Kwenzakalani ukuhamba uhlehle ku-treadmill

Hamba uye kunoma iyiphi ijimu futhi kungenzeka ubone othile ehamba ehlehla ku-treadmill noma enyonyoba ehlehla emshinini oyi-elliptical.Nakuba abanye abantu bengase benze izivivinyo eziphikisayo njengengxenye yohlelo lokwelapha ngokomzimba, abanye bangakwenza ukuze bathuthukise ukuqina kwabo ngokomzimba kanye nempilo iyonke.
“Ngicabanga ukuthi kuyamangalisa ukufaka umnyakazo wokuhlehla osukwini lwakho,” kusho uGrayson Wickham, umelaphi womzimba eLux Physical Therapy and Functional Medicine eNew York City."Abantu bahlala isikhathi eside kulezi zinsuku, futhi kukhona ukuntuleka kokunyakaza kwazo zonke izinhlobo."
Ucwaningo oluningi selwenziwe mayelana nezinzuzo ezingaba khona "zokuhamba nge-retro," okuyigama elijwayelekile lokuhamba emuva.Ngokocwaningo lwangoMashi 2021, ababambiqhaza abahamba behlehla ku-treadmill imizuzu engama-30 ngesikhathi emasontweni amane bakhuphule ibhalansi yabo, isivinini sokuhamba, kanye nokuqina kwenhliziyo.
Ochwepheshe bathi kufanele uhambe kancane lapho uqala ukuhamba uhlehla.Ungaqala ngokukwenza imizuzu emihlanu izikhathi ezimbalwa ngesonto
Ukwengeza, ngokocwaningo lomtholampilo, iqembu labesifazane lalahlekelwa amafutha emzimbeni futhi lathuthukisa ukuqina kwabo kwenhliziyo ngemva kohlelo lwamasonto ayisithupha lokugijima nokuhlehla.Imiphumela yocwaningo yashicilelwa kumagazini ka-April 2005 we-International Journal of Sports Medicine.
Olunye ucwaningo lubonisa ukuthi ukunyakaza emuva kungasiza labo abane-knee osteoarthritis kanye nobuhlungu obungapheli emuva futhi bathuthukise ukuhamba nokulinganisela.
Ukuhamba nge-Retro kungalola ngisho nengqondo yakho futhi kukusize ugxile kakhulu, njengoba ubuchopho bakho budinga ukuphaphama ngenkathi uhamba ngale ndlela yenoveli.Ngenxa yalesi sizathu, kanye neqiniso lokuthi ibhalansi yezinsiza zokuhlehla, ukwengeza ukuhamba emuva emuva esimisweni sakho sansuku zonke kungaba yinzuzo ikakhulukazi kubantu asebekhulile, njengoba ucwaningo lwango-2021 lweziguli zohlangothi olungapheli lwasikisela.

I-treadmill ephathekayo ye-LDK

Shintsha imisipha oyisebenzisayo

Kungani ukuya emuva kusiza kangaka?“Njengoba ushayela uye phambili, kuwumnyakazo olawula umsipha,” kusho uLandry Estes, uchwepheshe oqinisekisiwe wamandla nezimo e-College Station, eTexas uyachaza."Uma uhamba uhlehla, kuyindima ehlehlayo, ama-quad akho ayavutha futhi wenza ukunwetshwa kwedolo."
Ngakho-ke usebenza imisipha ehlukene, okuhlala kunenzuzo, futhi kwakha amandla.“Amandla anganqoba amaphutha amaningi,” kusho u-Estes.
Umzimba wakho nawo uhamba ngendlela engavamile.U-Wickham uthe abantu abaningi bahlala futhi bahamba endizeni ye-sagittal (ukunyakaza okuya phambili nangemuva) nsuku zonke futhi bahamba cishe kuphela endizeni ye-sagittal eya phambili.
U-Wickham uthi: “Umzimba uvumelana nokuma, ukunyakaza nokuma okwenza kaningi.“Lokhu kubangela ukungezwani kwemisipha namalunga, okubangela ukunxeshezelwa kwamalunga, okuholela ekugugekeni kwamalunga, bese kuba ubuhlungu nokulimala.”Lokhu sikwenza emisebenzini yethu yansuku zonke Noma uma wengeza ukuzivocavoca ejimini, kuba ngcono emzimbeni wakho.”

I-LDK high-end shangy treadmill

Ungawuqala kanjani umkhuba wokubuyela emuva

Imidlalo ye-Retro ayiwona umqondo omusha.Sekungamakhulu eminyaka amaShayina ehlehla ngenxa yempilo yawo engokomzimba nengokwengqondo.Ukubuyela emuva nakho kuyinsakavukela kwezemidlalo - cabanga abadlali bebhola nonompempe.
Kukhona ngisho imijaho lapho ugijima khona uphinde uhambe uhlehle, kanti abanye abantu bagijima behlehla emicimbini edumile njengeBoston Marathon.U-Loren Zitomersky wenze lokhu ngo-2018 ukuze aqoqe imali yokucwaninga ngesithuthwane futhi azame ukwephula irekhodi lomhlaba.(Wenza eyokuqala, kodwa hhayi eyakamuva.)
Kulula ukuqalisa.Njenganoma yimuphi umsebenzi omusha, ukhiye ukuthatha isikhathi sakho.U-Wickham uthi ungaqala ngokuhamba uhlehle imizuzu emihlanu izikhathi ezimbalwa ngesonto.Noma thatha uhambo lwemizuzu engu-20, nemizuzu emi-5 ubuyele emuva.Njengoba umzimba wakho ujwayela ukunyakaza, ungakwazi ukwandisa isikhathi nesivinini, noma uzame ukunyakaza okuyinselele njengokuhamba uhlehle ngenkathi uqukula.
“Uma usemncane futhi uzivocavoca njalo, ungakwazi ukuhamba uhlehle isikhathi eside njengoba ufuna,” kusho u-Wickham.“Iphephile iyodwa uma kuqhathaniswa.”
Bhalisela uchungechunge lwezindaba ze-CNN Fitness But Better.Igayidi yethu enezingxenye eziyisikhombisa izokusiza ukuthi ukhululeke ungene esimisweni esinempilo, ngokusekelwa kochwepheshe.

I-LDK flat treadmill

Ukukhetha kwangaphandle kanye nama-treadmill

Ukuhamba uhlehle ngenkathi udonsa isihlibhi kungenye yezivivinyo ezithandwayo zika-Estes.Kodwa uthi ukuhamba uhlehle nakho kuhle uma ungathola i-treadmill esebenza ngokuzenzakalelayo.Nakuba i-treadmill kagesi iyinketho, ukusebenza ngaphansi kwamandla akho kunenzuzo enkulu, kusho u-Estes.
Ukuhamba ngaphandle kwe-retro kungenye inketho, futhi u-Wickham oyedwa uyancoma.“Nakuba i-treadmill ilingisa ukuhamba, akuyona into engokwemvelo.Ngaphezu kwalokho, unamandla okuwa.Uma uwela ngaphandle, ayingozi kangako.”
Abanye abantu bazama ukuhlehla ukuhlehla ezintweni zokufaneleka njengemishini ecijile ukuze bathuthukise ukufaneleka kwabo kanye nempilo iyonke
Uma ukhetha ukwenza ukuhamba kwe-retro ku-treadmill, ikakhulukazi ekagesi, qala ngokuthatha ama-handrails bese usetha isivinini ukuthi sihambe kancane.Njengoba ujwayele lokhu kunyakaza, ungahamba ngokushesha, ukwandise ukuthambekela, futhi udedele ama-handrails.
Uma ukhetha ukuyizama ngaphandle, qala ngokukhetha indawo engeyona ingozi, njengendawo enotshani epaki.Bese uqala uhambo lwakho lwe-retro ngokugcina ikhanda nesifuba sakho siqondile ngenkathi uginqika usuka kuzwane wakho omkhulu uye esithendeni sakho.
Nakuba kungase kudingeke ubheke emuva ngezikhathi ezithile, awufuni ukukwenza ngaso sonke isikhathi njengoba kuzohlanekezela umzimba wakho.Enye inketho ukuhamba nomngane ohamba phambili futhi ongenza njengamehlo akho.Ngemva kwemizuzu embalwa, shintsha izindima ukuze abangani bakho bazuze kukho.
“Kuhle ukukwazi ukwenza zonke izinhlobo zokuzivocavoca,” kusho uWickham."Okunye kwakho ukuhlehla okuphambene."