Kusintha liwiro ndi kutsetsereka kwa ma treadmill amalonda: Ntchito ndi zosankha

Pakati pa ntchito zambiri za makina othamanga amalonda, ntchito zowongolera liwiro ndi kutsetsereka zimagwira ntchito yofunika kwambiri pakukwaniritsa zosowa za ogwiritsa ntchito osiyanasiyana.

Kusintha liwiro la malondamakina opumira Nthawi zambiri imakhala yotakata, nthawi zambiri kuyambira pa kilomita imodzi pa ola limodzi mpaka makilomita 20 pa ola limodzi kapena kupitirira apo. Kuthamanga kotsika ndi koyenera anthu omwe akutenthedwa akuyenda, akuphunzitsidwa bwino, kapena omwe akuyamba masewera. Mwachitsanzo, kwa okalamba ena kapena omwe ali ofooka, kuyenda pang'onopang'ono pa liwiro la makilomita 3 mpaka 5 pa ola limodzi sikungolimbitsa thupi kokha komanso sikungapangitse kuti thupi likhale lolemera kwambiri. Kuthamanga kwapakati, pafupifupi makilomita 6 mpaka 12 pa ola limodzi, ndikoyenera kuchita masewera olimbitsa thupi ambiri a People's Daily jogging, omwe amathandiza kukonza ntchito ya mtima ndi mapapo ndikuwonjezera kupirira. Gawo la kuthamanga kwambiri, lomwe lili ndi liwiro loposa makilomita 12 pa ola limodzi, lapangidwira othamanga akatswiri kapena omwe akutsatira maphunziro amphamvu. Angathe kuwonjezera liwiro lawo ndi mphamvu zawo zophulika pothamanga pa liwiro lalikulu.

Kusintha kwa malo otsetsereka nakonso kumakhala kolemera komanso kosiyanasiyana. Kusintha komwe kumachitika kawirikawiri kuli pakati pa 0 ndi 20%, ndipo ngakhale ma treadmill ena apamwamba kwambiri amatha kufika pamtunda wotsetsereka kwambiri wa madigiri 45. Pamene malo otsetsereka ali zero, amatsanzira kuthamanga pamalo otsetsereka, omwe ndi njira yophweka kwambiri yochitira masewera olimbitsa thupi. Pamene malo otsetsereka akuwonjezeka, zimakhala ngati kukwera malo otsetsereka, zomwe zingathandize kwambiri kulimbitsa mphamvu ya masewera olimbitsa thupi. Mwachitsanzo, kukhazikitsa malo otsetsereka a 5-10% kuli kofanana ndi kuthamanga pamalo otsetsereka pang'ono. Izi ndizothandiza kwambiri pochita masewera olimbitsa thupi a minofu ya miyendo, makamaka ma quadriceps kutsogolo kwa ntchafu ndi gastrocnemius m'mabere. Kutsetsereka kwakukulu kwa 15%, kuyandikira malo otsetsereka, kumatha kuvutitsa kwambiri kupirira ndi mphamvu za munthu, zomwe zimapangitsa kuti zikhale zoyenera kwa ogwiritsa ntchito omwe ali ndi maziko enaake amasewera omwe akufuna kuchita maphunziro ovuta kwambiri.

Ntchito zosinthira liwiro ndi malo otsetsereka zimapatsa ogwiritsa ntchito njira zosiyanasiyana zochitira masewera olimbitsa thupi. Mwa kuphatikiza liwiro ndi malo otsetsereka osiyanasiyana, zochitika zosiyanasiyana zothamanga zitha kuyerekezeredwa, monga kuthamanga mofulumira pamalo otsetsereka, kuthamanga m'malo otsetsereka pang'ono, ndi kuthamanga m'malo otsetsereka, kupewa kutopa ndi masewera olimbitsa thupi ndikuwonjezera chisangalalo ndi kugwira ntchito bwino kwa masewera olimbitsa thupi.

Mukasankha malondamakina opondapo mapazi,ndikofunikira kuganizira mokwanira za kusavuta ndi kulondola kwa liwiro ndi kutsetsereka. Mawonekedwe ogwirira ntchito ayenera kukhala osavuta kumva, ndipo mabatani osinthira ayenera kukhala osavuta komanso odalirika, kulola ogwiritsa ntchito kusintha mosavuta komanso mwachangu malinga ndi magawo omwe amafunikira panthawi yoyenda. Nthawi yomweyo, chisamaliro chiyeneranso kuperekedwa ku kukhazikika ndi kuwongolera phokoso la treadmill pa liwiro ndi malo otsetsereka osiyanasiyana. Ngati treadmill ikukumana ndi mavuto monga kugwedezeka ndi phokoso lochulukirapo ikathamanga pa liwiro lalikulu kapena pamalo otsetsereka, sizingokhudza zomwe ogwiritsa ntchito amakumana nazo komanso zimaikanso zoopsa pachitetezo.

Kusinthasintha liwiro ndi kutsetsereka ndi chimodzi mwa zinthu zofunika kwambiri pa ma treadmill amalonda. Kusankha bwino ndi kugwiritsa ntchito ntchito ziwirizi kungapatse ogwiritsa ntchito mapulani olimbitsa thupi omwe ali ndi zosowa zawo komanso ogwira mtima, kukwaniritsa zosowa za masewera olimbitsa thupi amitundu yosiyanasiyana.