Kufamba uchidzokera kumashure kunoitei

Famba mune chero gym uye unogona kuona mumwe munhu achifamba achidzokera kumashure pane treadmill kana kutsika achidzokera kumashure pamushini weelliptical.Nepo vamwe vanhu vanogona kuita maekisesaizi ekupikisa sechikamu chechirongwa chekurapa kwemuviri, vamwe vanogona kuzviita kuti vawedzere kusimba kwemuviri uye hutano hwese.
“Ndinofunga kuti zvinoshamisa kubatanidza kufamba kwokudzokera shure muzuva rako,” anodaro Grayson Wickham, chiremba wepanyama paLux Physical Therapy and Functional Medicine muNew York City."Vanhu vanogara kwenguva yakareba mazuva ano, uye Pane kushomeka kwemarudzi ese."
Tsvakurudzo yakawanda yakaitwa pamusoro pezvinobatsira zve "retro kufamba," inova izwi guru rekufamba shure.Zvinoenderana neongororo yaKurume 2021, vatori vechikamu vaifamba vachidzokera kumashure pamaminetsi makumi matatu panguva kwemavhiki mana vakawedzera chiyero chavo, kumhanya kwekufamba, uye kusimba kwemoyo.
Nyanzvi dzinoti unofanira kufamba zvishoma nezvishoma paunotanga kufamba uchidzokera kumashure.Unogona kutanga nokuzviita kwemaminitsi mashanu kakawanda pavhiki
Uyezve, maererano nekiriniki yekuedza, boka revakadzi rakarasikirwa nemafuta emuviri uye rakavandudza cardiorespiratory fitness mushure mechirongwa chemavhiki matanhatu chekumhanya nekufamba nekudzoka.Migumisiro yekutongwa yakabudiswa muna April 2005 nyaya ye International Journal of Sports Medicine.
Imwe tsvagiridzo inoratidza kuti kudzoka kumashure kunogona kubatsira avo vane ibvi osteoarthritis uye kusingaperi kurwadziwa kwemusana uye kugadzirisa gait uye kuenzanisa.
Kufamba kweRetro kunogona kutopinza pfungwa dzako uye kukubatsira kuti uwedzere kutarisisa, nekuti uropi hwako hunofanirwa kuve hwakangwarira paunenge uchifamba nenzira iyi nyowani.Nechikonzero ichi, uye chokwadi chekuti kudzoka kumashure kunobatsira kudzikamisa, kuwedzera kumwe kudzokera kumashure kufamba mumaitiro ako ezuva nezuva kunogona kunyanya kubatsira kune vakura, sekuongororwa kwakaitwa 2021 kwevarwere vasingaperi sitiroko yakaratidza.

LDK inotakurika treadmill

Shandura mamhasuru auri kushandisa

Sei kudzokera kumashure kuchibatsira?"Paunotyaira uchienda kumberi, kufamba-famba kwakanyanya," anodaro Landry Estes, nyanzvi yakasimbiswa yesimba uye mamiriro muCollege Station, Texas anotsanangura."Kana uchifamba uchidzokera kumashure, ibasa rekudzosera kumashure, maquad ako ari kupisa uye uri kuwedzera ibvi."
Saka uri kushanda mhasuru dzakasiyana, izvo zvinogara zvinobatsira, uye zvinovakawo simba."Simba rinogona kukunda zvikanganiso zvakawanda," akadaro Estes.
Muviri wako uri kufambawo zvisina tsarukano.Wickham akataura kuti vanhu vazhinji vanogara uye vanofamba mundege yesagittal (kumberi nekumashure kufamba) zuva rega rega uye vanofamba zvakanyanya mundege yekumberi yesagittal.
"Muviri unojairana nemafambiro, mafambiro uye mamisikirwo aunoita kazhinji," anodaro Wickham."Izvi zvinokonzeresa kusawirirana kwemhasuru nemajoini, izvo zvinokonzeresa kubhadharwa kwemajoini, izvo zvinoita kuti majoini abvaruka, uyezve kurwadziwa nekukuvara."Isu tinoita izvi mumabasa edu ezuva nezuva Kana kuwedzera maekisesaizi aunowedzera mujimu, zviri nani kune muviri wako.”

LDK yakakwirira-yekupedzisira shangy treadmill

Ungatanga sei tsika yekufamba uchidzokera kumashure

Retro mitambo haisi pfungwa itsva.Kwemazana emakore, maChinese ave achidzokera shure nekuda kwehutano hwavo hwemuviri uye hwepfungwa.Kudzokera kumashure kunowanikwawo mumitambo - funga vatambi venhabvu nevatambi.
Kune mijaho yaunomhanya nekufamba uchidzokera kumashure, uye vamwe vanhu vanomhanya vachidzokera kumashure muzviitiko zvine mukurumbira zvakaita seBoston Marathon.Loren Zitomersky akaita izvi muna 2018 kuti aunganidze mari yekutsvagisa pfari uye kuyedza kutyora rekodhi yenyika.(Akaita yekutanga, asi kwete yekupedzisira.)
Zviri nyore kutanga.Sezvakaita chero kurovedza muviri kutsva, kiyi ndeye kutora nguva yako.Wickham anoti unogona kutanga nekufamba uchidzokera kumashure kwemaminitsi mashanu kashoma pasvondo.Kana kuti famba kwemaminitsi makumi maviri, uine maminitsi mashanu kumashure.Sezvo muviri wako uchijaira kufamba, unogona kuwedzera nguva nekumhanya, kana kuedza kufamba kwakaoma sekufamba uchidzokera kumashure paunenge uchikwesha.
"Kana iwe uri mudiki uye uchirovedza muviri nguva dzose, unogona kufamba uchidzokera kumashure kwenguva yakareba sezvaunoda," anodaro Wickham."Hazvina ngozi pachazvo."
Saina kuCNN's Fitness Asi Better newsletter series.Nhungamiro yedu yezvikamu zvinomwe ichakubatsira kuti usununguke kuita tsika ine hutano, nerutsigiro rwenyanzvi.

LDK flat treadmill

Sarudzo yekunze uye treadmills

Kufamba uchidzokera kumashure uchidhonza chireyi ndeimwe yemitambo yaEstes yaanofarira.Asi anoti kufamba uchidzokera kumashure kwakanakawo kana ukakwanisa kuwana otomatiki powered treadmill.Kunyange zvazvo chigayo chemagetsi chiri sarudzo, kushanda pasi pesimba rako pachako kunobatsira zvakanyanya, akadaro Estes.
Kufamba kwekunze kwe retro ndeimwe sarudzo, uye Wickham mumwe anokurudzira.“Kunyange treadmill ichitevedzera kufamba, hazvisi zvomuzvarirwo.Uyezve, une simba rekudonha.Kana ukawira panze, hazvina ngozi zvishoma.”
Vamwe vanhu vanoedza kudzoreredza pedaling pamidziyo yekusimba senge elliptical muchina kuti vawedzere kusimba kwavo uye hutano hwese
Kana ukasarudza kuita retro kufamba pachitsiko, kunyanya chemagetsi, tanga wabata mahandrails woisa sipidhi kuti iite zvishoma.Sezvaunojaira kufamba uku, unogona kuenda nekukurumidza, kuwedzera kutenderera, uye kurega machira emaoko.
Kana ukasarudza kuedza kunze, tanga wasarudza nzvimbo isina njodzi, yakadai senzvimbo ine huswa mupaki.Wobva watanga yako retro adventure nekuchengeta musoro wako nechipfuva zvakati twasu uchikunguruka kubva pachigunwe chako chikuru kuenda kuchitsitsinho chako.
Kunyange iwe ungada kutarisa kumashure apo neapo, haudi kuzviita nguva dzese sezvo zvichizokanganisa muviri wako.Imwe sarudzo ndeyekufamba neshamwari inofamba mberi uye inogona kuita semeso ako.Mushure memaminitsi mashoma, chinjanisa mabasa kuitira kuti shamwari dzako dzibatsirwewo nazvo.
"Zvakanaka kukwanisa kuita marudzi ese ekurovedza muviri," akadaro Wickham."Imwe yacho ndeye reverse maneuvers."