Fumana ka ho Fetisisa Ketsing ea Hao ea Treadmill
Treadmill e ka u fa mosebetsi o motle oa ho tsamaea ho sa tsotellehe boemo ba leholimo. Haeba u sebelisa mokhoa o nepahetseng oa ho tsamaea 'me u fapane le mesebetsi ea hau ka linako tse ling, maralla le liphetoho tse potlakileng, u ka ipoloka u thahasella' me u phephetsa 'mele oa hao ka litsela tse ncha.
Rea qala
Ntho ea bohlokoa ea ho rua molemo ka ho fetisisa mosebetsing oa hau oa ho treadmill ke ho tsamaea le mokhoa o tšoanang oa ho tsamaea o sebelisang ho tsamaea ka ntle.
Ithute ho sebelisa mokhoa o motle oa ho tsamaea 'me u qobe ho tsamaea litseleng tse tloaelehileng tsa ho tsamaea . Ntho ea bohlokoa ke ho itšireletsa ho tlohela litlhokoana ho treadmill. U tla chesa lik'hilojule tse ngata mme u ntlafatse ho leka-lekana ha hao, har'a melemo e meng.
Tseba likarolo tsa hau tsa treadmill, haholo-holo haeba e na le li -workouts tse laoloang ka sepheo sa pelo tse ka fapanyang lebelo 'me li sekamela ho u boloka sebakeng sa hau sa ho ikoetlisa.
Ho sebetsana le ho lahleheloa ke 'mele
U ka sebelisa treadmill ho fumana boikoetliso ba cardio bo tla chesa lik'hilojule tse eketsehileng le ho tšehetsa moralo oa tahlehelo ea boima ba 'mele. Latela mokhoa ona oa ho senya boima ba 'mele oa beke le beke beke le beke. E u sitisa ka litsela tse sa tšoaneng ho boloka 'mele oa hau o chesa mafura a mangata.
Tsamaiso ea ho tsamaea
Lorra Garrick, CPT e entse litlhahiso tsena tsa litlhapi bakeng sa ba tsamaeang ka mefuta e fapa-fapaneng le ho eketsa nako e itseng ea matla a phahameng kapa ho phephetsa mesifa ea hau ka litsela tse ncha.
Ho futhumala le ho phopholetsa fatše: Bakeng sa mesebetsi eohle, qala ka lebelo le tlaase 'me u sekamele bonyane metsotso e' meli Fetola boemo ba hau ba ho tsamaea 'me u amehe ka mokhoa o motle oa ho tsamaea. Ebe o ka eketsa lebelo mme o sekametse mosebetsing oa hau. Qetellong ea seboka sa hau sa treadmill, fokotsa lebelo le lebelo habonolo ho metsotso e le 'ngoe ho isa ho e meraro.
1. Mehato e tsitsitseng le ho kenyelletsa ho sebetsa ka maoto
Ho ikoetlisa ka nako e tsitsitseng ho u lumella hore u finyelle tlhahiso ea letsatsi le leng le le leng e hlokahalang bakeng sa boikoetliso bo matla ba matla bakeng sa bophelo bo botle, ho ikoetlisa le ho lahleheloa ke boima ba 'mele. Hang ha u futhumetse, beha sethapo le ho potlakisa hore pelo ea hau e fihle sebakeng se fokolang. Tsamaea sebakeng sena ka metsotso e 30 kapa ho feta. Phahamisa karolo e le 'ngoe ea beke beke kapa tse peli kapa u eketsa lebelo.
2. Ho Khutlisa Litekanyetso Tse Phahameng tsa Tšebeliso ea Matla
Tsamaea ka holimo ho metsotso e 'meli ho isa ho e mehlano, ebe u fokotsa ho sekama ho fihlela metsotso e' meli hore u hlaphoheloe. Sebaka se seng se thata, se phahameng se kenyelletsa ho bonolo, ho theoha tlase ka lebelo le tsitsitseng ka metsotso e 30. U se ke ua lula u sekametse holimo bakeng sa nako ea hau e bonolo. Ho e-na le hoo, theola lehlakoreng ho etsisa ho theoha holimo kapa boemo bo kang kamoo u neng u tla etsa kateng lefatšeng le ka ntle. Sheba ho sebetsa ha lithaba tse ngata tsa treadmill .
3. Mekhahlelo ea Boithabelo bo Phahameng ba Boithaopo
Boloka karolo ea 10 ho ea ho 15 lekholong, empa fapana lebelo. Ka mohlala, likarolo tse ling tsa metsotso e le 'ngoe pakeng tsa 4 mph le 2 mph. Sebelisa lebelo le phahameng ka ho fetisisa le tla u tlisa boitekong bo matla ba matla moo u phefumolohang ka thata u ka khona ho bua lipoleloana tse khutšoanyane feela. Lebelo le tlase le lokela ho ba le matla a tekaneng a lumellang ho hlaphoheloa pele o eketsa lebelo hape.
4. Koetliso e Phahameng ea Boithaopo
Haeba u se u itokiselitse bothata ba ho ikoetlisa, beha nako ea ho ikoetlisa ka matla (6 mph ka karolo ea 15 lekholong). Likamano tsa hau tse phahameng li ka nka metsotsoana e 15 ho isa ho e 30 feela. Mekhahlelo ea hau ea ho phomola ha metsotso e 'meli kapa e peli e ka ba ho tsamaea ka sephara ho 3 mph kapa 2,5 mph tsamaea mahlakoreng a 15 lekholong.
5. Mekhahlelo e ka morao ho Treadmill
U tla fetola ho ikoetlisa ka mokhoa o tsotehang bakeng sa mesifa ea hau, ho sebelisana le ho leka-lekanya ka ho eketsa nako ea ho khutlela morao ho treadmill . U tla hloka ho fokotsa lebelo ka tsela e tsotehang le ho ipha nako ea hao ho e etsa, empa u tla utloa phapang mahetleng a hau.
6. Treadmill-Dumbbell Workouts
Na o batla ho sebetsa matla a 'mele oa hao o phahameng le cardio ea hau? U ka sebelisa nako ea hau ea treadmill e le karolo ea cardio ea ho potoloha ho potoloha, ho fapanyetsana le ho ikoetlisa 'meleng ka li-dumbbells. Beha li-dumbbells haufi le treadmill.
- Kamora hore u futhumale, nka metsotso e 5.
- Sheba butle 'me u emise treadmill. Tloha mme u sebelise dumbbells ho etsa lateral e phahamisa . Ebe u khutlela ho treadmill ka metsotso e 2 ka lebelo le potlakileng la ho tsamaea kapa lebelo la ho matha.
- Ntho e 'ngoe le e meng e ka hodimo ea' mele ea dumbbell e sebetsa : ka holimo mochine oa khatiso, mongoli oa dumbbell, hammer curl, triceps extension, biceps curl
7. Ho fokotsa kapa ho finyella nako ho Treadmill
Haeba u batla mefuta-futa e mengata, kenyelletsa tse ling tsa ho tlōla le ho kenella ka ho ikoetlisa ka treadmill. U lokela ho leka sena feela haeba u kholisehile ka tekanyo ea hau, 'me u be bonnete ba hore u sebelisa khoele ea thibelo ea polokeho. Tloha kapa u lie ka lebelo le liehang ka metsotsoana e 15 ho fumana maikutlo bakeng sa eona. O ka eketsa sena e le mekhahlelo ho hloekisa mokhoa o tloaelehileng oa ho itima lijo oa treadmill.
Ho lula U Khothatsoa
Batho ba bangata baa halefa ha ba sebelisa treadmill. Ho senya mosebetsi oa hau oa boipheliso ka holimo ke mohato o le mong. U ka sebelisa treadmill e kenyelletsang litsela ka tsela e iFit kapa ka ho sebelisa app. Litsela tse ling u ka otlang treadmill ho ithabisa le ho ithabisa ha u ntse u ikoetlisa ho akarelletsa ho shebella video le ho mamela 'mino, podcasts kapa libuka tsa li-audio. Ho ba le motsoako oa ho ikoetlisa oa treadmill ho ka boela ha u boloka hore u susumelletsehe.
Ho Hlokomela Mesebetsi ea hau
Ha u ikoetlisa hammoho le ha u le lapeng, etsa bonnete ba hore o hlakola fatše treadmill ho e boloka e hloekile ho motho ea latelang. Mofutso o tsoang ho mofufutso o ka lebisa ho bola. Ela hloko melumo leha e le efe e hlahang ha e ntse e le matšoao a mathomo a hlokang ho lokisoa . Etsa bonnete ba hore u itokolla ka tlas'a eona khafetsa ho felisa lerōle le lesela le ka senyang mochine. Lisebelisuoa tse ling tsa tlhokomelo ea litšebeletso tsa malapa li kenyeletsa ho hlahloba lebanta la ho tsamaea le khoeli le khoeli le ho e belisa bonyane hang ka selemo.