Endleleni yokuphishekela impilo kanye nokuma okuhle, ukukhetha uhlobo olufanele lokuzivocavoca kanye nemishini kubaluleke kakhulu. Imishini yokunyathela kanye nemishini yokuma ngezandla, njengemishini emibili yokuzivocavoca edumile, ngayinye inezinzuzo zayo ezihlukile. Uma ihlanganiswa ngokwesayensi futhi isetshenziswa, ingaletha izinguquko ezinhle emzimbeni wethu. Lesi sihloko sizokwenza ukuhlaziywa okujulile ngokombono wesayensi yezemidlalo ukuze kwembulwe imfihlakalo yomphumela wokubambisana phakathi kokuqeqeshwa kwe-aerobic kuma-treadmill kanye nokulula okuphambene nama-handstand.
Izinzuzo zokuqeqeshwa kwe-aerobic ku-treadmill
Thuthukisa umsebenzi we-cardiopulmonary
Ukuzivocavoca nge-aerobic ku-treadmill, njengokugijima noma ukuhamba ngokushesha, kungakhuphula kakhulu izinga lokushaya kwenhliziyo kanye nezinga lokuphefumula. Njengoba isikhathi sokuzivocavoca sanda, inhliziyo idinga ukupompa igazi ngamandla futhi amaphaphu adinga ukushintshanisa amagesi kahle, ngaleyo ndlela kuthuthukiswe kancane kancane imisebenzi yenhliziyo namaphaphu. Ngokuphikelela kwesikhathi eside, ukukhuthazela ngokomzimba kanye namandla okuzivocavoca kuzothuthukiswa kakhulu, kuncishiswe ingozi yezifo zenhliziyo nemithambo yegazi kanye nokuphefumula.
Ukuzivocavoca amaqembu emisipha
Uma uzivocavoca ku-treadmill, ama-quadriceps, ama-hamstrings, imisipha yemilenze, kanye ne-gluteus maximus yama-buttocks, njll.
Zonke imisipha emikhulu iyabandakanyeka futhi ivivinywa ngokugcwele. Ukufinyela nokuphumula kwale misipha akusizi nje kuphela ukwandisa izinga lokugaya umzimba komzimba nokukhuthaza ukushiswa kwamafutha, kodwa futhi kuthuthukisa amandla emisipha nokuqina. Ngesikhathi esifanayo, iqembu lemisipha eliyinhloko lizohlanganyela ngokuzenzakalelayo ekugcineni ukuzinza nokulinganisela komzimba, ngaleyo ndlela kufezwe izinga elithile lokuqina.
Thuthukisa ukuma komzimba
Ukuma kahle kokugijima kubaluleke kakhuluukuqeqeshwa kwe-treadmillUma umuntu egcina isifuba sakhe singaphandle, ikhanda lakhe liphezulu, amahlombe ekhululekile, izingalo zishintshashintsha ngokwemvelo kanye nezinyathelo zilinganisela, ukuzinza nokulinganisela komzimba kuzothuthuka. Ukuqhubeka nokuqeqeshwa kokugijima ngale ndlela efanele yokuma isikhathi eside kungasiza ekulungiseni izimo ezimbi njengokugoba, ukunciphisa ubuhlungu emhlane nasentanyeni, nokwenza ukuma komzimba kuqonde futhi kube nomusa.
Izinzuzo zokwelula okuphambene nomshini oguquliwe
Nciphisa ukucindezeleka komgogodla
Empilweni yansuku zonke, umgogodla uthwala isisindo somzimba kanye nezingcindezi ezahlukahlukene isikhathi eside, okungaholela kalula ekucindezelweni okukhulu phakathi kwamathambo omgogodla futhi kubangele izinkinga ezihlobene nomgogodla. Lapho welula ngokubuyela emuva ngomshini ojikelezile, umzimba usesimweni esijikelezile. Indlela amandla adonsela phansi ashintsha ngayo, futhi umgogodla awusathwali ingcindezi enkulu eqondile. Ingcindezi ephakathi kwama-disc e-intervertebral iyakhululwa, futhi isikhala esiphakathi kwamathambo omgogodla siyandiswa. Lokhu kunciphisa ngempumelelo ukukhathala kanye nengcindezi emgogodleni futhi kunokubaluleka okuhle ekuvimbeleni nasekuthuthukiseni ezinye izifo zomgogodla.
Qinisa amandla angaphakathi
Ukugcina ukuma okuzinzile kwesandla umshini wokuma ngesandla,Iqembu lemisipha eyinhloko lidinga ukusebenzisa amandla aqhubekayo. Amaqembu emisipha eyinhloko njenge-rectus abdominis, i-transverse abdominis, imisipha yangaphakathi neyangaphandle eqondile, kanye nemisipha yomhlane ongezansi isebenza ndawonye ukuze kulondolozwe ibhalansi nokuzinza komzimba. Ngokuqeqeshwa okuphindaphindiwe kokuma ngezandla, imisipha eyinhloko ithola ukuvivinya umzimba ngamandla aphezulu, futhi amandla nokukhuthazela kuthuthuka njalo. Amandla aqinile emisipha agcini nje ngokusiza ekugcineni ukuma okuhle empilweni yansuku zonke, kodwa futhi athuthukisa ukusebenza komzimba emidlalweni ehlukahlukene futhi anciphise ingozi yokulimala.
Khuthaza ukujikeleza kwegazi
Uma kwenziwa ukuma ngesandla, indlela igazi eligeleza ngayo emzimbeni iyashintsha, okwenza kube lula ukuthi igazi elisezithweni ezingezansi libuyele enhliziyweni nasebuchosheni. Lokhu kuthuthukiswa kokubuya kwegazi kusiza ukunciphisa ingcindezi emithanjeni yezingxenye ezingezansi futhi kuvimbele futhi kunciphise imithambo ekhuphukile yezingxenye ezingezansi. Ngesikhathi esifanayo, igazi eliningi ligeleza liye ebuchosheni, lilunikeze umoya-mpilo owanele nezakhamzimba, kuthuthukiswe ukujikeleza kwegazi ebuchosheni, kwenze abantu bazizwe bekhululekile, futhi kuthuthukiswe ukunaka nekhono lokucabanga.
Umqondo wokuqeqeshwa ngokubambisana phakathi kwalaba ababili
Uchungechunge lokuqeqeshwa
Kunconywa ukuthi uqale ngokuqeqeshwa kwe-aerobic ku-treadmill ukuze ufudumale umzimba ngokugcwele, wandise izinga lokushaya kwenhliziyo futhi usheshise ukujikeleza kwegazi, ngaleyo ndlela ulungele ukuqeqeshwa okulandelayo kokuma ngesandla. Ngemva kokuqeda ukuqeqeshwa kwe-aerobic, yenza ukwelula nokuphumula okufanele, bese uqala ukusebenzisa umshini wokuma ngesandla ukuze welule emuva. Lokhu kuhlelwa kokulandelana akugcini nje ngokuvimbela ukulimala ngesikhathi sokuqeqeshwa kokuma ngesandla ngenxa yokuthi umzimba awufudumali ngokwanele, kodwa futhi kwenza umzimba wamukele kangcono umphumela wokulula emuva olethwa umshini wokuma ngesandla ngemva kokuzivocavoca kwe-aerobic.
Ukulawula isikhathi nokuqina
Ngokuya ngesimo somzimba womuntu kanye namandla akhe okuzivocavoca, isikhathi kanye nobunzima bokuqeqeshwa kwe-aerobic ku-treadmill kanye nokuqeqeshwa ku-umshini wokuma ngesandlakufanele kulawulwe ngokufanele. Ngokuvamile, ukuqeqeshwa kwe-aerobic ku-treadmill kungahlala imizuzu engama-20 kuya kwengama-60, kanti ukuqina kuwukuthi umuntu angagcina izinga lokuphefumula elilinganiselwe ngenkathi ekwazi ukuba nezingxoxo ezilula. Ekuqeqeshweni komshini wokuma ngezandla, abaqalayo bangaqala ngemizuzu embalwa isikhathi ngasinye bese beyandisa kancane kancane ibe yimizuzu eyi-10 kuya kweyi-15. Njengoba ukuzivumelanisa nezimo kwemizimba yabo kuthuthuka, isikhathi singandiswa ngokufanele, kodwa akufanele sibe side kakhulu. Ngesikhathi esifanayo, naka ukuzwa ukusabela komzimba wakho ngesikhathi senqubo yokuqeqesha ukuze ugweme ukukhathala ngokweqile noma ukulimala.
Ukuhlelwa kwemvamisa
Faka ukuqeqeshwa okuhlelekile kwama-treadmill kanye nama-handstand ohlelweni lwakho lokuzivocavoca lwamasonto onke, futhi kunconywa ukukwenza izikhathi ezintathu kuya kwezine ngesonto. Ukuphindaphinda okunjalo akugcini nje ngokunikeza umzimba isikhuthazo esanele sokuzivocavoca ukuze kukhuthazwe ukuzivumelanisa nezimo kanye nokuthuthuka, kodwa futhi kuqinisekisa ukuthi umzimba unesikhathi esanele sokululama nokuzivumelanisa nezimo, ugweme imiphumela emibi ebangelwa ukuziqeqesha ngokweqile.
Izinyathelo zokuzivikela
Uma uziqeqesha ngama-treadmill kanye nama-handstand, kubalulekile ukulandela izindlela ezifanele zokusebenza. Uma ugijima ku- i-treadmill, lungisa ijubane lakho kanye nokuthambeka kahle, yima uqine futhi ubambe ngokuqinile ukuze ugweme ukuwa. Uma usebenzisa umshini oguquliwe, qiniseka ukuthi imishini ifakwe kahle, i-Angle ilungiswe kahle, futhi amadivayisi okuvikela ukuphepha afanele ayagqokwa. Kubantu abanezifo ezingamahlalakhona ezifana nomfutho wegazi ophakeme kanye nesifo senhliziyo noma labo abanezimo zomzimba ezikhethekile, kufanele baxhumane nodokotela ngaphambi kokuhlanganyela kulezi ziqeqezo ukuqinisekisa ukuphepha kokuzilolonga.
Ukuqeqeshwa kwe-aerobic ku-treadmill kanye nokwelula okuphambene nomshini wokuma ngesandla ngakunye kunezinzuzo zako ezihlukile. Ngokuzihlanganisa ngokwesayensi kanye nokwenza ukuqeqeshwa okuhlelekile ngokwendlela yokuqeqesha enengqondo, zingadlala indima enkulu ekunciphiseni ukucindezeleka komgogodla, zithuthukise amandla angaphakathi, futhi zithuthukise ukuma. Ngokuqeqeshwa okunjalo okuhlelekile, singathuthukisa impilo yethu yomzimba ngempumelelo, sakhe ukuma okuhle futhi sijabulele impilo enempilo neyakhayo.
Isikhathi sokuthunyelwe: Juni-30-2025