Treadmills waa qalab jimicsi oo ay caadiyan isticmaalaan dad aan la tirin karin oo raacda jirdhiska.Haddi aad tahay bilawga ama xamaasad taam ah, ogaanshaha muruqyada yoolalkaaga treadmill ayaa muhiim u ah hagaajinta jimicsigaaga iyo gaaritaanka yoolalka jimicsigaaga.Balooggan, waxaanu si dhow u eegi doonaa murqaha kala duwan ee ay tareenku shaqeeyo si aad u gaadhi karto go'aan xog ogaal ah oo ku saabsan sida si wax ku ool ah loo xoojiyo oo jidhkaaga u hagaajiyo.
1. Muruqyada jidhka oo hooseeya:
Quadriceps:
quadriceps waa afarta muruq ee ku yaal xagga hore ee bowdada waana murqaha ugu muhiimsan ee la shaqeeyo marka la isticmaalayo treadmill.Inta lagu jiro marxaladda furfuran ee tallaabo kasta, muruqyadani waxay wada shaqeeyaan si ay u fidiyaan jilibka.Si gaar ah loo beegsado quadriceps-ka, kordhi xajinta foorarsiga ama diiradda saar socodka ama kor u kaca.
Muruqyada:
Muruqyada murqaha, oo ku yaal dhabarka bowdada, waxay caawiyaan jilibka jilicsan oo door muhiim ah ka ciyaara xoogga guud ee lugta.Halka treadmill-ku uu ugu horreyn ka shaqeeyo quadriceps, wuxuu sidoo kale kiciyaa murqaha murqaha si uu lugta u dejiyo tallaabo kasta.
Glutes:
Muruqyada gluteal, oo ay ku jiraan gluteus maximus, gluteus medius, iyo gluteus minimus, ayaa ah murqaha ugu muhiimsan ee barida.Muruqyadani waxay dejiyaan jirkaaga hoose inta lagu jiro jimicsiga treadmill.Si aad u wanaajiso ka qayb qaadashada sinta, u dhaadhac mishiinka lagu tumayo ama ku soco ama ku orda meel aan sinnayn.
Mavericks:
Marka la isticmaalayo treadmill, muruqyada kubka, oo ay ku jiraan gastrocnemius iyo soleus, waxay u shaqeeyaan si firfircoon.Waxay gacan ka geystaan kor u qaadista dhulka oo lagu dhaqaajiyo tallaabo kasta (inta badan inta lagu jiro orodka).Dooro kubka kor u qaada ama isku darso socodka sare iyo sprints si aad muruqyadan ugu sii shaqeeyaan.
2. Muruqyada xudunta u ah iyo kuwa sare ee jirka:
Caloosha:
Muruqyada caloosha ayaa door muhiim ah ka ciyaara xasilinta jirridda marka la isticmaalayo treadmill.In kasta oo aan si toos ah loo beegsanayn, waxay kuu oggolaanayaan inaad ilaaliso joog toosan iyo dheelitirnaan inta lagu jiro jimicsigaaga.Si aad u sii shaqayso xuduntaada, tixgeli inaad samayso jimicsiyo lateral ama dheellitiran oo ku saabsan mashiinka treadmill.
Dharbaaxo:
Waxay ku yaalliin labada dhinac ee caloosha, obliques waxay caawiyaan wareegga jirridda iyo dhaqdhaqaaqa dhinac-ilaa-dhinac ah.Si aad uga faa'iidaysato murqahaan, samee sambabbada dhinac ama ku marooji looxaan mashiinka treadmill.
Muruqyada dambe:
Halka socodka treadmill uusan ahayn diiradda ugu weyn, waxay ku lug leedahay muruqyo kala duwan oo dhabarka ah, oo ay ku jiraan lafdhabarta erector, rhomboids, iyo trapezius.Muruqyadani waxay wada shaqeeyaan si ay u dejiyaan lafdhabartaada inta lagu jiro dhaqdhaqaaqa.Waxay xoojisaa kala-goysyada dhabarka iyadoo ilaalinaysa qaabka saxda ah, diiradda saaraya wax yar oo caatada ah, iyo kordhinta dhaqdhaqaaqa gacanta iyadoo la qabsanayo gacmaha.
Qalabka lagu tuntowaa qalab wax ku ool ah oo wax ku ool ah oo wax ku ool ah oo bartilmaameedsanaya muruqyo kala duwan.Ogaanshaha murqaha ugu horreeya ee la shaqeeyo inta lagu jiro jimicsiga treadmill wuxuu kuu ogolaanayaa inaad horumariso barnaamij jimicsi oo dhamaystiran kaas oo wanaajinaya dadaalkaaga si aad u gaarto natiijooyinka aad rabto.Xusuusnow inaad ku darto kala duwanaanshiyaha xawaaraha, foorarsiga, iyo dhaqdhaqaaqa cududaha kala duwan si aad u kordhiso ka qayb qaadashada muruqa oo aad la kulanto jimicsi buuxa, jidh buuxa.Isticmaal treadmill-ka sidii qalab guud oo fayaqab ah oo ku raaxayso faa'iidooyinka badan ee ay bixiso markaad u socoto qaab nololeed caafimaad leh.
Waqtiga boostada: Jul-21-2023