Ii-treadmills zizixhobo zokuzilolonga ezidla ngokusetyenziswa ngabantu abaninzi abafuna ukomelela.Nokuba ungumntu oqalayo okanye ungumthandi wokomelela onamava, ukwazi ukuba zeziphi izihlunu ekujolise kuzo i-treadmill kubalulekile ekuphuculeni ukusebenza kwakho kunye nokufezekisa iinjongo zakho zempilo.Kule bhlog, siza kujonga ngakumbi izihlunu ezahlukeneyo ezisebenza i-treadmill ukuze wenze isigqibo esinolwazi malunga nendlela yokuqinisa ngokufanelekileyo kunye nethoni yomzimba wakho.
1. Izihlunu zomzimba ezisezantsi:
Quadriceps:
I-quadriceps zizihlunu ezine eziphambi kwethanga kwaye zizihlunu eziphambili ezisetyenzwayo xa usebenzisa i-treadmill.Ngethuba lesigaba esicacileyo sesinyathelo ngasinye, ezi zihlunu zisebenza kunye ukwandisa idolo.Ukujolisa ngokuthe ngqo i-quadriceps, yandisa i-incline ye-treadmill okanye ugxininise ekuhambeni okanye ukugijima ukunyuka.
Imisipha:
I-hamstrings, ehlala ngasemva kwethanga, inceda idolo liguquguquke kwaye lidlale indima ebalulekileyo kumandla onke omlenze.Ngelixa i-treadmill isebenza ngokuyintloko i-quadriceps, iphinda isebenze i-hamstrings ukuzinzisa umlenze kunye nomda ngamnye.
I-Glutes:
Izihlunu ze-gluteal, ezibandakanya i-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus, ziyizihlunu eziphambili zeempundu.Ezi zihlunu zizinzisa umzimba wakho ophantsi ngexesha lokuziqhelanisa ne-treadmill.Ukuphucula ukubandakanyeka kwe-hip, cofa i-treadmill okanye uhambe okanye ubaleke kwindawo engalinganiyo.
Mavericks:
Xa usebenzisa i-treadmill, izihlunu zethole, kuquka i-gastrocnemius kunye ne-soleus, zisebenza ngamandla.Zinceda ukuphakamisa ukusuka emhlabeni kwaye zivulwe ngomkhondo ngamnye (ingakumbi ngexesha lokubaleka).Khetha ithole liphakamisa okanye udibanise uhambo olunyukayo kunye ne-sprints ukuze usebenze ngakumbi ezi zihlunu.
2. Izihlunu ezingundoqo nezingasentla:
Isisu:
Izihlunu zesisu zidlala indima ebalulekileyo ekuzinziseni i-trunk xa usebenzisa i-treadmill.Nangona zingajoliswanga ngokuthe ngqo, zikuvumela ukuba ugcine ukuma okuthe tye kunye nokulinganisela ngexesha lokuzilolonga.Ukuqhubela phambili umsebenzi wakho ongundoqo, cinga ukwenza i-lateral okanye i-balance exercises kwi-treadmill.
Imisila:
Efumaneka ngapha nangapha kwesisu, ii-obliques zinceda ngokujikeleza kwe-trunk kunye nokunyakaza kwecala.Ukuze ufumane okuninzi kwezi zihlunu, yenza imiphunga esecaleni okanye ujije amaplanga kwi-treadmill.
Izihlunu zangasemva:
Nangona i-treadmill ehamba kunye nokuhamba ayiyona nto iphambili ekugxilwe kuyo, ibandakanya iintlobo zemisipha yangemva, kuquka i-erector spinae, i-rhomboids kunye ne-trapezius.Ezi zihlunu zisebenza kunye ukuzinzisa umqolo wakho ngexesha lokuhamba.Ukomeleza amalungu angasemva ngokugcina ukuma okufanelekileyo, ugxininise ekubhekeni okuncinci ukuya phambili, kunye nokunyusa intshukumo yengalo ngelixa ubambe izibambo.
I-treadmillsisixhobo esisebenza ngeendlela ezininzi nesisebenzayo esijolise kuluhlu olubanzi lwemisipha.Ukwazi ukuba yeyiphi imisipha esebenza ngokuyintloko ngexesha lokuzilolonga kwe-treadmill ikuvumela ukuba uphuhlise inkqubo yokuzivocavoca ebanzi eyandisa iinzame zakho zokufezekisa iziphumo ozifunayo.Khumbula ukubandakanya ukwahluka kwesantya, ukuthambeka, kunye neentshukumo ezahlukeneyo zengalo ukuze ukwandise ukubandakanyeka kwezihlunu kunye namava okusebenza okupheleleyo, okugcwele umzimba.Sebenzisa i-treadmill njengesixhobo sokuqina komzimba kwaye wonwabele izibonelelo ezininzi ezinikezelayo njengoko usiya kwindlela yokuphila esempilweni.
Ixesha lokuposa: Jul-21-2023