Makina opondaponda ndi oimikapo manja, monga zida zodziwika bwino, ngati sagwiritsidwa ntchito bwino, sangochepetsa mphamvu ya masewera olimbitsa thupi komanso angayambitse kuvulala pamasewera. Ogwiritsa ntchito ambiri, chifukwa chosamvetsetsa mfundo za zidazi, ali ndi kusamvetsetsana pazinthu monga kusintha liwiro ndi kuwongolera kaimidwe. Nkhaniyi ifotokoza zolakwika zodziwika bwinozi ndikupereka njira zowongolera pamodzi ndi mfundo za sayansi yamasewera kuti athandize ogwiritsa ntchito kugwiritsa ntchito zidazi mosamala komanso moyenera.
Treadmill: Pewani misampha yobisika ya liwiro ndi kaimidwe
Kusintha liwiro: Kutsata "mwachangu" m'malo mokhazikika
Cholakwika chofala:Pamene oyamba kumene amagwiritsa ntchitomakina opumira matayala, nthawi zambiri amathamanga kuti awonjezere mphamvu ya masewera olimbitsa thupi ndipo amaika liwiro loposa 8km/h mwachangu, zomwe zimapangitsa kuti awerama patsogolo, akwere masitepe, komanso agwe chifukwa chosatha kutsatira kamvekedwe kake. Anthu ena akadali ozolowera kuyamba ndi "liwiro la kuthamanga mofulumira", kunyalanyaza njira yotenthetsera thupi ndi kusintha, zomwe zimawonjezera chiopsezo cha kuwonongeka ndi kung'ambika kwa mafupa.
Njira yokonza:Kusintha liwiro kuyenera kutsatira mfundo ya "kuwonjezera pang'onopang'ono". Pa nthawi yotenthetsera (mphindi 5 zoyambirira), yambitsani minofu poyenda pa liwiro la 4-5km/h. Pa nthawi yochita masewera olimbitsa thupi, sankhani liwiro lothamanga la 6-7km/h kutengera luso lanu ndipo pitirizani kupuma bwino (kutha kulankhula bwino ndiye muyezo). Ngati mukufuna kuwonjezera mphamvu, musawonjezere liwiro ndi kupitirira 0.5km/h nthawi iliyonse. Sinthani mutatha mphindi 3 mpaka 5 mutasintha. Kafukufuku wa zamasewera akuwonetsa kuti liwiro lofanana komanso lolamulirika limatha kutentha mafuta bwino kwambiri pamene limachepetsa mphamvu yokhudza mafupa a bondo.
Kulamulira kaimidwe: Kuwerama msana ndi kuyenda mopitirira muyeso
Cholakwika chofala:Kuyang'ana pansi pa dashboard ndi chifuwa chowerama pamene mukuthamanga kungayambitse kupsinjika kwa minofu yakumbuyo. Pamene kuyenda kuli kotalika kwambiri, mphamvu yamphamvu imapangidwa pamene chidendene chikhudza pansi, chomwe chimapita ku mawondo ndi malo olumikizirana m'chiuno. Kugwedeza manja mopitirira muyeso kapena kukhala wovuta kwambiri ndipo kumasokonezabe thanzi la thupi.
Njira yokonza:Khalani ndi kaimidwe kabwino - khalani mutu wanu wowongoka, yang'anani patsogolo, masulani mapewa anu mwachibadwa, ndikulimbitsa minofu yanu yapakati kuti thupi lanu likhale lolimba. Sungani kuyenda kwanu pa 45% mpaka 50% ya kutalika kwanu (pafupifupi masentimita 60 mpaka 80). Choyamba yendani pakati pa mapazi anu kenako kankhirani ndi zala zanu kuti mugwiritse ntchito minofu ya miyendo yanu kuti muchepetse mphamvu yogunda. Pindani manja anu pa madigiri 90 ndikuwagwedeza mwachibadwa ndi thupi lanu, ndi kutalika kosapitirira pakati pa thupi lanu. Kaimidwe aka kamagwirizana ndi biomechanics ya anthu, kangathe kufalitsa kuthamanga kwa mafupa ndikuwonjezera kuthamanga bwino.
Makina oimirira ndi dzanja: Kulamulira kwasayansi kwa ngodya ndi kugwiritsa ntchito mphamvu
Ngodya Yoyimirira ndi Manja: "Yoyimirira ndi Manja Onse" Yovuta Mosazindikira
Cholakwika chofala:Mukagwiritsa ntchito makina oimirira ndi manja koyamba, munthu amafunitsitsa kuyesa kuyimirira ndi dzanja loyimirira la 90°, osanyalanyaza kusinthasintha kwa khosi ndi msana. Ogwiritsa ntchito ena amakhulupirira kuti Angle ikakhala yayikulu, zotsatira zake zimakhala zabwino, zomwe zimapangitsa kuti ubongo ukhale wodzaza kwambiri komanso zizindikiro monga chizungulire ndi nseru. Anthu ena anayamba kuchita ma handstand pamene Angle sinali yotsekedwa, ndipo kupendekeka mwadzidzidzi kwa zidazo kunayambitsa mantha.
Njira yokonza:Ngodya ya choyimilira cha dzanja iyenera kusinthidwa malinga ndi mulingo wa thupi wololera. Oyamba ayenera kuyamba pa 30° (komwe thupi limapanga ngodya ya 60° ndi nthaka), kusunga ngodya iyi kwa mphindi 1-2 nthawi iliyonse. Wonjezerani Ngodya ndi 5° mpaka 10° sabata iliyonse ndipo pang'onopang'ono muzolowere kufika pa 60° mpaka 70° (Ngodya iyi ndi yokwanira kale kukwaniritsa zosowa za msana). Mukasintha Ngodya, onetsetsani kuti mwatsimikiza kuti chipangizo chotsekacho chimapanga phokoso la "kudina" ndikukankhira pang'onopang'ono zidazo ndi dzanja lanu kuti muyese kukhazikika kwake. Sports medicine ikunena kuti zoyimilira za dzanja zoposa madigiri 75 sizipereka phindu lina kwa anthu wamba; m'malo mwake, zimawonjezera katundu pa dongosolo la mtima.
Kugwiritsa ntchito mphamvu ndi chitetezo: Kudalira mkono kuti uthandize ndipo kunyalanyaza kukhazikika
Cholakwika chofala:Pa nthawi yoyimirira m'manja, manja onse awiri amagwira zolimba zogwirira m'manja mwamphamvu, zomwe zimapangitsa kuti thupi likhale lolemera pa manja, zomwe zimapangitsa kuti mapewa azivutika. Ngati lamba la mpando silinavalidwe kapena silinamasulidwe, lidzataya chithandizo thupi likagwedezeka. Pambuyo poyimirira m'manja, kubwerera msanga pamalo ake oyambirira kumapangitsa kuti magazi abwerere nthawi yomweyo, zomwe zimapangitsa kuti ubongo usavutike.
Njira yokonza:Musanayambe, mangani lamba woteteza m'chiuno mwanu ndi pamimba. Kulimba kuyenera kukhala koti chala chimodzi chikhoza kulowetsedwa, kuonetsetsa kuti thupi lanu lili pafupi ndi zida. Mukayimirira ndi dzanja, sungani kukhazikika kwa thupi mwa kugwiritsa ntchito mphamvu kudzera m'minofu yapakati. Gwirizanitsani zogwirira ndi manja onse awiri mofatsa kuti muthandizire bwino ndikupewa kunyamula katundu. Mukatsika, yambitsani ntchito yotsika pang'onopang'ono ya chipangizocho (ngati ntchitoyi palibe, mukufunika thandizo kuchokera kwa wina kuti muyikenso pang'onopang'ono). Mukabwerera pamalo oyambira, khalani chete kwa masekondi 30 mpaka magazi anu atakhazikika musanadzuke. Opaleshoniyi ikutsatira mfundo za kayendedwe ka msana ndipo ingachepetse kukondoweza kwa mitsempha yamagazi chifukwa cha kusintha kwa malo a thupi.
Maganizo olakwika ambiri: Tsankho la chidziwitso pakugwiritsa ntchito zida
Musamatenthetse ndi kuziziritsa
Zolakwika zofala:Kuyimirira mwachindunji pa treadmill kuti muyambe kuthamanga kapena kugona pa makina oimirira ndi manja kuti muyambe kuchitazoyimirira m'manja,Kusiya nthawi yotenthetsera thupi. Imani makinawo ndipo muchoke nthawi yomweyo mutatha kuchita masewera olimbitsa thupi, osasiya kupumula minofu.
Njira yokonza:Chitani mphindi 5 mpaka 10 zotenthetsera thupi musanagwiritse ntchito - ogwiritsa ntchito makina opukutira thupi amatha kukweza miyendo yawo ndi kukweza miyendo yawo. Ogwiritsa ntchito makina opindika ayenera kusuntha khosi lawo (kutembenukira pang'onopang'ono kumanzere ndi kumanja) ndi m'chiuno (kupotoza pang'onopang'ono) kuti ayambe kugwira ntchito ndi minofu yapakati. Kutambasula minofu mosasunthika mukamaliza kuchita masewera olimbitsa thupi: Yang'anani kwambiri minofu ya treadmill (kutambasula khoma) ndi kutsogolo kwa ntchafu (kukweza mapazi oyimirira). Mfundo zazikulu za makina opumira ndi manja ndikumasula mapewa ndi msana (kukulitsa chifuwa ndi kutambasula) ndi khosi (kukhala pansi ndikuyika chibwano). Kusuntha kulikonse kuyenera kuchitika kwa masekondi 20 mpaka 30. Kutenthetsa thupi kumatha kuwonjezera kulimba kwa minofu, ndipo kuziziritsa thupi ndiko chinsinsi chochepetsera kuchulukana kwa lactic acid.
Kuchita masewera olimbitsa thupi mopitirira muyeso: Kutaya mphamvu pa kuchuluka ndi nthawi
Zolakwika zofala:Kugwiritsa ntchito makina opumira kwa ola limodzi tsiku lililonse kapena kuyimirira ndi manja kwa masiku angapo otsatizana kungayambitse kutopa kwa minofu ndi kufooka kwa chitetezo chamthupi.
Njira yokonza:Sinthani kuchuluka kwa maphunziro a treadmill mpaka katatu mpaka kanayi pa sabata, ndipo gawo lililonse limatenga mphindi 30 mpaka 45 (kuphatikizapo kutentha ndi kuziziritsa). Gwiritsani ntchito makina oimirira pamanja kawiri mpaka katatu pa sabata, ndipo gawo lililonse lisapitirire mphindi 5 (nthawi yowonjezereka). Thupi likatumiza "zizindikiro", ndikofunikira kuyimitsa - mwachitsanzo, ngati kupweteka kwa mafupa kumachitika pa treadmill kapena mutu ukupitirira kwa mphindi zoposa 10 mutayimirira pamanja, munthu ayenera kupuma kwa masiku 1-2 asanayambirenso maphunziro. Kuchita masewera olimbitsa thupi kumatsatira mfundo ya "kuchira kwambiri". Ndi kupuma pang'ono kokha komwe thupi limatha kuchira ndikukhala lamphamvu.
Kudziwa bwino momwe makina opumira ndi ma handstand amagwirira ntchito kumadalira kumvetsetsa mfundo yakuti "zipangizo zimatumikira thupi" - magawo monga liwiro ndi ngodya ziyenera kusinthidwa kuti zigwirizane ndi luso la munthu m'malo mongotsanzira ena mwachimbulimbuli. Pambuyo pokonza machitidwe olakwika, sikuti kungowonjezera luso la masewera olimbitsa thupi, komanso chiopsezo cha kuvulala pamasewera chingachepe ndi oposa 80%, zomwe zimapangitsa kuti thanzi likhale lolimba.
Nthawi yotumizira: Julayi-09-2025