Inyathelo loku-1
Ziqhelanise netreadmill oza kuyisebenzisa.
Kubaluleke kakhulu ukufunda imiyalelo yokhuseleko kunye nolwazi lombane kunye nemiyalelo yokusebenza phambi kokusebenzisa i-treadmill.
Inyathelo lesi-2
Yolula ngaphambi kokuba ungene kwi-treadmill.
☆ Qala ngokwenza umthambo wokushukuma kancinci kuwo onke amalungu, oko kukuthi, jikelisa nje izihlahla, ugobe ingalo kwaye uqengqe amagxa akho.Oku kuya kuvumela ukuthanjiswa kwemvelo komzimba (synovial fluid) ukukhusela umphezulu wamathambo kula malungu.
☆ Soloko uwufudumeza umzimba phambi kokuba uzolule, njengoko oku kwandisa ukuhamba kwegazi emzimbeni wonke, nto leyo eyenza ukuba izihlunu zibe thambileyo.
☆ Qala ngemilenze yakho, kwaye usebenze umzimba.
☆ Ukwelula ngalunye kufuneka kubanjwe ubuncinane imizuzwana ye-10 (ukusebenza ukuya kwi-20 ukuya kwi-30 imizuzwana) kwaye ngokuqhelekileyo iphinda iphindwe malunga ne-2 okanye i-3 amaxesha.
☆ Musa ukolula de kube buhlungu.Ukuba kukho nayiphi na intlungu, khululeka.
☆ Musa ukugqabhuka.Ukolula kufuneka kube ngokuthe ngcembe kwaye kukhululeke.
☆ Musa ukubamba umoya wakho ngexesha lokuzolula.
Inyathelo lesi-3
Ngena kwi-treadmill, yima kwiireyile zombini kunye nokulinda ukuze uzilolonge.
Inyathelo lesi-4
Hamba okanye ubaleke ngefomu efanelekileyo.
Indlela efanelekileyo yokwenza umthambo uya kuziva ukhululekile kwaye kulungile empilweni.
Inyathelo lesi-5
Hlaziya umzimba wakho ngaphambi, ngexesha nasemva koqeqesho.
Amanzi yeyona ndlela ilungileyo yokufaka amanzi emzimbeni wakho.Iisoda, iti ye-iced, ikofu kunye nezinye iziselo eziqulethe i-caffeine ziyafumaneka ngokunjalo.
Inyathelo lesi-6
Zilolonge ixesha elide ngokwaneleyo ukuze ufumane inzuzo.
Ngokwesiqhelo umthambo wabasebenzisi imizuzu engama-45 suku ngalunye kunye nemizuzu engama-300 ngeveki kwi-treadmill inokulungela impilo.Kwaye oku kunokuba yinto elungileyo yokuzonwabisa.
Inyathelo lesi-7
Yenza i-static stretches emva kokuzivocavoca kwakho.
Zolula emva kokwenza umthambo ukuthintela ukuqina kwezihlunu.Yolula ubuncinane kathathu ngeveki ukugcina ukuguquguquka.
Ixesha lokuposa: Jan-21-2022