Treadmill ni ibikoresho bya fitness bikunze gukoreshwa nabantu batabarika bakurikirana fitness.Waba utangiye cyangwa ukunda kwimenyereza imyitozo ngororamubiri, kumenya imitsi intego zawe zo gukandagira ni ngombwa kugirango uhindure imyitozo kandi ugere ku ntego zawe zo kwinezeza.Muri iyi blog, tuzareba neza imitsi itandukanye ikandagira ikora kugirango ubashe gufata icyemezo cyerekeranye nuburyo bwo gushimangira no gutunganya umubiri wawe neza.
1. Imitsi yo hepfo yumubiri:
Quadriceps:
Quadriceps ni imitsi ine iherereye imbere yibibero kandi ni imitsi nyamukuru ikora mugihe ukoresheje podiyumu.Mugihe cyicyiciro cya buri ntambwe, iyi mitsi ikorana kugirango irambure ivi.Kugirango ugaragaze neza quadriceps, ongera impengamiro ya podiyumu cyangwa wibande ku kugenda cyangwa kwiruka hejuru.
Hamstrings:
Hamstrings, iherereye inyuma yibibero, ifasha ivi guhindagurika no kugira uruhare runini mumbaraga rusange yamaguru.Mugihe ikirenge gikora cyane cyane quadriceps, iranakora hamstrings kugirango ituze ukuguru na buri ntambwe.
Glute:
Imitsi ya gluteal, harimo gluteus maximus, gluteus medius, na gluteus minimus, ni imitsi nyamukuru yigituba.Iyi mitsi ituza umubiri wawe wo hasi mugihe imyitozo yo gukandagira.Kugirango utezimbere ikibuno, shyira inzira cyangwa kugenda cyangwa kwiruka hejuru yuburinganire.
Mavericks:
Iyo ukoresheje podiyumu, imitsi yinyana, harimo gastrocnemius na soleus, ikora cyane.Bafasha kuzamura hasi kandi bagakorwa nintambwe zose (cyane cyane mugihe cyo kwiruka).Hitamo inyana izamura cyangwa uhuze kugenda hejuru no kwiruka kugirango ukomeze gukora imitsi.
2. Imitsi yumubiri nu hejuru:
Inda:
Imitsi yo munda igira uruhare runini muguhindura umutiba mugihe ukoresheje inzira.Nubwo zidahuye neza, ziragufasha gukomeza guhagarara neza no kuringaniza mugihe cy'imyitozo yawe.Kugirango urusheho gukora intangiriro yawe, tekereza gukora imyitozo kuruhande cyangwa kuringaniza.
Amagambo:
Iherereye ku mpande zombi z'inda, oblique ifasha mukuzunguruka kwimitsi no kugenda kuruhande.Kugirango ubone byinshi muriyi mitsi, kora ibihaha byo kuruhande cyangwa imbaho zigoretse kuri podiyumu.
Imitsi yinyuma:
Mugihe gukandagira no kwiruka ntabwo aribyo byibandwaho cyane, bikoresha imitsi yinyuma yinyuma, harimo spinee erector, rhomboide, na trapezius.Iyi mitsi ikorana kugirango ituze urutirigongo mugihe cyo kugenda.Komeza ingingo zinyuma mugukomeza guhagarara neza, kwibanda kumurongo muto ugana imbere, no kongera umuvuduko wamaboko mugihe ufashe imikufi.
Inziranigice kinini kandi cyiza cyibikoresho byimyororokere byibasira imitsi myinshi.Kumenya imitsi ikorwa cyane cyane mugihe cyimyitozo ngororamubiri igufasha gukora gahunda yimyitozo ngororamubiri itunganya imbaraga zawe kugirango ugere kubisubizo wifuza.Wibuke gushyiramo itandukaniro mumuvuduko, guhindagurika, no kugenda kwamaboko atandukanye kugirango wongere imitsi kandi wibonere imyitozo yuzuye, umubiri wose.Koresha inzira nkigikoresho rusange cyimyitozo ngororamubiri kandi wishimire inyungu nyinshi itanga mugihe ugenda ugana ubuzima bwiza.
Igihe cyoherejwe: Nyakanga-21-2023