Kulemera kwa thupi kumathandiza kuchepetsa chiwopsezo cha m'mimba
Kuchita masewera olimbitsa thupi kumadziŵika kuti kuwonjezeketsa mafupa ndi kupangitsa mafupa kukhala abwino. Komabe, sikuti zonse zolimbitsa thupi ndizofanana pazomwe zimakhazikitsa mafupa amphamvu, athanzi kapena kupewa osteoporosis; mitundu ina ingachepetse mphamvu ya mafupa, ngakhale m'masewera apamwamba.
Kodi Mankhwala Osiyanasiyana Amathandizira Bwanji Kutaya Maganizo?
Ofufuza kuchokera ku Bone & Joint Injury Prevention & Rehabilitation Center ku University of Michigan anafufuza kafukufuku kuyambira 1961 kuti adziwe momwe ntchito yogwira ntchito imakhudzidwira ndi mafupa.
Anapeza machitidwe atatu a masewera olimbitsa thupi omwe amathandiza kwambiri kuwonjezeka kwa mafupa. Ali:
- Kukula kwa ntchitoyi kumapereka - Zochita zomwe zimagwirizana ndi gawoli zimaphatikizapo kulemera kwa masewera olimbitsa thupi ndi masewera olimbitsa thupi chifukwa kuchuluka kwa mphamvu kapena mphamvu zomwe zimagwiritsidwa ntchito pa minofu ndizofunika.
- Kuchuluka kwa minofu kumapangitsa ntchitoyi kuchitidwa - Lingalirani zochitika zolemetsa, zolemetsa zomwe zimachitika mobwerezabwereza, monga kulumpha kapena plyometrics .
- Kawirikawiri kuti zochitikazo zimayambitsa minofu - Apa ndi pomwe chingwe chogwedeza ndi kulumphira chikukwanira pamalopo, chifukwa cha kubwereza kwa mafupa omwe amapezeka kawirikawiri panthawi ya masewero olimbitsa thupi.
Kukula kwake, kuchuluka kwake, ndi kuchuluka kwa zovuta pa nthawi ya maseŵera olimbitsa thupi kumathandizira kuti pang'onopang'ono mafupa akhululuke, koma asayansi sanazindikire kuti ndi iti yofunika kwambiri pa atatuwa. Iwo ankanena kuti kuwonjezeka kwa kupuma kwa mafupa kungakhale nako kamphindi kakang'ono ka 12 mpaka 20, masabata atatu pa sabata.
Koma kuchokera apo, sayansi yapeza kuti ikhoza kuchitika mu nthawi yochepa kuposa iyo, ndipo zingakhale bwino kuganizira zochita zomwe zikugwera mwazigawo zonsezi.
Taganizirani izi: kudumphira 10 mpaka 20 patsiku ndi masekondi 30 a mpumulo pakati pa jumpha lirilonse limapindula kwambiri kuposa kuthamanga kapena kuthamanga, malinga ndi kafukufuku wa Brigham Young University, ku Provo, Utah.
Ofufuzawa anapeza kuti kuthamanga ndi kuthamanga sikungakhudzire pang'onopang'ono mafupa chifukwa cha kuphwanya mobwerezabwereza mafupa. Choncho, ngati mukuchita zinthu tsiku ndi tsiku, muyeneranso kudumpha katatu patsiku.
Bwanji ngati mwakhala mukucheperapo kuposa moyo wanu wonse? Uthenga wabwino ndikuti mutha kukhalanso ndi mphamvu ya mafupa.
Umboni umasonyezanso kuti kuchita masewera olimbitsa thupi kungathandize kulimbitsa mafupa osakanizika pa msinkhu uliwonse. Kafukufuku awona kupindika kwa mafupa kumawonjezeka mwa kuchita masewera olimbitsa thupi, monga kukweza zolemera, ziwiri kapena katatu pa sabata. Kuchita masewera olimbitsa thupi kotereku kumawoneka kuti kumapangitsa mafupa kupanga ndi kusunga calcium m'mapfupa omwe ali ndi katundu. Mphamvu ya minofu yotsutsana ndi mafupa imachititsa kuti phokosoli lisamangidwe. Choncho masewera olimbitsa thupi omwe amachititsa kuti pfupa likhale lolimba lidzalimbitsa fupa limenelo.
Zochita Zapamwamba Zowonjezera Kuwonjezeka Kwambiri kwa Matenda
Akatswiri amalimbikitsa mitundu yotsatirayi ya masewera olimbitsa thupi kuti athandizire mafupa ndi kuteteza mafupa:
- Maphunziro a Kulemera , makamaka Kuchita Zozizwitsa
- Plyometrics
- Kudumpha
- Masewera Othamanga
- Zochita Zolimbitsa Thupi
- Kuthamanga Kwambiri
- Kuthamanga
- Kuthamanga
- Kubwezeretsanso
Kuthamanga Maseŵera, Kusambira Kungapangitse Kutsika kwa Matenda
Kuzisambira ndi njinga zamabhayisikimu sizimayesedwa ngati zolemetsa zolemetsa ndipo sizinatchulidwe kawirikawiri pa mndandanda wa machitidwe omwe amachulukitsa mafupa.
Ndipotu, pali umboni wina wosonyeza kuti ochita maulendo apamwamba pamsewu amatha kutaya mafupa panthawi yophunzitsidwa kwambiri komanso kukwera masewera.
Kafukufuku angapo anapeza kuperewera kwa mafupa apamwamba m'maseŵera okwera pamaulendo omwe amaphunzitsa maola ambiri pa njinga.
Ochita kafukufuku sali otsimikiza kotheratu chomwe chimayambitsa kupweteka kwa mafupa a anthu okwera mabasiketi, koma ziganizo zamakono zikuphatikizapo:
- Mtengo wopanda njinga wa njinga umapangitsa kuti mafupa azikhala aakulu kwambiri.
- Mchere, kuphatikizapo calcium, amatayika pa chiwongoladzanja chachikulu pa nthawi ya thukuta.
- Kulephera kwa mphamvu kwa mphamvu (zida zowonjezera zimagwiritsidwa ntchito kuposa momwe zimagwiritsidwira ntchito) panthawi yochita masewera olimbitsa thupi.
Zakudya Zabwino ndi Ntchito Yabwino Yomanga Mitsempha Yamphamvu
Kumanga ndi kusunga mafupa kumafuna zochuluka kuposa kuchita masewero olimbitsa thupi. Kusakaniza zakudya zabwino ndi zolemetsa zolemera ndi njira yabwino yopangira mafupa. Tikafika zaka pafupifupi 30, sitimangapo fupa mosavuta ndipo timapanga mafupa okwanira kumayambiriro kwa moyo ndiyo njira yabwino yothetsera matendawa. Pokhala wamkulu, njira yabwino yosunga mafupa ndi momwemo mumalimbikitsira - kupeza calcium yokwanira mu zakudya zanu ndi kuchita zolimbitsa thupi.
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