Usafambisa Mapoka
Inobatsira zvakadini kutora masitepisi panzvimbo pokufambisa escalator kana kukwira? Pane zvishoma zvingashamiswa nezvikwiriso zvemasiteji zuva roga roga zvingaita mutsauko wehutano uye kuneta? Heano mamwe maonero pamusoro pekuti ingani makorikori ane 160-pound munhu anotya kutora masitepiti:
- 2 makoriyumu kune imwe ndege yezvikwiriso gumi nezviviri, anenge 0,7 makorikiti rimwe nerimwe rakakwira.
- 5 makorikiti paminiti achifamba zvishoma nezvishoma kumusoro. Aya ndiwo makorikoni aisazopisa amire pachitarisiko chechikepe kana kutora elevhiti.
- 11 makorikiti pamakwikwi ekukwira masitepiti pamhanho yekukurumidza.
- 11 makorikiti paminiti pamatanho ematanho kana kuti stair-treadmill
- 19 makorikiti neminiti inomhanya masitepisi.
- 4 makorikiti paminiti achifamba pasi pamatanho, zvakangofanana nekufamba pavhu rakaoma.
- 1,6 makoriyumu paminiti akamira pane imwe nzvimbo yepamusoro kana mune imwe yepamusoro, chimwe chetatu chemakori akaendeswa nokutora masitepisi zvishoma nezvishoma.
- Kupera kwegore, iwe unogona kurasikirwa nehafu yepaundi kana mararamiro ako ega ega achichinja aitora masitepiti kweminiti pazuva.
Kukwira kwepamusoro kunosangana nemisungo yakawanda kudarika kufamba pasi kana kumira. Iwe unoshandisa yako gluteus maximus uye nyundo kuti ukwire makwidza. Tsvina idzi dzinowedzera chiuno. Kuti utaure chiuno chako, tora matanho. Vamwe vane fitness vanoverenga masitepisi kana pasi vakakwira uye vachakupai mubhajiro nematoroji kuitira kukwira makwidza.
Kukwira kwepamusoro kune basa rakanaka rokuvaka muzuva rako. Imwe ye "nhanho duku" yakakurudzirwa paHoralthierUS.gov ndotora matanho.
Kubvisa Stairs kubva Mumisha Kune Drawbacks
Nevanhu vakwegura, dzimba dzomukati mumwechete uye dzimba dzine tenzi wekamuri pane imwe nzvimbo yepamusoro iri kuwedzera kudiwa. Vanhu vanoda kubvisa matanho kubva muupenyu hwavo. Kana iwe uine mabvi kana hip osteoarthritis, zvichida usaita masitepisi.
Kunze kwekuti iwe uine matambudziko akabatanidzwa, zvakanaka kupikisa misungo yako nemajosi zuva rimwe nerimwe.
Kurarama mune imwe nhurikidzwa mbiri semapurogiramu akazvidzivirira. Basa rakadai sokutakura zvinhu zvinokurumidza kukwira masitepisi zvinopisa kanopfuura kaviri makoriro sekutakura kune imwe nzvimbo pasi. Asi kana uine matambudziko akabatana iwe unogona kumira kutakura mitoro kumusoro uye pasi. Zvakanaka kuva neimba yekuchenesa pane imwechete yakafanana neyamakamuri, nekicheni pane imwechete yepamusoro. Iwe unogona kuwana ruzivo rwemasitepisi apo iwe hauna kutakura kuwedzera uremu uye pasi.
Chii Chichaita Kuti Iwe Utore Stazi?
Tsvakurudzo dzinoverengeka dzakatarisa nzira yakanakisisa yekukurudzira vanhu kutora masitepisi pane nzvimbo yekusimudzira kana yepamusoro panzvimbo dzezvitoro uye munzvimbo dzekushanda. Mharidzo pa stair risers yaiva imwe nzira yakaratidzwa kuva inoshanda. Nenzira yakawanda, kuva nemharidzo panguva iyo vanhu vanogona kuita sarudzo yekutora matanho nevanokusimudzira kana escalator inoshanda.
Kuita Nhanho Zvakanaka
Nhandare inofanirwa kuve yakanyatsowanikwa, isina kuvanzwa uye isina kunyorwa. Vanonzwa sevasurukirwa, nzvimbo inotyisa, kana nzvimbo yakachengeteka, yakajeka, inowanzoshandiswa-inoshandiswa? Architects, vakagadziri uye hutungamiri hwekuvaka vose vane basa mukuita masitepisi akawanda vanofamba-famba muzvivako zvehofisi, zvikoro, zvipatara uye zvivako zvehurumende.
Ichi ndicho chiyeuchidzo chekushanda kwakagadzirwa. Pane imwe nguva mumasitepisi, inogona kunge isina kunatswa, isina kugadziriswa kwemamiriro ekunze, uye kusagadziriswa. Hazvishamisi kuti vanhu vanongomirira chikepe.
Zvishoma Zvishoma Wedzera Up
Kutora masitepiti ingori imwe nhanho duku. Iwe unofanirwa kuwedzera mamwe maitiro maduku kuti ave akanyanya kushanda uye udye kudya kwakanakisisa kuitira kuti urambe wakagwinya uye utano. Nhanho huru inogona kunge iri kubudirira maitiro ekugadzirisa maitiro kuvanhu vane hutano -30 maminitsi pazuva rekurovedza muviri, zvakadai sokufamba kwenguva, mazuva mashanu pavhiki, uye simba rekushanda mazuva maviri pavhiki
Kuwedzera Zvivako Zvenguva Pakufamba Kwako Kushanda
Kuwedzera matanho ekufambisa kwako kunofadza inzira yakanaka yekuwedzera nguva dzekuwedzera -kushanda kwakasimba.
Kukwira kwepamusoro kuchasimudzira mwoyo wako kuwedzera uye kunotaurira chiuno chako uye kumashure kwehudyu dzako. Izvi ndizvo zvakanaka kuwedzera pakudzidzira.
> Sources:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities Mishonga & Science mune zveMutambo & Kuvhima . 2011; 43 (8): 1575-1581. doi: 10.1249 / mss.0b013e31821ece12.
> Bellicha A, Kieusseian A, Tataranni A, Charreire H, Oppert JM. Stair-kushandisa Mishandisirwo muMabasa uye Pagadziriro Yevanhu - Ongororo Yakarongeka yeKushanda uye Kuvimbiswa Kunze. Kudzivirira Mishonga . 2015 Jan; 70: 3-13. doi: 10.1016 / j.ypmed.2014.11.001.
> Mansi IA, Mansi N, Shaker H, Mabhangi D. "Stair Design muUnited States uye Kuderera: Kudiwa kwekuchinja." Southern Medical Journal , June 2009, 102: 6.