Treadmills zvishandiso zvekusimbisa muviri zvinoshandiswa nevanhu vakawanda vanoedza kugwinya muviri. Ungave uri mutsva kana munhu ane ruzivo rwekugwinya muviri, kuziva kuti ndeipi tsandanyama dzaunoda kushandisa patreadmill kwakakosha pakuvandudza maekisesaizi ako uye kuzadzisa zvinangwa zvako zvekusimbisa muviri. Mublog rino, tichanyatsoongorora tsandanyama dzakasiyana-siyana dzinoshanda patreadmill kuitira kuti ugone kuita sarudzo ine ruzivo nezvekuti ungasimbisa sei muviri wako uye kuti uvandudze muviri wako.
1. Tsandanyama dzemuviri wepazasi:
Makumbo mana:
Ma quadriceps ndiwo tsandanyama ina dziri pamberi pechidya uye ndiwo tsandanyama huru dzinoshandiswa pakushandisa treadmill. Munguva yekuvhurwa kwedanho rega rega, tsandanyama idzi dzinoshanda pamwe chete kuti dziwedzere ibvi. Kuti unyatsonanga ma quadriceps, wedzera kutsvedza kwetreadmill kana kutarisa pakufamba kana kumhanya uchikwira gomo.
Nhumbu dzemhasuru:
Marunda emhasuru, ari kumashure kwechidya, anobatsira ibvi kugonya uye anoita basa rakakosha mukusimba kwegumbo. Kunyange zvazvo treadmill ichinyanya kushanda ne quadriceps, inomutsawo marunda emhasuru kuti agare zvakanaka negumbo pese paanenge achitsika.
Kuzvirumbidza:
Tsandanyama dzemusana, dzinosanganisira gluteus maximus, gluteus medius, uye gluteus minimus, ndidzo tsandanyama huru dzemagaro. Tsandanyama idzi dzinosimbisa muviri wako wepazasi panguva yekurovedza muviri wetreadmill. Kuti uwedzere kushanda kwechiuno, simudza treadmill kana kufamba kana kumhanya panzvimbo isina kuenzana.
Mavericks:
Paunenge uchishandisa treadmill, tsandanyama dzemakumbo, kusanganisira gastrocnemius ne soleus, dzinoshanda nesimba. Dzinobatsira kusimuka kubva pasi uye dzinoshanda nematanho ese (kunyanya panguva yekumhanya). Sarudza kusimudza tsandanyama kana kusanganisa kufamba uchikwira nekumhanya kuti uwedzere kushanda tsandanyama idzi.
2. Tsandanyama dzemukati nedzepamusoro pemuviri:
Dumbu:
Tsandanyama dzemudumbu dzinoita basa rakakosha mukudzikamisa chiuno paunenge uchishandisa treadmill. Kunyangwe dzisina kunangwa zvakananga, dzinokubvumira kuti urambe wakamira wakatwasuka uye wakadzikama panguva yekurovedza muviri kwako. Kuti urambe uchishanda zvakanaka, funga nezvekuita maekisesaizi eparutivi kana ekuenzanisa patreadmill.
Zvidimbu:
Zvigadziko zvemakumbo zviri kumativi ese edumbu, zvinobatsira pakutenderera kwemuviri uye kufamba-famba uchibva padivi kuenda padivi. Kuti uwane zvakawanda kubva mutsandanyama idzi, ita mafambiro epadivi kana kutenderedza mapuranga uri patreadmill.
Tsandanyama dzemusana:
Kunyange hazvo kufamba nekumhanya patreadmill zvisiri izvo zvinonyanya kukosha, zvinobata tsandanyama dzakasiyana-siyana dzemusana, dzinosanganisira erector spinae, rhomboids, uye trapezius. Tsandanyama idzi dzinoshanda pamwe chete kuti dzigadzikane musana wako panguva yekufamba. Inosimbisa majoini ekumashure nekuchengetedza chimiro chakakodzera, kutarisa pakurembera zvishoma mberi, uye kuwedzera kufamba kweruoko uchibata mibato.
Treadmillchishandiso chekusimbisa muviri chinoshandiswa zvakasiyana-siyana uye chinoshanda chinotarisa tsandanyama dzakasiyana-siyana. Kuziva kuti ndedzipi tsandanyama dzinonyanya kushandiswa panguva yekurovedza muviri kwetreadmill kunokutendera kuti ugadzire chirongwa chakakwana chekurovedza muviri chinovandudza kuedza kwako kuti uwane mhedzisiro yaunoda. Yeuka kubatanidza shanduko mukumhanya, kutsvedza, uye mafambiro akasiyana emaoko kuti uwedzere kushanda kwetsandanyama uye uve nekurovedza muviri kwakazara, muviri wese. Shandisa treadmill sechishandiso chekusimbisa muviri uye unakirwe nezvakawanda zvakanakira zvainazvo sezvaunofambira mberi kune mararamiro ane hutano.
Nguva yekutumira: Chikunguru-21-2023