Ese uburyo bwo gutemberamo bwangiza amavi yawe

Abantu benshi bakunda kwiruka, ariko nta mwanya uhari, bityo bahitamo kugura treadmill yo mu rugo, hanyuma treadmill ikababaza ivi? Treadmill niba inshuro ikoreshwa atari nyinshi, kwiruka ni byiza, treadmill ikarinda ni nziza, hamwe n'inkweto nziza za siporo, muri rusange ntabwo byangiza cyane, ariko niba treadmill idakoreshejwe neza, treadmill ikarinda ni nziza bivugwa ko igabanya impanuka, mbere na nyuma yo kwiruka ntikora stretching, ishobora kwangiza ingingo z'ivi, cyane cyane ibiro binini by'umubiri, kwiruka ni kenshi cyane, gukora cyane, kwiruka cyane, gridiet izanyura ku mavi, cartilage, meniscus, n'imitsi y'imitsi yegereye bitewe n'ibyangiritse. Cartilage, meniscus n'imitsi y'imitsi yegereye ivi bizangiza, bityo ugomba gukoresha treadmill mu buryo bukwiye.
Mu by’ukuri, kwiruka neza, ku ngingo y’ivi ntabwo bizangiza cyane, ahubwo bizakomeza ingingo y’ivi, biteze imbere ukwiyongera kwa cartilage y’ingingo n’amazi ya synovial, bigenzure neza umuvuduko w’ingingo, uko imyitozo yaba imeze kose kugira ngo ube urimo gukora imyitozo ngororamubiri ikwiye ~ ~

Uburyo bwo gukurura umupira w'amaguru bukoresha amashanyarazi buto buzingiramo ibyuma bibiri kuri kimwe

Uruganda rwo guterura ibyuma rukomeretsa ivi kurusha kwiruka mu muhanda

1. Uruganda rukora udupira ruroroshya akazi.

Hari impaka nyinshi muri uru rwego, kandi benshi mu biruka kenshi batekereza ko itandukaniro riri hagati yo kwiruka ku maguru no kwiruka mu muhanda atari ryiza cyane. Mu buryo bw'imitekerereze, kwiruka mu muhanda bisaba imbaraga nyinshi kandi bizatwara imbaraga nyinshi. Mu gihe cy'imyitozo ngororamubiri imwe, intera yo kwiruka ku maguru ni ndende, ibi bizatera ingaruka nyinshi ku ivi n'imvune nyinshi.

2. Gutandukana kw'ingufu.

Kwiruka mu muhanda bisaba imbaraga nyinshi zo kujya imbere, igufwa ry'ikirenge n'ubutaka bigomba kugira inguni nini yo kunyuramo; imyitozo ngororamubiri idashingiye ku bushakashatsi no kwiruka mu muhanda bitandukanye, nk'uko bigenda mu gusimbuka no kugwa, ingaruka ku ngingo y'ivi zirarushaho kuba nyinshi.

3. Ingaruka z'uburemere bw'umubiri.

Abantu bafite ibiro byinshi, ibinure byinshi mu mubiri kandi badafite amaguru akomeye bashobora kuba badakwiriye kwiruka. Niba bigaragara ko hari ikibazo cyo kubabara mu ivi, ni byiza kubanza guhitamo ubundi buryo bwo gukora imyitozo ngororamubiri.

Uburyo bwo kwiruka bwo gukoresha mu rugo bushobora kwifashishwa mu rugo

Gukoresha neza umupira wo kuruhuka

1. Uruhare rw'umusozi.

Ongera uburyo bwo kumanuka kw'ikibuga cy'imitsi, koresha uburyo bwo kuzamuka umusozi kugira ngo uhindure inguni y'uburyo ukora, wongere umuvuduko w'uburyo ukora, kandi ugabanye ingaruka zo kwiruka ku gatsiko k'amavi.

2. Umuvuduko ukwiye.

Umuvuduko w'umukandara wo kwiruka ntugomba kuba wihuta cyane, kandi ni byiza kwiruka ufite ibyiyumvo byo kugenda imbere nk'umukandara wo kwiruka, wirinde ingaruka zo kugenda hejuru no hasi.

3. Gushyushya no kunanura umubiri.

Gushyushya no kunanura imitsi mbere yo kwiruka bishobora gutuma umubiri winjira mu myitozo ngororamubiri kandi bikagabanya imvune mu mikino; kunanura imitsi nyuma yo kwiruka bishobora kugabanya umutwaro ku mutima, gukuraho aside lactic no kugabanya umunaniro.

4. Inkweto zo kwiruka.

Ingingo ebyiri z'ingenzi: imwe ni imikorere yo gufata impanuka, indi ni imikorere yo gukosora. Niba hari ikintu cyo guhindukira inyuma cyangwa guhindukira imbere mu gihe wiruka, ugomba guhitamo inkweto zo kwiruka zikwiye kugira ngo zikosore (shimangira imikorere yo gufata impanuka mu gihe wiruka inyuma, kandi wibande ku mikorere yo guhagarara y'inkweto mu gihe wiruka imbere).

5. Uburyo bwo kwiruka.

Guhagarara ku ivi ukoresheje agatsinsino bigira ingaruka zikomeye ku ivi, mu gihe uburyo bwo kumanuka ukoresheje ikirenge cyose n'ikirenge cy'imbere bugira ingaruka nke ku ivi. Niba ubabara ivi, ni byiza gukoresha uburyo bwo kwiruka ukoresheje ikirenge cyose cyangwa ikirenge cy'imbere.

6. Kwita ku baforomo.

Imyitozo ngororamubiri yo kwiruka igomba gukorwa buhoro buhoro, mu ntangiriro y'imitsi ya mbere, amagufwa n'imitsi bigakomera buhoro buhoro; niba hari ibimenyetso by'ububabare bw'ivi, ushobora kongeramo gukanda bukonje, ndetse no nyuma yo gukoresha uburyo bwa "hot compress + massage" kugira ngo ububabare bugabanuke.

Uruganda rukora imitako iremereye rw'ibiro 200

Abantu babyibushye ntibagomba kwiruka

1. Imashini ikoresha elliptical na dynamic bike.

Imashini zikoresha elliptical na dynamic bike ni ibikoresho bisanzwe byo gukora imyitozo ngororamubiri, kandi ntibizagira ingaruka ku ivi, kwangirika kw'ivi ni bike cyane.

2. Imikorere yo kwiruka no gukurura imitwaro y'ikinyabiziga.

Imashini zo mu bwoko bwa "treadmill" zo mu rwego rwo hejuru zifite imikorere ifata impanuka, nubwo kugira ngo zifashe imvune zo mu ivi zigira ingaruka runaka, ariko akenshi ntizishobora gukemura ikibazo cy'ibanze, mu gihe zirenze umutwaro w'imashini yo mu bwoko bwa "treadmill" zikoresha inkoko nyinshi.

3. Koga.

Koga ni bumwe mu buryo bwo gukora imyitozo ngororamubiri budatera ingaruka mbi ku ngingo.

4. Kugenda n'amaguru.

Kugenda no kwiruka biratandukanye, nta guhagarara kwihuse kandi gukomeye kuzabaho, igitutu ku ivi, akaguru katarenze kimwe cya kabiri cy'ukwiruka, ingaruka zo gukora aerobic ntabwo zitandukanye cyane, zikwiriye cyane ku mpapuro zibyibushye.