Ukubamba phezu kwezandla lapho uhamba noma ugijima ku-treadmill umkhuba omubi okwehlisa imiphumela emihle yokuzivocavoca kwakho. Iningi labantu lingakwazi ukuziqeqesha ukuthi lisetshenziselwe ukuhamba ngezinyawo ngaphandle kokufaka isitimela. Uma usenjalo, uzothola izinzuzo eziningi ekusebenzeni kwakho kwe-treadmill.
Uma unezinkinga eziphawulekayo, xoxisana nokuzivocavoca kwakho okudingayo nodokotela wakho kanye nodokotela wezempilo ukuze ubone ukuthi yikuphi ukuguqulwa okufanele isimo sakho.
Izinkinga ezidalwe ngokufaka kwi-Treadmill Rails
- Ukumiswa kwamanxiwa nokulungiswa komzimba
- Iyanciphisa amakholori ashise
- Iyanciphisa imiphumela yokwehlisa
- Ayakha ukwakha ibhalansi
- Izindlela ezingavamile zokuhamba namasu asebenzayo
Ama-Handrails Akudingeki Asetshenziswe
Ingabe usebenzisa izikhwama nje ngoba zikhona? Noma ingabe uvele uthatha isiqephu kwabanye abantu abazungezile endaweni yokuzivocavoca? Kungenzeka ukuthi wazizwa uqiniseka kakhulu kwi-rollreader usebenzisa ama-rails ekuqaleni futhi awuzange uzame ukuhamba noma ukugijima ku-hands-free treadmill. Abantu abaningi abasebenzisa izikhwama zokuhamba ngezinyawo bancane, bafanelekile futhi abanakho izimo zempilo ezibonakalayo ezingaphazamisa ibhalansi. Umqeqeshi u-Lorra Garrick, i-CPT, unikeza iseluleko sokuthi ungasuswa kanjani ekusebenziseni izikhonkwane.
1. Yehlisa phansi I-Treadmill ukuze Uhambe Ngezandla Zamahhala
Qala ukuhamba ngezandla ngejubane elibekwe phansi kunezindlela ozisebenzisa. Ungase ufune ngisho nokuqala ngesivinini esiphansi futhi ukwandise kancane kancane ngemva komzuzu noma amabili.
Uzoshintsha imishini yakho yomzimba ngendlela enhle, usebenzise imisipha yakho yangemva kwesikhashana nemilenze yakho ngaphezu kokuthi ubambe imilayezo. Lokho kusho ukuthi ungahamba kancane futhi uthole okufanayo, noma okungcono, kokuzivocavoca. Hamba kancane njengoba udinga ukugcina ibhalansi yakho nefomu elihle.
2. Gxila ekuthumeni kwakho
Manje gxila ekuthumeni .
Ufuna ukuhamba nomzimba wakho uqotho futhi ungaxhomeki. Phakamisa phezulu ezinkalweni zakho, ucabange ucingo luhlanganiswe phezulu kwekhanda lakho. Qinisekisa imisipha yakho yesisu bese uthola imisipha yakho ye-butt in. Yenza imiqulu embalwa yehlombe ukuze ukhulule ukucindezeleka entanyeni, emahlombe, nangemuva. I-chin yakho kufanele ihambisane nomhlabathi futhi amehlo phambili, angabheka phansi. Kungase kudingeke uyeke ukufunda noma ukubukela ividiyo uma ungakwazi ukubeka incwadi noma isikrini ngendlela efanele. Lokhu kuthunyelwa kuzokwenza ukwazi ukuphefumula ngokugcwele futhi uhambe futhi usebenze ngendlela efanele.
3. Ama-Hand-Free ku-Treadmill Ukuhamba nge-Zero Incline
Ekuqaleni, ungase ufune ukusebenzisa ukungahambisani ngenkathi ujwayele ukuhamba esitokisini ngaphandle kokusebenzisa ukwehlisa. Uzobe uthola okuningi kokuqeqeshwa kakade ngoba ngeke uncike emaphoyiseni noma usekele ezinye zesisindo somzimba wakho emigwaqweni. Uma usujwayele ukuhamba ngokuzenzekelayo ngaphandle kwemigwaqo, ungashintsha ijubane ngezikhathi ezihamba ngokushesha.
4. Sebenzisa inani elifanele le-Increadmill Incline
Ungaba omunye wabantu abasebenzisa i-handrails uma usebenzisa ukunyathela okuphezulu kokuhamba ngezinyawo, ikakhulukazi ngejubane eliphakeme. Kungcono ukusebenzisa ukugxila ongabamba ngezandla ukuze uzuze ngokugcwele.
Njengoba usebenza, uzokwazi ukuhamba ngokushesha futhi usebenzise ngaphezulu. Cishe uhambe kancane kancane ekukhuphukeni , mhlawumbe ungaphansi kuka-3 mph. Setha isitatimende sokuhamba ngezinyawo ngesantya esifana nesokuhamba kwakho okuphuma ngaphandle.
5. Ukuphepha Okokuqala
Ungasebenzisa i-handrails lapho ufinyelela futhi uvale esitokisini futhi ungabamba kuqala uma uqala ukunyathela okuhambayo. Uma kunoma yisiphi isikhathi uzizwa ungazinzile, sebenzisa izikhonkwane ngezikhathi ezimbalwa uze uzizwe uzinzile. Yehlisa ijubane uphinde ulungise ukuma kwakho. Kungenzeka ukuthi uyahamba ngokushesha kunakho ongakwenza manje. Uzobe uthuthuka ibhalansi engcono kanye nekhono phakathi nezinsuku namasonto, ungawushiyi.
Njalo sebenzisa intambo yokuphepha eyovimba isitatimende sakho uma ukhubeka noma wehla. Uma kukhona ezinye iziphazamiso ezingase zenze ukunaka kwakho ifomu elihle lokubhala phansi, qhubeka futhi usebenzise izingodo bese uphuthuma ijubane noma umise umshini wokubhala.
Umthombo:
UBerling J, Foster C, Gibson M, Doberstein S, J. J. Porcari "Umphumela wokusekelwa kwesandla ekuqhutsheni kwe-oksijeni ngesikhathi sokuzivocavoca okuqhubekayo." J Cardiopulm Rehabil. 2006-Nov-Dec; 26 (6): 391-4.