Ama-treadmill ayimishini yokufaneleka evame ukusetshenziswa abantu abaningi abaphishekela ukufaneleka.Noma ngabe ungumuntu osaqalayo noma ungumthandi wokuqina wokuqina, ukwazi ukuthi yimiphi imisipha eqondiswe ku-treadmill kubalulekile ekuthuthukiseni ukujima kwakho nokufeza imigomo yakho yokufaneleka.Kule bhulogi, sizobhekisisa imisipha ehlukahlukene esebenza i-treadmill ukuze wenze isinqumo esinolwazi mayelana nendlela yokuqinisa nokuphimisa umzimba wakho ngempumelelo.
1. Imisipha yomzimba engezansi:
Ama-Quadriceps:
I-quadriceps yimisipha emine ephambi kwethanga futhi iyimisipha eyinhloko esetshenziswayo lapho kusetshenziswa i-treadmill.Phakathi nesigaba esembulekayo sesinyathelo ngasinye, le misipha isebenza ndawonye ukuze inwebe idolo.Ukuze uqondise ngokuqondile ama-quadriceps, khulisa ukuhlehla kwe-treadmill noma gxila ekuhambeni noma ukugijima ukhuphuka.
Ama-Hamstrings:
Ama-hamstrings, atholakala ngemuva kwethanga, asiza idolo ukuthi liguquke futhi lidlale indima ebalulekile emandleni omlenze wonke.Ngenkathi i-treadmill isebenza ngokuyinhloko i-quadriceps, iphinde isebenze ama-hamstrings ukuze izinze umlenze ngesinyathelo ngasinye.
Ama-Glutes:
Imisipha ye-gluteal, kuhlanganise ne-gluteus maximus, i-gluteus medius, ne-gluteus minimus, imisipha eyinhloko yezinqe.Le misipha iqinisa umzimba wakho ophansi ngesikhathi sokusebenza kwe-treadmill.Ukuze uthuthukise ukubandakanyeka kwe-hip, hlehlisa i-treadmill noma uhambe noma ugijime endaweni engalingani.
I-Mavericks:
Uma usebenzisa i-treadmill, imisipha yethole, kuhlanganise ne-gastrocnemius ne-soleus, isebenza ngamandla.Zisiza ukuphakamisa zisuka phansi futhi zenziwe zisebenze ngawo wonke amagxathu (ikakhulukazi ngesikhathi sokugijima).Khetha ukuphakama kwethole noma hlanganisa ukuhamba okukhuphukayo kanye nama-sprints ukuze uqhubeke nokusebenza le misipha.
2. Imisipha yomzimba eyinhloko nengaphezulu:
Isisu:
Imisipha yesisu idlala indima ebalulekile ekuqiniseni i-trunk lapho usebenzisa i-treadmill.Nakuba zingaqondisiwe ngokuqondile, zikuvumela ukuthi ugcine ukuma okuqondile nokulinganisela phakathi nokujima kwakho.Ukuze uqhubeke nomsebenzi wakho, cabanga ukwenza izivivinyo ezingemuva noma zebhalansi ku-treadmill.
Imisila:
Akhiwe nhlangothi zombili zesisu, ama-oblique asiza ngokujikeleza kwe-trunk kanye nokunyakaza okuhlangene.Ukuze uthole okuningi kule misipha, yenza amaphaphu aseceleni noma ujike amapulangwe kumshini wokunyathelisa.
Imisipha yangemuva:
Nakuba ukuhamba nokugijima kwe-treadmill akukona okugxilwe kakhulu, kuhlanganisa imisipha yangemuva ehlukahlukene, kuhlanganise ne-erector spinae, i-rhomboids, ne-trapezius.Le misipha isebenza ndawonye ukuze uzinze umgogodla wakho ngesikhathi sokunyakaza.Iqinisa amalunga angemuva ngokugcina ukuma okufanele, igxile ekuncikeni kancane phambili, nokwandisa ukunyakaza kwengalo ngenkathi ubambe izibambo.
I-treadmilliyisisetshenziswa esisebenza ngezindlela eziningi nesisebenzayo esiqondise inhlobonhlobo yemisipha.Ukwazi ukuthi yimiphi imisipha esetshenziswa ngokuyinhloko ngesikhathi sokujima kwe-treadmill ikuvumela ukuthi uthuthukise uhlelo oluphelele lokuzivocavoca oluthuthukisa imizamo yakho yokufeza imiphumela oyifunayo.Khumbula ukuhlanganisa ukuhluka kwejubane, ukuthambekela, nokunyakaza kwengalo okuhlukile ukuze ukhulise ukusebenzisana kwemisipha futhi uzwe ukujima okuphelele, nomzimba ogcwele.Sebenzisa i-treadmill njengethuluzi lokuzilolonga jikelele futhi ujabulele izinzuzo eziningi ezinikezayo njengoba udlulela endleleni yokuphila enempilo.
Isikhathi sokuthumela: Jul-21-2023