Kunomehluko emiphumeleni yokugijima nge-treadmill kanye nokugijima ngaphandle emsebenzini wokuphefumula kwenhliziyo, futhi okulandelayo ukuhlaziywa okuqhathanisayo kwalokhu okubili emsebenzini wokuphefumula kwenhliziyo:
Imiphumela yokugijima kwe-treadmill emsebenzini wenhliziyo nokuphefumula
- Ukulawula izinga lokushaya kwenhliziyo okunembile: Ii-treadmillangaqapha izinga lokushaya kwenhliziyo ngesikhathi sangempela, futhi abeke isikhathi sokushaya kwenhliziyo ngokuvumelana nomgomo wokuqeqesha, ukuze izinga lokushaya kwenhliziyo ligcinwe lizinzile ezingeni eliphezulu, ukuze athuthukise ngempumelelo ukuqina kwenhliziyo nokuphefumula. Isibonelo, izinga lokushaya kwenhliziyo elisebenza kahle kakhulu lokuzivocavoca nge-aerobic lingu-60%-80% wezinga lokushaya kwenhliziyo eliphezulu, futhi umshini wokugijima ungasiza abagijimi ukuthi baqhubeke nokuqeqeshwa kuleli banga.
- Ukuqina kokuzivocavoca okulungisekayo: Ngokulungisa ijubane kanye nokwehla kwe-treadmill, umgijimi angalawula ngokunembile ukuqina kokuzivocavoca. Ukugijima ngamandla aphezulu kungandisa ukugoba kwenhliziyo futhi kuthuthukise ukusebenza kahle kwenhliziyo. Isibonelo, lapho i-treadmill isethwe emthambekeni ongu-10° -15°, imisipha ye-gluteus maximus, imisipha yangemuva ye-femoris, kanye nemisipha yethole izoqeqeshwa kakhulu, futhi amandla okuphefumula kwenhliziyo azokhuthazwa ngempumelelo enkulu.
- Indawo ezinzile: egijima ku-i-treadmill ayithinteki yindawo yangaphandle, njengesivinini somoya, izinga lokushisa, njll., okwenza ukuqeqeshwa kwenhliziyo nokuphefumula kube okuzinzile nokuqhubekayo. Indawo ezinzile isiza abagijimi ukugxila ekuzivocavoceni kwenhliziyo nokuphefumula futhi bagweme ukushintshashintsha kwesilinganiso senhliziyo okubangelwa yizici zangaphandle.
Imiphumela yokugijima ngaphandle emsebenzini wenhliziyo nokuphefumula
- Izinselele zemvelo zemvelo: Lapho begijima ngaphandle, abagijimi kudingeka babhekane nezici zemvelo zemvelo ezifana nokumelana nomoya kanye nokushintsha kwezinga lokushisa. Lezi zici zizokwandisa ukusetshenziswa kwamandla okugijima, ukuze umzimba udinga ukusebenzisa amandla engeziwe ukuze ulondoloze ukunyakaza. Isibonelo, lapho begijima ngaphandle, isivinini sishesha, ukumelana nomoya kukhulu, kulapho umzimba kufanele usebenzise amandla amaningi ukuze uqhubekele phambili. Lokhu kusetshenziswa kwamandla engeziwe kuyisikhuthazo esikhulu ekusebenzeni kwenhliziyo nokuphefumula futhi kusiza ukuthuthukisa ukuzivumelanisa nezimo kwenhliziyo nokuphefumula.
- Ibhalansi eguquguqukayo kanye nokuxhumana: Indawo yokugijima ngaphandle iyashintshashintsha, njengokukhuphuka intaba, ukwehla intaba, ukujika, njll., okudinga abagijimi ukuthi balungise njalo ijubane labo kanye nesimo sabo ukuze balondoloze ibhalansi kanye nokuxhumana komzimba. Lokhu kuthuthukiswa kwebhalansi eguquguqukayo kanye nokuxhumana kungakhuthaza ngokungaqondile ukuthuthukiswa komsebenzi wenhliziyo, ngoba umzimba udinga umoya-mpilo owengeziwe kanye nokusekelwa kwamandla okuvela ohlelweni lwenhliziyo lapho ubhekene nezimo zomgwaqo eziyinkimbinkimbi.
- Izici Zengqondo: Ukugijima ngaphandle kungenza abantu baxhumane nemvelo, bajabulele umoya omusha kanye nezindawo ezinhle, futhi lesi simo sengqondo esijabulisayo sivumela ukuphumula nokululama kokusebenza kwenhliziyo namaphaphu. Ngesikhathi esifanayo, ukuxhumana nabantu kanye nokusekelwa kweqembu ngesikhathi sokugijima ngaphandle nakho kungandisa ugqozi lwabagijimi lokuzivocavoca, okwenza ukuqeqeshwa kwe-cardio kube okusebenzayo futhi okuhlala isikhathi eside.
Ukugijima nge-treadmill kanye nokugijima ngaphandle ngakunye kunezinzuzo zako ezihlukile kanye nemiphumela ehlukene ekusebenzeni kwenhliziyo namaphaphu. Ukugijima nge-treadmill kunezinzuzo ekulawuleni izinga lokushaya kwenhliziyo, ukulungiswa kokuqina kokuzivocavoca kanye nokuzinza kwemvelo, kufaneleka kubagijimi abadinga ukuqeqeshwa okunembile kanye nendawo ezinzile; Ukugijima ngaphandle kuzuzisa kakhulu ekuthuthukisweni okuphelele komsebenzi we-cardiopulmonary ngenselele yendawo yemvelo, ukuthuthukiswa kwekhono lokulinganisela eliguquguqukayo kanye nethonya elihle lezici zengqondo. Abagijimi bangakhetha ngokuguquguquka ukugijima nge-treadmill kanye nokugijima ngaphandle ngokwemigomo yabo yokuqeqesha, izimo zemvelo kanye nezintandokazi zabo, ukuze bafeze umphumela omuhle kakhulu wokuzivocavoca kwe-cardiopulmonary.
Isikhathi sokuthunyelwe: Feb-11-2025