Treadmill e tsamaeang e na le melemo e mengata , e 'ngoe ea tsona e le hore u ka chesa lik'hilojule tse ngata hantle. Leka e 'ngoe ea tse sebetsang tsena tse monate ho eketsa khase ea hao e chesang le sepheo sa hau.
1 - Hillout Workout
Ho eketsa ho thekesela holim'a treadmill lipompo ho phahamisa khalori. Leka ts'ebetsong ena ea maralla ho qeta lik'halori:
- Ho futhumala ka metsotso e 5 e bonolo ho tsamaea kapa ho tsamaea.
- Eketsa ho ea ho 3%, matha metsotso e le 1.
- Ho theohela tlaase ho 1%, matha metsotso e 2.
- Eketsa ho 4%, matha metsotso e le 1.
- Ho theohela tlaase ho 1%, matha metsotso e 2.
- Eketsa ho ea ho 5%, matha ka motsotso o le mong.
- Ho theohela tlaase ho 1%, matha metsotso e 2.
- Eketsa ho ea ho 6%, matha (kapa tsamaea) metsotso e le 1.
- Ho theohela tlaase ho 1%, matha metsotso e 2.
- Pheta mokhoa oa leralleng 2 makhetlo a mangata.
- Ho phomola fatše ka metsotso e 5 e bonolo ho tsamaea kapa ho tsamaea.
- Hang ha sena se fumana bonolo haholo, o ka eketsa nako ea hau ea nako.
2 - Metsotsoana e khutšoanyane ea ho ikoetlisa
Nako e fofa nakong ena ea ho ikoetlisa hobane u fetola lebelo kapa u sekama hangata. U tla fumana melemo e mengata ea pelo le metsoako e kholo ea lik'halori.
- Ho futhumala ka metsotso e 5 e bonolo ho tsamaea kapa ho tsamaea.
- Eketsa ho 1%, tsamaea ka potlako metsotsoana e 30.
- Matha ka tsela e bonolo bakeng sa metsotsoana e 30.
- Matha ka lebelo la ho potlakela metsotso e 1.
- Matha ka tsela e bonolo ea motsotso o le mong.
- Matha ka lebelo le potlakileng bakeng sa metsotsoana e 90.
- Matha ka lebelo le bonolo ho metsotsoana e 90.
- Fokotsa ho sekamela ho .5%, matha ka lebelo la metsotso e 2.
- Matha ka lebelo le bonolo bakeng sa metsotso e 2
- Pheta mokhoa oa mekhahlelo e potlakileng / e bonolo (ho tloha tšimolohong) 2 makhetlo a mangata.
- Ho phomola fatše ka metsotso e 5 e bonolo ho tsamaea kapa ho tsamaea.
3 - Mosebetsi o moholo oa ho qeta nako e kholo
Mekhahlelo e matla haholo ke tsela e monate ea ho chesa lik'hilojule tse ngata ka nako e khutšoanyane. Ho ikoetlisa ha metsotso e 30 ho tla etsa hore u rohakane le khalori-ho phatloha ka nako leha e le efe. Ke seo u lokelang ho se etsa:
- Qala ka metsotso e leshome ea metsotso e futhumetseng ea 1% e otlolohileng
- Sprint metsotsoana e 30 / pholosa ka nako e bonolo metsotsoana e 30
- Tsoela pele likarolo tse 30/30 bakeng sa metsotso e meng e 4.
- Eketsa ho ea ho 2%
- Sprint metsotsoana e 30 / pholosa ka nako e bonolo metsotsoana e 30
- Tsoela pele likarolo tse 30/30 bakeng sa metsotso e meng e 4.
- Eketsa ho ea ho 3%
- Sprint metsotsoana e 30 / pholosa ka nako e bonolo metsotsoana e 30
- Tsoela pele likarolo tse 30/30 bakeng sa metsotso e meng e 4.
- E pholile ka metsotso e 5 e bonolo ea jog.
Koetliso ea ho roala ka khalori ea ho tsamaea / ea ho tsamaea
Koetliso ena e phethahetse bakeng sa bapalami ba qalang kapa ba hlaphoheloang ho tsoa likotsi 'me ba qala ho khutsisa hape ho sebetsa.
- Qala ka leeto la mofuthu la metsotso e 10 kapa lebelo le bonolo ha 1% ea theoha
- Tsamaea ho 4.0 MPH bakeng sa metsotso e 1
- Matha ka 5.0 MPH metsotso e 1
- Tsamaea ho 4.0 MPH metsotso e 2
- Matha ka 5.0 MPH metsotso e 2
- Tsamaea ho 4.0 MPH metsotso e 3
- Matha ka 5.0 MPH metsotso e 3
- Tsamaea ho 4.0 MPH metsotso e 4
- Matha ka 5.0 MPH metsotso e 4
- Tsamaea ho 4.0 MPH metsotso e 5
- Matha ka 5.0 MPH metsotso e 5
- E pholile ka metsotso e 5 e bonolo ea jog.
5 - Sprints Workreading Treadmill
Sprints ke ts'ebetso e matla haholo, kahoo o tla chesa lik'hilojule tse ngata mme u ntlafatse bophelo ba hau bo botle.
- Qala ka metsotso e 10 ea mofuthu o futhumala.
- Eketsa lebelo la hao ka bonyane 3 mph. Hlahisa metsotsoana e 30.
- Matha ka tsela e bonolo ka metsotso e meraro.
- Pheta-pheta sprint / nako e bonolo ka makhetlo a 8, ho etsa hore e mong le e mong a sprint .3 ho .5 mph ka potlako ho feta se fetileng sa sprint.
- E pholile ka metsotso e 5 e bonolo ea jog.