Uburyo bwo kuruhuka ntabwo ari uburyo bwiza bwo gufasha mu kugira siporo gusa, ahubwo ni n'igikoresho cyiza cyo guhugura abantu mu bijyanye no kuvura indwara. Byaba ari gukira nyuma yo kubagwa, kuvura imvune zo mu ngingo, cyangwa kuvura indwara zidakira, amapine yo kwirukashyiraho ahantu hatekanye kandi hagenzurwa imyitozo ngororamubiri. Dore ubuyobozi bufatika bwo gukoresha icyuma cyo kuruhuka mu myitozo yo kugarura ubuzima.
1. Kwitegura mbere yo guhugurwa mu gihe cyo kugarura ubuzima
Buri gihe banza uganire na muganga cyangwa umuvuzi w’umubiri mbere yo gutangira kuvura indwara kugira ngo umenye neza ko gahunda yo gukora imyitozo ngororamubiri ijyanye n’uburwayi bwawe. Byongeye kandi, menya ko:
Hitamo uburyo bwo gusinzira neza: Hitamo uburyo bwo gusinzira bufite uburyo bwo gusinzira hamwe n'uburyo bwo kumanuka bushobora guhinduka kugira ngo ugabanye ingaruka ku ngingo zawe.
Ambara inkweto za siporo zikwiye: Hitamo inkweto za siporo zifite ubufasha bwiza kandi zifata neza impanuka kugira ngo urinde ibirenge n'amavi yawe.
Imyitozo yo kwishyushya: Kora imyitozo yo kwishyushya iminota 5-10, nko kunanura imitsi cyangwa kugenda buhoro, kugira ngo ukoreshe imitsi n'ingingo.
2. Uburyo bwihariye bwo guhugura abantu mu kugarura ubuzima
Bitewe n'intego zo kugarura ubuzima mu buryo bw'umubiri n'imimerere y'umuntu ku giti cye, uburyo bukurikira bwo guhugura bushobora gutoranywa:
(1) Imyitozo yo kugenda n'amaguru
Bikwiriye: gukira nyuma yo kubagwa, imvune y'ingingo cyangwa kudakora imyitozo ngororamubiri igihe kirekire.
Uburyo: Shyira umuvuduko wa treadmill kuri 2-4 km/h, hindura umusozi kuri 0%, genda n'amaguru iminota 10-20 buri gihe, wongere buhoro buhoro igihe n'umuvuduko.
Icyitonderwa: Komeza umubiri wawe uhagaze kandi wirinde kwishingikiriza cyane ku nkuta z'umubiri.
(2) Kwiruka cyane
Bikwiriye: abarwayi bafite intege nke z'umutima n'ibihaha cyangwa indwara zidakira.
Uburyo: Shyira umuvuduko kuri 4-6 km/h, hindura umusozi kuri 1-2%, hanyuma wiruke iminota 15-30 buri gihe.
Icyitonderwa: Genzura umuvuduko w'umutima mu rugero rwiza (ubusanzwe 50-70% by'umuvuduko ntarengwa w'umutima).
(3)Kugenda mu misozi
Bikwiriye: kuvura ivi cyangwa gukora imyitozo yo gukomeza amaguru n'amaboko yo hasi.
Uburyo: Shyira umuvuduko kuri kilometero 3-5 ku isaha, hindura umusozi kuri 5-10%, hanyuma utoze iminota 10-15 buri gihe.
Icyitonderwa: Agace gakwiye kuba gahanitse cyane kugira ngo wirinde ko ivi rirushaho gukandamizwa cyane.
(4) Amahugurwa y'igihe gito
Bikwiriye: abakeneye kunoza imikorere y'umutima n'ibihaha cyangwa ubushobozi bwo gutunganya imikorere y'umubiri.
Uburyo: Gusimbuza kugenda vuba no kugenda buhoro, nko kugenda vuba umunota 1 (umuvuduko wa 5-6 km/h), kugenda buhoro mu minota 2 (umuvuduko wa 3-4 km/h), subiramo inshuro 5-10.
Icyitonderwa: Hindura imbaraga ukurikije uko umubiri umeze kugira ngo wirinde umunaniro ukabije.
3. Amabwiriza yo kwirinda ku bijyanye n'amahugurwa yo kugarura ubuzima mu buryo burambye
Intambwe ku yindi: Tangira ukoresheje imbaraga nke kandi umara igihe gito, hanyuma wongere buhoro buhoro ingano y'imyitozo ngororamubiri.
Genzura uko umubiri ubyitwaramo: Niba ubabara, uzungera, cyangwa uhumeka nabi, hagarika imyitozo ako kanya hanyuma uganire na muganga.
Guma uhagaze neza: Hagarara uhagaze neza, urebe imbere, uzunguze amaboko yawe mu buryo busanzwe, kandi wirinde kunama cyangwa kwishingikiriza cyane ku byo uhagararaho.
Suzuma intambwe imaze guterwa: Hindura gahunda y'amahugurwa ukurikije ingaruka zo kuvugurura ubuzima kugira ngo urebe ko ari iya siyansi kandi ifite umutekano.
4. Kuruhuka nyuma yo guhugurwa mu buryo bwo kugarura ubuzima
Nyuma yo gukora imyitozo, kora iminota 5-10 yo kuruhuka, nko kugenda buhoro cyangwa kunanura imitsi, kugira ngo umubiri urusheho kugaruka buhoro buhoro mu ituze. Byongeye kandi, amazi meza n'imirire myiza bifasha umubiri gukira.
Umwanzuro
Treadmill itanga ahantu hizewe kandi hagenzurwa amahugurwa yo kuvugurura imikorere, kandi ikwiriye abantu bafite ibibazo bitandukanye byo kuvugurura imikorere. Binyuze mu buryo bw'amahugurwa ya siyansi no gutegura neza, ibyuma bisukura amaguru ntibishobora kwihutisha gusa gahunda yo kuvugurura imikorere, ahubwo binatuma ubuzima burushaho kuba bwiza. Uyobowe n'umuganga cyangwa umutoza w'inzobere, koresha neza uburyo bwo kuvugurura imikorere.ikibuga cyo kwirukaho kugira ngo inzira yawe yo gukira irusheho kuba nziza kandi itekanye.
Igihe cyo kohereza: Werurwe-20-2025