Kuyika pazitsulo poyendetsa kapena kuthamanga pa chopondapira ndi chizoloŵezi choipa chomwe chimachepetsa zotsatira zabwino za ntchito yanu. Anthu ambiri amatha kudziphunzitsa okha kugwiritsa ntchito treadmill popanda kugwira njanji. Mukamatero, mudzalandira madalitso ochulukirapo pamagulu anu opangira mapepala.
Ngati muli ndi vuto linalake lalikulu, kambiranani zofunikira zanu ndi dokotala wanu ndi odwala kuti muwone zomwe zingasinthe kuti mukhale ndi chikhalidwe chanu.
Mavuto Ogwiritsidwa Pogwira Pamakwerero a Mapiri
- Kuwonongeka kwa mabwinja ndi kugwirizana kwa thupi
- Amachepetsa makilogalamu
- Zimachepetsa zotsatira za kugwedera
- Sitikulinganiza bwino
- Njira zachikhalidwe zoyendetsa ndi zoyenda
Zolemba Zopangira Treadmill Sitiyenera Kuzigwiritsa Ntchito
Kodi mumagwiritsa ntchito zidazo chifukwa chakuti zilipo? Kapena kodi mutangotenga anthu ena pafupi nanu pa masewera olimbitsa thupi? Mwinamwake mwakhala mukudalira kwambiri pamtunda wopalamula pogwiritsa ntchito mapepala poyamba ndipo simunayese kuyenda kapena kuthamanga pa manja opanda pake. Anthu ambiri omwe amagwiritsira ntchito zitsulo zolembera mapepala ndizochepa, zoyenera, ndipo alibe zochitika zachipatala zomwe zingawononge kuchepetsa. Wophunzitsa Lorra Garrick, CPT, akupereka malangizo pa momwe mungadzitetezere kuti musagwiritse ntchito zidazo.
1. Pang'onopang'ono Pamtunda Kuti Musayende Manja
Yambani kuyenda mmanja popanda chiwongolero chocheperapo kusiyana ndi momwe mukugwiritsira ntchito. Mwinanso mungafunike kuyamba pawindo lapansi kwambiri ndipo pang'onopang'ono muonjezere pambuyo pa mphindi imodzi kapena ziwiri.
Mudzasintha mawonekedwe a thupi lanu mwabwino, mukugwiritsa ntchito minofu yanu ndi miyendo yanu kuposa momwe mudagwirira mizere. Izi zikutanthauza kuti mukhoza kupita pang'onopang'ono ndi kupeza chimodzimodzi, kapena bwino, ntchito. Pitani pang'onopang'ono momwe mukufunikira kuti mukhale oyenera komanso mawonekedwe abwino.
2. Ganizirani zofuna zanu
Tsopano yang'anani pa kuika patsogolo .
Mukufuna kuyenda ndi thupi lanu molunjika komanso osadalira. Dzukani mmwamba m'chiuno mwanu, mukuganiza kuti chingwe chikuphatikizidwa pamwamba pa mutu wanu. Gwiritsani ntchito minofu yanu ya m'mimba ndikuwombera minofu yanu. Chitani mapepala angapo kuti musamathetse khosi, mapewa, ndi kumbuyo kwanu. Chitsulo chanu chiyenera kufanana ndi nthaka ndi maso, osayang'ana pansi. Muyenera kusiya kuwerenga kapena kuyang'ana kanema ngati simungathe kuika buku kapena chithunzi bwinobwino. Izi zidzakuthandizani kupuma mokwanira komanso kuyenda ndi kuyendetsa molondola.
3. Manja Osasunthika Pamtunda Woponda Kuyenda ndi Zero Incline
Poyamba, simungagwiritse ntchito kugwedezeka pamene mukuzoloŵera kuyenda pamtunda wopalamula popanda kugwiritsa ntchito. Mudzapeza nthawi yambiri yogwiritsira ntchito masewera olimbitsa thupi chifukwa simungadalire pamsewu kapena kuwonjezera zolemera zanu pamsewu. Mukakhala mukuyenda mofulumira popanda miyendo, mukhoza kusintha mofulumira mofulumira.
4. Gwiritsani ntchito Mtengo Wowonjezera wa Increadmill Incline
Mutha kukhala mmodzi wa anthu omwe amagwiritsira ntchito zida zogwiritsira ntchito pamene mukugwiritsa ntchito makwerero apamwamba, makamaka ndi liwiro lapamwamba. Ndi bwino kugwiritsira ntchito kutsamira komwe mungathe kugwira manja opanda manja kuti mupeze phindu lonse.
Pamene mukuchita, mudzatha kupita mofulumira ndikugwiritsa ntchito kwambiri. Mwinamwake mukukwera pang'onopang'ono kumtunda kunja , mwinamwake pansi pa 3 mph. Ikani chikwangwani pamtunda wofanana ndi wanu wopita kunja.
5. Chitetezo Choyamba
Mukhoza kugwiritsa ntchito zida zogwiritsira ntchito popita kapena kuchoka pamtundawu ndipo mutha kuzigwira poyamba mukayamba kuyenda. Ngati nthawi iliyonse mumakhala osasunthika, gwiritsani ntchito zolembera mwachidule mpaka mutakhala osasunthika. Limbikitsani liwiro ndikusintha malo anu. Mwinamwake mwakhala mukufulumira kuposa momwe mungathere pakalipano. Mudzakhala mukulimbitsa bwino ndi kuthekera kwa masiku ndi masabata, musachedwe.
Nthawi zonse mugwiritse ntchito chingwe chotetezera chomwe chidzasiya khama lopukuta ngati mutapunthwa kapena kugwa. Ngati pali zododometsa zilizonse zomwe zingakulepheretseni kuyang'ana mawonekedwe abwino, pitirizani kugwiritsa ntchito zidazo ndikuchepetserani liwiro kapena musamangidwe.
Chitsime:
Berling J, Foster C, Gibson M, Doberstein S, Porcari J. "Zotsatira za kuthandizira pothandizira pa mpweya wokhazikika pa nthawi yopuma." J Cardiopulm Rehabil. 2006 Nov-Dec; 26 (6): 391-4.