Kuyini ukuhamba ubuyela emuva nge-treadmill

Uma ungena kunoma iyiphi ijimu, cishe uzobona umuntu ehamba emuva ku-treadmill noma epheyila emuva kumshini ojikelezayo. Nakuba abanye abantu bengenza izivivinyo eziphikisanayo njengengxenye yohlelo lokwelapha ngokomzimba, abanye bangakwenza ukuze bathuthukise ukufaneleka kwabo ngokomzimba kanye nempilo yabo iyonke.
“Ngicabanga ukuthi kuyamangalisa ukufaka ukunyakaza okubuyela emuva osukwini lwakho,” kusho uGrayson Wickham, isazi sezokwelapha ngokomzimba eLux Physical Therapy and Functional Medicine eNew York City. “Abantu bahlala isikhathi eside kulezi zinsuku, futhi kukhona ukuntuleka kokunyakaza kwazo zonke izinhlobo.”
Ucwaningo oluningi selwenziwe ngezinzuzo ezingaba khona “zokuhamba nge-retro,” okuyigama elijwayelekile lokuhamba nge-backback. Ngokusho kocwaningo lwangoMashi 2021, abahlanganyeli abahamba nge-treadmill imizuzu engama-30 ngesikhathi esingaphezu kwamasonto amane bandise ibhalansi yabo, isivinini sokuhamba, kanye nokuqina komzimba kwenhliziyo nokuphefumula.
Ochwepheshe bathi kufanele uhambe kancane uma uqala ukuhamba uhlehla. Ungaqala ngokwenza lokhu imizuzu emihlanu izikhathi ezimbalwa ngesonto
Ngaphezu kwalokho, ngokusho kokuhlolwa kwezokwelapha, iqembu labesifazane lalahlekelwa amafutha emzimbeni futhi lathuthukisa ukuqina kwenhliziyo nokuphefumula kwabo ngemuva kohlelo lwamasonto ayisithupha lokugijima nokuhamba nyovane. Imiphumela yokuhlolwa yanyatheliswa kumagazini ka-Ephreli 2005 we-International Journal of Sports Medicine.
Olunye ucwaningo lubonisa ukuthi ukunyakaza emuva kungasiza labo abane-osteoarthritis yamadolo kanye nobuhlungu obungapheli emhlane futhi kuthuthukise ukuhamba nokulinganisela.
Ukuhamba nge-retro kungalola ngisho nengqondo yakho futhi kukusize ugxile kakhulu, njengoba ubuchopho bakho budinga ukuqaphela kakhulu ngenkathi uhamba ngale ndlela entsha. Ngenxa yalesi sizathu, kanye neqiniso lokuthi ukunyakaza emuva kusiza ukulinganisela, ukwengeza ukuhamba emuva enkambisweni yakho yansuku zonke kungaba usizo kakhulu kubantu abadala, njengoba ucwaningo lwango-2021 lweziguli ezinesifo sohlangothi esingamahlalakhona lusikisela.

I-treadmill ephathekayo ye-LDK

Shintsha imisipha oyisebenzisayo

Kungani ukubuyela emuva kusiza kangaka? “Njengoba ushayela phambili, kuwukunyakaza okubusa imisipha yethanga,” kusho uLandry Estes, uchwepheshe wamandla nokulungisa umzimba oqinisekisiwe eCollege Station, eTexas. “Uma uhamba ubuyela emuva, kuwukushintsha indima, ama-quadriceps akho ayashisa futhi welula idolo.”
Ngakho-ke usebenzisa imisipha ehlukene, okuhlala kuzuzisa, futhi kwakha amandla. “Amandla anganqoba amaphutha amaningi,” kusho u-Estes.
Umzimba wakho nawo uhamba ngendlela engavamile. UWickham uthe abantu abaningi baphila futhi bahamba ngendiza ye-sagittal (ukunyakaza phambili nangemuva) nsuku zonke futhi bahamba cishe kuphela ngendiza ye-sagittal engaphambili.
“Umzimba uzivumelanisa nezimo, ukunyakaza kanye nezimo ovame ukuzenza,” kusho uWickham. “Lokhu kubangela ukucindezeleka kwemisipha namalunga, okubangela ukuqina kwamalunga, okuholela ekugugeni nasekudabukeni kwamalunga, bese kuba ubuhlungu nokulimala.” Sikwenza lokhu emisebenzini yethu yansuku zonke Noma uma ufaka ukuzivocavoca okwengeziwe ejimini, kulapho kuba ngcono khona emzimbeni wakho.”

I-treadmill ye-shangy ephezulu ye-LDK

Ungaqala kanjani umkhuba wokuhamba ubuyela emuva

Imidlalo ye-retro ayiyona into entsha. Sekungamakhulu eminyaka amaShayina ehlehla ngenxa yempilo yawo engokomzimba nengokwengqondo. Ukubuyela emuva nakho kuvamile kwezemidlalo - cabanga ngabadlali bebhola kanye nabaphenyi.
Kukhona ngisho nemijaho lapho ugijima khona futhi uhamba ubuyela emuva, kanti abanye abantu bagijima ubuyela emuva emicimbini edumile njengeBoston Marathon. ULoren Zitomersky wakwenza lokhu ngo-2018 ukuze aqoqe imali yocwaningo lwesifo sokuwa nokuzama ukwephula irekhodi lomhlaba. (Wenza elokuqala, kodwa hhayi elokugcina.)
Kulula ukuqala. Njenganoma yikuphi ukuvivinya umzimba okusha, isihluthulelo ukuzinika isikhathi sakho. UWickham uthi ungaqala ngokuhamba ubuyela emuva imizuzu emihlanu izikhathi ezimbalwa ngesonto. Noma uhambe imizuzu engama-20, imizuzu emi-5 ubuyela emuva. Njengoba umzimba wakho usujwayele ukunyakaza, ungandisa isikhathi nesivinini, noma uzame ukunyakaza okunzima njengokuhamba ubuyela emuva ngenkathi ugoqa.
“Uma usemncane futhi uzivocavoca njalo, ungahamba uhlehle isikhathi eside ngendlela othanda ngayo,” kusho uWickham. “Kuphephile uma kukodwa.”
Bhalisela uchungechunge lwezindaba ze-CNN lwe-Fitness But Better. Umhlahlandlela wethu onezingxenye eziyisikhombisa uzokusiza ukuthi ujwayelane nesimiso esinempilo, ngokusekelwa ochwepheshe.

I-LDK flat treadmill

Ukukhetha ama-treadmill angaphandle kanye nama-treadmill

Ukuhamba ubuyela emuva ngenkathi udonsa isileyidi kungenye yezindlela zokuzilolonga ezithandwa kakhulu ngu-Estes. Kodwa uthi ukuhamba ubuyela emuva nakho kuhle uma ungathola i-treadmill esebenza ngokuzenzakalelayo. Nakuba i-treadmill kagesi iyindlela ongayikhetha, ukugijima ngamandla akho kuzuzisa kakhulu, kusho u-Estes.
Ukuhamba ngaphandle ngendlela yakudala kungenye indlela, futhi omunye uWickham uyatusa. “Ngenkathi i-treadmill ilingisa ukuhamba, akuyona into yemvelo. Ngaphezu kwalokho, unethuba lokuwa. Uma uwela ngaphandle, akunangozi kangako.”
Abanye abantu bazama ukujika ama-pedaling emuva emishinini yokuzivocavoca njengemishini ye-elliptical ukuze bathuthukise ukuqina kwabo kanye nempilo yabo iyonke
Uma ukhetha ukuhamba nge-retro nge-treadmill, ikakhulukazi kagesi, qala ubambe izibambo bese usetha ijubane ngesivinini esiphansi. Njengoba usujwayela lokhu kunyakaza, ungahamba ngokushesha, wandise ukuthambekela, bese udedela izibambo.
Uma ukhetha ukuyizama ngaphandle, qala ngokukhetha indawo engeyona ingozi, njengendawo enotshani epaki. Bese uqala uhambo lwakho lwakudala ngokugcina ikhanda nesifuba sakho siqonde phezulu ngenkathi ugingqa kusukela ozwaneni lwakho olukhulu kuya esithendeni sakho.
Nakuba kungase kudingeke ubheke emuva ngezikhathi ezithile, awufuni ukukwenza njalo ngoba kuzophazamisa umzimba wakho. Enye indlela ukuhamba nomngane ohamba phambili futhi ongenza njengamehlo akho. Ngemva kwemizuzu embalwa, shintsha izindima ukuze nabangani bakho nabo bazuze kukho.
“Kuhle kakhulu ukukwazi ukwenza zonke izinhlobo zokuzilolonga,” kusho uWickham. “Enye yazo ukuqondisa emuva.”