Ivyo Viheni Vikukwaniskika Kugwiliskira Ntchito Treadmill .

1. Muleke kuthukira. Pambere mundalute ku Treadmill, mukwenera kutenthema dankha, usange yayi, nchakusuzga yayi kupangiska kuti chiŵegha na ng’ombe viŵe na nkhongono. Kukanizga malundi, kutambasura, kutambasura minofu, kukhotakhota na kutambasura viŵaro, na vinyake, kungapangiska kuti minofu yiŵe yakutentha na kupangiska kuti yiŵe yakufewa. Para mwafika pa Treadmill, mukwenera kwamba na nkhongono zakuthukira -p nga ni kuthamanga na kucimbira, ndipo pachokopachoko mukusazgirako maseŵero ghakukhozga thupi. Nthowa iyi kanandi njakwenelera kwa maminiti 10-15.
2. Kuŵika mwaluŵiro chomene. Para mukugwiliskira nchito Treadmill, mukwenera kupulikiska dankha mphaka yinu. Usange nkhongono ya thupi yingalutilira yayi ndipo liwiro ilo likuŵikika likuchitika mwaluŵiro, nchakusuzga yayi kukumana na nyengo izo mtundu wa mtundu ungalutilira yayi ndipo nchakusuzga yayi kuwa, ndipo ichi nchinthu icho ŵanthu ŵakwamba kusuzgika.
3. Kuchita maseŵero ghakukhozga thupi. Nyengo na nkhongono ya maseŵero ghakukhozga thupi pa Treadmill vikwenera kumanyikwa mwakuyana na chilato cha maseŵero. Kuseŵera kwa nyengo yakujumpha theka la ora kuzamumara mafuta, ndipo pa ora limoza kuzamurya mapulotini. Ntheura, usange cilato nchakuti ŵacepeske thupi, nyengo iyo ŵakucitira maseŵero ghakukhozga thupi yikwenera kuŵa yifupi comene yayi panji yitali comene, mwakuti ŵaŵe na mphindi 40.
4. Kuchimbira ni maseŵero gha aerobic agho ghakukhwaskana na thupi lose. Usange chifuŵa na msana vikukhozgeka panji chingwe chikukhalilira nyengo zose pa nyengo yakuchimbira, chizamuŵavya nkhongono ya maseŵero ghakukhozga thupi, kweni chizamupangiskaso kuti msana wa lumbar, uwo ungapangiska kuti minofu ya lumbar yiŵe na nkhongono pa nyengo.
5. Ŵanthu ŵanandi ŵakutemwa kuwonelera TV para mukuchimbira, ivyo vizamutimbanizgani na kumupwetekani ndipo vikumupwetekani usange muli ŵambura kughanaghanira, chomenechomene awo ŵakumanya makora yayi umo Treadmill yikugwilira ntchito.