Treadmills chinhu chakajairika chemidziyo inoshandiswa nevanhu vemazuvano kuita indoor aerobic exercise.Paunenge uchidzidzira pane treadmill, kukwira chikomo inzira inoshanda kwazvo yekuvandudza cardiorespiratory fitness, simba remhasuru uye kutsungirira.Nekudaro, zvakakosha kuti uzive maitiro ekuita nemazvo kukwira gomo kukwira treadmill kudzidziswa.Nhasi, tiri kukupa mashoma akakosha anongedzo ekushandisa nemazvo treadmill yekudzidzira kukwira gomo.
1.Kusarudza gradient yakakodzera uye nekukurumidza
Imwe yemisimboti yekutanga yekudzidziswa kukwira gomo ndeyekusarudza giredhi rakakodzera uye nekumhanya.Kune vanotanga, zvinokurudzirwa kutanga neakadzika gradient uye zvishoma nezvishoma kuwedzera gradient mushure mekujaira.Pakutanga, iyo gradient inogona kusetwa pa1-2% uye kumhanya kunogona kudzorwa mukati mekunyaradza kwako.Sezvo kugona kugadzirisa kuchivandudza, zvishoma nezvishoma wedzera gradient kusvika 3-6%, uye kumhanya kunogona kugadziridzwa zvakakodzera zvichienderana nemamiriro ega ega, asi iwe unofanirwa kuchengetedza kurova kwemoyo wako mukati menzvimbo yakakodzera yekudzidziswa.
2.Kuchengeta chimiro chakarurama
Zvakakosha kuchengetedza kumira kwakakodzera paunenge uchidzidzira kukwira kwechikomo pane treadmill.Kutanga, chengetedza kuchengetedza chimiro chepamusoro chemuviri, chengetedza chipfuva chako kunze uye dumbu rako mukati, uye dzivisa kuzembera muviri wako wepamusoro mberi.Chechipiri, chengeta maoko ako akasununguka uye achizununguka achienderana nerhythm.Pakupedzisira, kutsika kwetsoka kunofanira kuva kwakasimba uye kwakadzikama, uye tsoka nemakumbo emakumbo zvinofanira kuchengetwa zvakasununguka kuti zvidzivise kudarika-kunyanya kutungamirira kukuvara.
3.Kudzora kufema
Maitiro ekufema akakodzera anogona kuvandudza kushanda uye nyaradzo yekurovedza muviri panguva yekukwira chikomo chekudzidzira treadmill.Kufema kwakadzika kunokurudzirwa, kufema zvakanyanya kuburikidza nemhino uye kutora mweya shure pane exhale.Edza kuwiriranisa kufema kwako nenhanho yako uye ichengetedze yakatsiga uye ine mutinhimira.
4.Regular rehabilitation training
Kudzidzira kudzoreredza kwakakosha kwakakosha panguva yekudzidziswa kwechikomo kukwira treadmill.Mushure mechikamu chega chega chekudzidzisa, ita nyore kutambanudza uye kuzorora maekisesaizi kubatsira mukupora kwemhasuru.Mukuwedzera, ronga nguva dzekudzidzira nekuchenjera kuti upe muviri wako kuzorora kwakakwana uye nguva yekupora.
5.Individualized kudzidzisa zvirongwa
Chekupedzisira, zvakakoshawo kugadzira chirongwa chakakodzera chekudzidzisa zvinoenderana nemamiriro ako pachako.Zvinoenderana nezvinangwa zvako uye chimiro chemuviri, gadzira yakagadziridzwa chikomo kukwira treadmill chirongwa chekudzidzisa, kusanganisira kudzidziswa kusimba, nguva uye kuwanda.Zvinokurudzirwa kutsvaga hutungamiriri hwemurairidzi wemitambo yehunyanzvi kugadzira hurongwa hwekudzidzisa wega.
Kupfupisa, kudzidziswa kwakakodzera kwechikomo-kukwira treadmill kunogona kunyatso kuvandudza basa remoyo uye simba remhasuru, asi iwe unofanirwa kutarisisa pakusarudza kwakaringana uye kumhanya, uye kuterera kuchengetedza kwakaringana maitiro uye maitiro ekufema.Kudzidzira kupora nguva dzose uye kugadzirwa kwechirongwa chakakodzera chekudzidzisa kunoenderana nemamiriro ega ega kuchaita kuti pave nemhedzisiro yekudzidziswa iri nani.
Nguva yekutumira: Mar-07-2024