Abadala bangakha ukwakha impilo kanye nempilo ku-treadmill
Ukuhamba endleleni yokuhamba ngezinyawo kuyindlela enhle kakhulu yokuba abadala bahlale besebenza. Ngemizuzu engama-30 ngosuku lokuhamba okuhamba phambili kokuhamba ngezinyawo, ungaba kahle endleleni yakho ukuze uhlangabezane nomsebenzi wokwenyama wansuku zonke onconywa ukunciphisa izingozi zakho zezempilo futhi ugcine ukuqina. Ukuhamba ngokukhawuleza njalo kuyingxenye yohlelo lokuzivocavoca lokuphila nesifo sikashukela, i-arthritis, nomfutho wegazi ophezulu.
Khuluma nodokotela wakho ngaphambi kokuqala uhlelo lokuzivocavoca uma ungazange usebenzise noma unenkinga yezempilo. Nakhu ukuthi ungaqala kanjani.
Yisiphi isitifiketi okufanele usebenzise?
Kufanele usebenzise i-treadmill ezwa sengathi iqinile futhi ayinayo ukugubha lapho usebenzisa. Uma usebenzisa i-treadmill esikhungweni sokuzivocavoca noma esikhungweni sokuzivocavoca, cishe kungaba ibanga lokuhweba futhi lakhiwe kahle. Nakuba ijubane lokuhamba lingadingi njengamandla enjini njengendlela ehambayo, isisindo sakho sinesici. Uma unesisindo esingaphansi kwamakhilogremu angu-200, bheka i-treadmill okungenani i-2.0 CHP motor. Uma ulinganisela ngaphezulu, bheka okungenani 2.5 CHP uphinde uhlole umkhawulo wesisindo somsebenzisi obhalwe kulowo modeli. Thatha lokho ekucabangeni uma uthenga isiteji sokunyathelisa ekhaya .
Izicathulo zokuzikhandla zokuTreadmill nezembatho
Kumele ugqoke izicathulo zezemidlalo uma uhamba ngesiteji sokunyathelisa. Izicathulo zakho zokuhamba kufanele ziguquguquke . Gqoka izingubo ezingenalutho ukuze ukwazi ukuhamba kalula, kodwa unakekele ukuthi imilenze yezintambo ayikho isikhathi eside kangangokuthi angase abambe ekunyathelweni kwesitatimende sokunyathelisa.
Ukuqalisa kwi-Treadmill
Thatha izikhathi ezimbalwa ukuze wazi kangcono isikhathi sokusebenzisa isitatimende ngasinye uma usebenzisa, ikakhulukazi uma usebenzisa imodeli engaphezu kweyodwa esikhungweni sempilo. Thola ukulawulwa kokuvula / ukuvala nokuma okuphuthumayo. Ngokuvamile kukhona isiqeshana okufanele uhlanganise kuso ukuze isitatimende siphendule uma ukhubeka noma uwa.
Funda ukuthi ungasebenzisa kanjani izilawuli ezanda futhi zinciphise ijubane futhi zenzeke.
Qala umshini wokuhamba ngezinyawo ngesivinini esincane kakhulu lapho ungemi kuwo, bese ungena ngokucophelela ku-treadmill bese ukwandisa kancane ijubane. Ungasebenzisa i-handrails ibhalansi njengoba ungena ku-treadmill kanti ngenkathi ujwayele ukujwayiswa ijubane lebhande.
Ukuvumela Ukuhamba Kwama-Handrails
Uma ngokuvamile usebenzisa idivayisi yokusiza ukuhamba, kungase kudingeke ukuthi usebenzise izikhombisi-ndlela ku-treadmill. Ungase uxoxisane ngalokhu nodokotela womzimba, udokotela wakho, noma umqeqeshi wezemidlalo ukubona ukuthi kufanelekile ukuzama ukuhamba ngezandla.
Ukuhamba okuhamba phambili kubaluleke kakhulu ukuze uthole inzuzo enkulu ekusebenzeni kwakho kwe-treadmill. Ukubambelela kwizandla ezithintekayo phakathi nokuzivocavoca kwakho kungabangela ukungahambi kahle kokuhamba. Ungase uqede ngisho nezinhlayiya nezinhlungu ngenxa yalokhu okungahle kwenzeke ngendlela engavamile. Kuhle ukumbamba esithombeni se-pulse handrail ukwenza isheke senhliziyo .
Kufanele uhambe ngaphandle kokubambelela ezandleni zokuphatha uma uvame ukuhamba ungahambisani. Ukuhamba nge-Treadmill kufanele kwakha ibhalansi yakho nokuzinza kokuhamba phakathi nemisebenzi yakho evamile yansuku zonke. Ngeke ukwazi ukwakha lawo makghono uma ubambelela ezandleni zakho ngokusebenzisa ukuqeqeshwa kwakho.
Kungcono ukuhamba ngejubane elikuvumela ukuba uvumele ukuhamba kwezandla kunokuba uhambe ngesivinini esheshayo lapho uzizwa ufanele uqhubeke khona. Kungase kudingeke uzame ukukhahlela umkhuba wokunyathelisa .
Umsebenzi wokuhamba wokuTreadmill wabadala
Qala nge-treadmill ngesivinini esincane uma uqala. Lungisa ukuthunyelwa kwakho njengoba uqala ukuhamba. Ufuna ukuhamba ngokuma okuqondile, hhayi ukugxila phambili. Suck emathunjini akho bese ugibela ku-butt yakho.
Isikhumba sakho kumele sibe sesifana nomhlabathi nomama phambili, sigxile ekamelweni. Gcwalisa amahlombe akho bese uwaphonsa ukuze uvule isifuba sakho ukuze uthathe ukuphefumula okugcwele.
Bendza izingalo zakho ama-degree angama-90 bese uvumela ukuba zigijime ngokwemvelo emuva nangaphandle ngokuphambene naleso sigaba sakho.
Vumbela imizuzu embalwa ngeso elilula ngaphambi kokwandisa ijubane. Uma ekuqaleni ungahamba kuphela ngezinga elilula lonke ukuqeqeshwa, yilokho okufanele ukwenze. Kodwa uma ungakwazi ukuhamba ngokushesha, kancane kancane ukwandise ijubane e-0.5 miles ngehora ngomzuzu ngamunye uze ufinyelele ijubane elihamba phambili lapho ungahamba ngokuzethemba kodwa uphefumulela kanzima ngisho nokuthuthumela. Lokho kuyizinto ezinhle, usebenzise inhliziyo yakho namaphaphu manje, futhi uthumele igazi eliningi ebuchosheni bakho nakuzo zonke ezinye izingxenye zomzimba wakho.
Gcina lejubane okungenani imizuzu engu-10. Uma uthola ukuthi uphefumulelwe noma ungenakuqineka, nciphisa ijubane uze uqiniseke ngokwengeziwe. Ngemuva kokungenani imizuzu engu-10, ukunciphisa ijubane kube ijubane elilula lokuphola phansi kwemizuzu emibili kuya kwemibili.
Ungakhathazeki uma ijubane lakho elihamba phambili lihamba kancane kunalokho ongathanda. Uma nje uphefumula kakhulu, uhamba ngokusheshisa ukuze ube nokuzivocavoca okulinganiselayo . Uma umshini wokugcoba unomshini wokuqapha, hlola ukuze ubone ukuthi ungamaphesenti angama-50 no-70 wezinga eliphezulu lenhliziyo yakho . Kuncike eminyakeni yobudala bakho, kubantu abadala abaphakathi kwama-80 no-115 beats ngomzuzu. Uma ungakwazi ukuthatha ijubane ngokwanele ukuya ezingeni elinamandla, lokho kuhle.
Uhlelo Lokuhamba Ngomsebenzi Wokuhamba Ngezinsuku Zokuhamba Kwabadala
Inani eliphakanyisiwe lokuzivocavoca kwenhliziyo kubantu abadala ngokweminyaka engama-65 kungamaminithi angu-30 ngosuku, izinsuku ezinhlanu ngesonto. Uma ungeke ukwazi ukwenza yonke imizuzu engu-30 ngeseshini esisodwa, kuvunyelwe ukuphula leyo mizuzu engu-30, kodwa isifundo sakho kufanele sibe okungenani imizuzu eyi-10 ubude.
Kumele futhi wenze ukuqeqesha amandla amandla amabili kuya kwezinsuku ezintathu ngesonto ngalinye, ngezivivinyo eziyisishiyagalombili kuya kwezingu-10. Ungenza lo msebenzi ngezinsuku ezifanayo ojabulela ukuhamba ngezinyawo, noma ngezinsuku ezithile. Zama ukuqeqeshwa kwamandla amaminithi angu-20 kubasebenzi abadala noma ukuqeqeshwa kwamandla omzimba we- dumbbell for adults .
Kumele uthathe amaminithi angu-10 ngaphezulu ngosuku lokuzivocavoca ngalunye ukuze ululame amaqembu akho amakhulu ama-muscle ne-tendon . Uma usengozini yokuwa, kufanele ufake ukulinganisela kokuzivocavoca kathathu ngesonto.
Izinzuzo zeTreadmill Ukuhamba Kubantu Abadala
Izindaba ezinhle ukuthi ukuhamba esitokisini njalo kungase kukusize ugcine ukuhamba kwakho nokulinganisela. Uzobe ushisa amakholori bese ugcina izinga lakho lokunciphisa umzimba likhulisiwe. Lokhu kuyingxenye yohlelo lokuphatha isisindo esinempilo.
> Imithombo:
> Colberg S, et al. Ukuxhumana Okubalulekile: Isitatimende Esikhundleni Sendawo. Imithi & Isayensi Yezemidlalo Nokuzivocavoca . Disemba 2010 - Umqulu 42 - Issue 12 - iphesi 2282-2303 i-doi: 10.1249 / MSS.0b013e3181eeb61c
> Ihhovisi leZifo Zokuvimbela Nokukhuthazwa Kwezempilo. Isahluko 5: Abadala abadala abakhuthele - Iziqondiso zomsebenzi we-2008. https://health.gov/paguidelines/guidelines/chapter5.aspx