Ochita masewera achikulire ali ndi zochitika zapadera zochita masewero olimbitsa thupi chifukwa cha kukalamba pamtundu ndi minofu yodziphatikizika, kuthamanga kwa mtima wamtima, ndi zina zofunikira. Gwiritsani ntchito njira zamaphunzitsizo kuti mukhale ndi thupi komanso kuti mukhale ndi mpikisano monga mukufunira.
Kusunga Mofulumira Pamene Mukukalamba
Kutsika pansi kumawoneka kuti ndikofanana ndi kukalamba, koma simukuyenera kungovomereza.
Mukhoza kuchepetsa kuchepa kwautali pa masewera othamanga ndi njira zophunzitsira.
- Maphunziro a Kuthamanga kwa Mapiri kapena Kuthamanga Kuphunzitsa kumatha kukhala ndi machitidwe aerobic ndi anaerobic omwe amachititsa kusintha kwakukulu kwa thupi.
- Kulemera kwa kulemera kungathandize kukhala ndi minofu, mphamvu komanso kusunga minofu .
- Zochita zamagetsi zimachulukitsa mphamvu ndi mphamvu
- Creatine supplementation ingakhale yothandiza kuti ntchitoyi ikhale yopindulitsa panthawi yamakono opititsa patsogolo mphamvu zolimbitsa thupi.
Kusunga Kupirira Pamene Inu Muli M'badwo
Kugonjetsa kwa thupi komwe kumachitika ndi ukalamba kumaphatikizapo kusintha kwa thupi ndi kuwonjezeka kwa mafuta a thupi ndi kuchepa kwa minofu, kutaya kutalika (nthawizina chifukwa cha matenda a osteoporosis), kunachepetsanso mtima waumtima komanso kuthamanga kwa minofu. Ngakhale kutayika uku, pali zitsanzo za zochitika zodabwitsa zakuthupi za othamanga achikulire.
Ochita masewera achikulire nthawi zambiri amatha kupikisana pochita masewera olimbitsa thupi chifukwa nthawi zambiri amakhala ndi mapepala otha msinkhu.
Kuonjezera apo, akuti chiwerengero cha kuchepa kwa thupi ndikukalamba ndizosatetezeka koma ndi chifukwa cholepheretsa kapena kuchepetsa mphamvu zomwe zimabwera chifukwa cha kuchepa kwa masewera olimbitsa thupi, nthawi zambiri kapena mwamphamvu. Kafukufuku wapeza kuti akuluakulu amayamba kusintha mwamsanga pamene ayamba kuchita masewera olimbitsa thupi.
Zakudya zabwino kwa athandizi akale
Chakudya chabwino mwa othamanga achikulire chingathenso kuteteza malumikizidwe kuyambira kuwonongeka kwa zaka zambiri. Kukalamba kumapangitsa kuti ziwalo zisakhale zosasinthasintha ndipo zimataya kuyenda. Zolephera izi zingasokoneze luso. Zakudya zotsatirazi ndi zofunika kwambiri kwa othamanga achikulire:
- Vitamini C kwa mapangidwe a collagen.
- Omega-3 mafuta (kuchokera ku mtedza, mbewu, nsomba zonenepa ndi nyongolosi ya tirigu) zotsutsana ndi zotupa.
- Ma sulfure okhala ndi amino acid (kuchokera ku masamba, nyama, nkhuku, nsomba ndi mkaka) kuti akhale ndi thanzi labwino.
- Bioflavonoids (kuchokera ku zipatso zonse ndi ndiwo zamasamba, ndi buckwheat) zotsutsana ndi zotupa zomwe zimayambitsa komanso kuyendetsa bwino kwadzidzidzi.
- Antioxidants (selenium ndi vitamini E) pofuna chitetezo ku zowonongeka zomwe zimawonongeka m'thupi ndi zaka.
- Zina zowonjezereka zingakhale zothandiza koma funsani dokotala musanayese.
Mphamvu Yochepa
Kukalamba kumachepetsa mphamvu ya minofu kusiyana ndi zomwe zimayambitsa kuchepa kwa amuna ndi akazi. Ngakhale kupirira kwa amuna kumapeto kwa zaka makumi awiri ndi makumi anayi ndikumachepetsa ndi pafupifupi 4 peresenti ndi zaka 55, muzimayi opirira nthawi zambiri amatha zaka 30. Mwa amuna ndi akazi, mphamvu ndi mphamvu zimawonetsa kuchepa mofulumira komanso koyamba.
Memory, Age, ndi Fitness
Pali umboni wochuluka womwe umasonyeza kuti okalamba omwe amachita masewera olimbitsa thupi amachepetsa kuchepa kwa msinkhu wawo komanso amateteza ubongo wawo (makamaka kukumbukira) kuchokera ku kuchepa kwa msinkhu. Kuyenerera thupi kumagwirizanitsa ndi kuchepa kwa kuchepa kwa kukumbukira pakati pa zaka zapakati.
Sichikuchedwa Kwambiri Kuyamba Kuchita
Pali umboni wochuluka wosonyeza kuti kuchepa kwa thupi ndi m'maganizo komwe kumafala kaamba ka ukalamba kumachepetsedwa ndi mapulogalamu oyenera komanso olimbitsa thupi, ndipo sikuchedwa kwambiri kuti muyambe kukhala ndi thanzi labwino, mosasamala kanthu za msinkhu wanu.