Uburyo bwo gukoresha treadmill mu buryo bwa siyansi ni ubuhe? Ubuyobozi ngiro bwo kunoza imikorere y'imyitozo

Nubwo uburyo bwo gukora imikino yo kuruhuka (treadmill) bworoshye gukoreshwa, kugira ngo bugaragaze ingaruka nziza ku buzima bwabwo, uburyo bwiza bwo kuyikoresha ni ingenzi cyane. Abantu benshi bagenda cyangwa biruka gusa ku myitozo yo kuruhuka, birengagiza ibintu by'ingenzi nko guhagarara neza, umuvuduko no kugororoka, ibyo bigatuma imyitozo idakora neza ndetse bikanatuma habaho ibyago byinshi byo gukomereka.

1. Guhagarara neza mu kwiruka

Iyo urimo kwiruka kuriikibuga cyo kwirukaho, komeza umubiri wawe uhagaze, komeza gato umutima wawe, kandi wirinde kunama imbere cyangwa inyuma cyane. Kura amaboko yawe mu buryo busanzwe. Iyo ibirenge byawe bikora ku butaka, gerageza kumanuka ukoresheje ikirenge cyo hagati cyangwa ikirenge cy'imbere mbere kugira ngo ugabanye ingaruka ku ngingo z'ivi ryawe. Niba umenyereye kwiruka, ushobora kongera uburebure (1%-3%) kugira ngo wigane imbaraga zo kwiruka hanze no kunoza ubushobozi bwo gutwika ibinure.

2. Guhindura umuvuduko n'ubuso bw'aho biherereye mu buryo bukwiye

Abatangiye amahugurwa baragirwa inama yo gutangira kugenda buhoro buhoro (3-4km/h), hanyuma bakamenyera buhoro buhoro mbere yo gukomeza kwiruka (6-8km/h). Niba intego ari ukugabanya ibinure, ushobora gukoresha uburyo bwo gukora imyitozo ngororamubiri, ni ukuvuga kwiruka vuba umunota 1 (8-10km/h) hanyuma ukagenda buhoro umunota 1, ukabisubiramo inshuro nyinshi. Guhindura imiterere y'imiterere y'imiterere y'imiterere y'imiterere y'umubiri bishobora no kugira ingaruka zikomeye ku buryo imyitozo ikorwa. Kongera imiterere y'imiterere y'umubiri (5%-8%) bishobora kongera uruhare rw'imitsi yo mu nda n'amaguru.

3. Igihe cy'amahugurwa n'inshuro

Ku bantu bakuru bafite ubuzima bwiza, ni byiza gukora imyitozo ngororamubiri inshuro 3 kugeza kuri 5 mu cyumweru, buri gihe mu gihe cy'iminota 30 kugeza kuri 45. Kugira ngo wongere imbaraga zo kwihangana, ushobora kongera buhoro buhoro igihe cyo kwiruka. Niba intego nyamukuru ari ukugabanya ibinure, imyitozo yo mu gihe cy'imyitozo yo mu rwego rwo hejuru (HIIT) ishobora guhuzwa kugira ngo igabanye igihe cya buri myitozo mu gihe wongera imbaraga.

4. Gushyushya no kunanura

Mbere yo kujya kuri tennis, ni byiza gukora iminota 5 kugeza ku 10 yo kwishyushya umubiri (nk'imitsi yo mu mavi maremare, gusimbuka imitsi), hanyuma ukanura amaguru yawe kugira ngo ugabanye ububabare bw'imitsi n'ububabare.

Mu guhindura ikoreshwa ryaamapine yo kwiruka, abakoresha bashobora kongera ingaruka zabo mu myitozo mu gihe bagabanya ibyago byo gukomereka mu mikino.