Kodi kuyenda chammbuyo pa treadmill kumachita chiyani?

Mukalowa mu gym iliyonse, mutha kuwona munthu akuyenda chammbuyo pa treadmill kapena akuyendetsa galimoto mobwerera mmbuyo pa makina ozungulira. Ngakhale anthu ena angachite masewera olimbitsa thupi ngati gawo la njira yochiritsira thupi, ena angachite izi kuti awonjezere thanzi lawo komanso thanzi lawo lonse.
“Ndikuganiza kuti n’zodabwitsa kuphatikiza kuyenda pang’onopang’ono m’tsiku lanu,” akutero Grayson Wickham, katswiri wa zamaganizo ku Lux Physical Therapy and Functional Medicine ku New York City. “Anthu amakhala pansi nthawi zambiri masiku ano, ndipo pali kusowa kuyenda kwa mitundu yonse.”
Kafukufuku wambiri wachitika pa ubwino womwe ungakhalepo wa "kuyenda mobwerera m'mbuyo," womwe ndi mawu ofala oti kuyenda mobwerera m'mbuyo. Malinga ndi kafukufuku wa March 2021, ophunzira omwe adayenda mobwerera m'mbuyo pa treadmill kwa mphindi 30 nthawi imodzi kwa milungu inayi adawonjezera kulimba kwawo, kuthamanga kwawo, komanso thanzi la mtima.
Akatswiri amati muyenera kuyenda pang'onopang'ono mukayamba kuyenda chammbuyo. Mutha kuyamba mwa kuchita izi kwa mphindi zisanu kangapo pa sabata.
Kuphatikiza apo, malinga ndi kafukufuku wa zachipatala, gulu la akazi linataya mafuta m'thupi ndipo linalimbitsa thanzi lawo la mtima ndi kupuma bwino pambuyo pa pulogalamu ya milungu isanu ndi umodzi yothamanga ndi kuyenda chammbuyo. Zotsatira za kafukufukuyu zinasindikizidwa mu magazini ya International Journal of Sports Medicine ya Epulo 2005.
Kafukufuku wina akusonyeza kuti kuyenda mobwerera m'mbuyo kungathandize anthu omwe ali ndi matenda a osteoarthritis a bondo komanso kupweteka kwa msana kosatha komanso kupititsa patsogolo kuyenda bwino.
Kuyenda mozungulira kungakuthandizeninso kukulitsa malingaliro anu ndikukuthandizani kukhala osamala kwambiri, chifukwa ubongo wanu umafunika kukhala maso kwambiri pamene mukuyenda mwanjira yatsopanoyi. Pachifukwa ichi, komanso mfundo yakuti kuyenda mobwerera m'mbuyo kumathandiza kulinganiza bwino, kuwonjezera kuyenda mobwerera m'mbuyo muzochita zanu za tsiku ndi tsiku kungakhale kopindulitsa kwambiri kwa okalamba, monga momwe kafukufuku wa 2021 wa odwala matenda a sitiroko adanenera.

Treadmill yonyamulika ya LDK

Sinthani minofu yomwe mukugwiritsa ntchito

N’chifukwa chiyani kubwerera m’mbuyo kumathandiza kwambiri? “Pamene mukuyenda patsogolo, ndi kuyenda kofala kwambiri kwa chiuno,” akutero Landry Estes, katswiri wodziwa bwino za mphamvu ndi kulimbitsa thupi ku College Station, Texas. “Ngati mukuyenda cham’mbuyo, ndi kusintha kwa ntchito, miyendo yanu ikuyaka ndipo mukuchita kuwonjezera bondo.”
Kotero mukugwiritsa ntchito minofu yosiyanasiyana, zomwe nthawi zonse zimakhala zothandiza, komanso zimalimbitsa mphamvu. "Mphamvu zimatha kuthana ndi zofooka zambiri," adatero Estes.
Thupi lanu likuyendanso mwanjira yachilendo. Wickham anati anthu ambiri amakhala ndi kuyenda mu sagittal plane (kusuntha kutsogolo ndi kumbuyo) tsiku lililonse ndipo amayenda pafupifupi mu forward sagittal plane yokha.
“Thupi limasintha momwe limakhalira, mayendedwe, ndi momwe limakhalira nthawi zambiri,” akutero Wickham. “Izi zimayambitsa kupsinjika kwa minofu ndi mafupa, zomwe zimayambitsa kupsinjika kwa mafupa, zomwe zimapangitsa kuti mafupa aziwonongeka, kenako kupweteka ndi kuvulala.” Timachita izi pazochitika zathu za tsiku ndi tsiku. Kapena mukawonjezera masewera olimbitsa thupi ambiri ku gym, thupi lanu limakhala labwino.”

Treadmill yapamwamba kwambiri ya LDK

Momwe mungayambire chizolowezi choyenda cham'mbuyo

Masewera a retro si lingaliro latsopano. Kwa zaka mazana ambiri, anthu aku China akhala akubwerera m'mbuyo chifukwa cha thanzi lawo lakuthupi ndi lamaganizo. Kubwerera m'mbuyo ndikofalanso m'masewera - ganizirani osewera mpira ndi oweruza.
Palinso mipikisano yomwe mumathamanga ndikuyenda chammbuyo, ndipo anthu ena amathamanga chammbuyo m'mapikisano otchuka monga Boston Marathon. Loren Zitomersky adachita izi mu 2018 kuti apeze ndalama zofufuzira za khunyu komanso kuyesa kuswa mbiri yapadziko lonse. (Iye adachita yoyamba, koma osati yachiwiri.)
N'zosavuta kuyamba. Monga momwe zimakhalira ndi masewera olimbitsa thupi atsopano, chofunika kwambiri ndikutenga nthawi yanu. Wickham akuti mutha kuyamba ndi kuyenda chammbuyo kwa mphindi zisanu kangapo pa sabata. Kapena kuyenda kwa mphindi 20, ndi mphindi 5 mobwerera mmbuyo. Thupi lanu likayamba kuzolowera kuyenda, mutha kuwonjezera nthawi ndi liwiro, kapena kuyesa kuyenda kovuta monga kuyenda chammbuyo uku mukugona pansi.
“Ngati ndinu wamng’ono ndipo mumachita masewera olimbitsa thupi nthawi zonse, mutha kuyenda chammbuyo nthawi yayitali momwe mukufunira,” akutero Wickham. “Ndi zotetezeka zokha.”
Lembetsani ku mndandanda wa nkhani za CNN za Fitness But Better. Buku lathu la magawo asanu ndi awiri lidzakuthandizani kukhala ndi moyo wathanzi, mothandizidwa ndi akatswiri.

LDK flat treadmill

Kusankha ma treadmill akunja ndi opumira panja

Kuyenda chammbuyo uku ukukoka sled ndi chimodzi mwazochita zolimbitsa thupi zomwe Estes amakonda kwambiri. Koma iye akuti kuyenda chammbuyo ndikwabwinonso ngati mungapeze treadmill yoyendetsedwa yokha. Ngakhale kuti treadmill yamagetsi ndi njira ina, kuthamanga ndi mphamvu yanu ndikopindulitsa kwambiri, anatero Estes.
Kuyenda panja m'njira yakale ndi njira ina, ndipo Wickham akulangiza. "Ngakhale kuti treadmill imatsanzira kuyenda, si yachibadwa. Komanso, mutha kugwa. Ngati mugwa panja, sizili zoopsa kwambiri."
Anthu ena amayesa kupeda kumbuyo pa zida zolimbitsa thupi monga makina ozungulira kuti awonjezere thanzi lawo komanso thanzi lawo lonse.
Ngati mwasankha kuyenda pa treadmill, makamaka yamagetsi, choyamba gwiritsani ntchito ma handrails ndikuyika liwiro pang'onopang'ono. Mukayamba kuzolowera kuyenda kumeneku, mutha kupita mwachangu, kuwonjezera kutsika, ndikusiya ma handrails.
Ngati mwasankha kuyesa panja, choyamba sankhani malo omwe si oopsa, monga malo okhala ndi udzu m'paki. Kenako yambani ulendo wanu wakale mwa kusunga mutu wanu ndi chifuwa chanu chili choyimirira pamene mukugwedeza kuyambira chala chanu chachikulu chala mpaka chidendene.
Ngakhale mungafunike kuyang'ana m'mbuyo nthawi zina, simukufuna kutero nthawi zonse chifukwa zingasokoneze thupi lanu. Njira ina ndikuyenda ndi mnzanu amene akuyenda patsogolo ndipo angachite ngati maso anu. Pakatha mphindi zochepa, sinthani maudindo kuti anzanu nawonso apindule nazo.
"Ndi bwino kuchita masewera olimbitsa thupi osiyanasiyana," adatero Wickham. "Chimodzi mwa izo ndi kusintha kwa thupi."