Ukwengeza Izikhathi Ezikude Ukuthuthukisa Ukulinganisela Nokusebenza I-Quads
Ukuhamba emuva noma ukubuyela emuva emisebenzini yokuhamba nge-treadmill ngendlela ehluke ngokuphelele. Ngeke nje ulalele imisipha ehlukene, uzosebenza futhi kubhalansi yakho. Ikhuthaza ukushaya kwenhliziyo yakho, okwenza kube ukushintshashintsha kokusebenza kokuhamba kwesikhathi .
Imiphumela Yokuhamba Emuva Ngezandla Ukukhipha I-Treadmill Rails
Ukubuyela emuva kufanele kwenziwe ngezandla kusukela emigwaqeni ohlangothini uma uqiniseka ngokugcwele ukuthi uzolondoloza ibhalansi.
Umqeqeshi womuntu siqu oqinisekisiwe u-Lorra Garrick uthi uhamba ngaphandle kosizo lwezandla, imisipha yakho yangemva kwesikhashana kumele wenze umsebenzi omningi ukugcina umzimba wakho ulinganise. Imilenze yakho, izinyathelo kanye nemisipha elawula amaqabunga akho kumele futhi isebenze okwengeziwe ukugcina ukuhambelana okuhambisanayo.
Ukubuyela emuva kuzothuthukisa ibhalansi yakho, noma ngabe kufanele uqale ku-1 mph, ngokusho kukaGarrick. Uthi ungalindela ukuthuthukiswa kokusebenza kwezemidlalo, amakilasi wesinyathelo kanye neminye imisebenzi lapho ibhalansi inselele khona. Uma ngabe usebenzisa izigqoko zokuxhumana ngisho nalapho uhamba phambili, zama ukuzincoma kuqala ekuzisebenziseni ngesikhathi sokusebenza komshini wokuhamba ngezinyawo.
Qala Ukuphumula Uma Ubuyela Emuva ku-Treadmill
Ukubuyela emuva esitokisini ngaphandle kokusebenzisa izikhwama kufanele kwenziwe ngejubane eliphansi kakhulu ukuqala. Sekuzoba yinselele kakade. Ungakwazi ukwandisa ijubane ngezikhathi ezizayo.
Ama-rollerills amaningi anesisindo sokuqala esingu-0.5 mph noma i-1 mph.
Qala ngejubane eliphansi kakhulu ukuze ungene esimweni esifanele nesigqi. Uma uzizwa ulungisiwe, ukwandisa isivinini ku-0.5 mph ukunwetshwa. Hlala okungenani ngomzuzu owodwa ngejubane ngalinye ngaphambi kokulikhulisa.
Uma uhamba ngesivinini, uyozizwa ngokucacile imisipha esebenzayo engayitholi ngesikhathi sokuhamba phambili.
Gcina isikhathi sakho sesikhathi esifushane uma uqala ukunikeza le nqubo isilingo. Kungcono ukushintsha nje isikhathi noma ijubane. Uma uzohamba ngokushesha, gcina isikhathi sakho sokubuyela emuva ngesikhathi esifanayo njengangaphambili. Uma uzangeza amaminithi, gcina ijubane lakho lifana nanjengaphambili.
Izikhathi Zokuhamba Emuva
Akudingeki uchithe isikhathi esiningi uhamba emuva ukuze uzuze izinzuzo. Engeza izikhathi zangemuva ekusebenzeni kwakho kokuhamba nge-treadmill okwesikhashana noma ezimbili ngesikhathi. Qala ngokuzama lokhu kanye kanye noma kabili ngesikhathi sokusebenza okujwayelekile kokusebenza kwe-treadmill.
Ngokuya ngobukhulu bakho, ungase ufune ukumisa isitatimende sokuhamba ngaphambi kokuguqula ukubuyela emuva bese usiyeka futhi ngaphambi kokuthi uguquke ukuze uqhubeke phambili. Nakhu lapho kuhlakaniphile ukusebenzisa izikhombisi-ndlela zokulinganisela uma uzibeka esikhundleni sakho.
Izinguquko Zokuhamba Emuva
Umqeqeshi u-Lorra Garrick unikeza lezi zindlela zokusebenza zokuhamba ngezinyawo ngokuhamba emuva nokubuyela emuva kugijimi lokunyathelisa.
- Ukuhamba ngokubuyela emuva ngokugxila: Uma usukwazi ukubuyela emuva ekuhambeni kwesigcawu sokuhamba ngaphandle kokubambelela ezandleni, ungangezela ukugxila emsebenzini owengeziwe. U-Garrick uthi uzozizwa ushisa emathangeni akho kusukela kulolu hlobo, usebenza ama-quadriceps ngokuvamile angawutholi umsebenzi omningi ngokuhamba njalo nokusebenza njalo. Hlela ukwehlisa ngamaphesenti angu-15 no-2 mph. Mhlawumbe uzoqaphela ukuthi zisebenza kangakanani izitheni zakho. Uma ukhululekile ukwandisa ijubane, uzozizwa umsebenzi owenziwa ngokwengeziwe nge-quadriceps ngaphambili kwethanga lakho.
- Ukuzivocavoca phambili phambili: Yenza isikhathi esifushane ngomzuzu owodwa ngamaphesenti angu-15 uhambe futhi u-2 kuya ku-3 mph, uhambisane nokuhamba phambili nge-inclin ephansi (noma izinga) imizuzu embalwa. Yenza umzuzu wokuba umzuzu woku-15 wokuqeqeshwa kwesikhathi sokuhamba kwesikhathi.
- Nciphisa ukuhamba okuphansi: Njengoba uhamba emuva uyehlisa, wehlisa isikhungo sakho sokuvuthwa ukuze ube endaweni yesigcawu esisodwa. Gcina umhlane wakho uqonde futhi ungaqhubeki phambili. Lokhu kuzoqinisa umlilo emisipha yakho ye-quadriceps.
Ukugijima emuva kuTreadmill
Ukubuyela emuva kungasetshenziswa abantu abaningi ngo-4 mph uma bejwayele ukunyakaza emuva.
Ungasheshisa isikhathi esifushane ngesivinini esisheshayo uma usukwazi ukugijima emuva. Zama ngezikhathi eziphakathi kuka-6 kuya ku-8 mph ukugijima emuva ngemuva kokuhamba kwakho, ukuhamba ngokuhamba phambili (noma ukugijimela kancane) imizuzwana embalwa, ingqikithi yemizuzu engu-30.
UGarrick uthi ukugijima nokugijima emuva kokuvuselela ukusebenza kwezemidlalo futhi kunezela isipayisi esimisweni sakho. Uma ujabule futhi ungazizwa izinzuzo, ungaqala umkhuba omusha endaweni yakho yokuzivocavoca.
> Umthombo:
> Uthole A, u-Oliver J, uCronin J, u-Harrison C, uWinwood P. Umqondisi omusha wokuSebenzela kwezemidlalo: Ukuqonda izimpendulo ezizwakalayo nezimpendulo ezibhekele emuva. Imithi yezemidlalo . NgoJanuwari 2018. > doi >: 10.1007 / s40279-018-0877-5.