Kodi makina oyezera matayala amawononga mawondo anu?

Anthu ambiri amakonda kuthamanga, koma palibe nthawi, choncho amasankha kugula treadmill kunyumba, ndiye kuti treadmill pamapeto pake imavulaza bondo? Treadmill ngati nthawi zambiri imagwiritsidwa ntchito si yayikulu, kaimidwe koyenera kothamanga, treadmill cushion ndi yabwino, pamodzi ndi nsapato zabwino zamasewera, nthawi zambiri sizingawonongeke kwambiri, koma ngati treadmill sigwiritsidwa ntchito bwino, treadmill cushion si yabwino imanenedwanso kuti imayamwa mantha, kuthamanga kusanachitike komanso pambuyo pake sikuchita kutambasula, kungayambitse kuwonongeka kwa malo olumikizira bondo, makamaka kulemera kwakukulu kwa thupi, kuthamanga kumachitika pafupipafupi, kumakhala kovuta, kuthamanga kwambiri, gradient idzayenda pa mawondo, cartilage, meniscus, ndi ligaments za tendon zomwe zimayambitsidwa ndi kuwonongeka. Cartilage, meniscus ndi ligaments za tendon zapafupi za bondo zidzawononga, chifukwa chake muyenera kugwiritsa ntchito treadmill moyenera.
Ndipotu, kuthamanga koyenera, kwa bondo sikudzawononga kwambiri, m'malo mwake, kudzalimbitsa bondo, kulimbikitsa kufalikira kwa cartilage ya articular ndi synovial fluid secretion, kuwongolera bwino kuthamanga kwa bondo, mosasamala kanthu za mtundu wa masewera olimbitsa thupi kuti mukhale ndi kuyenda koyenera ~ ~

Kachipangizo kakang'ono kamagetsi kopinda 2-in-1

Kuthamanga pa bondo kumavulaza kwambiri kuposa kuthamanga pamsewu

1. Treadmill imachepetsa ntchito.

Pali mkangano waukulu pankhaniyi, ndipo othamanga ambiri nthawi zambiri amaganiza kuti kusiyana kwa kugwiritsa ntchito pakati pa kuthamanga pa treadmill ndi kuthamanga pamsewu sikwabwino. Ponena za chiphunzitso, kuthamanga pa msewu kumafuna mphamvu zambiri kutsogolo ndipo kumadya mphamvu zambiri zakuthupi. Pankhani ya kuchuluka komweko kwa mphamvu zakuthupi, mtunda wothamanga pa treadmill ndi wautali, zomwe zingakhudze kwambiri bondo ndi kuvulala kwambiri.

2. Kukangana kosiyana.

Kuthamanga mumsewu kumafuna mphamvu yowonjezereka patsogolo, fupa la phazi ndi pansi ziyenera kukhala ndi ngodya yokulirapo; kuchita masewera olimbitsa thupi osagwiritsa ntchito sayansi komanso kuthamanga mumsewu ndi kosiyana, monga kudumpha + kugwa, kukhudza bondo kumakhala kwakukulu.

3. Mphamvu ya kulemera kwa thupi.

Anthu olemera thupi, mafuta ambiri m'thupi komanso miyendo yawo yosakhala yolimba sangakhale oyenera kuthamanga. Ngati pali vuto lodziwika bwino la kupweteka kwa bondo, ndi bwino kusankha njira zina zochitira masewera olimbitsa thupi kaye.

Treadmill yonyamula zinthu zonyamula anthu yogwiritsidwa ntchito kunyumba

Kugwiritsa ntchito bwino treadmill

1. Udindo wa malo otsetsereka.

Konzani bwino kutsetsereka kwa treadmill, kugwiritsa ntchito mayendedwe okwera kuti musinthe ngodya ya mayendedwe, kuonjezera kukangana kwa mayendedwe, kuchepetsa bwino kukhudzidwa mwachindunji kwa kuthamanga pa chipolopolo cha bondo.

2. Liwiro loyenera.

Liwiro la lamba wothamanga siliyenera kukhala lachangu kwambiri, ndipo ndi bwino kuthamanga ndi malingaliro akuti lamba wothamanga akuyenda patsogolo, kupewa kugwedezeka kwa kuyenda molunjika mmwamba ndi pansi.

3. Kutenthetsa ndi kutambasula thupi.

Kutenthetsa thupi ndi kutambasula thupi musanathamange kungapangitse thupi kulowa mu mkhalidwe wochita masewera olimbitsa thupi ndikuchepetsa kuvulala kwa masewera; kutambasula thupi mukatha kuthamanga kungathandize kuchepetsa nkhawa pamtima, kuchotsa lactic acid ndikuchepetsa kutopa.

4. Nsapato zothamanga.

Mfundo ziwiri zofunika kwambiri: imodzi ndi ntchito yoyamwa kugunda kwa mtima, ndipo inayo ndi ntchito yokonza. Ngati pali vuto la kutembenukira kunja kapena kutembenukira mkati mukamathamanga, muyenera kusankha nsapato zoyenera zothamangira kuti mukonze (gogomezerani ntchito yoyamwa kugunda kwa mtima ya nsapato mukamatembenuka kunja, ndikuyang'ana kwambiri ntchito yokhazikika ya nsapato mukamatembenuza mkati).

5. Kaimidwe kothamanga.

Kuthamanga chidendene choyamba kumakhudza kwambiri bondo, pomwe njira yothamangira phazi lonse ndi phazi loyamba imakhudza pang'ono bondo. Ngati muli ndi ululu wa bondo, ndi bwino kugwiritsa ntchito njira yothamangira phazi lonse kapena phazi loyamba.

6. Chisamaliro cha anamwino.

Kuchita masewera olimbitsa thupi othamanga kuyenera kuchitika pang'onopang'ono, poyamba minofu, mafupa ndi mitsempha yamagazi kuti zilimbikitsidwe pang'onopang'ono; ngati pali zizindikiro za kupweteka kwa bondo, mutha kukanikiza mozizira, komanso mutatha kugwiritsa ntchito njira ya hot compress + massage kuti muchepetse ululu.

Chotsukira Cholemera cha 200kg chamalonda

Anthu onenepa sayenera kuthamanga

1. Makina ozungulira ndi njinga yosinthasintha.

Makina ozungulira ndi njinga zoyenda ndi zida zochitira masewera olimbitsa thupi za aerobic, ndipo sizingakhudze bondo mwachindunji, kuwonongeka kwa bondo ndi kochepa.

2. Ntchito yonyamula katundu ndi kugwedeza kwa makina opumira.

Ma treadmill apamwamba ali ndi ntchito yodabwitsa, ngakhale kuti kuvulala kwa bondo kumakhudza kwambiri, koma nthawi zambiri sikungathe kuthetsa vuto lalikulu, ngati nthiti za nkhuku zapitirira muyeso wa treadmill zimakhala ndi katundu wochepa kwambiri.

3. Kusambira.

Kusambira ndi njira imodzi mwa masewera olimbitsa thupi omwe sawononga kwambiri mafupa.

4. Kuyenda.

Kuyenda ndi kuthamanga n'kosiyana, sipadzakhala kutsika kwachangu komanso kwamphamvu, kupanikizika pa bondo, chigongono sichingapitirire theka la kuthamanga, mphamvu ya aerobic si yosiyana kwambiri, yoyenera kwambiri pepala lolemera.