IiTreadmill zizixhobo zokuzilolonga ezisetyenziswa ngabantu abaninzi abafuna ukomelela. Nokuba ungumqali okanye ungumthandi wokomelela onamava, ukwazi ukuba zeziphi izihlunu ozijolise kuzo kwi-treadmill kubalulekile ekuphuculeni ukuzilolonga kwakho kunye nokufezekisa iinjongo zakho zokuzilolonga. Kule bhlog, siza kujonga ngokusondeleyo izihlunu ezahlukeneyo ezisebenza kwi-treadmill ukuze ukwazi ukwenza isigqibo esinolwazi malunga nendlela yokuziqinisa nokuqinisa umzimba wakho ngempumelelo.
1. Izihlunu zomzimba ezisezantsi:
Ii-quadriceps:
Ii-quadriceps zizihlunu ezine ezikwicala elingaphambili lethanga kwaye zizihlunu eziphambili ezisetyenziswayo xa kusetyenziswa i-treadmill. Ngexesha lesigaba sokuvuleka kwenyathelo ngalinye, ezi zihlunu zisebenza kunye ukwandisa idolo. Ukuze ujolise ngokukodwa ii-quadriceps, yonyusa ukuthambeka kwe-treadmill okanye ugxile ekuhambeni okanye ekubalekeni ukunyuka intaba.
IiHamstrings:
Iihamstrings, ezikwi ngasemva kwethanga, zinceda idolo ukuba ligobe kwaye lidlale indima ebalulekileyo kumandla omlenze. Nangona i-treadmill isebenza kakhulu kwi-quadriceps, ikwavuselela iihamstrings ukuze zizinzile umlenze ngokunyathela ngakunye.
Iiglutes:
Izihlunu ze-gluteal, kuquka i-gluteus maximus, i-gluteus medius, kunye ne-gluteus minimus, zezona zihlunu ziphambili zeempundu. Ezi zihlunu zizinzisa umzimba wakho ongezantsi ngexesha lokuzilolonga kwe-treadmill. Ukuphucula ukuzibandakanya kwesinqe, thambekisa i-treadmill okanye uhambe okanye ubaleke kwindawo engalinganiyo.
IiMavericks:
Xa usebenzisa i-treadmill, izihlunu ze-calf, kuquka i-gastrocnemius kunye ne-soleus, zisebenza ngokuguquguqukayo. Zinceda ekuphakameni emhlabeni kwaye ziyasebenza kuyo yonke inyathelo (ingakumbi ngexesha lokubaleka). Khetha ukunyuka kwe-calf okanye udibanise ukuhamba ngeenyawo kunye nokubaleka ukuze usebenze ngakumbi kwezi zihlunu.
2. Izihlunu zomzimba ezingundoqo nezingaphezulu:
Isisu:
Izihlunu zesisu zidlala indima ebalulekileyo ekuzinziseni umzimba xa usebenzisa i-treadmill. Nangona zingajoliswanga ngqo, zikuvumela ukuba uhlale ume nkqo kwaye ulungelelane ngexesha lokuzilolonga kwakho. Ukuze usebenze ngakumbi umzimba wakho, cinga ngokwenza umthambo osecaleni okanye olinganiselayo kwi-treadmill.
Izilayi:
Ezi zihlunu zifumaneka kumacala omabini esisu, zinceda ekujikelezeni kwesiqu kunye nokuhamba ukusuka kwelinye icala ukuya kwelinye. Ukuze ufumane okuninzi kwezi zihlunu, yenza i-side lunges okanye ujije amaplanga kwi-treadmill.
Izihlunu zomqolo:
Nangona ukuhamba nokubaleka kwi-treadmill kungeyiyo eyona nto iphambili, kusebenzisa izihlunu ezahlukeneyo zomqolo, kuquka i-erector spinae, i-rhomboids, kunye ne-trapezius. Ezi zihlunu zisebenza kunye ukuzinzisa umqolo wakho ngexesha lokuhamba. Yomeleza amalungu omqolo ngokugcina ukuma okufanelekileyo, igxile ekuthambekeni kancinci phambili, kwaye yonyusa intshukumo yengalo ngelixa ubambe izibambo.
I-treadmillsisixhobo sokuqina esisebenziseka lula nesisebenzayo esijolise kwiintlobo ngeentlobo zemisipha. Ukwazi ukuba zeziphi izihlunu ezisetyenziswa kakhulu ngexesha lokuzilolonga kwe-treadmill kukuvumela ukuba uphuhlise inkqubo yokuzilolonga ebanzi ephucula imizamo yakho yokufezekisa iziphumo ozifunayo. Khumbula ukubandakanya utshintsho kwisantya, ukuthambeka, kunye neentshukumo ezahlukeneyo zeengalo ukuze wandise ukuzibandakanya kwemisipha kwaye ube namava okuzilolonga okupheleleyo, umzimba wonke. Sebenzisa i-treadmill njengesixhobo sokuqina komzimba kwaye wonwabele izibonelelo ezininzi ezinazo njengoko usiya kwindlela yokuphila enempilo.
Ixesha lokuthumela: Julayi-21-2023