Treadmill Kufamba Kwekuita Zvikanganiso: El Paso Back Clinic

Kushanda pane treadmill inzira yakanaka yekuita kurovedza kwemoyo kana usingakwanise kubuda kunze kana kushandura zvinhu kumusoro. Nekudaro, hazvisi zvekungokwira pamushini uye kufamba kana kumhanya. Kufanana nechinhu chipi nechipi, chimiro chakakodzera uye chimiro chakakosha mukudzivirira kukuvara. Izvi zvinobvumira munhu kuti afambe zvakanaka uye nekukurumidza, kupisa macalorie akawanda, uye kuwana mabhenefiti akazara. Vanhu vane chirwere chekurapa chinokanganisa chimiro kana kuita kuti zviome kufamba pachitsiko chetsika vanofanirwa kutaura nemupi wehutano kuti vape mazano kuti vaone kuti vanogona kushanda pasina kuwedzera mamiriro acho kana kuzviisa panjodzi.. Pane sarudzo yekushanda nemurapi wepanyama kana wepabasa kugadzirisa chero zvinonetsa zvingangove nazvo vanhu nezvekushandisa treadmill.

Treadmill Kufamba Kudzidzira Zvikanganiso

chengetedzo

Chikanganiso chakajairika kuwana pane treadmill bhandi rave kushanda. Izvi zvingaita sezvisingakoshi, asi tsaona zhinji dzinoitika kana vanhu vachingosvetuka. Kuti udzivise kukuvadzwa, zvinokurudzirwa kutevera mazano aya ekuchengetedza.

• Ita shuwa kuti muchina wakadzimwa.
• Ziva pane switch ye emergency stop.
• Mira pedyo nebhesi/running deck.
• Clip iyo kiyi yekuchengetedza kumuviri wako kumisa treadmill kana ukatsvedza kana kugumburwa.
• Tanga treadmill uye uise kuti iite zvishoma nezvishoma.
• Tarisa kumhanya uye nyatso pinda pane inofamba inofamba.
• Zvishoma nezvishoma wedzera kumhanya kamwe zvakanaka pabhodhi.

Wrong Shoes

Nhanho ine hutano ndeyekurova nechitsitsinho pamberi netsoka yekumberi zvishoma kubva pamusoro. Tsoka inobva yakunguruka kubva pachitsitsinho ichienda kutsoka; panguva iyo chigunwe chiri pasi, munhu wacho anenge ava pakati pechinhanho chinotevera, uye tsoka yekuenda mberi ikozvino itsoka yekumashure uye yakagadzirira kuti zvigunwe zvisundire kuti zvitore danho rinotevera.

• Iyi kutevedzana inogoneka chete neshangu dzinochinjika.
• Kupfeka bhutsu dzakaomarara hazvibvumire kutenderera.
• Shangu dzakaomarara dzinomanikidza tsoka kurova pasi.
• Muviri uye nhanho yekufamba inova chitsiko chetsoka.
• Tora maminetsi mashoma panguva yekufamba kuti ufunge nezve izvo tsoka dziri kuita.
• Ita shuwa kuti vanorova nechitsitsinho, kutenderedza nenhanho, uye tsoka yekumashure inopa yakaringana kusunda-kure.
• Kana iwe usingakwanise kuita izvi mune shangu dzako dzazvino, saka inguva yekutarisa zvimwe zvinochinjika kufamba/kumhanya shangu.

Kubata MaHandrails

• Mahandrails anopa kugadzikana, asi kufamba kwechisikigo kana kufamba kwechisikigo kunosanganisira nhanho ine hutano uye kufamba kweruoko.
• Kugara wakabatirira pamahandrails hazvibvumidze kufamba uku.
• Kufamba kana kumhanya zvishoma kunokurudzirwa pasina kushandisa handrails.
• Vanhu vachawana kurovedza muviri kuri nani zvishoma nezvishoma pane zvavangaite nekukurumidza kubatirira panjanji.
• Vanhu vane hurema kana nyaya dzekuenzanisa vangada mahandrails uye vanofanira kubvunza mudzidzisi kana murapi wepanyama kuti awane mazano ane hutano.

Kutsamira Mberi

Kufamba kwakafanira kunoreva kuti muviri wakatwasuka, kwete kuzembera mberi kana kumashure.

• Usati watsika pane treadmill, tarisa uye gadzirisa chimiro chako.
• Batanidza madumbu uye chengetedza a kwazvakarerekera musana.
• Ipa mapendekete mupumburu wekumashure kuitira kuti arege kupfugama.
• Pinda pachigayo ufambe.
• Zviyeuchidze kuti uchengetedze chimiro chakatwasuka ichi.
• Paunenge uchichinja nhanho kana kurerekera, tarisa chimiro chako zvakare.

Kutarisa Pasi uye Kwete Mberi

• Kufamba zvakanaka kunoreva kuti musoro uri mudenga uye maziso ari mberi.
• Chimiro chisina kunaka chekufamba chinogona kutungamirira kumutsipa, pfudzi, uye yakaderera musana marwadzo.
• Mamiriro asina kunaka haatenderi muviri kutora kufema kwakazara.
• Inosimbisawo zvimiro zvekugara zvisina kunaka.
• Tarisa mapendekete uye ita roll back back maminetsi ega ega kuti uone kuti havasi kuvhima kumberi.

Overstriding

• Overstriding zvinoreva kuti chitsitsinho chemberi chinorova pasi zvakanyanya pamberi pemuviri.
• Vanhu vazhinji vanoita izvi kuti vafambe nekukurumidza.
• Kuwedzeredza kunogona kuita kuti tsoka itsvedze, izvo zvinogona kukonzera rwendo uye / kana kudonha.
• Nhanho yekufamba ine hutano inoreva chitsitsinho chemberi chinorovera pedyo nemuviri apo tsoka yekumashure inoramba iri pasi kwenguva yakareba kuti ipe simba rekusundira kure.
• Uku kusunda-kure kunopa kukurumidza uye simba uye inoshanda mhasuru zvirinani kupisa macalorie akawanda.
• Ungangoda kupfupisa nhanho uye kutora matanho mapfupi paunotanga.
• Wobva watarisa pakunzwa rutsoka rwekumashure uye kuwana kunyatsosaidzira nedanho rega rega.
• Tarisa pane izvi kwemaminetsi mashoma chirongwa chega chega kudzamara chajaira uye kufamba kwava kukurumidza uye nyore.

Hapana Kufamba Kwemaoko

• Kana handrails isingakodzeri, iyo maoko anofanira kufamba panguva yekurovedza muviri.
• Kufambisa ruoko kwakakodzera kunobvumira muviri kuti uende nekukurumidza uye kupisa macalorie akawanda.
• Iko kutenderera kwekufamba kunogona kubatsira matambudziko epafudzi nemutsipa akagadzirwa kubva kune zvisina kunaka maitiro.
• Makumbo anongofamba nekukurumidza sezvinoita maoko.
• Kumhanyisa makumbo, mhanyisa maoko.

Kuenda Kunyanya

• Enda chete nekukurumidza sezvo muviri unogona kuenda uchichengetedza kwakaringana kufamba uye chimiro.
• Kana kukwidibira, kuzembera mberi, kana kuvhima mapendekete akatanga kuburitsa, nonoka kusvika kukurumidza kugadzikana/inochengeteka kunoita kuti muviri ufambe nemazvo wawanikwa.
• Kana kurovedza muviri kusinganzwi sekunge kuri kubatsira
• Vanhu vane chimiro chakashata chekufamba pakumhanya kwakanyanya vanogona kufunga nezvekuwedzera nguva dzekumhanya.
• Kumhanya kuchagadzira kukurumidza kuputika kwepamusoro kurova kwemoyo uye shanduko yefomu.

Nguva dzekumhanya

• Dziisai nekumhanya kunononoka kwemaminetsi matatu kusvika mashanu.
• Wedzera kukurumidza kufamba kune kukurumidza kukurumidza kunogona kuchengetedza fomu yakakodzera yekufamba.
• Tanga jog uye wedzera kumhanya kuti uenderane nekumhanya kwekumhanya.
• Jog kwemaminetsi 1 kusvika ku3.
• Dzokera kune kukurumidza kufamba kwekufamba kwemaminetsi matatu kusvika ku3.
• Jog kwemaminetsi 1 kusvika ku3.
• Dzokorora kusvikira pakupera kwekurovedza muviri.
• Pedzisa nemaminetsi matatu kusvika mashanu pakufamba kuri nyore kuti utonhorere pasi.

Zvipikise Iwe pachako

Kana muviri uchinge wajaira kuita maekisesaizi, yave nguva yekupikisa muviri kuti uwane kusimba kwakanyanya uye kugara uchikurudzirwa. Apa ndipo panopinda Workout kusimba, nguva, frequency, uye/kana modhi.

Intensity

• Wedzera kusimba nekuwedzera kudzika kana kumhanya.

chinguva

• Wedzera nguva yakashandiswa pane treadmill.
• Kana ukashandisa maminetsi makumi matatu kwemavhiki akati wandei, wedzera kusvika kumaminitsi makumi mana neshanu kwechikamu chimwe chete chevhiki.
• Mushure memavhiki mashoma, wedzera kusvika kumaminitsi makumi matanhatu.

maitikiro

• Kana muviri uchinge washandiswa kutsika-tsika kufamba, edza kubatanidza chikamu zuva rega rega kana mamwe mazuva ese.
• Famba uchimhanya kwemaminetsi makumi matatu kusvika makumi matanhatu, uchienda kwemaminetsi 30 kusvika ku60 pavhiki.

Rudzi Rwemaekisesaizi

• Edza kumhanya kana kumhanya.
• Alternate kushandisa bhasikoro rekurovedza muviri, muchina wekukwasva, kana mukwidza wemasitepisi.
• Wedzera kudzidziswa uremu, kudzidziswa kwedunhu, kana chero chinhu chinonakidza chinoita kuti muviri ufambe nenzira dzakasiyana.

Isa zvinangwa uye pinda mutsika yekushandisa treadmill nguva nenguva kuti uwane mabhenefiti ese. Dzivisa zvikanganiso zvakajairika zvetreadmill, gara wakachengeteka, uye uwane zvakanyanya kubva mukufamba nekumhanya maekisesaizi.

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Famba Zviri Nani, Urarame Zviri Nani

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References

Centers for Disease Control and Prevention. Zvakanakira Kuita Basa Remuviri.

Donlin, Margo C et al. "Adaptive treadmill kufamba kunokurudzira kuenderera mberi." Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017

Donlin, Margo C et al. "Kufamba-famba kwemushandisi kunosimudzira hutano hupamhi mushure mekurohwa." Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031

Hashiba, M. "Shanduko yenguva pfupi mukumira mushure mekufamba kwemutsara wetsika." The Japanese Journal of Physiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499

Liang, Junjie et al. "Maitiro e-anti-gravity treadmill kudzidziswa kwebvi osteoarthritis kugadziriswa pamarwadzo ejoint, gait, uye EMG: Nyaya yenyaya." Mushonga vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386

MacEwen, Brittany T et al. "Ongororo yakarongeka yemadhesiki akamira uye anotsika panzvimbo yebasa." Mushonga wekudzivirira vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011