Treadmill si yothandiza kokha pakulimbitsa thupi, komanso ndi chida chothandiza pophunzitsa anthu momwe angachiritsire matenda. Kaya ndi kuchira pambuyo pa opaleshoni, kubwezeretsa kuvulala kwa mafupa, kapena kuthana ndi matenda osatha, makina opumiraPatsani malo otetezeka komanso olamulidwa bwino ochitira masewera olimbitsa thupi. Nayi chitsogozo chothandiza chogwiritsira ntchito treadmill pophunzitsa anthu kuti azitha kuchira.
1. Kukonzekera maphunziro asanayambe kuchira
Nthawi zonse funsani dokotala kapena katswiri wa zamaganizo musanayambe kuchira kuti muwonetsetse kuti pulogalamu yochita masewera olimbitsa thupi ikugwirizana ndi vuto lanu. Komanso, dziwani kuti:
Sankhani makina oyenera oyeretsera thupi: Sankhani makina oyeretsera thupi okhala ndi makina oyeretsera thupi komanso malo otsetsereka osinthika kuti muchepetse kukhudzidwa kwa mafupa anu.
Valani nsapato zoyenera zamasewera: Sankhani nsapato zamasewera zomwe zimathandizira bwino komanso zimayamwa bwino kuti muteteze mapazi ndi mawondo anu.
Kuchita masewera olimbitsa thupi: Chitani masewera olimbitsa thupi kwa mphindi 5-10, monga kutambasula kapena kuyenda pang'onopang'ono, kuti minofu ndi mafupa ziyambe kugwira ntchito.
2. Njira zenizeni zophunzitsira anthu kuti azitha kuchira
Kutengera ndi zolinga zobwezeretsa thanzi komanso momwe munthu alili, njira zotsatirazi zophunzitsira zitha kusankhidwa:
(1) Maphunziro oyenda
Yoyenera: kuchira pambuyo pa opaleshoni, kuvulala kwa mafupa kapena kusachita masewera olimbitsa thupi kwa nthawi yayitali.
Njira: Ikani liwiro la treadmill kufika pa 2-4 km/h, sinthani mtunda kufika pa 0%, yendani kwa mphindi 10-20 nthawi iliyonse, pang'onopang'ono onjezerani nthawi ndi liwiro.
Dziwani: Sungani thupi lanu lili choyimirira ndipo pewani kudalira kwambiri zogwirira.
(2) Kuthamanga pang'ono
Oyenera: odwala omwe ali ndi vuto la mtima kapena matenda osatha.
Njira: Ikani liwiro kufika pa 4-6 km/h, sinthani malo otsetsereka kufika pa 1-2%, ndipo thamangani kwa mphindi 15-30 nthawi iliyonse.
Dziwani: Yang'anirani kugunda kwa mtima mkati mwa malo otetezeka (nthawi zambiri 50-70% ya kugunda kwakukulu kwa mtima).
(3)Kuyenda motsetsereka
Yoyenera: kubwezeretsa bondo kapena kuphunzitsa mphamvu ya miyendo ya m'munsi.
Njira: Ikani liwiro kufika pa 3-5 km/h, sinthani malo otsetsereka kufika pa 5-10%, ndipo phunzitsani kwa mphindi 10-15 nthawi iliyonse.
Dziwani: Malo otsetsereka sayenera kukhala okwera kwambiri kuti bondo lisavutike kwambiri.
(4) Maphunziro a nthawi yopuma
Oyenera: anthu omwe akufunika kukonza ntchito ya mtima ndi mapapo kapena kagayidwe kachakudya m'thupi.
Njira: Sinthani pakati pa kuyenda mofulumira ndi kuyenda pang'onopang'ono, monga kuyenda mofulumira kwa mphindi imodzi (liwiro 5-6 km/h), kuyenda pang'onopang'ono kwa mphindi ziwiri (liwiro 3-4 km/h), bwerezani nthawi 5-10.
Zindikirani: Sinthani mphamvu malinga ndi momwe thupi lilili kuti mupewe kutopa kwambiri.
3. Malangizo Othandizira Pakuphunzitsidwa Kubwezeretsa Anthu Odwala
Gawo ndi Gawo: Yambani ndi mphamvu yochepa komanso nthawi yochepa ndipo pang'onopang'ono onjezerani kuchuluka kwa masewera olimbitsa thupi.
Yang'anirani momwe thupi limachitira: Ngati mukumva kupweteka, chizungulire, kapena kupuma movutikira, siyani kuchita masewera olimbitsa thupi nthawi yomweyo ndipo funsani dokotala.
Khalani ndi kaimidwe koyenera: Imani molunjika, yang'anani patsogolo, gwedezani manja anu mwachibadwa, ndipo pewani kuwerama kapena kudalira kwambiri malo opumulira manja.
Unikani momwe zinthu zikuyendera nthawi zonse: Sinthani dongosolo la maphunziro malinga ndi zotsatira za kukonzanso kuti muwonetsetse kuti ndi zasayansi komanso zotetezeka.
4. Kupumula pambuyo pa maphunziro obwezeretsa thanzi
Mukamaliza maphunziro, chitani zinthu zopumula kwa mphindi 5-10, monga kuyenda pang'onopang'ono kapena kutambasula thupi, kuti thupi libwerere pang'onopang'ono ku bata. Kuphatikiza apo, madzi okwanira komanso zakudya zabwino zimathandiza kuti thupi libwererenso bwino.
Mapeto
Treadmill imapereka malo otetezeka komanso owongolera maphunziro okonzanso, omwe ndi oyenera anthu omwe ali ndi zosowa zosiyanasiyana zokonzanso. Kudzera mu njira zophunzitsira zasayansi komanso kukonzekera bwino, makina opumira sangangofulumizitsa njira yokonzanso, komanso kupititsa patsogolo thanzi lonse. Motsogozedwa ndi dokotala kapena mphunzitsi waluso, gwiritsani ntchito moyeneramakina opumira matayala kuti njira yanu yobwerera ku moyo ikhale yothandiza komanso yotetezeka.
Nthawi yotumizira: Marichi-20-2025