Ho theola boima ba 'mele e ka ba leeto le boima, empa ka lisebelisoa tse nepahetseng le boikemisetso, hoa khoneha.Treadmillke sesebelisoa se monate se ka u thusang ho theola boima ba 'mele.Ha se feela hore lisebelisoa tsena tsa boikoetliso li tla matlafatsa tsamaiso ea pelo ea hau, hape li tla u thusa ho chesa lik'hilojule hantle.Ho blog ena, re tla tšohla mokhoa oa ho theola boima ba 'mele ka ho kenyelletsa boikoetliso ba treadmill kemisong ea hau ea boikoetliso.
1. Qala ka ho futhumatsa:
Pele u qhomela holim'a treadmill, hoa hlokahala ho futhumatsa mesifa ea hau hantle.Qeta metsotso e seng mekae u etsa mesebetsi e bobebe ea aerobic, joalo ka ho tsamaea kapa ho ikotlolla.Sena se tla lokisetsa 'mele oa hau bakeng sa mosebetsi o matla haholoanyane o tlang, ho fokotsa kotsi ea kotsi.
2. Fetola lebelo la hau:
Ho kopanya lebelo nakong ea boikoetliso ba treadmill ho ka lebisa liphellong tse atlehang haholoanyane tsa ho theola boima ba 'mele.Kenyelletsa linako tse ling ka lebelo le tlase, le mahareng le le matla haholo kemisong ea hau ea ho ikoetlisa.Qala ka ho tsamaea ka mofuthu kapa ho matha 'me butle-butle eketsa lebelo la hau.Ebe, fetola linako tsa ho phomola tse matla haholo le linako tsa ho hlaphoheloa.Mokhoa ona o tsejoa e le koetliso ea nako e phahameng haholo (HIIT), 'me e tsebahala ka ho matlafatsa metabolism ea hau le ho chesa lik'hilojule nako e telele ka mor'a hore boikoetliso ba hau bo felile.
3. Eketsa moepa:
Ho eketsa tšekamelo ea boikoetliso ba hau ba treadmill ke mokhoa o motle oa ho phephetsa lihlopha tse ngata tsa mesifa le ho eketsa ho chesoa ke khalori ea hau.Ho eketsa mothapo ho boetse ho etsisa ho nyoloha kapa ho matha, ho fa 'mele oa hau boikoetliso bo boima.Butle-butle eketsa maemo ha boemo ba hau ba 'mele bo ntse bo ntlafala.
4. Sebelisa kemiso ea nakoana:
Li-treadmill tse ngata tsa sejoale-joale li tla le mefuta e fapaneng ea likhetho tse reriloeng esale pele.Mananeo ana a fetola lebelo le li-setting ka botsona, a u bolokela mathata a ho a lokisa ka letsoho.Merero ena ea nakoana e etsa hore ho be bonolo ho kenyelletsa matla a fapaneng ho ikoetlisa ha u ntse u boloka botsitso.
5. Hlokomela ho otla ha pelo ea hau:
Ho etsa bonnete ba hore o ikoetlisa ka matla a nepahetseng bakeng sa ho theola boima ba 'mele, ho molemo ho shebella lebelo la pelo ea hau.Sebelisa sensor ea ho otla ha pelo ho treadmill ea hau kapa u roale tracker ea boikoetliso e tsamaellanang kapa lebanta la sefuba.Ka kakaretso, ikemisetse ho boloka lebelo la pelo ea hau ka har'a 50-75% ea tekanyo e phahameng ea pelo ea hau nakong ea koetliso ea treadmill.
6. Kenyelletsa koetliso ea matla:
Le hoja ho ikoetlisa ka treadmill ho sebetsa haholo bakeng sa ho theola boima ba 'mele, u se ke ua lebala bohlokoa ba ho koetlisa matla.Ho kopanya koetliso ea treadmill le koetliso ea kamehla ea matla ho ka thusa ho haha mesifa.Ho eketseha ha mesifa ho thusa ho potlakisa metabolism ea hau, ho u lumella ho chesa lik'hilojule tse ngata esita le ha u phomotse.
7. E-ba le botsitso:
Senotlolo sa katleho ea boima ba 'mele ke ho phehella.Ikemisetse bonyane metsotso e 150 ea ho ikoetlisa ka matla a itekanetseng kapa metsotso e 75 ea ho ikoetlisa ka matla ka beke.Ka ho kenyelletsa boikoetliso ba treadmill le boikoetliso bo bong kemisong ea hau, o ka fihlela liphetho tse kholo tsa ho theola boima ba 'mele ka nako.
ha re phethela:
Ho sebelisa treadmill e le karolo ea leeto la hau la ho theola boima ba 'mele ke khetho e bohlale le e sebetsang.Hopola ho lula u etelletsa polokeho pele 'me u buisane le setsebi sa hau sa tlhokomelo ea bophelo kapa mokoetlisi ea netefalitsoeng oa boikoetliso pele u kenella lenaneong lefe kapa lefe le lecha la boikoetliso.Ka ho kenyelletsa koetliso ea nakoana, ho sebelisa seketsoana, ho shebella lebelo la pelo ea hau, le ho lula u tsitsitse, u ka fumana molemo ka ho fetisisa mesebetsing ea hau ea "treadmill" 'me u lahle liponto tseo tse eketsehileng ka boikemisetso le mamello.Kahoo roala liteki tsa hao, qhomela holim'a treadmill, 'me u itokisetse ho fihlela lipakane tsa hau tsa ho ikoetlisa!
Nako ea poso: Jul-13-2023