Zifukwa zazikulu zoyendetsa pa treadmill
Kodi mukufunikira kudziwa chiyani phindu ndi zoopsa za mapiritsi othamanga? Kodi ubwino ndi zovuta ndi zotani zomwe zimayendetsa pa treadmill poyerekeza ndi kutuluka panja?
Kawirikawiri timamva kaye zoyipa zomwe zimathamanga pa treadmill. Zingakhale zosangalatsa. Bwanji osapita panja ndikupangitsa kuti kuthamanga kwanu kukhale kosangalatsa? Ngati mumangoganizira za malingalirowa, n'zosavuta kuti mutayaye zolinga zanu musanayambe.
M'malo mwake, kodi ubwino ndi ubwino wothamanga mkati ndi chiyani? Tiyeni tiyankhule pa zifukwa zingapo zomwe zimayendetsa pamtunda wopita ku nyumba zingathe kumenyana kunja.
1 - Kuthamanga kwa Treadmill Kungakhale Kosavuta Pathupi Lanu
Malinga ndi malo ozungulira-kaya makina a konkire kapena asphalt amachititsa chidwi kwambiri. Kusungunuka kopambana kumasuliridwa mu zovuta zochepa pamapazi anu ndi mawondo. Kuphatikiza apo, kumangirira ndi kukwera pamwamba pa treadmill kumathandizanso kuti zikhale zosavuta.
Ambiri a ife tamva za abwenzi ndi " mawondo a othamanga " kapena matenda a patellofemoral. Ndipo tikudziwa kuti kuthamanga kwambiri kungapangitse kuvulaza . Mwinamwake mumadziwanso za munthu amene sangathe kuthamanga chifukwa cha kuvulala kumeneku.
Umboni waposachedwapa umapereka, komabe, kuti othamanga sangayambe kugwidwa ndi nyamakazi monga momwe ankaganizira kale. Osachepera ngati anthu ali ndi chiwerengero chachibadwa cha thupi (BMI) ndipo alibe mbiri ya kuvulala kwa mawondo.
Ngakhale ichi ndi chizindikiro chabwino, zotsatira zake sizomwe zimagwira ntchito pa konkire ndipo asphalt ikhoza kukhala yolepheretsa onse omwe ali ndi maondo ndi miyendo yovuta ndi omwe sali.
2 - Musadandaule za nyengo
Kuthamanga mu nyengo yoipa, monga mvula yamkuntho kapena chisanu, kungakhale kosasangalatsa kwambiri. Ngakhale poyendetsa mosamala chisanu ndi ayezi , kuvulala kumachitikabe.
Kuthamanga kutentha kungakhalenso koopsa, ndipo nthawizina kumatulutsa kutentha kwa madzi kapena kutopa.
Kuthamanga kulimbikitsidwa ndi malo otetezedwa ndi kutentha, komabe, kungathetse mavutowa. Sikuti mumapewa kuopsa kokha, koma simukuyenera kukonzekera kuti muwonetsetse kuti simunatha kapena kupondereza.
Ndipo simukusowa kudandaula za kugwiritsa ntchito sunscreen!
3 - Mukhoza Kuyimira Maphunziro a Race
Ngati mumakhala malo otetezeka kwambiri ndipo mukuphunzira masewera otchedwa hilly marathon, mutha kuyendetsa mapiri pamtunda. Mukhoza kukonzekera mapiri anu kuti muthe kukonzekera, kotero mutha kukonzekera njira yomweyi pa tsiku la mpikisano.
Tawonani chitsanzo chathu chachitetezo cha mapiri kuti tione momwe izi zakhalira.
4 - Mungathe Kuchita Milandu
Ngati mukuphunzitsa nyengo yozizira koma mumakhala nyengo yoziziritsa, mungathe kuthamanga pamtunda kuti mutenge malo otentha .
Mukhozanso kuyeserera zovala za tsiku, choncho simukuvala zazifupi kapena chovala china nthawi yoyamba.
5 - Ndizosavuta kuposa Kuthamanga Kunja
Kuthamangira m'nyumba m'nyumba yopangira mapepala kumatanthawuza kuti simukuyenera kuthana ndi ngozi zomwe zingathenso kuthamanga panja , monga kugwa , magalimoto, azisitima, agalu , ndi ena owonetsa.
Ngati mulibe mnzanu kapena gulu kuti muthamangire panja, kuthamanga pa sitimayi ndi njira yabwino kusiyana ndi kuyendetsa nokha panja.
6 - Mungathe Kuyendetsa Mapazi Anu
Pamene akuthamanga panja, ena othamanga amakumana ndi zovuta kuti azikhala mofulumira ndipo amatha kuthamanga mofulumira kapena mochedwa kuposa momwe amafunira.
Chopondapira chimapangitsa kuti mukhale kosavuta kuti muyang'ane makilomita anu ndi maulendo anu.
7 - Mungathe Kugwira Ntchito Yambiri
Kuthamanga pa treadmill kumapatsa mpata ntchito zambiri. Mosiyana ndi kutuluka panja, ndi otetezeka kugwiritsa ntchito makutu a m'manja ndi kumvetsera nyimbo kapena audiobooks, penyani kanema, kapena kujambula kudzera mu magazini pamene muthamanga pamtunda.
Izi zingakhale zopindulitsa kwambiri.
Mukhozanso kulingalira malingaliro ena kuti muzitha kupweteka pamtunda .
8 - Kuthamanga kwa Treadmill Ndikovuta
Chizoloŵezi chimakhala ndi gawo lalikulu m'miyoyo yathu. Zonse zomwe mukuyenera kuchita ndi kuyang'ana pa galimoto-kudutsa njira yoyandikana yowakhalira mwamsanga.
Mapulogalamu opangira mapepala amathandiza kwambiri kusiyana ndi kutuluka panja. Mungathe kuthamanga mkati mukatha usiku kapena kutsanulira mvula. Amayi ndi abambo akhoza kuthamanga kunyumba popanda kulipira mwana wamasiye.
9 - Maphunziro a Phiri pa Chomera Chomera Angakhale Osavuta Thupi Lanu
Pamene mukukwera mapiri kunja, muthamanga kukwera ndi kutsika. Koma pamene muthamanga mapiri pamtunda, mumapeza mphamvu zonse komanso zopindulitsa za kumapiri opanda mapulaneti, omwe ndi ovuta kwambiri m'thupi lanu.
10 - Pamunsi pa Phindu la Mapulogalamu Othamanga
Monga tafotokozera pamwambapa ndipo ngakhale malingaliro omwe amanena kuti mapulogalamu akuthamanga ndi osangalatsa, pali madalitso ambiri ndi ubwino wothamanga m'dera lolamulidwa.
Chosavuta chomwe ife sitinatchule ndi chakuti kuyenda mu chilengedwe kungapangitse chimwemwe chachikulu. Phunziro la 2017, komabe, adapeza njira yothetsera vutoli. Ochita masewera omwe amaloledwa kuyang'ana chithunzi chokhazikika kapena chosangalatsa pamene akuthamanga anali okondwa komanso osangalala pambuyo pomaliza kuthamanga kwawo. Mwinamwake mungathe kupachika chithunzi cha malo omwe mumawakonda pakhoma ndi makina anu otsika, kapena kusewera mavidiyo achilengedwe pa TV yomwe ili pafupi kapena ngakhale foni yanu.
Mosasamala kanthu kuti wanu amathamanga m'nyumba kapena kunja, chitetezo n'chofunika. Tengani kamphindi kuti muphunzire za zizolowezi zisanu za othamanga bwino .
> Chitsime
> Yeh, H., Stone, J., Churchill, S., Brymer, E. ndi K. Davids. Ubwino ndi Zomwe Zimapangitsa Mavuto Osiyanasiyana Opanga Zochita Zokonzedweratu Zokonza Treadmill Running> International Journal of Environmental Research ndi Public Health . 2017. 14 (7) .pii: E752.