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 ukuhlukahluka 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