Ni iki kugenda usubira inyuma kuri treadmill bikora

Ugiye muri siporo iyo ari yo yose ushobora kubona umuntu ugenda inyuma ku imashini ikoresha umupira w'amaguru cyangwa ugenda inyuma ku cyuma gikoresha icyuma gipima uburebure bw'inyuma. Nubwo hari abantu bashobora gukora imyitozo ngororamubiri nk'igice cy'ubuvuzi bw'umubiri, abandi bashobora kubikora kugira ngo bongere ubuzima bwiza bw'umubiri wabo n'ubuzima bwabo muri rusange.
“Ndatekereza ko ari byiza gushyiramo gahunda yo gusubira inyuma mu munsi wawe,” uyu ni Grayson Wickham, umuvuzi w’umubiri muri Lux Physical Therapy and Functional Medicine mu Mujyi wa New York. “Abantu bicaye igihe kinini muri iyi minsi, kandi hari ubwoko bwose bw’imikorere idahwitse.”
Ubushakashatsi bwinshi bwakozwe ku byiza bishobora guterwa no "gutembera mu buryo bwa retro," ari na ryo jambo rusange risobanura kugenda usubira inyuma. Nk’uko ubushakashatsi bwakozwe muri Werurwe 2021 bwabigaragaje, abitabiriye urugendo basubira inyuma ku gikoresho cyo gutemberamo mu gihe cy’iminota 30 icyarimwe mu byumweru bine biyongereye kuri gahunda yabo yo kuringaniza imikorere, umuvuduko wo kugenda, no kugira ubuzima bwiza mu bijyanye n’umutima n’ubuhumekero.
Impuguke zivuga ko ugomba kugenda buhoro buhoro iyo utangiye kugenda usubira inyuma. Ushobora gutangira ubikora iminota itanu inshuro nke mu cyumweru
Byongeye kandi, nk'uko byagaragajwe n'igerageza ryakorewe kwa muganga, itsinda ry'abagore ryagabanyije ibinure mu mubiri kandi barushaho kugira ubuzima bwiza mu bijyanye n'umutima n'ubuhumekero nyuma ya gahunda y'ibyumweru bitandatu yo kwiruka no kugenda basubira inyuma. Ibisubizo by'igerageza byasohotse mu kinyamakuru Mpuzamahanga cy'Ubuvuzi bw'Imikino cyo muri Mata 2005.
Ubundi bushakashatsi bwerekana ko gukora imyitozo ngororamubiri inyuma bishobora gufasha abafite uburwayi bwa osteoarthritis yo mu ivi n'ububabare budakira bw'umugongo no kunoza imikorere n'imikorere y'umubiri.
Kugenda usubira inyuma bishobora no gukangura ubwenge bwawe no kugufasha kwibanda cyane, kubera ko ubwonko bwawe bugomba kuba maso cyane mu gihe ugenda muri ubu buryo bushya. Kubera iyo mpamvu, kandi kuba kugenda usubira inyuma bifasha kuringaniza, kongeramo kugenda usubira inyuma mu bikorwa byawe bya buri munsi bishobora kuba ingirakamaro cyane ku bantu bakuze, nk'uko ubushakashatsi bwakozwe mu 2021 ku barwayi ba stroke idakira bwabigaragaje.

Imashini yo kwirukanka ya LDK igendanwa

Hindura imitsi ukoresha

Kuki gusubira inyuma ari ingirakamaro cyane? Landry Estes, inzobere mu bijyanye no gukomera kw'imitsi muri College Station, muri Texas, asobanura agira ati: “Iyo ugenda ugana imbere, ni ukwitwara nk'uko bigenda cyane mu mitsi yo mu kanwa.” “Niba ugenda usubira inyuma, ni uguhindura inshingano, imitsi yo mu kanwa kawe irashya kandi urimo wongera ivi.”
Rero urimo gukora imitsi itandukanye, ibyo bikaba ingirakamaro buri gihe, kandi byongera imbaraga. Estes yagize ati: “Imbaraga zishobora gutsinda inenge nyinshi.”
Umubiri wawe nawo uri kugenda mu buryo budasanzwe. Wickham yavuze ko abantu benshi babaho kandi bakagenda mu gice cya sagittal (gutera imbere no gusubira inyuma) buri munsi kandi bakagenda hafi ya bose mu gice cya sagittal cyo imbere.
Wickham agira ati: “Umubiri umenyera imyifatire, ingendo n'imigirire ukunda gukora. Ibi bitera imitsi n'ingingo guhangayika, bigatera ingingo gucika intege, bigatera kwangirika no gukomereka.” Tubikora mu mirimo yacu ya buri munsi Cyangwa uko wongeramo imyitozo ngororamubiri muri siporo, niko umubiri wawe uba mwiza.”

Imodoka yo mu bwoko bwa LDK ifite umupira wo mu bwoko bwa shangy

Uburyo bwo gutangira ingeso yo kugenda usubira inyuma

Siporo ya Retro si igitekerezo gishya. Mu binyejana byinshi, Abashinwa bagiye basubira inyuma ku buzima bwabo bw'umubiri n'ubwo mu mutwe. Gusubira inyuma nabyo ni ibisanzwe muri siporo - tekereza abakinnyi b'umupira w'amaguru n'abasifuzi.
Hari n'amasiganwa aho wiruka ukongera ukagenda usubira inyuma, ndetse hari n'abantu biruka basubira inyuma mu marushanwa azwi nka Marato ya Boston. Loren Zitomersky yabikoze mu 2018 kugira ngo akusanye inkunga yo gukora ubushakashatsi ku ndwara y'igicuri no kugerageza gusenya agahigo k'isi. (Yakoze aka mbere, ariko ntabwo yagakoze aka kabiri.)
Biroroshye gutangira. Nkuko bigenda ku myitozo ngororamubiri mishya, icy'ingenzi ni ugufata umwanya wawe. Wickham avuga ko ushobora gutangira ugenda usubira inyuma mu minota itanu inshuro nke mu cyumweru. Cyangwa ugakora urugendo rw'iminota 20, ugakora iminota 5 inyuma. Uko umubiri wawe ugenda umenyera kugenda, ushobora kongera igihe n'umuvuduko, cyangwa ukagerageza gukora intambwe igoye nko kugenda usubira inyuma mu gihe wicaye.
Wickham agira ati: “Niba ukiri muto kandi ugakora siporo buri gihe, ushobora kugenda usubira inyuma igihe cyose ushaka. “Nta kibazo kirimo ubwacyo.”
Iyandikishe muri urukurikirane rw'amakuru rwa CNN ruvuga ku buzima bwiza ariko burushaho kuba bwiza. Ubuyobozi bwacu bugizwe n'ibice birindwi buzagufasha kugira gahunda nziza, hamwe n'ubufasha bw'impuguke.

LDK imashini yo kwirukaho ifite umupira wo kugurumana

Amahitamo y'imashini zo hanze n'izikoresha umupira wo gutemberamo

Gusubira inyuma urimo gukurura umukandara ni imwe mu myitozo Estes akunda cyane. Ariko avuga ko kugenda inyuma nabyo ari byiza niba ushobora kubona umukandara ukoresha imbaraga wikora. Nubwo umukandara ukoresha amashanyarazi ari amahitamo, kwiruka ukoresheje imbaraga zawe bwite ni ingirakamaro kurushaho, nk'uko Estes yabitangaje.
Gutembera hanze mu buryo bwa retro ni ubundi buryo, kandi umwe muri bo Wickham arabugira inama. “Nubwo terefone yo gutemberamo isa n’amaguru, ntabwo ari ikintu gisanzwe. Byongeye kandi, ushobora kugwa. Iyo uguye hanze, ntabwo ari ikibazo gikomeye.”
Hari abantu bagerageza gukoresha pedali mu buryo bw'imyitozo ngororamubiri nk'imashini zikora ku gipimo cya elliptical kugira ngo bongere ubuzima bwabo n'ubuzima bwabo muri rusange.
Niba uhisemo kugenda ukoresheje terefone igendanwa, cyane cyane ikoresha amashanyarazi, banza ufate imigozi hanyuma ushyire umuvuduko ku muvuduko muto. Uko ugenda umenyera iyi ngendo, ushobora kugenda vuba, wongere uburebure, hanyuma ureke imigozi.
Niba uhisemo kugerageza hanze, banza uhitemo ahantu hatari akaga, nko mu gace k'ibyatsi muri pariki. Hanyuma utangire urugendo rwawe rwo mu gihe cya kera ukomeza umutwe wawe n'igituza cyawe bihagaze neza mu gihe uzunguruka kuva ku mano yawe manini ugera ku gatsinsino.
Nubwo ushobora gukenera gusubiza amaso inyuma rimwe na rimwe, ntushaka kubikora igihe cyose kuko bizahindura umubiri wawe. Ubundi buryo ni ukugendana n'inshuti yawe igenda imbere kandi ishobora gukora nk'amaso yawe. Nyuma y'iminota mike, hinduranya inshingano kugira ngo n'inshuti zawe zibyungukiremo.
Wickham yagize ati: “Ni byiza kuba ushobora gukora imyitozo y’ubwoko bwose. Imwe muri zo ni ugukora imyitozo ngororamubiri isubira inyuma.”