Treadmill ea ho tsamaea ke sesebelisoa se setle haholo bakeng sa boikoetliso bo fokolang, haholo-holo ho ba batlang ho ntlafatsa bophelo ba bona ba pelo, ho theola boima ba 'mele kapa ho tsosolosa kotsi. Mona ke tse ling tsa boitlhakiso tseo u ka li etsang ha u ntse u tsamaea ka treadmill:
Ho tsamaea:
Qala ka ho tsamaea ka potlako ho futhumatsa 'mele oa hau. Butle-butle eketsa lebelo ho tsamaisana le boemo ba hau ba ho ikoetlisa.
Koetliso ea nako:
Phapang pakeng tsa linako tse phahameng tse matla le linako tse fokolang tsa ho hlaphoheloa. Ka mohlala, tsamaea kapa u matha ka lebelo le phahameng bakeng sa motsotso oa 1, ebe u fokotsa lebelo la ho hlaphoheloa metsotso ea 2, 'me u phete potoloho ena.
Koetliso ea ho Itloaetsa:
Sebelisa karolo ea tšekamelo ho etsisa ho tsamaea kapa ho matha ho hloa thaba. Sena se shebana le lihlopha tse fapaneng tsa mesifa mme se eketsa matla a boikoetliso ba hau.
Mehato:
Beha treadmill sebakeng se senyenyane 'me u nyolohele ho eona khafetsa ka leoto le leng ka mor'a le leng, joalokaha eka u hloa litepisi.
Arm Swings:
Ha u ntse u tsamaea kapa u matha, kenyelletsa ho phunya matsoho ho kopanya 'mele oa hau o ka holimo le ho eketsa mocheso oa khalori ka kakaretso.
Reverse Walking:
Reteleha 'me u tsamaee ka morao holim'a treadmill. Sena se ka thusa ho matlafatsa mesifa ea maoto le ho ntlafatsa ho leka-lekana.
Mehato ea Plyometric:
E-ea holim'a treadmill ebe u khutlela morao kapele, u lula holim'a libolo tsa maoto a hau. Boikoetliso bona bo ka thusa ho ntlafatsa ho phatloha le matla.
Shuffles ea Mahlakoreng:
Fetolela lebelo ho tsamaea butle 'me u sutumelle ka mahlakoreng ho latela bolelele ba treadmill. Boikoetliso bona bo ka thusa ho ntlafatsa ho tsamaea ka lehlakoreng le leng le ho leka-lekanya.
Walking Lunges:
Etsa hore treadmill e be lebelo le fokolang 'me u etse matšoafo ha e ntse e tsamaea. Tšoara li-handrails bakeng sa tšehetso haeba ho hlokahala.
Static Stretching:
Sebelisa treadmill e le sethala se emeng ho otlolla manamane a hau, hamstrings, quadriceps le hip flexors kamora ho ikoetlisa.
Maemo a ho Tšoara:
Ema holim'a treadmill 'me u tšoare maemo a fapaneng joalo ka squats, matšoafo, kapa namane e phahamisa ha e ntse e koetsoe ho kopanya lihlopha tse fapaneng tsa mesifa.
Boikoetliso ba ho leka-lekanya:
Leka ho ema ka leoto le le leng ha treadmill e tsamaea ka lebelo le liehang ho ntlafatsa botsitso le botsitso.
Hopola ho etelletsa pele polokeho ka linako tsohle ha u etsa lithupelo tsena holepatlelo la ho tsamaya. Qala butle, haholo-holo haeba u sa tsoa qala ho sebetsa mochining kapa u leka boikoetliso bo bocha, 'me butle-butle u eketse matla ha boiketlo ba hau le boemo ba boikoetliso bo ntse bo ntlafala. Hape ke mohopolo o motle ho buisana le setsebi sa boikoetliso ba 'mele kapa setsebi sa 'mele ho netefatsa hore u ikoetlisa ka nepo le ho qoba kotsi.
Nako ea poso: Nov-29-2024