Ukuqeqeshwa kokuvuselelwa ngemva kokulimala kwezemidlalo kuvame ukudinga isiqondiso sesayensi kanye nosizo lwemishini efanele. Ngaphezu kwezindlela zokuvuselelwa zendabuko, ama-treadmill asekhaya kanye nama-handstands sekuba amathuluzi asebenzayo kubantu abaningi okubuyisela imisebenzi yabo yomzimba ngezici zabo ezihlukile. Ungawasebenzisa kanjani ngendlela efanele ukusheshisa ukululama? Okulandelayo ukuhlaziywa okuningiliziwe kwakho okusekelwe ezimisweni zokunyakaza kanye neziphakamiso zobungcweti.
Okokuqala, i-treadmill: Ukuqeqeshwa okungenamthelela omkhulu kusiza ekubuyiseleni amalunga nemisipha
Kubantu abahlushwa ukulimala kwamadolo namaqakala noma ukukhungatheka kwemisipha yemilenze engezansi ngenxa yokugijima, ukugxuma noma ukusebenzisa ngokweqile isikhathi eside, indlela yokuhamba ngokushesha ngesivinini esiphansi yei-treadmillkunganciphisa kakhulu umthwalo wokuzivocavoca. Uma kuqhathaniswa nomhlabathi ongaphandle, uhlelo lokumunca ukushaqeka lwe-treadmill lungavimbela ngempumelelo amandla okushaya lapho ufika, lunciphise ingcindezi emalungeni, futhi lugweme ukulimala kwesibili. Isibonelo, esigabeni sokuqala sokuvuselelwa kweziguli ezinokulimala kwe-meniscus, ngokubeka isivinini esiphansi (3-5 km/h) kanye nesikhathi esifushane (imizuzu eyi-10-15 ngeseshini ngayinye), kanye nokulungisa umthambeka, zingalingisa ukunyakaza kokukhuphuka, zisebenze kancane imisipha yemilenze, zikhuthaze ukujikeleza kwegazi, futhi zibuyisele kancane kancane ukuguquguquka kwamalunga.
Ngaphezu kwalokho, ijubane eliqondile kanye nomsebenzi wokulawula ibanga le-treadmill kungasiza iziguli ezivuselelwe ukuthi zikhulise kancane kancane ukuqina kokuqeqeshwa kwazo. Abelaphi bokuvuselelwa bavame ukuphakamisa ukuthi ngemva kweseshini ngayinye yokuqeqeshwa, kufanele kwenziwe izinguquko ngokusekelwe ekutheni kukhona ukuvuvukala noma ubuhlungu emalungeni. Uma kwenzeka ukungakhululeki, ijubane kufanele lincishiswe ngokushesha noma isikhathi sifinyezwe. Ngesikhathi esifanayo, uma kuhlanganiswa nokunyakaza kokujikisa ingalo ngesikhathi sokuhamba, kungabandakanya nemilenze engenhla kanye namaqembu emisipha engaphakathi, kukhuthaze ukubuyiselwa kokuxhumana okuphelele.
Okwesibili, umshini wokuma ngesandla: Ukhulula ukucindezeleka komgogodla futhi uthuthukise ukucindezeleka kwe-lumbar
Ukuhlala isikhathi eside, ukugoba ukuze uthwale imithwalo esindayo noma ukuklwebheka okukhulu kwesinqe kungaholela kalula ezinkingeni ezifana nokucindezeleka kwemisipha ye-lumbar kanye nokuvela kwe-lumbar intervertebral disc. Umshini oguquliwe, ngendlela yokulwa nokudonsa amandla adonsela phansi, uphendulela umzimba phansi bese usebenzisa amandla adonsela phansi ukuze udonse umgogodla ngokwemvelo, wandise izikhala ze-intervertebral, unciphise ingcindezi kuma-disc e-intervertebral, futhi unciphise izimpawu zokucindezelwa kwemizwa. Kulabo abanokungakhululeki okuncane kwe-lumbar, lapho beqala ukuyisebenzisa, i-Angle yokuma ngesandla ingalawulwa ku-30° - 45°, futhi ibanjwe imizuzu eyi-1-2 isikhathi ngasinye. Ngemva kokujwayela kancane kancane, isikhathi singandiswa. Kuziguli ezibucayi, kuyadingeka ukuqala kusukela cishe kuma-degree ayi-15 ngaphansi kokuqondiswa kochwepheshe.
Ngesikhathi senqubo yokuma ngezandla, igazi ligeleza liye ekhanda, okungakhuthaza ukujikeleza kwegazi ebuchosheni nasesinqeni, futhi kusheshiswe ukugaywa kwezicubu ezonakele. Okwamanje, ukwakheka kokusekela okusizayo kwe-umshini wokuma ngesandla kungasiza umuntu ovuselelwe ukuba alondoloze ukuzinza lapho ebheke phansi, kunciphisa izingozi ezibangelwa ukuma okungafanele. Kodwa-ke, ukuvama kanye nobude bokuqeqeshwa kokuma ngezandla kufanele kulawulwe ngokuqinile. Kunconywa ukukwenza kanye kuya kwezimbili ngosuku, iseshini ngayinye ingadluli imizuzu emi-5, ukuze kugwenywe ukunyuka komfutho wegazi okungazelelwe noma ukuminyana kobuchopho.
Okwesithathu, iseluleko sochwepheshe mayelana nokuqeqeshwa kokuvuselelwa
1. Xhumana nochwepheshe: Ngaphambi kokusebenzisa umshini wokugijima noma umshini wokuma ngezandla, kubalulekile ukubonisana nodokotela noma nochwepheshe wezokwelapha ukuze anqume ukuthi ukulimala kwakho kungakanani kanye nohlelo lokuqeqeshwa olufanele, ukuze ugweme ukuqeqeshwa okungaboni okungase kube kubi kakhulu.
2. Intuthuko kancane kancane: Qala ngamandla aphansi nangesikhathi esifushane, khulisa kancane kancane ivolumu yokuqeqesha, bese ulungisa amapharamitha ngokusekelwe kumpendulo yomzimba. Isibonelo, khulisa ijubane ngo-0.5km/h ngesonto uma usebenzisa i-umshini wokunyathela,bese welula ukuma kwesandla ngemizuzwana engama-30 isikhathi ngasinye.
3. Kuhlanganiswe nezinye izindlela zokuvuselela: Ukuqeqeshwa kwemishini kufanele kuhlanganiswe nokwelashwa ngokomzimba, ukwelula nokuphumula, ukwengeza ukudla okunempilo, njll. Uma ufaka iqhwa noma ukushisa ngemva kokuzivocavoca bese usebenzisa i-foam roller ukuze ukhulule imisipha, umphumela uzoba ngcono nakakhulu.
4. Qaphela amaqembu angavunyelwe: Abantu abanomfutho wegazi ophakeme, izifo zenhliziyo, izifo zamehlo, kanye nabesifazane abakhulelwe akufanele basebenzise umshini oguquliwe. Labo abanokulimala okukhulu kwamalunga okungakapholi kufanele basebenzise ama-treadmill ngokuqapha.
Izitsha zokunyathela kanye nezitendi zezandla zinikeza izinketho eziguquguqukayo nezilula zokuqeqeshwa kokuvuselelwa, kodwa isayensi nokuphepha kuhlale kuyizinto ezidingekayo. Ngokusebenzisa ngokunengqondo izici zemishini kanye nokuhambisana nesiqondiso sochwepheshe, bazoba abasizi abaphumelelayo ukusiza umzimba ukuthi ululame futhi ubuyele empilweni enempilo.
Isikhathi sokuthunyelwe: Juni-16-2025