Kwenza ntoni ukuhamba umva kwi-treadmill

Hamba uye kuyo nayiphi na indawo yokuzivocavoca kwaye ungabona umntu ohamba ngasemva kwi-treadmill okanye enyoba ngasemva kumatshini ojikelezayo.Ngelixa abanye abantu benokwenza imithambo echaseneyo njengenxalenye yerejimeni yonyango lomzimba, abanye banokuyenza ukukhulisa ukomelela kwabo ngokwasemzimbeni kunye nempilo iyonke.
“Ndicinga ukuba kuyamangalisa ukudibanisa ukubuya umva kumhla wakho,” utsho uGrayson Wickham, ingcali yezonyango kwiLux Physical Therapy and Functional Medicine kwisiXeko saseNew York."Abantu bahlala ixesha elininzi kwezi ntsuku, kwaye kukho ukunqongophala kokuhamba kwazo zonke iintlobo."
Uphando oluninzi lwenziwe malunga neenzuzo ezinokubakho "zokuhamba nge-retro," eligama eliqhelekileyo lokuhamba umva.Ngokophononongo lukaMatshi ka-2021, abathathi-nxaxheba abahamba ngasemva kwi-treadmill imizuzu engama-30 ngexesha kwiiveki ezine zonyusa ibhalansi yabo, isantya sokuhamba, kunye nokuqina kwentliziyo.
Iingcali zithi kufuneka uhambe kancinci xa uqala ukubuya umva.Unokuqala ngokuyenza imizuzu emihlanu amaxesha ambalwa ngeveki
Ukongeza, ngokutsho kovavanyo lweklinikhi, iqela labasetyhini balahlekelwe ngamafutha omzimba kwaye baphucula ukomelela kwabo kwentliziyo emva kwenkqubo yeeveki ezintandathu yokubaleka nokuhamba umva.Iziphumo zolingo zipapashwe kwi-Aprili ka-2005 kwi-International Journal of Sports Medicine.
Olunye uphando lubonisa ukuba ukuhamba ngasemva kunokunceda abo bane-knee osteoarthritis kunye neentlungu ezingapheliyo kunye nokuphucula ukuhamba kunye nokulinganisela.
Ukuhamba ngeRetro kunokulola ingqondo yakho kwaye kukuncede ugxile ngakumbi, kuba ingqondo yakho kufuneka ilumke ngakumbi ngelixa uhamba ngale ndlela inoveli.Ngesi sizathu, kunye nenyaniso yokuba intshukumo yokubuyisela umva inceda ukulinganisela, ukongeza ukuhamba ngasemva kwindlela yakho yemihla ngemihla kunokuba luncedo ngakumbi kubantu abadala, njengoko kucetyiswe uphononongo luka-2021 lwezigulana ezingapheliyo zestroke.

I-LDK ephathekayo ye-treadmill

Guqula izihlunu ozisebenzisayo

Kutheni ukuhlehla kunceda kangaka?“Njengoko uqhubela phambili, yintshukumo elawula umsipha,” utshilo uLandry Estes, ingcaphephe eqinisekisiweyo yamandla kunye nemeko kwiSikhululo saseKholeji, eTexas uyacacisa."Ukuba uhamba umva, yindima yokubuyisela umva, ii-quads zakho ziyavutha kwaye wenza ukongezwa kwedolo."
Ngoko ke usebenza izihlunu ezahlukeneyo, nto leyo esoloko iluncedo, kwaye kwakha amandla.“Amandla anokoyisa iziphene ezininzi,” utshilo uEstes.
Umzimba wakho nawo uhamba ngendlela engaqhelekanga.U-Wickham uthe abantu abaninzi bahlala kwaye bahamba kwinqwelomoya ye-sagittal (intshukumo eya phambili nangasemva) yonke imihla kwaye bahamba phantse ngokukodwa kwinqwelomoya yesagittal eya phambili.
"Umzimba ulungelelanisa ukuhamba, ukunyakaza kunye neendlela ozenzayo rhoqo," kusho uWickham."Oku kubangela ukuxinezeleka kwezihlunu kunye nokudibanisa, okubangela imbuyekezo edibeneyo, ekhokelela ekudibaneni kunye nokukrazula, kunye neentlungu kunye nokwenzakala."Senza oku kwimisebenzi yethu yemihla ngemihla Okanye okukhona ukongeza umthambo kwindawo yokuzivocavoca, kokukhona kuya kuba ngcono kumzimba wakho.”

I-LDK ye-high-end shangy treadmill

Ungawuqala njani umkhwa wokubuyela umva

Imidlalo yeRetro ayiyonto intsha.Kangangeenkulungwane, amaTshayina ebejongelwa phantsi ngenxa yempilo yawo yasemzimbeni neyengqondo.Ukubuyela umva kukwaqhelekile kwezemidlalo – cinga abadlali bebhola ekhatywayo kunye nosompempe.
Kukho nemidyarho apho ubaleka kwaye uhambe umva, kwaye abanye abantu babaleka umva kwimisitho edumileyo efana neBoston Marathon.U-Loren Zitomersky wenze oku ngo-2018 ukunyusa imali yophando lwesifo sokuwa kunye nokuzama ukophula irekhodi lehlabathi.(Wenza eyokuqala, kodwa hayi eyokugqibela.)
Kulula ukuqalisa.Njengawo nawuphi na umthambo omtsha, undoqo kukuthatha ixesha lakho.U-Wickham uthi ungaqala ngokuhamba umva imizuzu emihlanu ngamaxesha ambalwa ngeveki.Okanye thatha uhambo lwemizuzu engama-20, kunye nemizuzu emi-5 umva.Njengoko umzimba wakho uqhelana nentshukumo, unokulongeza ixesha kunye nesantya, okanye uzame intshukumo ecela umngeni njengokuhamba umva ngelixa u-squatting.
"Ukuba usemncinci kwaye usebenzise rhoqo, unokuhamba umva ixesha elide njengoko ufuna," kusho uWickham.Ikhuselekile xa iyodwa.
Bhalisela i-CNN's Fitness But Better newsletter series.Isikhokelo sethu esinamacandelo asixhenxe siya kukunceda ube lula kwisiqhelo esisempilweni, ngenkxaso yeengcali.

I-LDK yokunyathela emcaba

Ukukhetha ngaphandle kunye ne-treadmills

Ukuhamba umva ngelixa utsala isileyi yenye yezinto ezithandwa nguEstes.Kodwa uthi ukuhamba ngasemva kuhle ukuba ungafumana i-treadmill esebenza ngokuzenzekelayo.Ngelixa i-treadmill yombane iyinketho, ukusebenza phantsi kwamandla akho kunenzuzo ngakumbi, utshilo u-Estes.
Ukuhamba nge-retro ngaphandle kolunye ukhetho, kwaye omnye u-Wickham ucebisa.“Ngelixa i-treadmill ilinganisa ukuhamba, ayiyondalo.Ngaphezu koko, unakho ukuwa.Ukuba uwela ngaphandle, akuyongozi kangako.”
Abanye abantu bazama ukubuyisela umva i-pedaling kwisixhobo sokuqina komzimba esifana noomatshini be-elliptical ukomeleza ukomelela kwabo kunye nempilo iyonke
Ukuba ukhetha ukwenza ukuhamba nge-retro kwi-treadmill, ngakumbi umbane, qala ubambe ii-handrails kwaye usete isantya kwisantya esicothayo.Njengoko uqhelana nale ntshukumo, unokuhamba ngokukhawuleza, ukwandisa ukuthambekela, kwaye uvumele ukuhamba kwee-handrails.
Ukuba ukhetha ukuyizama ngaphandle, khetha kuqala indawo engeyongozi, njengendawo enengca epakini.Emva koko qalisa i-adventure yakho ye-retro ngokugcina intloko kunye nesifuba sakho sithe tye ngelixa uqengqeleka ukusuka kwinzwane yakho enkulu ukuya esithendeni sakho.
Ngelixa unokufuna ukujonga ngasemva ngamaxesha athile, awufuni ukuyenza ngalo lonke ixesha njengoko iya kuphazamisa umzimba wakho.Enye inketho kukuhamba nomhlobo ohamba phambili kwaye unokwenza njengamehlo akho.Emva kwemizuzu embalwa, tshintsha iindima ukuze nabahlobo bakho bazuze kuyo.
“Kumnandi ukukwazi ukwenza zonke iintlobo zomthambo,” utshilo uWickham."Enye yazo kukubuyela umva."