Thola Ukuzivocavoca Okungcono Kwama-Treadmill ngamathiphu Wokuqina Okukhulisa Ngokushisayo Ukushisa

-Delile

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Kuyashisa kakhulu futhi kunomswakama ukufaka amamayela ngaphandle ngo-Agasti-siyakuthola. Ngakho-ke esikhundleni salokho ushaya umshini wokunyathelisa ejimini. Kodwa kuthiwani uma ungase unciphise isikhathi sakho sokugijima sibe phakathi, bese uzuza imiphumela efanayo (uma kungenjalo!)?

"Ukusebenza kahle emhlabeni we-treadmill kusho umsebenzi omningi oqedwa ngesikhathi esifanayo, ukugijima okufushane, noma ngisho nekhono lokubekezelela ukugijima okude futhi ushise ama-calories engeziwe," kusho u-Andia Winslow, umqeqeshi ogijima e-Mile High Run Club eNew York City. Simnike amathiphu amahlanu wokukusiza ukuthi ushise amakhalori aphindwe kabili kumshini wokunyathelisa namuhla (Bese uzama enye yalezi zinhlelo ezi-4 zokushiswa kwamafutha ukuze unqobe isithukuthezi se-Treadmill.)

1. Thatha it notch. Ukuthambekela akugcini nje ngokulingisa ukusebenza kwangaphandle, kepha futhi kulula emadolweni. "Izikhawu ze-Incline ziyindlela enhle yokwehlisa amakhalori kungakhathaliseki ukuthi uhamba noma uyagijima," kusho u-Michelle Lovitt, umqeqeshi osaziwayo nochwepheshe bokufaneleka. Qala ngokugijima noma ukuhamba umzuzu ngephesenti elilodwa uthambekele ngejubane olifunayo. Khulisa ukuthambekela njalo ngeminithi ngemuva kokululama ngomzuzu owodwa ngamaphesenti angama-.5 uze ufinyelele ekuthambekeni kwamaphesenti ayi-15. "Ngokuya ngobude bokuzivocavoca kwakho, ungabuyela emuva njalo ngeminithi kuze kube yilapho ufinyelela lelo phesenti uphinde uthambekele futhi," esho. Uzozizwa unomoya futhi usebenzise amandla amaningi ngale ndlela kunesivinini esiqhubekayo sehora. "Futhi, kuthatha nesithukuthezi emsebenzini wokunyathela ngoba uhlala ushintsha ukuthambekela nesivinini," kusho uLovitt.

2. Khulisa idolo lakho. Yebo, umshini wokunyathelisa uyakusiza ukukuhambisa, kepha lokho akusho ukuthi kufanele uvilaze futhi ukuvumele wenze wonke umsebenzi. Kubalulekile ukwenza imilenze yakho isebenze ngesikhathi ngasinye sokuhamba (leyo ngenye yezeluleko ezinhle kakhulu zokugijima zesikhathi sonke). "Ngenxa yokuthi i-treadmill imane ithwale abagijimi baye phambili, kubalulekile ukuthi ungagxili nje ekushintsheni isivinini se-turnover ngokushesha, njengoba ngibona kaningi-kodwa futhi ekwandiseni i-amplitude noma ukuphakama komgudu wabo," kusho uWinslow. "Bazothola ukuthi lokhu kudinga umzamo omkhulu nokuthi bazokwemboza umhlaba ngokushesha ngokwenza njalo."

3. Engeza okunye ukumelana. Thatha isethi yamabhendi wokumelana futhi wenze ukubuyiswa kwakho kusebenza. "Ngesikhathi usululama, yenza umsebenzi wamandla njengokucindezela isifuba, i-reverse fly, noma isandiso se-tricep ngamabhendi," kusikisela u-Lovitt. "Ukwengeza amabhande okumelana nomsebenzi wakho wesikhashana ku-treadmill kugcina izinga lokushaya kwenhliziyo yakho liphakeme futhi kubangele ukusha kwekhalori ephezulu kakhulu." (Futhi 'kumshini wokugaya, ungenza lezi Zivivinyo ze-Resistance Band ukuze wenze i-Tone Up Anywhere.)

4. Pumpha izingalo zakho. Ngenkathi ugijima ngobuchwepheshe ngemilenze yakho, izingalo zakho zisho okuningi ngalokho okwenziwa yimilenze. “Abagijimi abaningi bethreadmill bawela kulokho abacabanga ukuthi yizinqubo ezinyakazayo zokunyakaza futhi bagcina begijima kunalokho belukhuni esigayweni,” kusho uWinslow. Usikisela ukuthi izingalo zihambe futhi zigcine umfutho wama-90-degree angular phakathi kwe-bicep nengalo engalweni engalweni yangakwesokudla nangakwesobunxele. "Uma umuntu efuna ukugijima ngokushesha, izingalo kufanele zihambe ngokushesha, kusetshenziswa izindololwane njengamahange ukukhuphula ijubane," kusho uWinslow. Uzobona i-mileage yakho ifaka ngokushesha futhi ngokushesha. (Bheka Izindlela Eziningi Eziyi-10 Zokuthuthukisa Indlela Yakho Yokugijima.)

5. Yenza okungaphezu nje kokugijima. Khumbula ukuthi indawo yokunyathelisa nebhande uqobo ingasetshenziswa ngezinye izindlela ngaphandle kokugijima nje. Ukuthi ujwayele ukugijima kuyona, akusho ukuthi iyona kuphela ekwazi ukusetshenziselwa yona. "Ngemuva noma ngaphambi kokujima okuvamile, zama ukwehlisa isivinini kuze kufike ekugaqeni, futhi wenze amaphaphu ahambayo, amaphaphu ajikelezayo, kanye nochungechunge lwe-squat-to-alternating-lunge," kusikisela uWinslow. "Ngokwenza njalo, uzokhokhisa abahambisa phambili emzimbeni wakho ophansi bese wakhe isisekelo esingcono sokusebenza okuqinile." Ngoba, njengoba wazi, i-treadmill iyahamba, empeleni ingakusiza ukukuyisa phambili futhi ikugcine unesigqi esibushelelezi.

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