MMENE MUNGAGWIRITSE NTCHITO TREADMILL MOYENERA

Gawo 1
Dziwani treadmill yanu yomwe mukugwiritsa ntchito.
Ndikofunikira kwambiri kuwerenga malangizo achitetezo ndi chidziwitso chamagetsi ndi malangizo ogwiritsira ntchito musanagwiritse ntchito chopondapo.

Gawo 2
Tambasulani musanakwere pa treadmill.
☆ Yambani ndi masewera olimbitsa thupi pang'onopang'ono a mfundo zonse, mwachitsanzo, ingotembenuzani manja, pindani mkono ndikugudubuza mapewa anu.Izi zidzalola mafuta achilengedwe a thupi (synovial fluid) kuteteza pamwamba pa mafupa pamagulu awa.
☆ Nthawi zonse muzitenthetsa thupi musanatambasule, chifukwa izi zimapangitsa kuti magazi aziyenda mozungulira thupi, zomwe zimapangitsa kuti minofu ikhale yolimba.
☆ Yambani ndi miyendo yanu, ndikulimbitsa thupi.
☆ Kutambasula kulikonse kuyenera kuchitika kwa masekondi osachepera 10 (kugwira ntchito mpaka masekondi 20 mpaka 30) ndipo nthawi zambiri kubwerezedwa pafupifupi 2 kapena 3 nthawi.
☆ Osatambasula mpaka kupweteka.Ngati pali ululu uliwonse, masukani.
☆ Osati kudumpha.Kutambasula kuyenera kuchitika pang'onopang'ono komanso momasuka.
☆ Osagwira mpweya wanu panthawi yotambasula.

Gawo 3
Imani pa treadmill, imani pa njanji zonse ndi standby kuchita masewera olimbitsa thupi.

Gawo 4
Yendani kapena thamangani ndi mawonekedwe oyenera.
Kukonzekera koyenera kuchita masewera olimbitsa thupi mudzakhala omasuka komanso ndi thanzi labwino.

Gawo 5
Limbikitsani thupi lanu musanayambe, panthawi komanso mutatha maphunziro.
Madzi ndi njira yabwino kwambiri yochepetsera thupi lanu.Soda, tiyi wa ayezi, khofi ndi zakumwa zina zomwe zili ndi caffeine zimapezekanso.

Gawo 6
Chitani masewera olimbitsa thupi nthawi yayitali kuti mupindule.
Nthawi zambiri kuchita masewera olimbitsa thupi mphindi 45 tsiku lililonse ndi mphindi 300 pa sabata pa treadmill kungakhale koyenera thanzi.Ndipo ichi chikhoza kukhala chosangalatsa chabwino.

Gawo 7
Chitani masewera olimbitsa thupi mukatha kuchita masewera olimbitsa thupi.
Tambasulani mutatha kuchita masewera olimbitsa thupi kuti minofu isamangike.Tambasulani katatu pa sabata kuti mukhale osinthasintha.