Uqeqesho lokubuyisela umzimba kwimeko yesiqhelo emva kokwenzakala kwezemidlalo ludla ngokufuna ulwalathiso lwesayensi kunye noncedo olufanelekileyo lwezixhobo. Ukongeza kwiindlela zemveli zokubuyisela umzimba kwimeko yesiqhelo, ii-treadmills zasekhaya kunye nee-handstands ziba zizixhobo ezisebenzayo kubantu abaninzi zokubuyisela imisebenzi yabo yomzimba ngeempawu zabo ezizodwa. Ungazisebenzisa njani ngokuchanekileyo ukukhawulezisa ukubuyela emzimbeni? Olu luhlalutyo oluneenkcukacha olusekelwe kwimigaqo yokuhamba kunye neengcebiso zobungcali.
Okokuqala, i-treadmill: Uqeqesho olungenampembelelo ingako lunceda ekubuyiseleni amalungu kunye nezihlunu
Kubantu abenzakele emadolweni nasemaqakaleni okanye abonzakeleyo kwimisipha yemilenze engezantsi ngenxa yokubaleka, ukutsiba okanye ukusetyenziswa kakhulu ixesha elide, indlela yokuhamba ngokukhawuleza ngesantya esiphantsii-treadmillinokunciphisa kakhulu umthwalo wokuzilolonga. Xa kuthelekiswa nomhlaba ongaphandle, inkqubo yokufunxa umothuko yetreadmill inokuthintela ngempumelelo amandla okubetheka xa ufika, inciphise uxinzelelo kumalungu, kwaye iphephe ukwenzakala kwesibini. Umzekelo, kwinqanaba lokuqala lokuvuselelwa kwezigulane ezine-meniscus, ngokuseta isantya esiphantsi (3-5 km/h) kunye nexesha elifutshane (imizuzu eli-10-15 ngeseshoni), kunye nokulungisa ithambeka, zinokulinganisa iintshukumo zokunyuka, zivuselele izihlunu zemilenze ngobunono, zikhuthaze ukujikeleza kwegazi, kwaye zibuyisele ukuguquguquka kwamalungu kancinci kancinci.
Ukongeza, isantya esichanekileyo kunye nomsebenzi wokulawula umgama we-treadmill unokunceda izigulane ezivuselelweyo ukuba zonyuse kancinci ubunzulu boqeqesho lwazo. Iingcali zonyango zokuvuselela umzimba zihlala zicebisa ukuba emva kweseshoni nganye yoqeqesho, kufuneka kwenziwe uhlengahlengiso ngokusekelwe ekubeni kukho ukudumba okanye intlungu emalungeni. Ukuba kukho ukungakhululeki, isantya kufuneka sincitshiswe ngoko nangoko okanye ixesha lincitshiswe. Kwangaxeshanye, xa zidityaniswe nentshukumo yokujika ingalo ngexesha lokuhamba, inokubandakanya amalungu angasentla kunye namaqela emisipha engundoqo, ikhuthaze ukubuyiselwa kolungelelwaniso olupheleleyo.
Okwesibini, umatshini wokuma ngesandla: Ukhulula uxinzelelo lomqolo kwaye uphucula uxinzelelo lwe-lumbar
Ukuhlala ixesha elide, ukugoba ukuze uthwale imithwalo enzima okanye ukukruquka okukhulu kwesinqe kunokukhokelela kwiingxaki ezinje ngokuxinana kwemisipha ye-lumbar kunye nokuvela kwediski ye-lumbar intervertebral disc. Umatshini oguqulweyo, ngokusebenzisa indlela yokulwa nomxhuzulane, ujika umzimba ujonge ezantsi kwaye usebenzisa umxhuzulane ukutsala umqolo ngokwendalo, ukwandisa izithuba ze-intervertebral, ukunciphisa uxinzelelo kwiidiski ze-intervertebral, kunye nokunciphisa iimpawu zokuxinwa kwemithambo-luvo. Kwabo baneengxaki ezincinci ze-lumbar, xa beqala ukuyisebenzisa, i-Angle yokuma ngesandla inokulawulwa kwi-30° – 45°, kwaye ibanjwe imizuzu eyi-1-2 ngalo lonke ixesha. Emva kokuqhela kancinci, ixesha linokwandiswa. Kwabo bagulayo abanzima, kuyimfuneko ukuqala malunga ne-15 degrees phantsi kolawulo lweengcali.
Ngexesha lenkqubo yokuma ngezandla, igazi lihamba liye entloko, nto leyo enokukhuthaza ukujikeleza kwegazi engqondweni nasesinqeni, kwaye ikhawulezise imetabolism kunye nokulungiswa kwezicubu ezonakeleyo. Okwangoku, uyilo lwenkxaso encedisayo lweumatshini wokuma ngesandla inokunceda umntu obuyele kwimeko yesiqhelo ukuba agcine uzinzo xa ejonge phantsi, nto leyo enciphisa iingozi ezibangelwa kukuma ngendlela engafanelekanga. Nangona kunjalo, amaxesha kunye nobude boqeqesho lokuma ngezandla kufuneka kulawulwe ngokungqongqo. Kucetyiswa ukuba ukwenze oku kanye ukuya kwezimbini ngemini, iseshoni nganye ingadluli kwimizuzu emi-5, ukuze uphephe ukunyuka ngesiquphe koxinzelelo lwegazi okanye ukuxinana kwengqondo.
Okwesithathu, iingcebiso zobungcali malunga noqeqesho lokubuyisela kwimeko yesiqhelo
1. Thetha nochwephesha: Ngaphambi kokuba usebenzise i-treadmill okanye umatshini wokuma ngesandla, kubalulekile ukubonana nogqirha okanye ingcali yokulungisa umzimba ukuze kuchongwe ubungakanani bokwenzakala kwakho kunye nesicwangciso soqeqesho esifanelekileyo, ukuze kuthintelwe uqeqesho olungabonakaliyo olunokwenza imeko yakho ibe mandundu.
2. Inkqubela phambili kancinci kancinci: Qala ngamandla aphantsi nangexesha elifutshane, kancinci kancinci yonyusa ivolumu yoqeqesho, kwaye ulungise iiparameter ngokusekelwe kwimpendulo yomzimba. Umzekelo, yonyusa isantya nge-0.5km/h ngeveki xa usebenzisa i-aisixhobo sokunyathela,kwaye wolule i-handstand ngemizuzwana engama-30 ngalo lonke ixesha.
3. Ngokudibene nezinye iindlela zokubuyisela umzimba kwimeko yesiqhelo: Uqeqesho lwezixhobo kufuneka ludityaniswe nonyango lomzimba, ukolula nokuphumla, ukongezwa kwezondlo, njl. Ukuba ufaka umkhenkce okanye ubushushu emva kokuzilolonga kwaye usebenzise i-foam roller ukuphumza izihlunu, umphumo uya kuba ngcono nangakumbi.
4. Nika ingqalelo kumaqela angavumelekanga: Abantu abanesifo soxinzelelo lwegazi, izifo zentliziyo, izifo zamehlo, kunye nabasetyhini abakhulelweyo akufuneki basebenzise umatshini oguqulweyo. Abo baneziphene ezinzulu zamalungu ezingapholiyo kufuneka basebenzise ii-treadmill ngononophelo.
Ii-treadmill kunye nee-handstand zibonelela ngeendlela eziguquguqukayo nezilula zoqeqesho lokubuyisela kwimeko yesiqhelo, kodwa isayensi kunye nokhuseleko zihlala ziyimfuneko. Ngokusebenzisa ngokunengqiqo iimpawu zezixhobo kunye nolwalathiso lobuchwephesha, baya kuba ngabancedisi abasebenzayo bokunceda umzimba ukuba uphile kwaye ubuyele kubomi obusempilweni.
Ixesha leposi: Juni-16-2025