Izindlela ze-4 Zokunciphisa Isisindo nge-Treadmill Workout

-Delile

• 1.Ukuqeqeshwa kwesikhawu esiphakeme (HIIT)
• 2. Thola indawo yakho yokushisa amafutha
• 3. Phuma enkingeni
• 4. Faka amagquma
• Izinzuzo ezingaphezu kwesisindo
• Okubalulekile

I-treadmill ingumshini wokuvivinya umzimba othandwa kakhulu. Ngaphandle kokuba ngumshini we-cardio osebenza ngezindlela eziningi, umshini wokunyathelisa ungakusiza wehlise isisindo uma lokho kuyinjongo yakho.

Ngaphezu kokukusiza ukunciphisa umzimba, ukusebenza kumshini wokunyathelisa kunezinye izinzuzo nakho. Ngokwesibonelo:

• Ungasebenzisa i-treadmill unyaka wonke.
• Kungenzeka ubuke uhlelo lwakho lwe-TV oluthandayo ngenkathi uzivocavoca umzimba.
• I-treadmill inezandla, okulungele uma ululama ekulimaleni.
• Njenganoma yikuphi ukusebenza kwenhliziyo okupompa inhliziyo, kungasiza ekunciphiseni ubungozi besifo senhliziyo nezinye izifo ezingalapheki, kuthuthukise ukulala, kukhulise imizwa yakho, futhi kuthuthukise ukusebenza kobuchopho.

Izikebhe zokunyathelisa zitholakala cishe kuwo wonke amajimu, okwenza kube inketho efinyelelekayo kuwo wonke amazinga okuqina. Futhi, uma ukhetha ukusebenzela ekhaya, imishini yokunyathela ingaba yingxenye yokuzivocavoca kwakho kwasekhaya, futhi.

Ake sihlole izisekelo zokuncipha kwesisindo, kanye nezinhlelo zokuzivocavoca okungenzeka kanye namathiphu.

1.Ukuqeqeshwa kwesikhawu esiphakeme (HIIT)

Ukuqeqeshwa kwesikhawu sokuqina okuphezulu (i-HIIT) kufaka phakathi amasethi wokushintshana wokuzivocavoca ngamandla okuphumula.

Ngokuya nge-a, ukusebenza kwe-HIIT kungaba yindlela ephumelelayo yokunciphisa amafutha omzimba nama-calories avuthayo esikhathini esifushane.

Umqondo ukuthi usebenze kanzima isikhathi esifushane futhi uphumule phakathi kokuqhuma okukhulu kokuvivinya umzimba. Lokhu kusha amakhalori amaningi, okusiza ukufaka isandla ekunciphiseni isisindo.

Ngokwengeziwe, ngemuva kwesimiso se-HIIT, umzimba wakho uzama ukubuyela esimweni esejwayelekile sokuphumula. Lokhu ikwenza ngokuhlanganisa amafutha omzimba ukuze athole amandla.

Nakhu ukuthi ungayenza kanjani i-HIIT kutreadmill:

1. Setha umshini wokunyathela ukuze ubhebhe. Hamba nge-2 mph imizuzu emihlanu ukufudumala.
2. Qalisa ku-9 kuye ku-10 mph amasekhondi angu-30.
3. Hamba ngo-3 kuye ku-4 mph imizuzwana engama-60.
4. Phinda izikhathi ezi-5 kuya kwezi-10.
5. Hamba ngo-2 mph imizuzu emihlanu ukuphola.

Ngokuzivocavoca okuthuthuke kakhulu, shintsha phakathi kokugijima nokugijima. Ungangeza futhi eminye imizuzu kusethi ngayinye yamandla aphezulu. Ngokufanelekile, izikhathi zakho zokuphumula kufanele zibe zinde kabili kunezikhawu zakho zokuqina.

2. Thola indawo yakho yokushisa amafutha

Ngesikhathi sokuzivocavoca nge-treadmill, ukuzivocavoca ngesilinganiso senhliziyo esishisa amafutha kungasiza ekukhuthazeni ukunciphisa umzimba. Le ndawo yilapho ushisa khona amakhalori amaningi ngomzuzu.

Ukuze uthole indawo yakho eshisa amafutha, kuzodingeka ubale isilinganiso sakho senhliziyo esiphezulu kuqala. Lesi yisibalo esiphezulu sezikhathi inhliziyo yakho engashaya ngaso phakathi nomzuzu owodwa wokuzivocavoca.

Ukushaya kwenhliziyo yakho okuphezulu kungu-220 kususwe iminyaka yakho. Isibonelo, uma uneminyaka engama-40 ubudala, isilinganiso sakho senhliziyo esiphezulu ukushaya okungu-180 ngomzuzu (220 - 40 = 180).

Ngokuvamile, indawo yakho yokushisa amafutha ingamaphesenti angama-70 wesilinganiso senhliziyo sakho esiphezulu. Uma isilinganiso sakho senhliziyo sikhulu ukushaya okungu-180 ngomzuzu, indawo yakho yokushisa amafutha ingamaphesenti angama-70 ka-180, noma ama-beats ayi-126 ngomzuzu (180 x 0.70 = 126).

Ngale nombolo, uzokwazi ukuthi kufanele usebenze kanzima kangakanani ukuxhasa ukwehla kwesisindo. Nansi indlela eyodwa yokukwenza:

1. Gqoka umqaphi wokushaya kwenhliziyo esihlakaleni noma esifubeni sakho. Setha umshini wokunyathelisa ube flat. Hamba nge-2 mph imizuzu emihlanu ukufudumala.
2. Setha ukuthambekela kumaphesenti amabili. Jog ngo-4 mph ngeminithi elingu-1.
3. Gijima ku-8 kuye ku-10 mph, noma uze ungene endaweni yakho yokushisa amafutha.Gijimisa imizuzu eyi-15 kuye kwengama-30 kulokhu kushaya kwenhliziyo.
4. Jog ngo-4 mph ngeminithi elingu-1.
5. Hamba ngo-2 mph imizuzu emihlanu ukuphola.

Ngenkathi amaphesenti angama-70 kuyindawo evuthayo yokushisa amafutha, wonke umuntu wehlukile. Abanye abantu bangangena endaweni eshisa amanoni ngamaphesenti angama-55 wesilinganiso senhliziyo yabo ephezulu, kanti abanye bangadinga ukufinyelela kumaphesenti angama-80. Kuya ngezici ezahlukahlukene ezinjengobulili, ubudala, izinga lokuqina, nezimo zezokwelapha.

Ungase futhi ufake indawo yakho yokushisa amafutha ngejubane eliphansi le-treadmill.

Umqeqeshi womuntu siqu angakusiza ukunquma isivinini sakho esifanele nesilinganiso senhliziyo yokulahlekelwa isisindo esifanele.

3. Phuma enkingeni

Elinye isu lokuncipha kwesisindo ukushintsha inqubo yakho. Ngokwenza ukuzivocavoca okuhlukile isikhathi ngasinye, unga:

• Nciphisa ubungozi bokulimala. Ukuphinda ukuzivocavoca okufanayo kuyacindezela emajoyintini akho. Kwandisa ubungozi bokulimala ngokweqile, okungakubuyisela emuva.
• Gwema ithafa lokuziqeqesha. Lapho wenza ukuzivocavoca umzimba ngokwengeziwe, kulapho uzobona imiphumela encane. Umzimba wakho udinga ukuphonselwa inselelo ukuze uthuthuke.
• Vimbela isithukuthezi. Kungenzeka ukuthi unamathele kuwe uma uhlala uxuba ukujima kwakho.

Nalu uhlelo lokuzivocavoca lwesampula, lapho ukusebenzisa okuhlukile kwe-treadmill kufakwa kunqubo ejwayelekile yokuzivocavoca umzimba:

• NgeSonto: ukuphumula, ukuhamba ngokungcebeleka, noma i-yoga emnene
• UMsombuluko: inqubo yokunyathela i-HIIT imizuzu engama-20 kuye kwangama-30
• NgoLwesibili: i-light treadmill jog nokuqeqeshwa kwamandla
• NgoLwesithathu: ukuphumula, ukuhamba ngokungcebeleka, noma i-yoga emnene
• NgoLwesine: i-light treadmill jog nokuqeqeshwa kwamandla
• ULwesihlanu inqubo yokunyathela i-HIIT imizuzu engama-20 kuye kwangama-30
• NgoMgqibelo: isigaba se-barre noma ukuzivocavoca umzimba

4. Faka amagquma

Ukuze wenze inqubo yokunyathelisa ibe nzima kakhulu, engeza amagquma. Ukuhamba ushesha noma ugijime uthambekele kusha ama-calories amaningi ngoba umzimba wakho kufanele usebenze kanzima.

Iphinde isebenze imisipha eminingi, enikela ekwakheni isisindo somzimba esinciphile kakhulu. Lokhu kukusiza wehlise isisindo, ngoba imisipha ishisa ama-calories amaningi kunamafutha.

Uma ungathanda ukuzivocavoca ethambekeni, zama lokhu kulandelana kwe-treadmill:

1. Setha umshini wokunyathelisa ube flat. Hamba nge-2 mph imizuzu emihlanu ukufudumala.
2. Setha ukuthambekela kumaphesenti angu-1. Jog ku-4 kuye ku-6 mph ngeminithi elingu-1.
3. Khulisa ukuthambekela ngamaphesenti ayi-1 ngomzuzu ngamunye. Phinda uze ufinyelele ukuthambekela okungamaphesenti ayisishiyagalombili kuye kwayishumi.
4. Nciphisa ukuthambekela ngamaphesenti ayi-1 ngomzuzu ngamunye. Phinda uze uthambekele ku-0 kuya ku-1 phesenti.
5. Hamba ngo-2 mph imizuzu emihlanu ukuphola.

Ngokuvamile, u-4 kuye ku-6 mph isivinini sokugijima esijwayelekile. Unganyusa ijubane noma ungeze eminye imizuzu ukwenza lokhu kuzivocavoca kube nzima.

Ukuze uthole inguqulo elula, khulisa ukuthambekela ngamaphesenti angu-0.5 ngomzuzu ngamunye. Phinda uze ufinyelele ukuthambekela okungamaphesenti ama-4 kuye kwangama-5, bese usebenza ngokuhlehla.

Izinzuzo ezingaphezu kwesisindo

Ngokungeziwe ekunciphiseni isisindo, umsebenzi we-cardio njengokuzivocavoca kwe-treadmill unikeza izinzuzo eziningi. Kungasiza:

• thuthukisa ukukhuthazela
• lawula ushukela wegazi
• khulisa amazinga e-cholesterol e-HDL (amahle)
• thuthukisa inkumbulo nokuqonda
• ukuvikela i-Alzheimer's
• ukukhuthaza isikhumba esinempilo
• qinisa imisipha
• ukunciphisa ukukhathala
• ukunciphisa ukuqina kwamalunga
• khulula ukucindezeleka nokukhathazeka
• khuthaza ukulala okungcono
• ukwandisa amazinga wamandla
• ukukhulisa amasosha akho omzimba
• thuthukisa ukuvuswa kocansi

Okubalulekile

Njengendlela yokuzivocavoca i-cardio, ukusebenzisa umshini wokunyathelisa kuyindlela enhle kakhulu yokushisa amakhalori nokunciphisa isisindo.

Uma ungaqiniseki ukuthi hlobo luni lokuzivocavoca nge-treadmill olulungele wena, khuluma nomqeqeshi womuntu oqinisekisiwe. Bangasebenza nawe ukudala uhlelo lokunciphisa isisindo esenziwe ngokwezifiso.

Ukuze uthole imiphumela emihle, hlanganisa ukusebenza kwe-treadmill nokuqeqeshwa kwamandla. Zombili lezi zinhlobo zokuzivocavoca zingasiza ekusekeleni ukulahleka kwesisindo kanye nempilo yonke.

Uma umusha ukuzivocavoca umzimba, noma uma ungasebenzi isikhathi esithile, khuluma nodokotela wakho ngaphambi kokuba uqale inqubo entsha yokufaneleka.