Kwindlela yokulandela impilo kunye nokuma kakuhle, ukukhetha uhlobo olufanelekileyo lokuzilolonga kunye nezixhobo kubaluleke kakhulu. Ii-treadmills kunye nee-handstand machines, njengezixhobo ezimbini ezidumileyo zokuzilolonga, nganye ineenzuzo zayo ezikhethekileyo. Ukuba zidityaniswe ngokwesayensi kwaye zisetyenziswa, zinokuzisa utshintsho oluhle kwimizimba yethu. Eli nqaku liza kuqhuba uhlalutyo olunzulu ngokwembono yesayensi yezemidlalo ukuze lityhile imfihlakalo yempembelelo yokusebenzisana phakathi koqeqesho lwe-aerobic kwi-treadmills kunye nokolula okungasemva kwi-handstands.
Iingenelo zoqeqesho lwe-aerobic kwi-treadmill
Ukuphucula umsebenzi wentliziyo kunye nepulmonary
Ukuzilolonga nge-aerobic kwi-treadmill, njengokubaleka okanye ukuhamba ngokukhawuleza, kunokunyusa kakhulu izinga lentliziyo kunye nezinga lokuphefumla. Njengoko ixesha lokuzilolonga lisanda, intliziyo kufuneka ipompe igazi ngamandla kwaye imiphunga kufuneka itshintshise iigesi ngokufanelekileyo, ngaloo ndlela iphucula kancinci imisebenzi yentliziyo kunye nemiphunga. Ngokuhlala ixesha elide, ukunyamezela komzimba kunye namandla e-aerobic kuya kwandiswa kakhulu, kunciphisa umngcipheko wezifo zentliziyo kunye nokuphefumla.
Ukuzilolonga amaqela emisipha
Xa uzilolonga kwi-treadmill, ii-quadriceps, ii-hamstrings, izihlunu zemilenze, kunye ne-gluteus maximus yeempundu, njl.
Zonke izihlunu eziphambili ziyabandakanyeka kwaye ziqheliswa ngokupheleleyo. Ukuxinana kunye nokuphumla kwezi zihlunu akuncedi nje kuphela ekunyuseni izinga lokugaya umzimba kunye nokukhuthaza ukutshiswa kwamafutha, kodwa kwandisa amandla emisipha kunye nokuqina. Kwangaxeshanye, iqela lemisipha eliphambili liya kuthatha inxaxheba ngokuzenzekelayo ekugcineni uzinzo kunye nokulinganisela komzimba, ngaloo ndlela lifezekisa inqanaba elithile lokuqiniswa.
Phucula indlela oma ngayo umzimba
Ukuma ngendlela eyiyo kokubaleka kubaluleke kakhuluuqeqesho lwe-treadmillXa umntu egcina isifuba sakhe singaphandle, intloko yakhe iphakanyisiwe, amagxa akhe ekhululekile, iingalo zakhe zijijeka ngokwendalo kwaye amanyathelo akhe esezantsi, uzinzo kunye nokulinganisela komzimba kuya kuphucuka. Ukuqhubeka noqeqesho lokubaleka ngale ndlela ichanekileyo yokuhlala ixesha elide kunokunceda ukulungisa iindlela ezimbi zokuma ezifana ne-hunchback, ukunciphisa iintlungu zomqolo nentamo, kunye nokwenza umzimba ume ngokuthe nkqo kwaye ube mhle.
Iingenelo zokolula umva kumatshini oguqulweyo
Nciphisa uxinzelelo lomqolo
Kubomi bemihla ngemihla, umqolo uthwala ubunzima bomzimba kunye noxinzelelo olwahlukeneyo ixesha elide, nto leyo enokubangela uxinzelelo oluphezulu phakathi kwamathambo omqolo kwaye ibangele iingxaki ezinxulumene nomqolo. Xa usenza ukolula okungasemva ngomatshini ojikelezileyo, umzimba ukwimeko ejikelezileyo. Indlela umxhuzulane ohamba ngayo iyatshintsha, kwaye umqolo awusathwali uxinzelelo olukhulu oluthe nkqo. Uxinzelelo oluphakathi kweediski ze-intervertebral luyakhululwa, kwaye indawo ephakathi kwamathambo omqolo iyandiswa. Oku kunciphisa ngempumelelo ukudinwa kunye noxinzelelo kumqolo kwaye kunentsingiselo entle ekuthinteleni nasekuphuculeni ezinye izifo zomqolo.
Yomeleza amandla engundoqo
Ukugcina indawo yokuma eqinileyo kwi- umatshini wokuma ngesandla,Iqela lemisipha engundoqo kufuneka lisebenzise amandla aqhubekekayo. Amaqela emisipha engundoqo afana ne-rectus abdominis, i-transverse abdominis, imisipha yangaphakathi neyangaphandle egobileyo, kunye nemisipha yomqolo ongezantsi zisebenza kunye ukugcina ibhalansi kunye nokuzinza komzimba. Ngoqeqesho oluphindaphindwayo lokuma ngezandla, imisipha engundoqo ifumana umthambo onamandla, kwaye amandla kunye nokunyamezela kuyaqhubeka kuphucuka. Amandla emisipha engundoqo ancedi nje kuphela ukugcina ukuma okuhle kubomi bemihla ngemihla, kodwa ikwaphucula ukusebenza komzimba kwimidlalo eyahlukeneyo kwaye inciphisa umngcipheko wokwenzakala.
Khuthaza ukujikeleza kwegazi
Xa usenza i-handstand, indlela igazi elihamba ngayo emzimbeni iyatshintsha, nto leyo eyenza kube lula ukuba igazi elikwimilenze esezantsi libuyele entliziyweni nasebuchotsheni. Olu phuculo lokubuyela kwegazi lunceda ekunciphiseni uxinzelelo kwimithambo yemilenze esezantsi kwaye luthintele kwaye lunciphise imithambo erhabaxa yemilenze esezantsi. Kwangaxeshanye, igazi elininzi lihamba liye ebuchotsheni, linika ioksijini eyaneleyo kunye nezondlo, liphucula ukujikeleza kwegazi ebuchotsheni, lenze abantu bazive bekhululekile, kwaye liphucula ingqalelo kunye nobuchule bokucinga.
Ingcinga yoqeqesho olusebenzisanayo phakathi kwala mabini
Ulandelelwano loqeqesho
Kucetyiswa ukuba uqale ngoqeqesho lwe-aerobic kwi-treadmill ukuze ufudumale umzimba ngokupheleleyo, wonyuse isantya sentliziyo kwaye ukhawulezise ukujikeleza kwegazi, ngaloo ndlela ulungele uqeqesho olulandelayo lokuma ngesandla. Emva kokugqiba uqeqesho lwe-aerobic, yenza ukolula okufanelekileyo kunye nokuphumla, uze uqale ukusebenzisa umatshini wokuma ngesandla ukuze wolule umva. Olu lungiselelo lokulandelelana alunakuthintela kuphela ukwenzakala ngexesha loqeqesho lokuma ngesandla ngenxa yokuba umzimba awufudumali ngokwaneleyo, kodwa lukwavumela umzimba ukuba wamkele ngcono isiphumo sokuma ngesandla emva kokuzivocavoca.
Ulawulo lwexesha kunye nobunzima
Ngokwemeko yomzimba yomntu kunye namandla akhe okuzilolonga, ixesha kunye nobunzima boqeqesho lwe-aerobic kwi-treadmill kunye noqeqesho kwi-umatshini wokuma ngesandlakufuneka kulawulwe ngokufanelekileyo. Ngokubanzi, uqeqesho lwe-aerobic kwi-treadmill lunokuhlala imizuzu engama-20 ukuya kwengama-60, kwaye amandla anjalo kukuba umntu angakwazi ukugcina inqanaba eliphakathi lokuphefumla kancinci ngelixa ekwazi ukuba neencoko ezilula. Kuqeqesho lomatshini wokuma ngezandla, abaqalayo bangaqala ngemizuzu embalwa ixesha ngalinye kwaye kancinci kancinci bonyuse ukuya kwimizuzu eli-10 ukuya kweli-15. Njengoko ukuziqhelanisa nemizimba yabo kuphucuka, ixesha linokwandiswa ngokufanelekileyo, kodwa akufuneki libe lide kakhulu. Kwangaxeshanye, qaphela ukuziva iimpendulo zomzimba wakho ngexesha lenkqubo yoqeqesho ukuze uphephe ukudinwa okanye ukwenzakala okugqithisileyo.
Ulungiselelo lwefrikhwensi
Faka uqeqesho oludibeneyo lwee-treadmills kunye nee-handstands kwisicwangciso sakho sokuzilolonga seveki, kwaye kuyacetyiswa ukuba ukwenze oku izihlandlo ezi-3 ukuya kwezi-4 ngeveki. Ukuphindaphinda okunjalo akunakunika umzimba kuphela ukhuthazo olwaneleyo lokuzilolonga ukukhuthaza ukuziqhelanisa nokuphucula, kodwa kuqinisekisa nokuba umzimba unexesha elaneleyo lokuchacha nokulungelelanisa, uphephe imiphumo emibi ebangelwa kukuzilolonga kakhulu.
Ukulumkela
Xa uqeqesha ngee-treadmill kunye nee-handstands, kubalulekile ukulandela iindlela ezifanelekileyo zokusebenza. i-treadmill, lungisa isantya sakho kunye nokuthambeka ngokufanelekileyo, yima uqinile kwaye ubambe ngokuqinileyo ukuze ungawi. Xa usebenzisa umatshini oguqulweyo, qiniseka ukuba izixhobo zifakwe ngokuqinileyo, i-Angle ilungiswe ngokufanelekileyo, kwaye izixhobo zokukhusela ukhuseleko ezifanelekileyo ziyanxitywa. Kubantu abanezifo ezingapheliyo ezifana noxinzelelo lwegazi kunye nesifo sentliziyo okanye abo baneemeko zomzimba ezikhethekileyo, kufuneka badibane neengcebiso zikagqirha ngaphambi kokuba bathathe inxaxheba kolu qeqesho ukuqinisekisa ukhuseleko lomthambo.
Uqeqesho lwe-aerobic kwi-treadmill kunye nokolula umva kumatshini wokuma ngesandla nganye nganye ineenzuzo zayo ezikhethekileyo. Ngokuzidibanisa ngokwesayensi kunye nokwenza uqeqesho oludibeneyo ngokwendlela efanelekileyo yoqeqesho, zinokudlala indima enkulu ekunciphiseni uxinzelelo lomqolo, ukuphucula amandla angaphakathi, kunye nokuphucula ukuma. Ngolu qeqesho lucwangcisiweyo, sinokuyiphucula ngakumbi impilo yethu yomzimba, sakhe ukuma okuhle kwaye sonwabele ubomi obusempilweni nobulungileyo.
Ixesha lokuthumela: Juni-30-2025