Chii chinoitwa nekufamba uchidzokera shure uri patreadmill

Kana ukapinda mujimu chero ripi zvaro, ungangoona mumwe munhu achifamba achidzokera shure ari patreadmill kana achifambisa bhora achidzokera kumashure ari pamuchina weelliptical. Kunyange hazvo vamwe vanhu vachigona kuita maekisesaizi ekudzivirira muviri sechikamu chekurapa muviri, vamwe vanogona kuzviita kuti vawedzere hutano hwavo.
"Ndinofunga kuti zvinoshamisa kuisa pfungwa dzako pakudzokera shure," anodaro Grayson Wickham, nyanzvi yezvekurovedza muviri paLux Physical Therapy and Functional Medicine muNew York City. "Vanhu vanogara kwenguva yakareba mazuva ano, uye hapana kufamba kwakasiyana-siyana."
Tsvakurudzo yakawanda yakaitwa pamusoro pemabhenefiti anogona kuwanikwa ne "retro walking," inova izwi rekuti kufamba uchidzokera shure. Sekureva kweongororo yakaitwa munaKurume 2021, vatori vechikamu vakafamba vachidzokera shure patreadmill kwemaminitsi makumi matatu panguva imwe chete kwemavhiki mana vakawedzera kuenzana kwavo, kumhanya kwekufamba, uye kusimba kwemwoyo nekufema.
Nyanzvi dzinoti unofanira kufamba zvishoma nezvishoma paunotanga kufamba uchidzokera shure. Unogona kutanga nekuita izvi kwemaminitsi mashanu kashoma pasvondo
Pamusoro pezvo, zvichienderana nekuyedzwa kwekiriniki, boka revakadzi rakarasikirwa nemafuta emuviri uye rakavandudza hutano hwavo hwemwoyo nekufema mushure mechirongwa chemavhiki matanhatu chekumhanya nekufamba vachidzokera shure. Mhedzisiro yekuyedzwa kwacho yakabudiswa mumagazini yaKubvumbi 2005 yeInternational Journal of Sports Medicine.
Imwe tsvakurudzo inoratidza kuti kufamba-famba kumashure kunogona kubatsira avo vane osteoarthritis yemabvi uye kurwadziwa kwemusana kusingaperi uye kuvandudza kufamba nepfungwa dzakanaka.
Kufamba-famba uchidzokera shure kunogona kutokurodza pfungwa dzako uye kukubatsira kuti unyatsotarisa, sezvo uropi hwako huchifanira kungwarira paunenge uchifamba nenzira iyi itsva. Nekuda kwechikonzero ichi, uye chokwadi chekuti kufamba uchidzokera shure kunobatsira kuenzana, kuwedzera kufamba uchidzokera shure mumabasa ako ezuva nezuva kunogona kubatsira zvikuru vakuru, sezvakataurwa neongororo ya2021 yevarwere vane sitiroko isingaperi.

LDK treadmill inotakurika

Chinja tsandanyama dzauri kushandisa

Sei kudzokera shure kuchibatsira kudaro? "Paunenge uchityaira mberi, kufamba kunonyanya kukonzera tsandanyama dzemakumbo," anodaro Landry Estes, nyanzvi yezvesimba uye kugadzikana kwemuviri muCollege Station, Texas anotsanangura. "Kana uri kufamba uchidzokera shure, zvinoreva kuti basa rako rinochinja, makumbo ako ari kupisa uye uri kuwedzera ibvi."
Saka uri kushandisa tsandanyama dzakasiyana, izvo zvinogara zvichibatsira, uye zvinovakawo simba. "Simba rinogona kukunda zvikanganiso zvakawanda," akadaro Estes.
Muviri wako uri kufambawo nenzira isingawanzoitiki. Wickham akati vanhu vazhinji vanorarama uye vanofamba vari mu sagittal plane (kufamba mberi nekudzokera kumashure) zuva nezuva uye vanofamba zvakanyanya vari mu forward sagittal plane.
"Muviri unojairana nemaitiro, mafambiro uye maitiro aunowanzoita," anodaro Wickham. "Izvi zvinokonzera kushushikana kwemhasuru nemajoini, izvo zvinokonzera kusimba kwemajoini, izvo zvinotungamira pakusakara kwemajoini, uye kurwadziwa nekukuvara." Tinoita izvi mumabasa edu ezuva nezuva Kana maekisesaizi akawanda aunowedzera mujimu, zvinoita kuti muviri wako uve nani."

Treadmill yemhando yepamusoro yeLDK ine shangy

Maitiro ekutanga tsika yekufamba uchidzokera kumashure

Mitambo yekare haisi pfungwa itsva. Kwemazana emakore, maChinese anga achidzokera shure nekuda kwehutano hwavo hwemuviri nehwepfungwa. Kudzokera shure kwakajairikawo mumitambo - funga nezvevatambi venhabvu nevareferee.
Kune mijaho yaunotomhanya wofamba uchidzokera shure, uye vamwe vanhu vanomhanya vachidzokera shure mumitambo yakakurumbira yakaita seBoston Marathon. Loren Zitomersky akaita izvi muna 2018 kuti awane mari yekutsvaga pfari uye kuedza kuputsa rekodhi yepasi rose. (Akaita yekutanga, asi kwete yekupedzisira.)
Zviri nyore kutanga. Sezvineiwo nekurovedza muviri kutsva, chinhu chikuru ndechekutora nguva yako. Wickham anoti unogona kutanga nekufamba uchidzokera shure kwemaminitsi mashanu kashoma pasvondo. Kana kufamba kwemaminitsi makumi maviri, uchidzokera shure kwemaminitsi mashanu. Muviri wako paunotanga kujaira kufamba, unogona kuwedzera nguva nekumhanya, kana kuedza kufamba kwakaoma sekufamba uchidzokera shure uchikotama.
"Kana uri mudiki uye uchirovedza muviri nguva dzose, unogona kufamba uchidzokera shure chero nguva yaunoda," anodaro Wickham. "Hazvina njodzi kana zvangoitika."
Nyorera kuCNN's Fitness But Better newsletter series. Gwaro redu rine zvikamu zvinomwe richakubatsira kuti uve netsika dzakanaka, nerutsigiro rwenyanzvi.

LDK treadmill yakatsetseka

Sarudzo yemidziyo yekunze uye yekutsika treadmill

Kufamba uchidzokera shure uchidhonza chiredhi ndeimwe yemabasa anonyanya kufarirwa naEstes. Asi anoti kufamba uchidzokera shure kwakanakawo kana ukakwanisa kuwana treadmill inofambiswa otomatiki. Kunyange zvazvo treadmill yemagetsi iri sarudzo, kumhanya nesimba rako pachako kunobatsira zvikuru, akadaro Estes.
Kufamba-famba panze kwenguva refu ndeimwe nzira, uye mumwe Wickham anokurudzira. "Kunyange zvazvo treadmill ichitevedzera kufamba, hazvisi zvechisikigo. Uyezve, une mukana wekudonha. Kana ukadonha panze, hazvina njodzi."
Vamwe vanhu vanoedza kupeda makumbo vachidzokera kumashure pamidziyo yekurovedza muviri yakaita semichina ye elliptical kuti vawedzere kugwinya kwavo uye hutano hwavo hwese.
Kana ukasarudza kufamba-famba uchitevedza treadmill, kunyanya yemagetsi, tanga wabata ma handrails woisa kumhanya kwacho zvishoma nezvishoma. Sezvaunojaira kufamba uku, unogona kukurumidza, kuwedzera kutsvedza, uye kurega ma handrails.
Kana ukasarudza kuzviedza panze, tanga wasarudza nzvimbo isina njodzi, senge nzvimbo ine uswa mupaki. Wobva watanga rwendo rwako rwekare nekuchengeta musoro wako nechipfuva zvakamira zvakanaka uchitenderedza kubva pagunwe rako guru kusvika pachitsitsinho chako.
Kunyange zvazvo ungangoda kutarira kumashure dzimwe nguva, haudi kuzviita nguva dzese nekuti zvinokanganisa muviri wako. Imwe nzira ndeyekufamba neshamwari inofamba mberi uye inogona kuita semaziso ako. Mushure memaminitsi mashoma, chinjana mabasa kuitira kuti shamwari dzako dzibatsirwewo nazvo.
"Zvinofadza kukwanisa kuita marudzi ese ekurovedza muviri," akadaro Wickham. "Chimwe chazvo ndechekudzokera shure."