1. Ntibigira ingaruka ku miterere y'ikirere: Iyi ni yo mpamvu nyamukuru ituma abiruka bakoresha utumashini two gutereta. Uko ikirere cyaba kiri kose, nk'umuyaga, imvura, izuba rikabije, ubukonje, inkubi z'umuyaga, inkubi z'umucanga, n'ibindi, abiruka bashobora kwitoza kuri utumashini two gutereta.
2. Igira ingaruka zo gufunga: Ku batangira, abakuze, n'abiruka bamaze gukira imvune, ingaruka zo gufunga z'ikinamico zishobora kwigarurira ingaruka ku maguru yo hasi, ingingo z'akaguru, ingingo z'amavi iyo ibirenge biguye hasi. , Umutwaro ku ngingo y'ikibuno nawo uzagabanuka cyane.
3. Ahantu ho kwimenyereza hahamye kandi hatekanye: Uretse ibyago byo gukora nabi, imikino yo kwiruka ku maguru itekanye kurusha kwiruka hanze, cyane cyane ku biruka badafite ikibuga cy'imikino hafi y'ingo zabo kandi bashobora kwiruka nijoro gusa, iyo imodoka ziba zarahungabanye nijoro. Kwiruka mu muhanda biracyari akaga; kwitoza kwiruka ku maguru ntibizahagarara nyuma yo gukanda buto yo gutangira, nta modoka igendanwa ihari, nta mpamvu yo kwambuka umuhanda, kandi nta muntu uzafunga inzira, bigatuma wiruka yibanda ku kwiruka.
4. Bishobora guhuzwa n'imyitozo itandukanye: Hari igihe ushobora gushaka guhindura bimwe mu kwiruka cyangwa imyitozo imwe: tangira wiruke byoroshye, wihutishe n'intera ndende, wongereho umusozi, uzamuke cyane, usubire mu cyumba cyo kuraramo, hanyuma ugende gato. Uruhuke buhoro buhoro, hanyuma uhagarare wiruke kugira ngo usoze imyitozo.
5. Umufasha mwiza mu guhindura imiterere yo kwiruka: Mu gihe wiruka kuri treadmill, kubera ko ibidukikije biba bifunze kandi bituje, inenge zo kwiruka zizarushaho kwiyongera, nko itandukaniro mu mbaraga zo kugwa kw'ibirenge by'ibumoso n'iburyo, itandukaniro mu ntera y'intambwe, n'uburyo umubiri uhindagurika, nibindi, bizagaragara. Bishobora kumvikana ko iyo hari indorerwamo imbere y'treadmill, ishobora kurebwa hamwe n'umubiri wo hejuru, ibi bikaba bifasha abiruka guhindura ingendo zabo no kugumana imiterere yo kwiruka iringaniye kandi yoroshye.