Ma Treadmill ndi zida zolimbitsa thupi zomwe zimagwiritsidwa ntchito kwambiri ndi anthu ambiri omwe amatsatira masewera olimbitsa thupi. Kaya ndinu oyamba kumene kapena odziwa bwino masewera olimbitsa thupi, kudziwa minofu yomwe mukufuna kugwiritsa ntchito pa treadmill ndikofunikira kwambiri kuti mukwaniritse bwino masewera olimbitsa thupi anu ndikukwaniritsa zolinga zanu zolimbitsa thupi. Mu blog iyi, tiwona bwino minofu yosiyanasiyana yomwe treadmill imagwira ntchito kuti mupange chisankho chodziwa bwino momwe mungalimbikitsire ndikulimbitsa thupi lanu.
1. Minofu ya m'munsi mwa thupi:
Ma Quadriceps:
Ma quadriceps ndi minofu inayi yomwe ili kutsogolo kwa ntchafu ndipo ndi minofu yayikulu yomwe imagwiritsidwa ntchito pogwiritsa ntchito treadmill. Pa nthawi yomwe sitepe iliyonse ikutseguka, minofu iyi imagwira ntchito limodzi kuti itambasule bondo. Kuti muwongolere ma quadriceps, onjezerani kupendekera kwa treadmill kapena kuyang'ana kwambiri poyenda kapena kuthamanga kukwera phiri.
Zingwe za hamstrings:
Ma hamstrings, omwe ali kumbuyo kwa ntchafu, amathandiza bondo kugwedezeka ndipo amagwira ntchito yofunika kwambiri pa mphamvu yonse ya mwendo. Ngakhale kuti treadmill imagwira ntchito makamaka pa quadriceps, imagwiranso ntchito pa hamstrings kuti ikhazikitse mwendo nthawi iliyonse.
Zakudya zotsekemera:
Minofu ya gluteal, kuphatikizapo gluteus maximus, gluteus medius, ndi gluteus minimus, ndi minofu yayikulu ya matako. Minofu imeneyi imalimbitsa thupi lanu la pansi panthawi yochita masewera olimbitsa thupi. Kuti muwonjezere mphamvu ya chiuno, tsitsani treadmill kapena yendani kapena thamangani pamalo osafanana.
Mavericks:
Mukagwiritsa ntchito treadmill, minofu ya ng'ombe, kuphatikizapo gastrocnemius ndi soleus, imagwira ntchito mosinthasintha. Imathandiza kukwera kuchokera pansi ndipo imagwira ntchito nthawi iliyonse (makamaka mukamathamanga). Sankhani kukweza ng'ombe kapena kuphatikiza kuyenda m'phiri ndi kuthamanga kuti mupitirize kugwira ntchito minofu imeneyi.
2. Minofu ya m'kati ndi ya pamwamba pa thupi:
Mimba:
Minofu ya m'mimba imagwira ntchito yofunika kwambiri polimbitsa thupi la thupi pogwiritsa ntchito makina opukutira matayala. Ngakhale kuti sakulunjika mwachindunji, amakulolani kuti mukhalebe ndi kaimidwe kowongoka komanso kukhazikika bwino panthawi yochita masewera olimbitsa thupi. Kuti mupitirize kugwira ntchito bwino pakati panu, ganizirani kuchita masewera olimbitsa thupi a mbali imodzi kapena a mbali imodzi pa makina opukutira matayala.
Ma Slashes:
Zili mbali zonse ziwiri za mimba, ndipo ma oblique amathandiza kuzungulira thunthu ndi kuyenda mbali ndi mbali. Kuti minofuyi ipindule kwambiri, chitani ma lunges a m'mbali kapena kupotoza matabwa pa treadmill.
Minofu ya kumbuyo:
Ngakhale kuyenda ndi kuthamanga pa treadmill si chinthu chachikulu chomwe chimagwiritsidwa ntchito, kumagwira ntchito ndi minofu yosiyanasiyana ya kumbuyo, kuphatikizapo erector spinae, rhomboids, ndi trapezius. Minofu imeneyi imagwira ntchito limodzi kuti ikhazikitse msana wanu panthawi yoyenda. Imalimbitsa mafupa a kumbuyo mwa kukhalabe ndi kaimidwe koyenera, kuyang'ana kwambiri kutsogolo pang'ono, ndikuwonjezera kuyenda kwa mkono pamene mukugwira zogwirira.
Treadmillndi chida chothandiza komanso chothandiza kwambiri cholimbitsa thupi chomwe chimayang'ana minofu yosiyanasiyana. Kudziwa minofu yomwe imagwiritsidwa ntchito makamaka panthawi yolimbitsa thupi kumakupatsani mwayi wopanga pulogalamu yonse yolimbitsa thupi yomwe imakuthandizani kukwaniritsa zomwe mukufuna. Kumbukirani kuphatikiza kusinthasintha kwa liwiro, kupendekera, ndi mayendedwe osiyanasiyana a manja kuti minofu ikhale yogwira ntchito bwino komanso kuti muzichita masewera olimbitsa thupi athunthu. Gwiritsani ntchito treadmill ngati chida cholimbitsa thupi lonse ndikusangalala ndi zabwino zambiri zomwe imapereka pamene mukupita ku moyo wathanzi.
Nthawi yotumizira: Julayi-21-2023