I-Treadmill Ukuhamba ngeempazamo zokuSebenza: i-El Paso Back Clinic

Ukusebenza kwi-treadmill yindlela enhle yokufumana umthambo we-cardiovascular xa ungakwazi ukuphuma ngaphandle okanye ukutshintsha izinto. Nangona kunjalo, akukhona nje ukungena kumatshini kunye nokuhamba okanye ukuqhuba. Njengayo nantoni na, ifom efanelekileyo kunye nokuma kubalulekile ekukhuseleni ukulimala. Oku kuvumela umntu ukuba ahambe ngokukhawuleza kwaye ngokukhawuleza, atshise iikhalori ezininzi, kwaye afumane inzuzo epheleleyo. Abantu abaneemeko zonyango ezichaphazela ukuma okanye ukwenza kube nzima ukuhamba kwi-treadmill kufuneka bathethe nomboneleli wezempilo ukuze bafumane iingcebiso zokuqinisekisa ukuba banokusebenza ngaphandle kokuyenza ibe mandundu imeko okanye babeke emngciphekweni.. Kukho ukhetho lokusebenza kunye netherapisti yomzimba okanye yomsebenzi ukulungisa nayiphi na inkxalabo abantu abanokuba nayo malunga nokusebenzisa i-treadmill.

Iimpazamo zoMthambo wokuTreadmill wokuHamba

Safety

Impazamo eqhelekileyo kukungena kwi-treadmill kunye nebhanti esele lisebenza. Oku kunokubonakala kungeyomfuneko, kodwa iingozi ezininzi zenzeka xa abantu betsiba nje. Ukuze ugweme ukulimala, kuyacetyiswa ukuba ulandele ezi ngcebiso zokhuseleko.

• Qinisekisa ukuba umatshini ucimile.
• Yazi ukuba siphi na iswitshi yokumisa kaxakeka.
• Yima ecaleni kwesiseko/idekhi yokubaleka.
• Cofa i isitshixo sokhuseleko emzimbeni wakho ukumisa i-treadmill ukuba uyatyibilika okanye uyakhubeka.
• Qala i-treadmill kwaye uyibeke kwisantya esicothayo.
• Jonga isantya kwaye ngononophelo ungene kwindawo ehambayo.
• Yandisa kancinane isantya kanye ngokukhululeka ebhodini.

Izihlangu ezingalunganga

Inyathelo elinempilo kukubetha ngesithende ngaphambili unyawo lwangaphambili lusuke kancinci kumphezulu. Unyawo ke luqengqeleka ukusuka kwisithende ukuya eluzwaneni; Ngexesha uzwane luphantsi komhlaba, umntu sele ephakathi kwinyathelo elilandelayo, kwaye unyawo lwangaphambili ngoku lunyawo lwangemva kwaye lulungele ukuba iinzwane zityhale ukuze zithathe inyathelo elilandelayo.

• Olu landelelwano lunokwenzeka kuphela ngezicathulo eziguquguqukayo.
• Ukunxiba izihlangu eziqinileyo akunakuvumela ukuqengqeleka.
• Izihlangu eziqinileyo zinyanzela unyawo ukuba lubethe phantsi.
• Umzimba kunye nenyathelo lokuhamba liba sisingqi esisicaba.
• Thatha imizuzu embalwa ngexesha lokuhamba ukuze ucinge ngento eyenziwa yienyawo.
• Qinisekisa ukuba babetha ngesithende, baqengqeleka kwisinyathelo, kwaye unyawo lwangemva lubonelela ngokutyhala okwaneleyo.
• Ukuba awukwazi ukwenza oku kwizihlangu zakho zangoku, lixesha lokujonga ezinye ezibhetyebhetye ukuhamba / ukubaleka izihlangu.

Ukubamba iiHandrails

• Izandla zibonelela ngokuzinza, kodwa ukuhamba kwendalo okanye ukunyakaza kwendalo kubandakanya inyathelo elinempilo kunye nokunyakaza kwengalo.
• Ukubambelela rhoqo kwii-handrails akusivumeli esi sindululo.
• Ukuhamba okanye ukubaleka ngesantya esisezantsi kuyacetyiswa ngaphandle kokusebenzisa ii-handrails.
• Abantu ngabanye baya kufumana umthambo ongcono ngesantya esiphantsi kunokuba bebeya kwenza ngesantya esikhawulezayo bebambelele kwiireyili.
• Abantu abakhubazekileyo okanye imiba yokulinganisela banokufuna i-handrails kwaye kufuneka badibane nomqeqeshi okanye i-physical therapist ukuze bafumane iingcebiso eziphilileyo zokuzilolonga.

Ukwayama Phambili

Ukuma okufanelekileyo kokuhamba kuthetha ukuba umzimba uthe tye, ungathembeli phambili okanye ngasemva.

• Ngaphambi kokuba ungene kwi-treadmill, jonga kwaye ulungise ukuma kwakho.
• Ukubandakanya izisu kwaye ugcine a Umqolo ongathathi hlangothi.
• Nika amagxa umqulu ngasemva ukuze angagobi.
• Ngena kwi-treadmill kwaye uhambe.
• Zikhumbuze ukuba ugcine le meko ime nkqo.
• Xa utshintsha isantya okanye ukuthambeka, jonga kwakhona ukuma kwakho.

Ukujonga Phantsi hayi Phambili

• Ukuma okunempilo kuthetha ukuba intloko iphezulu kwaye amehlo abheke phambili.
• Ukuhamba okungahambi kakuhle kunokukhokelela entanyeni, ehlombe, kunye low iqolo.
• Ukuma okungafanelekanga akuvumeli umzimba ukuba uphefumle ngokupheleleyo.
• Ikwabethelela iindawo zokuhlala ezingenampilo.
• Jonga amagxa kwaye wenze umqolo emva kwemizuzu embalwa ukuqinisekisa ukuba abazingelanga phambili.

Ukugqithisa

• Ukugqithisa kuthetha ukuba isithende sangaphambili sibetha umhlaba kude kakhulu phambi komzimba.
• Abantu abaninzi benza oku ukuze bahambe ngokukhawuleza.
• I-overstride inokubangela ukuba unyawo lutyibilike, olunokubangela uhambo kunye / okanye ukuwa.
• Ukuhamba okunempilo kuthetha ukuba isithende sangaphambili sibetha kufutshane nomzimba ngelixa unyawo lwangasemva luhlala emhlabeni ixesha elide ukubonelela ngokutyhala okunamandla.
• Le push-off inika isantya esiphezulu kunye namandla kwaye isebenza ngcono izihlunu ukutshisa iikhalori ezininzi.
• Kusenokufuneka unciphise umkhondo kwaye uthathe amanyathelo amafutshane xa uqala.
• Emva koko ugxininise ekubambeni unyawo lwangasemva kwaye ufumane ukutyhala ngokucokisekileyo ngenyathelo ngalinye.
• Gxininisa koku kwimizuzu embalwa kwiseshoni nganye de iqheleke kwaye ukuhamba kukhawuleza kwaye kube lula.

Akukho ntshukumo yengalo

• Ukuba handrails akukho mfuneko, i iingalo kufuneka zishukume ngexesha lokuzilolonga.
• Ukunyakaza okufanelekileyo kwengalo kuvumela umzimba ukuba uhambe ngokukhawuleza kwaye utshise iikhalori ezininzi.
• Ukunyakaza okujikelezayo kunokunceda iingxaki zegxalaba kunye nentamo eziphuhliswe kwi-postures engafanelekanga.
• Imilenze ihamba ngokukhawuleza njengoko iingalo zihamba.
• Ukukhawulezisa imilenze, khawuleza iingalo.

Ukuhamba ngokukhawuleza

• Hamba kuphela ngokukhawuleza njengoko umzimba unokuhamba ngelixa ugcina ukuhamba okufanelekileyo kunye nefom.
• Ukuba i-overstriding, ukuxhomekeka phambili, okanye ukugoba amagxa aqala ukuveza, thoba isantya de isantya esikhululekile / esinokugcinwa esivumela umzimba ukuba uhambe ngokuchanekileyo ufunyenwe.
• Ukuba umthambo awuva ngathi uyanceda
• Abantu abanesimo esibi sokuhamba kwizantya eziphezulu banokuqwalasela ukongeza izithuba zokubaleka.
• Ukubaleka kuya kudala ukuqhuma ngokukhawuleza kwesantya esiphezulu sentliziyo kunye nokutshintsha ifomu.

Amaxesha okubaleka

• Zifudumeze ngesantya esicothayo kangangemizuzu emi-3 ukuya kwemi-5.
• Ukwandisa isantya sokuhamba kwisantya esinokugcina ifom yokuhamba efanelekileyo.
• Qala ukubaleka kwaye unyuse isantya ukuze utshatise isantya sokubaleka.
• Baleka imizuzu emi-1 ukuya kwemi-3.
• Buyela kwisantya sokuhamba ngokukhawuleza kwi-3 ukuya kwimizuzu emi-5.
• Baleka imizuzu emi-1 ukuya kwemi-3.
• Phinda ude uphele umthambo.
• Gqiba ngemizuzu emi-3 ukuya kwemi-5 ngesantya esilula sokuhamba ukuze uphole.

Cela umngeni ngokwakho

Xa umzimba uziqhelanise ngokupheleleyo nomsebenzi wokuzilolonga, lixesha lokucela umngeni kumzimba ukuze ufumane ukomelela okukhulu kwaye uhlale unomdla. Apha kulapho ukuqina kokutshintsha kokuzilolonga, ubude bexesha, amaxesha amaninzi, kunye/okanye imowudi ingena khona.

Ubungakanani

• Yongeza ukuqina ngokunyusa ukuthambeka okanye isantya.

ubude bexesha

• Yandisa ixesha elichithwe kwi-treadmill.
• Ukuba uchitha imizuzu engama-30 kangangeeveki eziliqela, yanda ube yimizuzu engama-45 ubuncinane kwiseshoni enye yeveki.
• Emva kweeveki ezimbalwa, ukwandisa ukuya kwimizuzu engama-60.

Ubuninzi

• Emva kokuba umzimba usetyenziselwa ukuhamba nge-treadmill, zama ukubandakanya iseshoni yonke imihla okanye yonke enye imini.
• Hamba ngesantya esikhawulezayo kangangemizuzu engama-30 ukuya kwengama-60, uhamba kangangemizuzu engama-150 ukuya kuma-300 ngeveki.

Uhlobo lokuzilolonga

• Zama ukubaleka okanye ukubaleka.
• Ukutshintshana usebenzisa ibhayisekile yokuzilolonga, umatshini wokubheqa, okanye umkhweli wezinyuko.
• Yongeza uqeqesho lobunzima, uqeqesho lwesekethe, okanye nantoni na eyonwabisayo eyenza umzimba uhambe ngeendlela ezahlukeneyo.

Zibekele usukelo kwaye ungene kumkhwa wokusebenzisa i-treadmill rhoqo ukuze uvune zonke iingenelo. Ziphephe iimpazamo eziqhelekileyo ze-treadmill, hlala ukhuselekile, kwaye wenze okuninzi ukuhamba kunye nokuqhuba imithambo.

---

Hamba Ngcono, Uphile Ngcono

---

Ucaphulo

Amaziko oLawulo noThintelo lweZifo. Iingenelo zoMzimba.

UDonlin, uMargo C et al. "Ukuhamba nge-adaptive treadmill kukhuthaza ukuqhubeleka okuzingisileyo." I-Gait & Posture vol. 93 (2022): 246-251. doi:10.1016/j.gaitpost.2022.02.017

UDonlin, uMargo C et al. "Ukuhamba kwe-treadmill eqhutywa ngumsebenzisi kukhuthaza ububanzi benyathelo elinempilo emva kokubetha." I-Gait & Posture vol. 86 (2021): 256-259. doi:10.1016/j.gaitpost.2021.03.031

UHashiba, M. Ijenali yaseJapan yePhysiology vol. 48,6 (1998): 499-504. doi:10.2170/jjphysiol.48.499

ULiang, uJunjie et al. "Impembelelo yoqeqesho lwe-anti-gravity treadmill yokuvuselela i-knee osteoarthritis kwintlungu edibeneyo, i-gait, kunye ne-EMG: Ingxelo yeNgxelo." Amayeza vol. 98,18 (2019): e15386. doi:10.1097/MD.0000000000015386

MacEwen, Brittany T et al. "Uphononongo olucwangcisiweyo lokuma kunye nedesika yokunyathela kwindawo yokusebenza." Amayeza othintelo vol. 70 (2015): 50-8. doi:10.1016/j.ypmed.2014.11.011