Ni iyihe myitozo ngororamubiri nshobora gukora kuri treadmill?

Uburyo bwo gusiganwa ku maguru ni igikoresho cyiza cyane cyo gukora imyitozo ngororamubiri idatera ingaruka mbi, cyane cyane ku bashaka kunoza ubuzima bwabo bw'umutima n'imitsi, kugabanya ibiro, cyangwa kuvura imvune. Dore imyitozo imwe ushobora gukora kuri terefone yo gusiganwa ku maguru:

Kugenda n'amaguru:
Tangira ugenda buhoro buhoro kugira ngo ushyushye umubiri wawe. Ongera umuvuduko buhoro buhoro kugira ngo uhuze n'urwego rw'imyitozo ngororamubiri yawe.

Amahugurwa y'igihe gito:
Hindura hagati y'igihe cyo gukira hakoreshejwe imbaraga nyinshi n'igihe cyo gukira hakoreshejwe imbaraga nke. Urugero, genda n'amaguru cyangwa wiruke ku muvuduko mwinshi mu gihe cy'umunota 1, hanyuma ugabanye umuvuduko wo gukira mu minota 2, hanyuma usubiremo uru rugendo.

Amahugurwa yo Gushaka Kugera ku Muco:
Koresha uburyo bwo kuzamuka kugira ngo wigane kugenda cyangwa kwiruka uzamuka umusozi. Ibi byibanda ku matsinda atandukanye y'imitsi kandi byongera imbaraga z'imyitozo ngororamubiri yawe.

Intambwe zo gutera imbere:
Shyira ikinyabiziga cyo kugenderaho ku ruhande rw'amaguru (treadmill) hanyuma ugitereho inshuro nyinshi, ikirenge kimwe gikurikira ikindi, nk'aho uzamuka ingazi.

Guhindura ukuboko:
Mu gihe ugenda cyangwa uri kwiruka, shyiramo amaboko kugira ngo uhuze igice cyo hejuru cy'umubiri wawe kandi wongere imbaraga zo gutwika karori muri rusange.

Gutembera inyuma:
Hindura ugende usubira inyuma kuri tennis. Ibi bishobora gufasha gukomeza imitsi y'amaguru no kunoza kuringaniza.

Intambwe za Plyometric:
Injira kuri treadmill hanyuma usubire inyuma vuba, ugwe ku birenge byawe. Iyi myitozo ishobora gufasha kongera imbaraga n'ubushyuhe.

Guhuza ku mpande:
Hindura umuvuduko ugende buhoro hanyuma uhindukire ukurikije uburebure bw'ikibuga cyo kwiruka. Iyi myitozo ishobora gufasha kunoza uburyo bwo kugenda no kuringaniza amaguru.

Gutembera ku maguru:
Shyira treadmill ku muvuduko muto hanyuma ukore lunge mu gihe irimo kugenda. Fata ku nkuta kugira ngo uyishyigikire nibiba ngombwa.

Gukomeza Kurambura:
Koresha ikimashini cyo kuruhuka nk'urubuga rwo kugorora imitsi kugira ngo ukore imitsi yo kugorora imitsi y'inyuma, imitsi y'amaguru, imitsi y'amaguru n'iy'ikibuno nyuma y'imyitozo ngororamubiri.

Imyanya y'akazi:
Hagarara kuri treadmill ufate imyanya itandukanye nko gusimbuka, gutera imitsi, cyangwa kuzamura inyana mu gihe izimye kugira ngo uhuze imitsi itandukanye.

Imyitozo yo kuringaniza:
Gerageza guhagarara ku kuguru kumwe mu gihe umupira wo gutemberaho ugenda buhoro kugira ngo wongere kuringaniza no guhagarara neza.

Wibuke gushyira imbere umutekano igihe cyose ukora iyi myitozo kuriakamashini ko gutemberamoTangira buhoro buhoro, cyane cyane niba uri mushya muri mashini cyangwa ugerageza imyitozo ngororamubiri mishya, kandi wongere imbaraga buhoro buhoro uko ihumure ryawe n'urwego rwawe rw'imyitozo ngororamubiri birushaho kwiyongera. Ni byiza kandi kugisha inama inzobere mu myitozo ngororamubiri cyangwa abaganga b'imitsi kugira ngo umenye neza ko ukora imyitozo ngororamubiri neza kandi wirinde gukomereka.