Ii-treadmills kunye noomatshini bokuma ngesandla, njengezixhobo eziqhelekileyo, ukuba azisetyenziswanga kakuhle, aziyi kunciphisa kuphela isiphumo sokuzilolonga kodwa zinokubangela nokwenzakala kwezemidlalo. Abasebenzisi abaninzi, ngenxa yokungaqondi imigaqo yezixhobo, banokungaqondani kwiinkalo ezifana nokulungisa isantya kunye nokulawula ukuma. Eli nqaku liza kuchaza ezi mpazamo ziqhelekileyo kwaye libonelele ngeendlela zokulungisa kunye nemigaqo yesayensi yezemidlalo ukunceda abasebenzisi basebenzise izixhobo ngokukhuselekileyo nangokufanelekileyo.
I-Treadmill: Ziphephe imigibe efihlakeleyo yesantya kunye nesimo somzimba
Uhlengahlengiso lwesantya: Ukusukela "ngokungxama" endaweni "yokuzinza" ngokungaziboniyo
Impazamo eqhelekileyo:Xa abaqalayo besebenzisai-treadmill, badla ngokungxama ukunyusa amandla oqeqesho baze bakhawuleze babeke isantya esingaphezulu kwe-8km/h, nto leyo ekhokelela ekugobeni phambili, ekunyukeni kwamanyathelo, nasekuweni ngenxa yokungakwazi ukuhambisana nesingqisho. Abanye abantu basaqhele ukuqala “ngesantya sokusprinta”, bengayinaki inkqubo yokufudumeza umzimba kunye nokuziqhelanisa nayo, nto leyo eyonyusa umngcipheko wokuguguleka kwamalungu.
Indlela yokulungisa:Uhlengahlengiso lwesantya kufuneka lulandele umgaqo "wokunyuka kancinci kancinci". Ngexesha lesigaba sokuzifudumeza (imizuzu emi-5 yokuqala), vuselela izihlunu ngokuhamba ngesantya se-4-5km/h. Ngexesha loqeqesho olusesikweni, khetha isantya sokubaleka se-6-7km/h ngokusekwe kubuchule bakho kwaye ugcine ukuphefumla kwakho kuzinzile (ukukwazi ukuthetha ngokuqhelekileyo yeyona nto iqhelekileyo). Ukuba ufuna ukwandisa amandla, unganyusi isantya ngaphezu kwe-0.5km/h ngalo lonke ixesha. Lungisa emva kwemizuzu emi-3 ukuya kwemi-5 yokuziqhelanisa. Uphando kwi-physiology yezemidlalo lubonisa ukuba isantya esifanayo nesilawulekayo sinokutshisa amanqatha ngokufanelekileyo ngelixa sinciphisa amandla okuchaphazela amalungu edolo.
Ukulawula ukuma: Ukugoba umqolo kunye nokunyathela kakhulu
Impazamo eqhelekileyo:Ukujonga phantsi kwideshibhodi ugobile isifuba xa ubaleka kunokubangela uxinzelelo kwimisipha yangasemva. Xa inyathelo lide kakhulu, amandla anamandla okubetha ayenzeka xa isithende sichukumisa umhlaba, nto leyo edluliselwa emadolweni nasemalungeni esinqeni. Ukujija kakhulu kweengalo okanye ukuba ngqongqo kakhulu kodwa kusaphazamisa ukulinganisela komzimba.
Indlela yokulungisa:Hlala umile “ungathathi cala” – gcina intloko yakho ithe tye, ujonge phambili, uphumze amahlombe akho ngokwendalo, kwaye uqinise izihlunu zakho zangaphakathi ukuze uzinzise umzimba wakho. Gcina ukunyathela kwakho kungama-45% ukuya kuma-50% okuphakama kwakho (malunga neesentimitha ezingama-60 ukuya kuma-80). Hlala embindini weenyawo zakho kuqala uze utyhale ngeenzwane zakho ukuze usebenzise izihlunu zakho zemilenze ukuthintela amandla okubetha. Goba iingalo zakho kuma-90 degrees uze uzijije ngokwendalo nomzimba wakho, ubukhulu bazo bungadluli kumgca ophakathi womzimba wakho. Olu hlobo lokuma luhambelana ne-biomechanics yomntu, lunokusasaza uxinzelelo lwamalungu kwaye luphucule ukusebenza kakuhle kokubaleka.
Umatshini wokuma ngesandla: Ulawulo lwesayensi lwe-Angle kunye nokusetyenziswa kwamandla
I-engile yesandla sokuma: Ubunzima obungabonakaliyo "ukuma kwesandla ngokupheleleyo"
Impazamo eqhelekileyo:Xa usebenzisa umatshini wokuma ngesandla okokuqala, umntu unomdla kakhulu wokusebenzisa i-handstand ethe nkqo engama-90°, engayinaki indlela ehambelana ngayo intamo nomqolo. Abanye abasebenzisi bakholelwa ukuba xa i-Angle inkulu, kokukhona isiphumo siba ngcono, nto leyo ekhokelela ekuxinaneni kwengqondo okugqithisileyo kunye neempawu ezifana nesiyezi kunye nokucaphuka. Abanye abantu baqala ukwenza i-handstand xa i-Angle yayingatshixwanga, kwaye ukuthambekela ngequbuliso kwesixhobo kwabangela uloyiko.
Indlela yokulungisa:I-Angle yesandla sokuma kufuneka ilungiswe ngokwenqanaba lokunyamezela komzimba. Abaqalayo kufuneka baqale kwi-30° (apho umzimba wenza i-Angle ye-60° nomhlaba), bagcine le Angle imizuzu eyi-1-2 ngalo lonke ixesha. Yandisa i-Angle nge-5° ukuya kwi-10° ngeveki kwaye uhlengahlengise kancinci ukuya kwi-60° ukuya kwi-70° (le Angle sele yanele ukuhlangabezana neemfuno zomthambo womqolo). Emva kokulungisa i-Angle, qiniseka ukuba uqinisekisa ukuba isixhobo sokutshixa senza isandi "sokucofa" kwaye ucinezele isixhobo ngobunono ngesandla sakho ukuze uvavanye ukuzinza kwaso. I-Sports medicine ithi ii-handstands ezingaphezu kwe-75 degrees aziboneleli ngezibonelelo ezongezelelweyo kubantu abaqhelekileyo; endaweni yoko, zonyusa umthwalo kwinkqubo yentliziyo.
Ukusetyenziswa ngamandla kunye nokukhuselwa: Ukuthembela engalweni ukuze ufumane inkxaso kwaye ungayinaki into yokuyiqinisa
Impazamo eqhelekileyo:Ngexesha lokuma ngesandla, zombini izandla zibamba ii-handrails ngamandla, zibeka ubunzima bomzimba kwiingalo, nto leyo ekhokelela ekutsaleni amagxa. Ukuba ibhanti yesihlalo ayinxitywanga okanye ayikhululekanga, iya kulahlekelwa yinkxaso xa umzimba ushukuma. Emva kokuma ngesandla, ukubuyela ngokukhawuleza kwindawo yokuqala kubangela ukuba igazi libuye ngoko nangoko, nto leyo ekhokelela ekungonwabi engqondweni.
Indlela yokulungisa:Ngaphambi kokuba uqale, bopha ibhande lokhuseleko esinqeni sakho nasesiswini. Ukuqina kufuneka kube ngendlela yokuba umnwe omnye ungafakwa, ukuqinisekisa ukuba umzimba wakho usondelelene nezixhobo. Xa usenza ukuma ngesandla, gcina umzimba uzinzo ngokusebenzisa amandla kwiimisipha eziphambili. Xhasa ii-handrails ngobunono ngezandla zombini ukuze uncedise ukulinganisela kwaye uphephe ukuthwala ubunzima. Xa uhla, vula umsebenzi wesixhobo wokuhla kancinci (ukuba lo msebenzi awufumaneki, udinga uncedo komnye umntu ukuze uqalise kwakhona kancinci). Emva kokubuyela kwindawo yokuqala, hlala phantsi imizuzwana engama-30 de ukujikeleza kwegazi lakho kuzinze ngaphambi kokuba uvuke. Olu tyando luhambelana nemigaqo ye-spinal mechanics kwaye lunokunciphisa ukukhuthazwa kwemithambo yegazi okubangelwa kukutshintsha kwesimo somzimba.
Ingcamango ephosakeleyo eqhelekileyo: Ukukhetha okungokwengqondo ekusetyenzisweni kwezixhobo
Musa ukungazihoyi izinto ezifudumezayo nezipholisayo
Iimpazamo eziqhelekileyo:Ukuma ngqo kwi-treadmill ukuze uqale ukubaleka okanye ulale kumatshini wokuma ngesandla ukuze uqale ukwenzaizitendi zezandla,Ukungayisebenzisi iseshoni yokuzifudumeza. Yima umatshini uze uhambe kwangoko emva kokuzilolonga, ungawunaki ukuphumla kwemisipha.
Indlela yokulungisa:Yenza imizuzu emi-5 ukuya kweli-10 yokuzifudumeza ngamandla ngaphambi kokuba usebenzise – abasebenzisi be-treadmill banokwenza ukuphakamisa imilenze ephezulu kunye nokuphakamisa imilenze. Abasebenzisi bomatshini abaguqulweyo kufuneka bashukumise iintamo zabo (bajike kancinci ngasekhohlo nasekunene) kunye nezinqe (bajike kancinci) ukuze kusebenze amaqela emisipha ephambili. Ukolula okuzinzileyo emva kokuzilolonga: Gxila kumathole kwi-treadmill (ukolula udonga) kunye nomphambili wamathanga (ukuphakamisa iinyawo ezimiyo). Amanqaku aphambili omatshini wokuma ngesandla kukukhulula amahlombe nomqolo (ukwandisa isifuba kunye nokwelula) kunye nentamo (ukuhlala phantsi kwaye ubambe isilevu). Intshukumo nganye kufuneka ibanjwe imizuzwana engama-20 ukuya kwengama-30. Ukuzifudumeza kunokunyusa ukuthamba kwemisipha, kwaye ukupholisa ngundoqo ekunciphiseni ukuqokelelwa kwe-lactic acid.
Uqeqesho olugqithisileyo: Ukulahlekelwa kulawulo malunga nokuphindaphinda kunye nobude bexesha
Iimpazamo eziqhelekileyo:Ukusebenzisa i-treadmill ngaphezu kweyure enye yonke imihla okanye ukwenza i-handstands iintsuku ezininzi ezilandelelanayo kunokukhokelela ekudinweni kwemisipha kunye nobuthathaka benkqubo yomzimba yokuzikhusela.
Indlela yokulungisa:Lawula amaxesha oqeqesho lwe-treadmill ukuya kuthi ga kathathu ukuya kane ngeveki, iseshoni nganye ithatha imizuzu engama-30 ukuya kwengama-45 (kuquka ukufudumala nokupholisa). Sebenzisa umatshini we-handstand amaxesha ama-2 ukuya kwama-3 ngeveki, iseshoni nganye ingadluli kwimizuzu emi-5 (ubude obuqokelelweyo). Xa umzimba uthumela "iimpawu", kuyimfuneko ukuyeka - umzekelo, ukuba intlungu yamalungu iyenzeka kwi-treadmill okanye intloko ebuhlungu iqhubeka ngaphezu kwemizuzu eli-10 emva kokuma kwesandla, umntu kufuneka aphumle iintsuku ezi-1-2 ngaphambi kokuba aqalise uqeqesho. Ukuzilolonga kulandela umgaqo "wokuchacha ngokugqithisileyo". Kuphela ngokuphumla okuphakathi apho umzimba unokuchacha kwaye ube namandla.
Ukwazi ukusebenza ngokuchanekileyo kwee-treadmills kunye nee-handstands kuxhomekeke ekuqondeni ingqiqo yokuba "izixhobo zikhonza umzimba" - iiparameter ezifana nesantya kunye ne-Angle kufuneka zilungelelaniswe nobuchule bomntu kunokuba zixelise abanye ngokungaboniyo. Emva kokulungisa imisebenzi engalunganga, ukusebenza kakuhle koqeqesho akunakuphuculwa kuphela, kodwa nomngcipheko wokwenzakala kwezemidlalo ungancitshiswa ngaphezulu kwe-80%, okwenza ukuba impilo ibe yinto eyomeleza impilo.
Ixesha leposi: Julayi-09-2025