Kudzidziswa kwekugadzirisa mushure mekukuvara kwemitambo kunowanzoda nhungamiro yesainzi uye rubatsiro rwemidziyo yakakodzera. Kuwedzera kune nzira dzechinyakare dzekugadzirisa, matreadmill epamba nemahandstands ari kuva maturusi anoshanda kuvanhu vazhinji ekugadzirisa mashandiro avo emuviri nemaitiro avo akasiyana. Ungazvishandisa sei nemazvo kuti ukurumidze kupora? Inotevera iongororo yakadzama kwauri yakavakirwa pamisimboti yekufamba uye mazano ehunyanzvi.
Chekutanga, treadmill: Kudzidzira kusina simba rakawanda kunobatsira kudzorera majoini netsandanyama
Kune vanhu vanotambura nekukuvara kwemabvi netsoka kana kurwadza tsandanyama dzemakumbo nekuda kwekumhanya, kusvetuka kana kushandisa zvakanyanya kwenguva refu, nzira yekufamba nekukurumidza isinganyanyi kumhanya yetreadmillzvinogona kuderedza zvakanyanya mutoro wekurovedza muviri. Zvichienzaniswa nepasi pevhu, sisitimu yekukweva shock yetreadmill inogona kudzivirira simba rekudonha kwemuviri panguva yekudonha, kuderedza kumanikidzwa kwemajoini, uye kudzivirira kukuvara kwechipiri. Semuenzaniso, pakutanga kwekurapwa kwevarwere vane meniscus yakakuvara, nekuisa kumhanya kwakaderera (3-5 km/h) uye nguva pfupi (maminetsi gumi kusvika gumi nemashanu pachikamu chimwe nechimwe), uye kugadzirisa mukwidza, vanogona kutevedzera mafambiro ekukwira, kumutsa tsandanyama dzemakumbo zvinyoro nyoro, kukurudzira kutenderera kweropa, uye kudzoreredza kuchinjika kwemajoini zvishoma nezvishoma.
Pamusoro pezvo, kumhanya kwakaringana uye kudzorwa kwedaro kwetreadmill zvinogona kubatsira varwere vakagadziriswa kuwedzera zvishoma nezvishoma kusimba kwekudzidziswa kwavo. Varapi vezvekurapa vanowanzo kurudzira kuti mushure mekudzidziswa kwega kwega, zvigadziriso zvinofanira kuitwa zvichienderana nekuti pane kuzvimba here kana kurwadziwa mumajoini. Kana kusagadzikana kukaitika, kumhanya kunofanira kuderedzwa nekukurumidza kana kuti nguva yacho ipfupiswe. Panguva imwe chete, kana ikasanganiswa nekufamba kwemaoko panguva yekufamba, inogonawo kubata makumbo ekumusoro nemapoka emhasuru dzepakati, zvichikurudzira kudzoreredzwa kwekubatana kwemuviri.
Chechipiri, muchina wekumira nemaoko: Unoderedza kumanikidzwa kwemusana uye unovandudza kumanikidzwa kwechiuno
Kugara kwenguva refu, kukotama kuti utakure zvinhu zvinorema kana kutsemuka kwechiuno kunogona kukonzera matambudziko akadai sekumanikidzwa kwetsandanyama dzemuchiuno uye kubuda kwedisc ye intervertebral disc. Muchina uyu unopidigurwa, kuburikidza nechimiro chekudzivirira simba regiravhiti, unotenderedza muviri pasi woshandisa simba regiravhiti kudhonza musana, kuwedzera nzvimbo dze intervertebral, kuderedza kumanikidzwa kwema disc e intervertebral, uye kuderedza zviratidzo zvekumanikidzwa kwetsinga. Kune avo vane kusagadzikana kudiki kwemuchiuno, pavanotanga kuushandisa, Angle yekumira nemaoko inogona kudzorwa pa30° - 45°, uye inobatwa kwemaminitsi 1-2 nguva imwe neimwe. Mushure mekujaira zvishoma nezvishoma, nguva inogona kuwedzerwa. Kune varwere vakaoma, zvinodikanwa kutanga kubva paanenge madhigirii gumi nemashanu vachitungamirirwa nenyanzvi.
Munguva yekumira nemaoko, ropa rinoyerera richienda mumusoro, izvo zvinogona kukurudzira kutenderera kweropa muuropi nemuchiuno, uye kukurumidzisa kushandiswa kwemetabolism uye kugadziriswa kwenyama dzakakuvara. Panguva iyi, dhizaini yerutsigiro rwekubatsira rwemuchina wekumira nemaoko zvinogona kubatsira munhu akagadziriswa kuti arambe akadzikama kana akamira pasi, zvichideredza njodzi dzinokonzerwa nekumira zvisina kunaka. Zvisinei, nguva yekudzidzira kumira nemaoko inofanira kudzorwa zvakanyanya. Zvinokurudzirwa kuzviita kamwe chete kusvika kaviri pazuva, nguva yega yega isingapfuure maminetsi mashanu, kudzivirira kukwira kweropa kamwe kamwe kana kuzara kweuropi.
Chechitatu, mazano ehunyanzvi pakudzidziswa kwekudzoreredza hutano
1. Bvunza nyanzvi: Usati washandisa muchina wetreadmill kana wekubata maoko, zvakakosha kubvunza chiremba kana nyanzvi yekurapa kuti vaone kuti kukuvara kwako kwakura zvakadii uye hurongwa hwakakodzera hwekudzidzira, kudzivirira kudzidziswa usingaoni zvinogona kuwedzera dambudziko rako.
2. Kufambira mberi zvishoma nezvishoma: Tanga nesimba shoma uye kwenguva pfupi, wedzera zvishoma nezvishoma vhoriyamu yekurovedza muviri, uye gadzirisa maparameter zvichienderana nemhinduro yemuviri. Semuenzaniso, wedzera kumhanya ne0.5km/h pasvondo paunenge uchishandisa atreadmill,wobva wawedzera ruoko rwekumira nemasekondi makumi matatu nguva imwe neimwe.
3. Pamwe chete nedzimwe nzira dzekuvandudza muviri: Kudzidziswa kwemidziyo kunofanira kusanganiswa nekurovedza muviri, kutambanudza muviri nekuzorora, kuwedzera zvekudya, nezvimwewo. Kana ukaisa chando kana kupisa mushure mekurovedza muviri uye uchishandisa foam roller kuzorora tsandanyama, mhedzisiro yacho ichave iri nani.
4. Nyatsoteerera mapoka asingabvumidzwe: Vanhu vane BP, chirwere chemwoyo, zvirwere zvemaziso, uye vakadzi vane pamuviri havafanirwe kushandisa muchina wakapindurwa. Avo vane kukuvara kwakanyanya kwemajoini asi vasati vapora vanofanira kushandisa matreadmill nekungwarira.
Zvigayo zvematreadmill nezvigadziko zvemaoko zvinopa nzira dzinochinjika uye dziri nyore dzekudzidzisa vanhu kuti vagadziriswe, asi sainzi nekuchengetedzeka ndizvo zvinodiwa nguva dzose. Nekushandisa zvine musoro hunhu hwemidziyo uye pamwe chete nenhungamiro yehunyanzvi, vanozova vabatsiri vanobudirira vekubatsira muviri kuti upore uye udzokere kuhupenyu hwakanaka.
Nguva yekutumira: Chikumi-16-2025