Treadmill ha se thuso e ntle feela bakeng sa boikoetliso, empa hape ke sesebelisoa se sebetsang sa koetliso ea tsosoloso. Ebang ke ho hlaphoheloa kamora opereishene, tsosoloso ea likotsi tsa manonyeletso, kapa taolo ea mafu a sa foleng, li-treadmillfana ka tikoloho e bolokehileng, e laoloang bakeng sa boikoetliso. Tataiso e sebetsang ea ho sebelisa treadmill bakeng sa koetliso ea ho hlaphoheloa ke ena.
1. Boitokisetso pele ho koetliso ea tsosoloso
Kamehla buisana le ngaka kapa setsebi sa 'mele pele u qala ho hlaphoheloa ho netefatsa hore lenaneo la boikoetliso le loketse boemo ba hau. Ho phaella moo, hlokomela hore:
Kgetha treadmill e nepahetseng: Kgetha treadmill e nang le sistimi ya ho betla le moepa o ka fetolwang ho fokotsa tshusumetso manonyellong a hao.
Apara lieta tsa lipapali tse nepahetseng: Khetha lieta tsa lipapali tse nang le tšehetso e ntle le ho monya tšisinyeho ho sireletsa maoto le mangole a hao.
Boikoetliso ba ho iphuthumatsa: Etsa boikoetliso ba ho iphuthumatsa ba metsotso e 5-10, joalo ka ho otlolla kapa ho tsamaea butle, ho matlafatsa mesifa le manonyeletso.
2. Mekhoa e itseng ea koetliso ea tsosoloso
Ho latela lipheo tsa tsosoloso le maemo a motho ka mong, mekhoa e latelang ea koetliso e ka khethoa:
(1) Koetliso ea ho tsamaea ka maoto
E loketse: ho fola kamora opereishene, kotsi ea manonyeletso kapa ho se ikoetlise nako e telele.
Mokhoa: Beha lebelo la treadmill ho 2-4 km/h, fetola leralla ho 0%, tsamaea metsotso e 10-20 nako le nako, butle-butle eketsa nako le lebelo.
Ela Hloko: Boloka 'mele oa hao o eme hantle 'me u qobe ho itšetleha haholo ka litšepe tsa letsoho.
(2) Ho matha ka matla a tlase
E loketse: bakuli ba nang le ts'ebetso e fokolang ea pelo le matšoafo kapa mafu a sa foleng.
Mokhoa: Beha lebelo ho 4-6 km/h, fetola leralla ho 1-2%, 'me u mathe metsotso e 15-30 nako le nako.
Ela Hloko: Laola sekhahla sa pelo sebakeng se sireletsehileng (hangata 50-70% ea sekhahla se phahameng ka ho fetisisa sa pelo).
(3)Ho tsamaea ka tsela e otlolohileng
E loketse: ho tsosolosa lengole kapa ho koetlisa matla a maoto a ka tlase.
Mokhoa: Beha lebelo ho 3-5 km/h, fetola leralla ho 5-10%, 'me u ikoetlise metsotso e 10-15 nako le nako.
Ela Hloko: Moepa ha oa lokela ho ba holimo haholo ho qoba khatello e feteletseng lengoleng.
(4) Koetliso ea nako ea ho phomola
E loketse: ba hlokang ho ntlafatsa ts'ebetso ea pelo le matšoafo kapa bokhoni ba metabolism.
Mokhoa: Fetola pakeng tsa ho tsamaea ka potlako le ho tsamaea butle, joalo ka ho tsamaea ka potlako motsotso o le mong (lebelo la 5-6 km/h), ho tsamaea butle metsotso e 2 (lebelo la 3-4 km/h), pheta makhetlo a 5-10.
Ela Hloko: Fetola matla ho latela boemo ba 'mele ho qoba mokhathala o feteletseng.
3. Mehato ea ho itšireletsa bakeng sa koetliso ea tsosoloso
Mohato ka mohato: Qala ka matla a tlase le nako e khutšoanyane 'me butle-butle eketsa tekanyo ea boikoetliso.
Ela hloko liketso tsa 'mele: Haeba u utloa bohloko, ho tsekela, kapa ho hema ka thata, emisa ho ikoetlisa hang-hang 'me u buisane le ngaka.
Lula u eme hantle: Ema u otlolohile, sheba pele, u sisinye matsoho a hao ka tlhaho, 'me u qobe ho inama kapa ho itšetleha haholo ka libaka tsa ho phomola matsoho.
Lekola tsoelo-pele khafetsa: Fetola moralo oa koetliso ho latela phello ea tsosoloso ho netefatsa hore oa saense ebile o bolokehile.
4. Phomolo kamora koetliso ea tsosoloso
Kamora ho ikoetlisa, etsa metsotso e 5-10 ea mesebetsi ea ho phomola, joalo ka ho tsamaea butle kapa ho otlolla 'mele, ho thusa' mele butle-butle ho khutlela boemong bo khutsitseng. Ho phaella moo, metsi a lekaneng le phepo e nepahetseng li thusa 'mele ho hlaphoheloa.
Qetello
Treadmill e fana ka tikoloho e bolokehileng le e laolehang bakeng sa koetliso ea tsosoloso, e loketseng batho ba nang le litlhoko tse fapaneng tsa tsosoloso. Ka mekhoa ea koetliso ea saense le moralo o utloahalang, li-treadmill ha li na ho potlakisa ts'ebetso ea tsosoloso feela, empa hape li ntlafatsa boemo bohle ba bophelo bo botle. Tlas'a tataiso ea ngaka kapa mokoetlisi oa litsebi, sebelisa ka nepomochini oa ho treadmill ho etsa hore tsela ea hau ea ho hlaphoheloa e sebetse hantle le e sireletsehileng haholoanyane.
Nako ea poso: Hlakubele-20-2025