Kuthetha ukuthini ukuhamba umva nge-treadmill

Xa ungena nakweyiphi na ijimu, kusenokwenzeka ukuba ubone umntu ehamba ngasemva kwi-treadmill okanye ekhwela ngasemva kwi-elliptical machine. Nangona abanye abantu benokwenza i-counter-exercises njengenxalenye ye-physical therapy regimen, abanye banokuyenza loo nto ukuphucula impilo yabo yomzimba kunye nempilo yabo iyonke.
“Ndicinga ukuba kuyamangalisa ukufaka intshukumo yokubuyela umva kwimihla yakho,” utshilo uGrayson Wickham, ingcali yezonyango kwiLux Physical Therapy and Functional Medicine eNew York City. “Abantu bahlala ixesha elide kule mihla, kwaye kukho ukunqongophala kwentshukumo yazo zonke iintlobo.”
Uphando oluninzi luye lwenziwa malunga neenzuzo ezinokubakho zokuhamba "ukuhamba umva," eli ligama eliqhelekileyo lokuhamba umva. Ngokutsho kophando lukaMatshi 2021, abathathi-nxaxheba ababehamba umva kwi-treadmill imizuzu engama-30 ngexesha elingaphezulu kweeveki ezine bandise ukulinganisela kwabo, isantya sokuhamba, kunye nokomelela kwentliziyo.
Iingcali zithi kufuneka uhambe kancinci xa uqala ukuhamba ubuyela umva. Ungaqala ngokwenza oko imizuzu emihlanu amaxesha ambalwa ngeveki
Ukongeza, ngokutsho kovavanyo lweklinikhi, iqela labasetyhini lalahlekelwa ngamafutha emzimbeni laza laphucula impilo yabo yentliziyo nokuphefumla emva kwenkqubo yeeveki ezintandathu yokubaleka nokuhamba ngasemva. Iziphumo zovavanyo zapapashwa kuhlelo luka-Epreli 2005 lwe-International Journal of Sports Medicine.
Olunye uphando lubonisa ukuba intshukumo yokubuyela umva inokunceda abo bane-osteoarthritis yamadolo kunye neentlungu ezingapheliyo zomqolo kwaye iphucule ukuhamba kunye nokulinganisela.
Ukuhambahamba emva kwexesha elide kunokulola ingqondo yakho kwaye kukuncede ugxile ngakumbi, kuba ingqondo yakho kufuneka iphaphe ngakumbi ngelixa uhamba ngale ndlela intsha. Ngenxa yesi sizathu, kunye nenyani yokuba ukuhamba umva kunceda ukulinganisela, ukongeza ukuhamba umva kwimisebenzi yakho yemihla ngemihla kunokuba luncedo kakhulu kubantu abadala, njengoko uphando luka-2021 lwezigulane ze-stroke ezingapheliyo lucebisile.

I-treadmill ephathekayo ye-LDK

Tshintsha izihlunu ozisebenzisayo

Kutheni ukubuyela umva kuluncedo kangaka? “Njengoko uqhubela phambili, yintshukumo elawulwa yimisipha yethanga,” utshilo uLandry Estes, ingcali eqinisekisiweyo yamandla kunye nokulungisa umzimba eCollege Station, eTexas. “Ukuba uhamba umva, kukutshintsha indima, amathambo akho ayatsha kwaye wenza ulwandiso lwedolo.”
Ngoko ke usebenzisa izihlunu ezahlukeneyo, nto leyo ehlala iluncedo, kwaye ikwakha amandla. “Amandla anokoyisa iimpazamo ezininzi,” utshilo uEstes.
Umzimba wakho nawo uhamba ngendlela engaqhelekanga. UWickham uthe uninzi lwabantu luphila kwaye luhamba kwi-sagittal plane (intshukumo yokuya phambili neyokubuyela umva) yonke imihla kwaye luhamba phantse kuphela kwi-front sagittal plane.
“Umzimba uqhelana neendlela oma ngazo, iintshukumo kunye neendlela oma ngazo rhoqo,” utshilo uWickham. “Oku kubangela uxinzelelo lwezihlunu kunye namalungu, nto leyo ebangela ukubuyiselwa kwamalungu, nto leyo ekhokelela ekugugulekeni kwamalungu, emva koko intlungu kunye nokwenzakala.” Sikwenza oku kwimisebenzi yethu yemihla ngemihla Okanye okukhona usenza umthambo omninzi ejimini, kokukhona usenza ngcono umzimba wakho.”

I-treadmill ye-shangy ephezulu ye-LDK

Ungaqala njani umkhwa wokuhamba ubuyela umva

Imidlalo ye-retro ayisiyonto intsha. Kangangeenkulungwane, amaTshayina ebebuyela umva ngenxa yempilo yawo yomzimba nengqondo. Ukubuyela umva kuqhelekile nakwimidlalo - cinga ngabadlali bebhola ekhatywayo kunye nabagwebi.
Kukho nemidyarho apho ubaleka uze uhambe umva, kwaye abanye abantu babaleka umva kwiminyhadala edumileyo efana neBoston Marathon. ULoren Zitomersky wakwenza oku ngo-2018 ukuze aqokelele imali yophando lwesifo sokuwa nokuzama ukwaphula irekhodi lehlabathi. (Wenza okokuqala, kodwa hayi okwesibini.)
Kulula ukuqalisa. Njengakweminye imithambo emitsha, into ephambili kukuthatha ixesha lakho. UWickham uthi ungaqala ngokuhamba umva imizuzu emihlanu izihlandlo ezimbalwa ngeveki. Okanye uhambe imizuzu engama-20, imizuzu emi-5 ubuyela umva. Njengoko umzimba wakho uqhela intshukumo, ungandisa ixesha nesantya, okanye uzame intshukumo enzima ngakumbi njengokuhamba umva ngelixa unqumle.
“Ukuba uselula kwaye uzilolonga rhoqo, ungahamba ubuyela umva kangangoko ufuna,” utshilo uWickham. “Ikhuselekile xa iyodwa.”
Bhalisela uthotho lweendaba ze-CNN zeFitness But Better. Isikhokelo sethu esinamacandelo asixhenxe siya kukunceda wenze umkhwa osempilweni, ngenkxaso yeengcali.

I-LDK flat treadmill

Ukukhetha ii-treadmills zangaphandle kunye nee-treadmills

Ukuhamba ngasemva ngelixa utsala isileyi yenye yeendlela zokuzilolonga azithandayo uEstes. Kodwa uthi ukuhamba ngasemva kulungile ukuba ungafumana i-treadmill esebenza ngokuzenzekelayo. Nangona i-treadmill yombane iyindlela yokukhetha, ukubaleka usebenzisa amandla akho kuluncedo ngakumbi, utshilo uEstes.
Ukuhambahamba ngaphandle ngendlela yakudala yenye indlela, kwaye omnye uWickham ucebisa. “Nangona i-treadmill ilinganisa ukuhamba, ayisiyonto yendalo. Ngaphezu koko, unokuba sengozini yokuwa. Ukuba uwela ngaphandle, ayisiyongozi kangako.”
Abanye abantu bazama ukupeda ngomqolo kwizixhobo zokomelela ezifana noomatshini be-elliptical ukuphucula ukomelela kwabo kunye nempilo yabo iyonke
Ukuba ukhetha ukuhamba ngesantya sakudala kwi-treadmill, ingakumbi eye-electric, qala ngokubamba ii-handrails uze ubeke isantya kwisantya esicothayo. Njengoko uqhela olu hambo, ungahamba ngokukhawuleza, wonyuse ukuthambeka, kwaye ukhulule ii-handrails.
Ukuba ukhetha ukuyizama ngaphandle, qala ukhethe indawo engenabungozi, njengendawo enengca epakini. Emva koko qala uhambo lwakho lwakudala ngokugcina intloko nesifuba sakho zime nkqo ngelixa uqengqeleka ukusuka kuzwane lwakho olukhulu ukuya esithendeni.
Nangona usenokufuna ukujonga ngasemva ngamanye amaxesha, awufuni ukukwenza oko rhoqo kuba kuya kuphazamisa umzimba wakho. Enye indlela kukuhamba nomhlobo ohamba phambili kwaye angenza njengamehlo akho. Emva kwemizuzu embalwa, tshintshana iindima ukuze nabahlobo bakho nabo bazuze kuko.
“Kumnandi ukukwazi ukwenza zonke iintlobo zomthambo,” utshilo uWickham. “Enye yazo kukwenza umva ngesantya esiphezulu.”