Imishini yokunyathela kanye nemishini yokuma ngezandla, njengemishini evamile, uma ingasetshenziswa kahle, ngeke nje inciphise umphumela wokuzivocavoca kodwa futhi ingabangela ukulimala kwezemidlalo. Abasebenzisi abaningi, ngenxa yokungaqondi izimiso zemishini, banokungaqondi kahle ezicini ezifana nokulungisa isivinini kanye nokulawula ukuma. Lesi sihloko sizochaza la maphutha avamile futhi sinikeze izindlela zokulungisa ngokuhambisana nezimiso zesayensi yezemidlalo ukusiza abasebenzisi basebenzise imishini ngokuphepha nangokusebenza kahle.
I-Treadmill: Gwema izingibe ezifihliwe zejubane kanye nesimo somzimba
Ukulungiswa kwesivinini: Ukuphishekela ngokunganaki “ngokushesha” kunokuba “okuzinzile”
Iphutha elivamile:Uma abaqalayo besebenzisa i-i-treadmill, bavame ukushesha ukwandisa ukuqina kokuqeqeshwa futhi basheshe babeke ijubane elingaphezu kuka-8km/h, okuholela ekuthambekeni phambili, ezinyathelweni ezixegayo, ngisho nasekuweni ngenxa yokungakwazi ukuhambisana nesigqi. Abanye abantu basajwayele ukuqala “ngesivinini sokusheshisa”, bengayinaki inqubo yokufudumeza umzimba kanye nokuzivumelanisa nezimo, okwandisa ingozi yokuguguleka kwamalunga.
Indlela yokulungisa:Ukulungiswa kwejubane kufanele kulandele isimiso "sokwanda kancane kancane". Ngesikhathi sesigaba sokufudumeza (imizuzu emi-5 yokuqala), vuselela imisipha ngokuhamba ngesivinini esingu-4-5km/h. Ngesikhathi sokuqeqeshwa okusemthethweni, khetha isivinini sokugijima esingu-6-7km/h ngokusekelwe ekhonweni lakho futhi ugcine ukuphefumula kwakho kuzinzile (ukukwazi ukukhuluma ngokujwayelekile kuyindinganiso). Uma udinga ukwandisa amandla, ungakhulisi ijubane ngaphezu kuka-0.5km/h isikhathi ngasinye. Lungisa ngemva kwemizuzu emi-3 kuya kwemi-5 yokuzivumelanisa nezimo. Ucwaningo lwe-physiology yezemidlalo lubonisa ukuthi ijubane elifanayo nelilawulekayo lingashisa amafutha ngempumelelo ngenkathi kunciphisa amandla okushaya emalungeni edolo.
Ukulawula ukuma: Ukugoba umhlane kanye nokunyakaza ngokweqile
Iphutha elivamile:Ukubheka phansi kudeshibhodi nesifuba sigobile ngenkathi ugijima kungabangela ukucindezeleka emisipheni yangemuva. Uma isinyathelo siside kakhulu, kukhiqizwa amandla amakhulu okushaya lapho isithende sithinta umhlabathi, okudluliselwa emadolweni nasemalungeni ezinqeni. Ukujikijela izingalo ngokweqile noma ukuqina kakhulu futhi kusaphazamisa ibhalansi yomzimba.
Indlela yokulungisa:Gcina ukuma "okungathathi hlangothi" - gcina ikhanda lakho liqondile, bheka phambili, phumuza amahlombe akho ngokwemvelo, bese uqinisa imisipha yakho engaphakathi ukuze uzinze umzimba wakho. Gcina igxathu lakho lingama-45% kuya ku-50% wokuphakama kwakho (cishe amasentimitha angu-60 kuya ku-80). Hlala phakathi kwezinyawo zakho kuqala bese ucindezela ngezinzwane zakho ukuze usebenzise imisipha yakho yemilenze ukuze unciphise amandla okushaya. Goba izingalo zakho kuma-degree angu-90 bese uzishwiba ngokwemvelo ngomzimba wakho, ubukhulu bazo bungadluli umugqa ophakathi womzimba wakho. Lokhu kuma kuhambisana ne-biomechanics yabantu, kungasabalalisa ingcindezi yamalunga futhi kuthuthukise ukusebenza kahle kokugijima.
Umshini wokuma ngesandla: Ukulawulwa kwesayensi kwe-Engela kanye nokusetshenziswa kwamandla
I-Angle Yokuma Ngesandla: "Ukuma ngesandla okuphelele" okunzima ngokungaboni
Iphutha elivamile:Uma usebenzisa umshini wokuma ngesandla okokuqala, umuntu ulangazelela kakhulu ukuzama ukuma ngesandla okuqondile okungu-90°, engakunaki ukuzivumelanisa nezimo kwentamo nomgogodla. Abanye abasebenzisi bakholelwa ukuthi uma i-Angle inkulu, umphumela uba ngcono, okuholela ekuminyaneni okukhulu kobuchopho kanye nezimpawu ezifana nokuzungeza kanye nokucasuka. Abanye abantu baqala ukwenza ukuma ngesandla lapho i-Angle ingavaliwe, futhi ukuthambekela okungazelelwe kwemishini kwabangela ukwethuka.
Indlela yokulungisa:I-Engela yokuma ngesandla kufanele ilungiswe ngokwezinga lokubekezelelana komzimba. Abaqalayo kufanele baqale ku-30° (lapho umzimba wakhe khona i-Engela engu-60° nomhlabathi), bagcine le Engela imizuzu eyi-1-2 isikhathi ngasinye. Khulisa i-Engela ngo-5° kuya ku-10° isonto ngalinye bese ujwayela kancane kancane ku-60° kuya ku-70° (le Engela isivele yanele ukuhlangabezana nezidingo zokudonsa umgogodla). Ngemva kokulungisa i-Engela, qiniseka ukuthi uyaqinisekisa ukuthi idivayisi ekhiyayo yenza umsindo "wokuchofoza" bese ucindezela kancane imishini ngesandla sakho ukuze uhlole ukuqina kwayo. Imithi yezemidlalo ikhomba ukuthi ama-handstand angaphezu kwama-degree angu-75 awanikezi izinzuzo ezengeziwe kubantu abavamile; kunalokho, andisa umthwalo ohlelweni lwenhliziyo nemithambo yegazi.
Ukusetshenziswa kwamandla kanye nokuvikelwa: Ukuthembela engalweni ukuze uthole ukwesekwa kanye nokunganaki ukuqina
Iphutha elivamile:Ngesikhathi sokuma kwesandla, zombili izandla zibamba izibambo ngamandla, zibeka isisindo somzimba ezingalweni, okuholela ekucindezelekeni kwamahlombe. Uma ibhande lesihlalo lingagqokwanga noma lingakhululekile, lizolahlekelwa ukwesekwa lapho umzimba unyakaza. Ngemva kokuma kwesandla, ukubuyela ngokushesha endaweni yalo yokuqala kubangela ukuthi igazi libuye ngokushesha, okuholela ekungakhululekeni ebuchosheni.
Indlela yokulungisa:Ngaphambi kokuqala, bopha ibhande lokuphepha okhalweni lwakho nasesiswini. Ukuqina kufanele kube ngendlela yokuthi umunwe owodwa ungafakwa, uqinisekise ukuthi umzimba wakho usondelene kakhulu nemishini. Uma wenza ukuma ngesandla, gcina umzimba uzinzile ngokusebenzisa amandla emisipheni engaphakathi. Sekela ngobumnene izibambo ngezandla zombili ukuze usize ngokulinganisela futhi ugweme ukuthwala isisindo. Uma wehla, sebenzisa umsebenzi wedivayisi wokwehla kancane (uma lo msebenzi ungatholakali, udinga usizo komunye umuntu ukuze uqalise kabusha kancane kancane). Ngemva kokubuyela esimweni sokuqala, hlala unganyakazi imizuzwana engama-30 kuze kube yilapho ukujikeleza kwegazi lakho kuzinza ngaphambi kokuvuka. Lo msebenzi uhambisana nezimiso zobuchwepheshe bomgogodla futhi unganciphisa ukukhuthazwa kwemithambo yegazi okubangelwa izinguquko endaweni yomzimba.
Umbono ongalungile ovamile: Ukucwasa kwengqondo ekusetshenzisweni kwemishini
Unganaki ukufudumala nokupholisa
Amaphutha avamile:Ukuma ngqo ku-treadmill ukuze uqale ukugijima noma ulale emshinini wokuma ngesandla ukuze uqale ukwenzaizitendi zezandla,Yeqa isikhathi sokuzifudumeza. Misa umshini bese uhamba ngokushesha ngemva kokuzivocavoca, ungakunaki ukuphumula kwemisipha.
Indlela yokulungisa:Yenza imizuzu emi-5 kuya kweyi-10 yokufudumeza ngamandla ngaphambi kokusebenzisa – abasebenzisi be-treadmill bangenza ukuphakamisa imilenze ephezulu kanye nokunyakaza. Abasebenzisi bomshini oguquliwe badinga ukuhambisa izintamo zabo (baphenduke kancane kwesobunxele nakwesokudla) kanye nezinqe (bajike kancane) ukuze kusebenze amaqembu emisipha eyinhloko. Ukwelula okuqinile ngemva kokuzivocavoca: Gxila kuma-calves ku-treadmill (ukwelula udonga) kanye nangaphambili kwamathanga (ukuphakamisa izinyawo ezimi). Amaphuzu abalulekile omshini wokuma ngezandla ukukhulula amahlombe kanye nomhlane (ukwandisa isifuba kanye nokwelula) kanye nentamo (ukuhlala phansi bese ufaka isilevu). Ukunyakaza ngakunye kufanele kubanjwe imizuzwana engama-20 kuya kwengama-30. Ukufudumala kungathuthukisa ukuqina kwemisipha, futhi ukupholisa kuyisihluthulelo sokunciphisa ukuqongelela kwe-lactic acid.
Ukuqeqeshwa ngokweqile: Ukulahlekelwa ukulawula ubuningi kanye nobude besikhathi
Amaphutha avamile:Ukusebenzisa i-treadmill isikhathi esingaphezu kwehora elilodwa nsuku zonke noma ukwenza ukuma ngezandla izinsuku eziningana zilandelana kungaholela ekukhathaleni kwemisipha kanye nokukhubazeka kwesistimu yomzimba yokuzivikela.
Indlela yokulungisa:Lawula imvamisa yokuqeqeshwa kwe-treadmill izikhathi ezi-3 kuya kwezi-4 ngesonto, iseshini ngayinye ithatha imizuzu engama-30 kuya kwengama-45 (kufaka phakathi ukufudumala nokupholisa). Sebenzisa umshini wokuma ngesandla izikhathi ezi-2 kuya kwezi-3 ngesonto, iseshini ngayinye ingadluli imizuzu emi-5 (ubude obuhlanganisiwe). Uma umzimba uthumela "izimpawu", kuyadingeka ukuthi ume - isibonelo, uma ubuhlungu bamalunga buvela ku-treadmill noma ikhanda liqhubeka imizuzu engaphezu kweyi-10 ngemva kokuma ngesandla, umuntu kufanele aphumule izinsuku ezi-1-2 ngaphambi kokuqalisa kabusha ukuqeqeshwa. Ukuzivocavoca kulandela isimiso "sokululama ngokweqile". Ukuphumula okulinganiselwe kuphela lapho umzimba ungalulama futhi uqine khona.
Ukwazi kahle ukusebenza kahle kwama-treadmill kanye nama-handstand kuncike ekuqondeni umqondo wokuthi “imishini ikhonza umzimba” – imingcele efana nesivinini kanye ne-Angle kufanele ivumelane nekhono lomuntu kunokulingisa abanye ngokungazi. Ngemva kokulungisa ukusebenza okungalungile, akugcini nje ngokuthuthukiswa kokusebenza kahle kokuqeqeshwa, kodwa futhi nengozi yokulimala kwezemidlalo ingancishiswa ngaphezu kuka-80%, okwenza ukufaneleka komzimba kube yinto ekhuthaza impilo.
Isikhathi sokuthunyelwe: Julayi-09-2025