Chipangizo chopangira mapepala ndi chimodzi mwa zidutswa zamakono zogwiritsira ntchito masewera olimbitsa thupi. Si chida chovuta chogwiritsira ntchito, komabe zambiri zimagwiritsa ntchito molakwika. Kuphunzira momwe mungagwiritsire ntchito treadmill bwino kungakuthandizeni kupeza ntchito yopindulitsa komanso yothandiza .
Khalani Odziwika ndi Pulogalamu Yoyang'anira ya Treadmill
Funsani malangizo othandiza kuchokera kwa wophunzitsa pa masewero anu, kapena werengani malangizo pa makina osindikiza musanayambe.
Makina opanga mapepala ambiri ali ndi zofanana, kuphatikizapo zisankhidwe zoyenera kutsogolo kapena zolembera, kuyamba ndi kuimitsa mabatani, kuthamanga ndi kutsitsa kusintha ndi kulemera kwa thupi.
Dziwani Zomwe Zimatetezedwa
Dziwani kumene vuto lachangu likusintha ndikuyesera. Kawirikawiri, ndibokosi lalikulu lofiira pakati pa makina othandizira makina.
Gwiritsani Ntchito Momwe Mwayendetsera Mwamsanga
Musanayambe kampupala koyamba, imani pamtunda ndi mapazi anu pambali (osati lamba) musanayambe makina. Sankhani pulogalamu yowonjezera ndikuwonjezerani liwiro la belt ku 2 mpaka 3 MPH kuyamba.
Yambani Pang'onopang'ono
Kuti muyambe kuyenda pamtunda, nthawi zambiri zimakhala zovuta kuti munthu ayambirenso kumanja ndikuyika phazi limodzi pa lamba ndi "kutsatira motsatira" ndi kayendetsedwe ka makina. Mukakhala omasuka ndi liwiro, pita ku lamba, musiye zitsulo ndikuyenda moyenera.
Yendani
Yambani kuyenda mofulumira, monga 2 MPH.
Sungani mutu wanu, ndipo khalani pakati pa lamba (osati kutali kwambiri kapena kumbuyo).
Pezani Maulendo Othandiza
Pezani mwamsanga kuyenda mofulumira kwa inu. Wotenthedwa mwa kuyenda kwa mphindi zingapo musanawonjezere msanga.
Sankhani Pulogalamu
Ngati mutasankha pulogalamu yokonzedweratu, makinawa adzakutengerani m'madera onse otentha, masewera olimbitsa thupi komanso ozizira.
Iyi ndi njira yabwino kuti woyambira akhale womasuka pa makina.
Yesani Kuthamanga ndi Kuthamanga
Mukakhala mukuyenda bwino, mukhoza kuyamba kuyendetsa ndikuyendetsa pamtunda . Izi zimatengera zina. Kupititsa patsogolo ndi kuchotsa mapepala othamanga kungakupangitseni kuti mumveke pang'ono nthawi yoyamba, kotero samalani ndi zowawa zomwe simukuziyembekezera.
Mukakhala Otonthoza, Musagwiritse Ntchito
Ogwiritsira ntchito olakwika kwambiri omwe akugwiritsira ntchito akugwiritsabe ntchito pogwira ntchito kapena akuyenda. Kugwira pa tsamba lopangira mapepala kumapanga mndandanda wautali wa mavuto ochita masewera olimbitsa thupi, kuphatikizapo:
- Kuchepetsa kuchita masewera olimbitsa thupi (kutentha pang'ono kuchepetsa ndi kuchepetsa ubwino wa chikhalidwe cha aerobic)
- Maimidwe ovomerezeka ndi mawonekedwe a thupi
- Kuwonjezeka kwa msampha wa minofu
- Kuchepetsa kugwirizana ndi kulingalira
- Kuchepetsa kudziletsa kwanu (kumatha kulingalira bwino ndikusintha malo anu mu danga)
Gwiritsani Ntchito Kulowera
Mutha kuonjezera kuti muwonjezere kuchita zolimbitsa thupi lanu popanda kuwonjezera msinkhu wanu. Koma, kachiwiri, musapitirize kuzitsulo. Kupitirizabe pamene chikwangwani chimawoneka chimapangitsa kuti thupi likhale losokonezeka kwambiri. Tikamayenda, timayendayenda m'chiuno ndi mawondo pamene thupi lanu limatsamira pang'ono; Kuphatikizira pazitsulo pamtunda wopondereza kumachititsa kuti thupi lanu liziyenda.
Imani Treadmill
Pali njira zingapo zothetsera mapepala othamanga:
Njira ziwiri zoyambirira zikulimbikitsidwa kwa ogwiritsira ntchito pazomwe amagwiritsa ntchito mapulogalamu; Njira yomaliza imatenga mbali zina ndikugwirizana.
- Pewani liwiro (pogwiritsa ntchito control panel) mpaka lamba likuima.
- Ikani batani lalikulu lofiira, lomwe limachepetsa liwiro mwamsanga.
- Gwiritsitsani, yang'anani pambali, ndipo musiye makina.
Chitsime:
Berling J, Foster C, Gibson M, Doberstein S, Porcari J. "Zotsatira za chithandizo chowongolera zowonjezera mpweya pa nthawi yochita masewera olimbitsa thupi." J Cardiopulm Rehabil. 2006 Nov-Dec; 26 (6): 391-4.