Ukuqhathanisa amakholori, ukukhula kwemisipha, ukuphepha, nemizwelo
I-treadmill isibe yingxenye yecala lokuzivocavoca futhi, kubantu abathile, indawo kuphela lapho benza noma yikuphi ukusebenza okusemthethweni. Ngokuqinisekile, ama- rollreader anezinzuzo zawo ngoba avumela ukuba ugijime unyaka wonke kungakhathaliseki ukuthi sezulu noma yisizini.
Kodwa ukugijima ku-treadmill empeleni kuqhathaniswa nokusebenza ngaphandle? Ingabe omunye ushisa amakholori amaningi kunezinye, noma kukhona izinzuzo ezingase zisishukumisele ukuba sishintshe isimiso sethu sokuzivocavoca?
Ukuqhathanisa amaKhalori
Izinzuzo zokugijima zikhulu kakhulu uma usebenza endlini noma ngaphandle, futhi ekugcineni, inani lamakholori owashisayo alincike kakhulu kulokho ozogijima khona kodwa ukuthi uyashesha kangakanani.
Uma kuthiwa, abantu abaningi bayokutshela ukuthi ukugijima ngaphandle kudinga amandla angaphezu kwalokho okwenzayo esitokisini. Futhi lokhu kubonakala kunengqondo ngokuziqhenya ngoba uhlale uhamba ngezinyawo, ulwa nomoya, futhi uhamba ngokushesha futhi uqala, konke okwandisa ukwedlula ikhalori.
Kodwa kungakhathaliseki ukuthi ushisa amakholori amaningi kunengxabano. Esinye isifundo esaziwayo esanyatheliswa ngo-1996 siphakamise ukuthi udinga ukugijima ngamaphesenti owodwa uhambe esitokisini ukuze kulingane nokusebenza ngaphandle.
Nakuba lokhu kubonakala kubonisa ukuthi ukugijima ngaphandle kudinga amandla amaningi, isiphetho sasinganiselwe ukuthi isifundo sasihlanganisa kuphela abagijimi abanolwazi. Ngisho phakathi kwalabadlali bezemidlalo, ukulinganiswa kwafinyeleleka kuphela lapho kuhamba ngesivinini esingaphezu kwamamitha angu-7.09 ngehora (noma cishe ngamakhilomitha angu-8.5 ngehora).
Masibhekane nakho, iningi lethu ligijimela kancane kancane kunalokhu. Ngakho-ke, umbuzo wokuthi ukugijima ngaphakathi noma ngaphandle kungendlela engcono yokushisa ukhalori ngokuyinhloko ukugeza. Yeka ukuthi usebenza kanzima kangakanani ngakolunye uhlangothi, kubonakala sengathi kuyinto eqinisekile yokwenza.
Ukukhula Kwemisipha Nokuphepha
Enye inkolelo ethandwayo yukuthi ukugijima esitokisini kungcono emzimbeni wakho njengoba kunomthelela omncane kumajoyini namathishu asebenzayo.
Futhi ngenkathi lokho kungasikisela ukuthi ama-tapreader "aphephile," abukho ubufakazi obungempela bokusekela lokhu. Eqinisweni, ucwaningo oluthile lubonise ukuthi ukugijima kwi-treadmill kwakha imisipha ephansi kakhulu edingekayo ukuvikela la malungu asengozini.
Ucwaningo olulodwa luka-2016 oluvela eMnyangweni Wezokubuyiselwa Kwezemidlalo eWoosong University eKorea lubonise ukuthi ukuphuma ngaphandle kwaba nethonya elihle nakakhulu emiphakathini engezansi, okwandisa kokubili ukuhamba kwamazinyo kanye namandla onke emilenze (njengoba kulinganiswa ngamehlo gxuma).
Ngokuvamile, ukuphuma ngaphandle kuyindlela engcono kakhulu yokwakha imisipha ye-quadricep yamathanga, i-gastrocnemius kanye nemisipha yamathambo, kanye nemisipha ye-gluteus emadokeni. Lokhu kungenxa yokuthi ngaso sonke isikhathi lapho unyawo lwakho luhamba khona phambi kwakho esitokisini, ibhande liletha umlenze wakho emuva kwakho-into okumele lezi zinhlanzi ziyenze.
Ngokombono wokuphepha, kunzima ukusho ukuthi uhlobo olulodwa lokusebenza luhambisana "oluphephile" kunolunye. Ngamunye ubeka izingozi ezithile ezingancishiswa ngokugqoka isihlangu esifanele , ukufunda indlela yokuqeqesha kahle , nokukwazi ukusebenzisa imishini ngendlela efanele . Lezi zici zivame ukuthonya izingozi zokuphepha ngaphezu kokuthi usebenza kuphi.
Imiphumela yokugijima kummoya
Ngenkathi ukusebenza, ngokujwayelekile, kwaziwa ukukhulisa amandla akho kanye nenjabulo enkulu yenhlalakahle, kukhona uhlobo olulodwa olucacile ukuthi lukhulu futhi luboshwe ngaphambi komunye.
Ngo-2012, abacwaningi abavela eNyuvesi yase-Exeter eNgilandi bahlolisisa izifundo ezinkulu ezingu-11 bebheka imiphumela yomzwelo yokuzivocavoca okwenziwe endaweni yemvelo ngokuqondene nokwenziwa ngaphakathi. Lokho abathola ukuthi ukuqhuba ngaphandle kwakuhlotshaniswa namazinga wezamandla akhuphukile, imizwa engcono, imizwa enamandla yokuvuselela, futhi iyancipha ekungezwani, ukudideka, intukuthelo nokucindezeleka. Ngaphezu kwalokho, kungenzeka ukuthi umuntu uzoqhubeka eqhuba njalo uma enza kanjalo endaweni yemvelo.
Okumangalisa ukuthi, imizwa yokuzola yabonakala ukunciphisa ukuvivinya umzimba ngaphandle. Abanye baye basikisela ukuthi ukuguquka kwesimo semvelo kungase kudlale ingxenye uma kuqhathaniswa nesimo esivamile sokuzivocavoca.
Ngenkathi lokhu kungaphakamiseki ukuthi ukuqhutshwa komshini wokukhwabanisa kunomthelela ohlukile, kungasiza ukuqinisa lokho umama wakho akutshele khona isikhathi eside: ukuthi kuhle ukuphuma ngaphandle bese uthole umoya omusha. Ukwenza kanjalo, empeleni kungakunika amandla okudinga ukuqhuba ingxenye ehlala njalo yokuphila kwakho.
> Imithombo:
> Sung, E. "Umphumela wokuqeqeshwa kokuhamba ngezinyawo nokusekelwe ekulandeleni ukulandelela umkhondo ekuziphatheni ngokomzimba ezincane ze-ankle-sprain." J Exerc Rehabil . 2017; 13 (1): 84-88. I-DOI: 10.12965 / jer.1732878.439.
> Thompson Coon, J .; Boddy, K .; Stein, K. et al. "Ingabe ukubamba iqhaza ekusebenzeni ngokomzimba ezindaweni ezingokwemvelo kwangaphandle kunomthelela omkhulu empilweni yomzimba nangokwengqondo kunokusebenza komzimba ngaphakathi?" Ukubuyekezwa okuhlelekile. " I-Sci Technol. 2011; 45 (5): 1761-72. I-DOI: 10.1021 / es102947t.