Musalowe Mitsinje
Kodi zimathandiza bwanji kuti mutenge masitepe m'malo mokwera sitimayo kapena elevator? Kodi masitepe angapo a masitepe angapange kusiyana kwa thupi ndi kunenepa kwambiri? Nazi mfundo zokhudzana ndi kuchuluka kwa makilogalamu a 160-pounds omwe akuwotcha pamasitepe:
- Makilogalamu awiri paulendo umodzi wa masitepe 12, pafupifupi 0,7 calories pa sitepeyo inakwera.
- Makilogalamu asanu pamphindi akuyenda pang'onopang'ono mmwamba. Awa ndi makilogalamu omwe sakanakhoza kuyaka ataima pa escalator kapena kutenga elevator.
- Makilogalamu 11 pa kukwera masitepe pamtunda pa liwiro lofulumira.
- Maola 11 pamphindi pa stairclimber kapena stair-treadmill
- Makilogalamu 19 pamphindi akukwera masitepe.
- 4 makilogalamu pamphindi akuyenda pansi pamasitepe, mofanana ndi kuyenda pamtunda.
- 1.6 makilogalamu pamphindi atayima pa escalator kapena mu elevator, gawo limodzi mwa magawo atatu a makilogalamu omwe amachokera ponyamula masitepe pang'onopang'ono.
- Pakapita chaka, mukhoza kutaya mapaundi osachepera hafu ngati moyo wanu wokha umasintha ndikukwera masitepe kwa mphindi imodzi patsiku.
Kukwera masitepe kumayambitsa minofu yambiri kusiyana ndi kuyenda pamtunda kapena kuima. Mumagwiritsa ntchito gluteus maximus ndi mitengo yopangira masitepe. Minofu imeneyi imatulutsa mchiuno. Kuti mulowe kumbuyo, tengani masitepe. Anthu ena owona masewera olimbitsa thupi akuyendetsa masitepe kapena pansi adakwera ndipo adzakulipirani zikhomo ndi zipilala za kukwera masitepe.
Kukwera masitepe ndi ntchito yabwino yopanga tsiku lanu. Chimodzi mwa "zochepa" zotchulidwa ku HealthierUS.gov ndikutenga masitepe.
Kuchotsa Masitepe Kuchokera M'nyumba Kuli Zovuta
Ndi anthu okalamba, nyumba zamakono ndi nyumba zomwe zili ndi chipinda cham'chipinda chapamwamba pamlingo waukulu zikukhala zofunika kwambiri. Anthu amafuna kuthetsa masitepe m'miyoyo yawo. Ngati wagwada kapena kupweteka matenda osteoarthritis, mumapewa masitepe.
Pokhapokha mutakhala ndi mavuto ovomerezeka, ndi bwino kuthana ndi minofu ndi ziwalo zanu tsiku ndi tsiku.
Kukhala m'nyumba yamanyumba iwiri monga pulogalamu yowonongeka. Ntchito yofanana ndi kukwera masitepe amatha kutentha mobwerezabwereza makilogalamu omwe amawanyamula pamtunda. Koma ngati muli ndi mavuto amodzimodzi muyenera kupewa kunyamula katundu ndi masitepe. Ndi bwino kukhala ndi chipinda chochapa zovala mofanana ndi zipinda zogona, ndi khitchini pamlingo wofanana ndi kulowa. Mukhoza kulandira masitepe pamene simukunyamula zolemera.
Kodi Chidzakupangitsani Bwanji Kutenga Masitepe?
Maphunziro angapo ayang'ana njira yabwino yolimbikitsira anthu kuti apite masitepe mmalo mwa escalator kapena elevita m'misika ndi m'malo ogwirira ntchito. Mauthenga pa stair risers anali njira imodzi yomwe inapezeka kuti ikugwira ntchito. Kawirikawiri, kukhala ndi uthenga mpaka pamene anthu angapange chisankho choyendetsa masitepe pafupi ndi elevator kapena escalator ndi othandiza.
Kupanga Masitepe Mwachikondi
Masitepe ayenera kukhala malo abwino, osabisika komanso osalemba. Kodi amamva ngati osungulumwa, malo oopsya, kapena malo otetezeka, omwe amagwiritsidwa ntchito nthawi zambiri? Okonza mapulani, okonza mapulani ndi zomangamanga zonse zimathandiza kupanga masitepe kuyenda molimbika m'nyumba zaofesi, sukulu, zipatala ndi nyumba za boma.
Ichi ndi kulingalira kwa kapangidwe kake. Kamodzi mukakhala pa stairwell, ikhoza kutsukidwa bwino, popanda kuchepetsa kutentha kwa nyengo, ndi kusadetsedwa. N'zosadabwitsa kuti anthu akudikira zokwera.
Ndondomeko Zing'ono Zowonjezera
Kutenga masitepe ndi sitepe imodzi yokha. Muyenera kuwonjezera kusintha kwakung'ono kuti mukhale ogwira ntchito komanso kudya zakudya zabwino kuti mukhale oyenera komanso oyenera. Gawo lalikulu kwambiri likhoza kukwaniritsa machitidwe olimbitsa thupi omwe ali ndi thanzi labwino- maminiti 30 patsiku la zolimbitsa thupi zolimbitsa thupi, monga kuyenda mwamsanga, masiku asanu pa sabata, komanso kulimbikitsa mphamvu masiku awiri pa sabata
Kuwonjezera Masitepe Opita Patsogolo pa Ntchito Yanu Yoyenda
Kuwonjezera masitepe pamayendedwe anu oyendayenda ndi njira yabwino yowonjezerapo magawo ena olimbitsa thupi.
Kukwera masitepe kudzakukweza mtima wanu ndipo idzakulozerani khutu ndi nsana za ntchafu zanu. Izi ndizo zowonjezera zabwino kuntchito.
> Zotsatira:
> Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita . 2011; 43 (8): 1575-1581. lembani: 10.1249 / mss.0b013e31821ece12.
> Bellicha A, Kieusseian A, Tataranni A, Charreire H, Oppert JM. Ntchito Zogwiritsa Ntchito Stala M'magwiridwe ndi Zochitika Zapagulu - Kupenda Mwachidule kwa Mphamvu ndi Kutsimikizika Kunja. Mankhwala Oletsa . 2015 Jan; 70: 3-13. lembani: 10.1016 / j.ypmed.2014.11.001.
> Mansi IA, Mansi N, Shaker H, Banks D. "Design Stair ku United States ndi Kunenepa Kwambiri: Kufunika Kosintha." Southern Medical Journal , June 2009, 102: 6.