Kubata pazvinyorwa paunenge uchifamba kana kuti uchimhanyira pane zvinyorwa zvinoshandiswa tsika inowedzera migumisiro yekubasa kwako. Vanhu vazhinji vanogona kudzidzira ivo pachavo kuti vashandise treadmill vasingabatanidzi chitima. Kana ukangoita izvozvo, uchawana mamwe mazano kubva pakushanda kwako kwetreadmill.
Kana iwe uine humwe hutachiona hunokosha, kurukura zvaunoda iwe nechiremba wako uye mushonga wepanyama kuti uone kuti kuchinjwa kwakakodzera sei mamiriro ako ezvinhu.
Zvinetso zvakasikwa nekuchengeta Onto paTreadmill Rails
- Dongo rekugara uye kurongeka kwemuviri
- Inoderedza makirogiramu akapiswa
- Inoderedza migumisiro yekutamira
- Hazvisi kuvaka muyero
- Kutsika kwechimiro nekushambadzira
Treadmill Handrails Haafaniri Kushandiswa
Iwe unoshandisa zvigadziriswe chete nekuda kwekuti varipo? Kana wakanga uchangotora zvinyorwa kubva kune vamwe vakakupoteredza paimba yekurovedza? Iwe ungangodaro wakanzwa uine chivimbo chetsika yekugadzira uchishandisa rairi pakutanga uye hauna kumboedza kufamba kana kukwira pane treadmill hand-free. Vanhu vazhinji vanoshandisa zvigadziro zvekugadzirisa zvinyorwa zviduku, zvakakodzera, uye hazvina zvirwere zvakajeka zvinogona kupesana nekuenzanisa. Mutyairi Lorra Garrick, CPT, anopa mazano ekuzvidzivirira kwako kurega kushandisa zvigadziriswa.
1. Inononoka Pasi peTreadmill Kuti Ufambe Maoko-Asina
Tanga kufamba maoko-pasina nejasi rakasara kupfuura iwe raishandiswa kushandisa. Iwe unogona kunyange kutanga kutanga panguva yakadzika uye zvishoma nezvishoma kuwedzera iyo mushure memaminiti kana maviri.
Iwe uchave uri kuchinja muviri wako ma mechanics nenzira yakanaka, kushandisa yako mushure maziso nemakumbo ako kupfuura apo iwe wakanga uine rairi. Izvozvo zvinoreva kuti iwe unogona kuenda zvishoma uye kuwana zvakafanana, kana zviri nani, kubasa. Enda unononoka sezvaunoda kuti urambe uchienzanisa uye fomu yakanaka.
2. Funga nezvekuda kwako
Iye zvino funga nezvekugadzirisa .
Iwe unoda kufamba nemuviri wako wakarurama uye usingaregi. Simuka kubva muchiuno chako, uchifungidzira tambo yakanamatirwa kumusoro kwepamusoro wako. Simbisa mimba yako yepamuviri uye turu mutsara dzako mukati. Ita mashoma mapepa epfudzi kuti usunungure mhirizhonga pamutsipa wako, mapepa, uye kumusoro. Chinhu chako chinofanira kuva chakafanana kune pasi uye maziso mberi, kwete kutarisa pasi. Iwe unogona kunge uchisiya kuverenga kana kutarisa vhidhiyo kana iwe usingagoni kuisa bhuku kana skrini zvakanaka. Izvi zvinokubatsira kuti ufemere zvakakwana pamwe nekufamba uye unoshanda zvakanaka.
3. Maoko-Mahara paTreadmill Kufamba neZero Incline
Pakutanga, iwe ungada kushandisa kwete kana uchingoshandiswa paunenge uchinjaira kufamba pamusoro pekutsika kwete usingashandisi. Iwe uchange uchitora zvakawanda zvekuvhara muviri ikozvino sezvo iwe usingazendamira pairi rairi kana kutsigira zvimwe zvehutano hwako pamuviri. Kana uchinge wajaira kufamba zvakanaka pasina rairi, unogona kusiyanisa kufamba nekukurumidza-zvishoma.
4. Shandisa Zvakakosha zveTreadmill Incline
Iwe unogona kuva mumwe wevanhu vanoshandisa zvirairo paunenge uchishandisa treadmill yakakwirira, kunyanya nepamhanho. Zvakanakisisa kushandisa kutsika iwe unogona kubata maoko-pasina kuitira kuti iwe uwane rubatsiro rwakakwana rwahwo.
Sezvaunenge uchiita, iwe uchakwanisa kuenda nekukurumidza uye uchishandisa zvakawanda. Iwe unogona kunge uchikwira zvishoma nezvishoma kumucheto kunze , zvichida uri pasi pe3 mph. Gadzira chigadziro chetsika kune imwe nguva yakafanana neyekufamba kwako kunze.
5. Kudzivirirwa Pakutanga
Iwe unogona kushandisa zvigadziriswa paunenge uchienda uye uchibva pane treadmill uye iwe unogona kuvabata pakutanga apo unotanga kufamba kunofamba. Kana pane imwe nguva iwe unonzwa usina kugadzikana, shandisa zvinyorwa zvishomanana kusvikira iwe uchinzwa wakasimba. Slow the speed and adjust your posture. Iwe unogona kunge uri kuenda nekukurumidza kupfuura iwe unogona kuita iye zvino. Iwe uri kuve uchivandudza hutano hwakanaka uye unyanzvi pamusoro pemakore nemavhiki, usakurumidza.
Nguva dzose shandisa tambo yekuchengetedza iyo inomisa treadmill kana iwe uchigumburwa kana kuwa. Kana pane zvimwe zvipingamupinyi zvinogona kukanganisa mafambiro enyu akanaka, famba mberi uye shandisa zvinyorwa zvishoma uye zvinonoka kukurumidza kana kumisa treadmill.
Kunobva:
Berling J, Foster C, Gibson M, Doberstein S, Porcari J. "Migumisiro yekuchengetedza zvigadziriswa pamusana pemhepo yakagadziriswa panguva yekudzivirira-gadzirisa maitiro." J Cardiopulm Rehabil. 2006-Nov-Dec; 26 (6): 391-4.