Utreadmill ni ibikoresho byo gukora siporo bikunze gukoreshwa n'abantu benshi bakurikirana siporo. Waba uri umutangizi cyangwa umuntu ukunda siporo, kumenya imitsi ugerageza gukoresha treadmill ni ingenzi cyane kugira ngo urusheho kunoza imyitozo ngororamubiri yawe no kugera ku ntego zawe zo gukora siporo. Muri iyi blog, tuzareba neza imitsi itandukanye treadmill ikora kugira ngo ubashe gufata icyemezo cyuzuye ku buryo bwo gukomeza no kunoza umubiri wawe.
1. Imitsi yo hasi y'umubiri:
Imitsi ya Quadriceps:
Imitsi ya quadriceps ni imitsi ine iri imbere ku itako kandi ni yo mitsi y'ingenzi ikoreshwa iyo ukoresha treadmill. Mu gihe cyo gukura kw'intambwe, iyi mitsi ikorana kugira ngo yongere ivi. Kugira ngo wibasire by'umwihariko quadriceps, ongera uburyo treadmill itera cyangwa wibande ku kugenda cyangwa kwiruka uzamuka umusozi.
Imitsi y'inyuma:
Imitsi yo mu maguru, iri inyuma y'ikibero, ifasha ivi guhindagurika kandi ikagira uruhare runini mu gukomera kw'ukuguru muri rusange. Nubwo iki gikoresho cyo kugenderaho gikoresha cyane cyane quadriceps, kinakora imitsi yo mu maguru kugira ngo ikomeze kugenda neza muri buri ntambwe.
Udupira tw'umukara:
Imitsi yo mu gituza, harimo gluteus maximus, gluteus medius, na gluteus minimus, ni yo mitsi y'ingenzi yo mu matako. Iyi mitsi ituma umubiri wawe wo hasi uhagarara neza mu gihe cy'imyitozo yo mu gituza. Kugira ngo wongere imbaraga zo gukora imyitozo ngororamubiri, shyira ikibuno ku gituza cyangwa ugende cyangwa wiruke ahantu hatangana.
Mavericks:
Mu gihe ukoresha icyuma gikurura imitsi, imitsi y'inyana, harimo na gastrocnemius na soleus, ikora neza. Ifasha kwimuka ikava hasi kandi igakora buri ntambwe (cyane cyane mu gihe cyo kwiruka). Hitamo kuzamura inyana cyangwa uhuze kugenda no kwiruka kugira ngo ukomeze gukora iyo mitsi.
2. Imitsi yo mu nda n'iyo hejuru y'umubiri:
Inda:
Imitsi yo mu nda igira uruhare runini mu gutuma igice cy'umubiri gihagarara neza iyo ukoresha treadmill. Nubwo idateye imbere, igufasha kuguma uhagaze neza kandi ugororotse mu gihe cy'imyitozo ngororamubiri. Kugira ngo urusheho gukora neza umutima wawe, tekereza gukora imyitozo ngororamubiri yo ku ruhande cyangwa kuringaniza umupira wo ku rubura.
Uduce duto:
Impande zombi z'inda ziherereye ku mpande zombi z'inda, zifasha mu kuzunguruka kw'igituza no kugenda uva ku ruhande rumwe ujya ku rundi. Kugira ngo wungukire neza kuri iyi mitsi, kora uruziga rwo ku ruhande cyangwa uzunguruke inkingi z'imitsi ukoresheje icyuma gikurura imitsi.
Imitsi y'umugongo:
Nubwo kugenda no kwiruka atari byo by'ingenzi, bikoresha imitsi itandukanye y'umugongo, harimo umugongo wo mu gitereko, rhomboid, na trapezius. Iyi mitsi ikorana kugira ngo ifashe umugongo wawe mu gihe ugenda. Ikomeza ingingo z'umugongo binyuze mu kugumana imiterere ikwiye, kwibanda ku guhagarara gato imbere, no kongera ukuboko mu gihe ufashe imishumi.
Akamashini ko guteremberamoni ibikoresho byo gukora siporo bifite uburyo bwinshi kandi bunoze, byibanda ku mitsi itandukanye. Kumenya imitsi ikoreshwa cyane cyane mu gihe cy'imyitozo ngororamubiri bigufasha gutegura gahunda yuzuye y'imyitozo ngororamubiri igufasha kugera ku musaruro wifuza. Wibuke gushyiramo impinduka mu muvuduko, kuzamuka, no gukora ingendo zitandukanye z'ukuboko kugira ngo imitsi ikore neza kandi ugire imyitozo yuzuye kandi yuzuye. Koresha iki gikoresho cyo gukora siporo nk'igikoresho cy'imyitozo ngororamubiri muri rusange kandi wishimire inyungu nyinshi itanga mu gihe ugana ku buzima bwiza.
Igihe cyo kohereza: 21 Nyakanga-2023