Ama-treadmill ayimishini yokuzivocavoca evame ukusetshenziswa ngabantu abaningi abaphishekela ukuqina komzimba. Kungakhathaliseki ukuthi ungumqali noma ungumthandi wokuzivocavoca onolwazi, ukwazi ukuthi yimiphi imisipha oyihlose ku-treadmill kubalulekile ekwenzeni ngcono ukujima kwakho nokufeza imigomo yakho yokuzivocavoca. Kule bhulogi, sizobheka ngokujulile imisipha ehlukahlukene esebenza ku-treadmill ukuze ukwazi ukwenza isinqumo esinolwazi mayelana nendlela yokuqinisa nokuqinisa umzimba wakho ngempumelelo.
1. Imisipha yomzimba engezansi:
Ama-quadriceps:
Ama-quadriceps yimisipha emine etholakala ngaphambili kwethanga futhi yimisipha eyinhloko esetshenziswayo lapho kusetshenziswa i-treadmill. Ngesikhathi sesigaba sokuvuleka kwesinyathelo ngasinye, le misipha isebenza ndawonye ukuze yelule idolo. Ukuze uqondise ngqo ama-quadriceps, khulisa ukuthambekela kwe-treadmill noma ugxile ekuhambeni noma ekugijimeni ukhuphuka intaba.
Izintambo ze-Hamstring:
Ama-hamstrings, atholakala ngemuva kwethanga, asiza idolo ukuthi ligobe futhi lidlale indima ebalulekile emandleni omlenze wonke. Nakuba i-treadmill isebenza kakhulu kuma-quadriceps, iphinde ivuselele ama-hamstrings ukuze aqinise umlenze ngesinyathelo ngasinye.
Izithambisi:
Imisipha ye-gluteal, okuhlanganisa i-gluteus maximus, i-gluteus medius, kanye ne-gluteus minimus, yimisipha eyinhloko yama-buttocks. Le misipha izinzisa umzimba wakho ongezansi ngesikhathi sokujima kwe-treadmill. Ukuze uthuthukise ukuzibandakanya kwe-hip, thambekisa i-treadmill noma uhambe noma ugijime endaweni engalingani.
Ama-Mavericks:
Uma usebenzisa i-treadmill, imisipha ye-calf, okuhlanganisa i-gastrocnemius kanye ne-soleus, isebenza ngokuguquguqukayo. Isiza ekuphakameni phansi futhi iyasebenza ngazo zonke izinyathelo (ikakhulukazi ngesikhathi sokugijima). Khetha ukukhushulwa kwe-calf noma uhlanganise ukuhamba ngentaba kanye nokusheshisa ukuze uqhubeke nokusebenza le misipha.
2. Imisipha yomzimba engaphakathi nengaphezulu:
Isisu:
Imisipha yesisu idlala indima ebalulekile ekuqiniseni umzimba lapho usebenzisa i-treadmill. Nakuba ingaqondisiwe ngqo, ikuvumela ukuthi ugcine ukuma okuqondile kanye nebhalansi ngesikhathi sokuzivocavoca kwakho. Ukuze uqhubeke nokusebenza kahle kwenhliziyo yakho, cabanga ngokwenza izivivinyo ezisemaceleni noma ezilinganiselayo ku-treadmill.
Izinhlayiya:
Njengoba zitholakala kuzo zombili izinhlangothi zesisu, ama-oblique asiza ekujikelezeni kwesiqu kanye nokunyakaza ukusuka ohlangothini kuya kolunye. Ukuze uthole okuningi kule misipha, yenza ama-lunges ohlangothini noma ujike amapulangwe ku-treadmill.
Imisipha yangemuva:
Nakuba ukuhamba nokugijima nge-treadmill kungeyona into ebaluleke kakhulu, kuhlanganisa imisipha ehlukahlukene yangemuva, okuhlanganisa i-erector spinae, i-rhomboids, kanye ne-trapezius. Le misipha isebenza ndawonye ukuze iqinise umgogodla wakho ngesikhathi sokunyakaza. Iqinisa amalunga angemuva ngokugcina ukuma okufanele, igxile ekuthambekeni kancane phambili, kanye nokwandisa ukunyakaza kwengalo ngenkathi ibamba izibambo.
I-treadmilliyithuluzi lokuzivocavoca elisebenziseka kalula nelisebenzayo elihlose imisipha ehlukahlukene. Ukwazi ukuthi yimiphi imisipha esetshenziswa kakhulu ngesikhathi sokuzivocavoca kwe-treadmill kukuvumela ukuthi uthuthukise uhlelo lokuzivocavoca oluphelele oluthuthukisa imizamo yakho yokufeza imiphumela oyifunayo. Khumbula ukufaka ukuhlukahluka kwejubane, ukuthambekela, kanye nokunyakaza kwezingalo ezahlukene ukuze wandise ukuzibandakanya kwemisipha futhi uzizwe ukuzivocavoca umzimba wonke. Sebenzisa i-treadmill njengethuluzi lokuzivocavoca eliphelele futhi ujabulele izinzuzo eziningi elizinikezayo njengoba uphokophela endleleni yokuphila enempilo.
Isikhathi sokuthunyelwe: Julayi-21-2023