Na o batla mokhoa oa ho ntlafatsa mokhoa oa hau oa boikoetliso kapa ho qala ka lenaneo la boikoetliso? Lentsoe le le leng: treadmill. Ha se lekunutu hore treadmill ke sesebelisoa se tsebahalang haholo sa boikoetliso, empa treadmill e hlile e etsa eng? Sehloohong sena, re tla shebisisa melemo ea boikoetliso ba treadmill, mesifa eo e sebetsang ka eona, le kamoo u ka ruang molemo ka ho fetisisa lithutong tsa hau tsa treadmill.
Chesa Likhalori 'me U Fokotse Boima ba 'Mele
E 'ngoe ea melemo e meholo ea boikoetliso ba treadmill ke ho chesa ha lik'hilojule tse ngata. Boima ba 'mele oa hau le matla a boikoetliso ke lintlha tse peli tse kholo tse khethollang hore na u chesa lik'hilojule tse kae ha u ntse u le treadmill. Ho matha treadmill metsotso e 30 ho ka chesa lik'hilojule tse 200 ho isa ho tse 500, ho latela boima ba 'mele oa hau le lebelo la hau. Ho fumana melemo e mengata, ho khothaletsoa hore u nke bonyane metsotso e 30 ea boikoetliso bo itekanetseng ba treadmill bonyane matsatsi a 5 ka beke. Ha ho tluoa tabeng ea ho chesa lik'hilojule le ho theola boima ba 'mele, treadmill ke motsoalle oa hau.
Sebetsa 'Mele oa Hao Ohle
Leha batho ba bangata ba amahanya boikoetliso ba treadmill le cardio, 'nete ke hore bo ama lihlopha tse fapaneng tsa mesifa 'meleng oa hau. Ha u matha holim'a treadmill, mesifa ea maoto a hau (quadriceps, hamstrings, calves le glutes) lia ikoetlisa. Ho feta moo, karolo ea hau ea mantlha e tšoarehile ha u ntse u boloka botsitso ba hau le ho tsitsisa 'mele oa hau. Ho tšoara li-handlets ho fokotsa mosebetsi oo karolo ea hau ea mantlha e lokelang ho o etsa, kahoo ho molemo haeba u ka itloaetsa ho matha ntle le ho tšoara li-handlets kaha mesifa ea hau ea mantlha e tla sebetsa ka botlalo. Ho kenyelletsa koetliso ea ho inama ho tla boela ho chese li-glutes le li-hamstrings tsa hau ha u ntse u matlafatsa 'mele oa hau o ka tlase.
Ntlafatsa Bophelo ba Hao ba Pelo le Methapo
Boikoetliso ba treadmill, haholo-holo ho matha le ho matha, ke boikoetliso bo botle ba aerobic bo matlafatsang pelo le matšoafo a hao, bo ntlafatsang bophelo ba hao ba pelo le methapo ka kakaretso. Ho matha ka treadmill ho phahamisa sekhahla sa pelo ea hao 'me ho fana ka boikoetliso bo itekanetseng ho isa ho bo matla bo ntlafatsang ts'ebetso ea pelo le matšoafo. Boikoetliso ba kamehla ba aerobic bo boetse bo ntlafatsa phallo ea mali, bo fokotsa khatello ea mali le ho fokotsa maemo a k'holeseterole e mpe, e leng se ka fokotsang kotsi ea hao ea ho tšoaroa ke lefu la pelo, stroke, le maemo a mang a bophelo bo botle a amanang le pelo le methapo.
Iketsetse Boikoetliso ba Hao
Molemo o mong o moholo oa ho sebelisa treadmill ke bokhoni ba ho iketsetsa boikoetliso ba hau le ho ipehela lebelo la hau. U ka khetha ho tsamaea, ho matha kapa ho matha ka lebelo le u loketseng 'me butle-butle ua eketsa matla a boikoetliso ba hau ha boemo ba hau ba boikoetliso bo ntse bo ntlafala. Li-treadmill li boetse li fana ka likarolo tse fapaneng, tse kang ho sekamela ho ka fetoloang, litlhophiso tsa lenaneo le boikoetliso bo hahiloeng kahare bo tla u thusa ho ntlafatsa mamello le ts'ebetso ea hau ha u ntse u u boloka u susumetsoa.
Qetello
Ka bokhutšoanyane, melemo ea boikoetliso ba treadmill ha e fele. Ho tloha ho cheseng lik'hilojule le ho theola boima ba 'mele ho ea ho sebetseng' meleng oa hao oohle le ho ntlafatsa bophelo bo botle ba pelo le methapo ea mali, treadmill ke sesebelisoa se phethahetseng sa ho ipoloka u phetse hantle 'meleng le ho lula u phetse hantle. Ho rua molemo o moholo boikoetlisong ba hau ba treadmill, etsa bonnete ba hore u khetha para ea lieta ka hloko, lula u nonne, u laole boemo ba hau le botsitso, 'me u eketse matla a boikoetliso ba hau butle-butle. Joale, u emetse eng? Bulela treadmill ea hau 'me u natefeloe ke melemo e mengata ea sesebelisoa sena sa boikoetliso se feto-fetohang le se matla.
Referense:
https://www.medicalnewstoday.com/articles/323522#Melemo-ea-treadmill-exercise
Nako ea poso: Phuptjane-12-2023