkulu. "Ukweqa ukufudumeza kukubeka engcupheni yokudonsa imisipha noma ukuhlunga imisipha. Ngokuzifudumeza ngaphambi kokugijima wandisa ukuqina kwezicubu zakho ezixhuma, ufudumeze imisipha, i-glutes, ne-hip flexors, futhi kancane kancane uphakamise izinga lokushaya kwenhliziyo,” kuchaza uKristen Mercier, umqeqeshi we-Tier III+ e-Equinox Chestnut Hill.

Ukulungiswa: Ukuhamba noma ukugijima kwemizuzu emi-3 kuya kwemihlanu kwenza igazi lifudumale nomzimba uhambe, kusho uMercier. Amadolo aphezulu kanye nezinqe zikhahlela cishe imizuzwana engu-30 ngalinye kuzofudumeza imisipha yomlenze, kuqinise umzimba wakho ukuze ugijime kahle.

2. Ukugijima Kusondele Phambili Ebhande

Ukugona ingaphambili le-treadmill kukhawulela idrayivu yakho yengalo futhi kungakugcina ungagijimi ngonyawo lwakho olungokwemvelo. "Uma ugijima usondele kakhulu kumonitha, unganciphisa ngokungangabazeki ukunyakaza kwakho okuphambili nokubuyela emuva ukuze ungashayi isibhakela," kusho uRubin. Ungase futhi ugobe uye emuva, uguqule ukuma kwakho.

Umzimba ongaphezulu olinganiselwe ungaba nokusabela kweketanga emzimbeni ophansi, futhi. "Umklamo wethu omangalisayo njengabantu uwukuba nezinyathelo eziphikisanayo lapho sigijima," kuchaza uRubin. "Ingalo yangakwesokudla ishayela ukulinganisa umlenze wesobunxele. Uma omunye wabo ukhawulelwa yinto yangaphandle, ngokwemvelo kuzoba nomthelela kolunye."

Ukulungiswa: Scoot emuva. Ufuna ukuhlose ukugijima maphakathi nebhande. Ukuze wenze lokhu kube umkhuba, beka ucezu oluncane lwetheyiphu ezingalweni ze-treadmill cishe unyawo emuva ukusuka kumonitha, kuphakamisa uRubin. Ziphonsele inselelo ukuthi uhlale uhambisana nalokho.

3. Ukubambelela Ezinhlangothini Zomshini Wokunyathela

Ngabe uzizwa sengathi usebenza kanzima futhi uyakwazi ukusunduza ngokushesha ngokubamba ezinhlangothini zomshini wokunyathelisa? "Empeleni, ukwenza lokhu kususa umthwalo emilenzeni ngaleyo ndlela kwenze kube lula ukwenza umsebenzi," kuchaza uMercier. "Futhi umzamo omncane owenzayo, ama-calories amancane owashisa ngokujwayelekile." Ngaphandle kokunciphisa umzamo, ukubambelela ku-treadmill kukhuthaza ukuma okungalungile, futhi-futhi kungadala ukungezwani entanyeni, emahlombe, nasezingalweni zakho, uthi.

Ukulungiswa: Uma uzwa isidingo sokubambelela, kungenzeka ukuthi ushesha kakhulu. Yehlisa ijubane futhi ugxile efomini lakho. "Cabanga ngokuphakamisa okhalweni lwakho. Lokhu kuzobonisa ukuthi amahlombe akho ehle futhi umzimba wakho ukhululeke. Izingalo zakho kufanele zigobe kancane, zintante eduze komzimba wakho," kusho uMercier.

4. Ukugxumela ezinhlangothini zeTreadmill

"Ukumisa ukunyakaza okuya phambili kudinga ukuthi umzimba usabele ekuphuleni amandla," kusho uRubin. Endaweni yemvelo (ugijima ngaphandle), uzokwehla kancane kancane. "Ukuyekela ezinhlangothini cishe kwenzeka njalo ngoba 'kulula' futhi umsebenzi omncane bese wehlisa ijubane," kusho uRubin. "Uma ufuna ukuba umgijimi onamandla, ozinzile, ongcono, izinqamuleli ezincane zingangeza emsebenzini omncane futhi zithinte ngempela imigomo yakho."

Ingasaphathwa eyokuthi, ukubeka kabi unyawo lwakho ingcosana nje kungaholela eqakaleni elisontekile, edolweni eliphendukile, noma okubi kakhulu, ukuwa okungathandeki.

Ukulungiswa: Kuphephile ukweqa isiteji sakho sokunyathela ngesivinini sokuhamba (4 mph nangaphansi), yebo-kodwa ungcono ukuqeqesha umzimba wakho ukuba ukwazi ukwehla ngokwengeziwe kwemvelo ukuze ukwazi ukukwenza uma ungekho kunyathela. , kuchaza uRubin. (Ama-Treadmill ku-Precision Running Lab aklanyelwe ukwehla ngesivinini esisheshayo ukugwema isidingo sokugxumela emaceleni, uyachaza.)

Uma umshini wakho wokunyathelisa unamandla wokuhlela isivinini, hlela isivinini sokutakula esisheshayo ongasithinta ukuze wehlise ijubane umshini wokunyathelisa ekugcineni kwesikhawu noma i-sprint. Qaphela ukuthi awukwazi ukwehlisa ijubane ngemuva kwe-sprint? "Kungenzeka ukuthi ushesha kakhulu," esho. "Yehlisa isivinini sakho sokugijima uze ukwazi ukubamba ukwehlisa ijubane nokugcina ukuhamba noma ukugijima, uhlonipha isitimela esifanayo sabagijimi abancintisana nabo."

5. Ukuba I-Super Zoned Out

Ama-Treadmill TV kungaba nzima ukuwagwema - kepha ngokungena embukisweni (nangaphandle kokuzivocavoca kwakho) awutholi okungcono kakhulu ekusebenzeni kwakho. "Uma uphazamiseka, ukuma kwakho kuyalahlwa, okuthinta indlela ohamba ngayo. Lokhu kukhulisa ingozi yakho yokukhubeka, ukuwa, noma ukulimala kwengcindezi ukuya phambili," kunezela uMercier.

Ukulungiswa: Zibekele umgomo wokugijima kwakho futhi ukugcine kusengqondweni kukho konke ukujima kwakho. Noma ngabe uthatha isinqumo sokwenza umsebenzi wejubane, wegquma, noma wokugcina indawo ethile yokushaya kwenhliziyo, ukuba nenjongo kuzokugcina ugxile, kusho uMercier.

6. Ukubheka Phansi Ezinyaweni Zakho

Abagijimi abanovalo lokuthi bangajika ngakwesobunxele noma kwesokudla noma bawe esigayweni ngokuphelele (sonke, ngokwethembeka) bavame ukubheka phansi ngenkathi begijima kumshini wokunyathelisa. Kepha lokhu kuma kubeka ukungezwani entanyeni nasemahlombe akho, kusho uRubin. Lokhu empeleni kunciphisa ukungeniswa komoya-mpilo ongakuthola endaweni engokwemvelo ngokwengeziwe, kuvimbela ukusebenza okuphelele.

​Ukulungiswa: Gcina amehlo akho ephakanyisiwe namahlombe emuva. Zama futhi uthole ukubuka okuya phambili okutshekele phansi kancane. Imvamisa lokhu kulungile esikrinini se-treadmill, uma sinaso. "Abakhiqizi abaningi be-treadmill babeka abaqaphi babo ukuphakama 'okumaphakathi' ukusuka ebhandeni," kusho uRubin. Kepha wonke umuntu wehlukile ngakho-ke qiniseka ukuthi uthola ukuthi yini okusebenzela kangcono wena. Uma i-treadmill yakho iphambi kwesibuko, sebenzisa lokho ukuhlola ifomu lakho.

7. Ukwenza Isivinini Esifanayo bese Ugijima Ngokuphindaphindiwe

Ukugijima okude, okungaguquki kunendawo yakho kukho konke ukuzivivinya, kodwa ukuwenza ku-treadmill kungaba yisicefe kakhulu. Lawa ma-jogs awawona futhi indlela ephumelela kakhulu yokusebenzisa umshini wokugaya. Amakilasi e-Precision Running Lab asekelwe ezinkathini, isu eliqinile lokukhulisa amandla nokubekezela, kusho u-Rubin. "Kunomtapo wolwazi omkhulu wama-run wokugcina izinto zithakazelisa nokukutholela imiphumela oyifunayo."

Ukulungiswa: Zama lokhu kuzivocavoca isikhawu esingaphansi kwemizuzu engama-20 ngemuva kokuthola i-PR yakho (ijubane lakho eliphakathi nendawo lemizuzu eyodwa).

• Imizuzwana engu-45: -1.0 mph kusuka kwiminithi eli-1 PR. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Amasekhondi angu-45: Isivinini esifanayo ngokuthambekela kumaphesenti angu-1. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Imizuzwana engama-45: Ijubane elifanayo ngokuthambekela kumaphesenti ama-2. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Imizuzwana engu-45: -0.5 ngokuthambekela kumaphesenti angu-3. Phinda uhambe amasekhondi angu-60 / ujog.
• Amasekhondi angu-45: Ijubane elifanayo ngokuthambekela kumaphesenti angu-4. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Amasekhondi angu-45: Ijubane elifanayo ngokuthambekela kumaphesenti angu-5. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Imizuzwana engu-45: -0.5 ngokuthambekela kumaphesenti angu-6. Phinda uhambe amasekhondi angu-60 / ujog.
• Amasekhondi angu-45: Ijubane elifanayo ngokuthambekela kumaphesenti angu-7. Phinda uhambe amasekhondi angu-60 / ujog.
• Imizuzwana engama-45: Ijubane elifanayo ngokuthambekela ngamaphesenti ayi-8. Phinda uhambe amasekhondi angu-60 / ujog.

8. Ukwesaba Ukuthambekela

Ukugijima ekukhuphukeni kuthatha ikhalori nokushisa kwemisipha ezingeni elilandelayo. "Ngokungeza ukuthambekela ungakhuphula umfutho wokuzivocavoca ngaphandle kokusebenza njalo ngejubane," kusho uRubin. "Ungagijima ngesivinini esiphansi bese uthola izinga lokushaya kwenhliziyo yakho ngokukhuphuka nje kuphela. Iphinda iqoke imisipha eminingi emzimbeni ongezansi, ikakhulukazi amathole, imisipha kanye ne-glutes."

Ngaphezu kwalokho, ukuthambekela kususa amanye amandla emadolweni, uyachaza, okusho ukuthi abantu abanezinkinga eziguqayo zamadolo bangase bezwe ukukhululeka emagqumeni.

Ukulungiswa: Hlanganisa ukuthambekela ukuze ungaphumi ngokulawula, kepha usalokhu uphonsa inselelo umzimba wakho. Zama lo mzuzu wokuzilolonga wemizuzu eyi-12 kusuka ku-Precision Running Lab ngemuva kokuthola i-PR yakho (ijubane lakho elihamba phambili lomzuzu owodwa we-sprint).

• Amasekhondi angu-60: -3.0 mph ngaphansi kwejubane le-PR ngokuthambeka okungamaphesenti angu-7. Phinda uhambe amasekhondi angu-60 / ujog.
• Imizuzwana engu-60: +0.2 mph ngokushesha ngamaphesenti ayi-7. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Imizuzwana engu-60: +0.2 mph ngokushesha ngamaphesenti ayi-7. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.
• Imizuzwana engu-60: +0.2 mph ngokushesha ngamaphesenti ayi-7. Phinda uhambe amasekhondi angu-60 / ujog.
• Imizuzwana engu-60: +0.2 mph ngokushesha ngamaphesenti ayi-7. Phinda uhambe amasekhondi angu-60 / ujog.
• Imizuzwana engu-60: +0.2 mph ngokushesha ekuthambekeni okungamaphesenti angu-7. Phinda uthole imizuzwana engama-60 ukuhamba/ukugijima.

Buyekeza kwe-