Kodi kukweza kulemera kungakulepheretseni kukhala wachinyamata komanso wathanzi?
Kuthamanga kwalemera kungakhale kasupe wa posachedwa wa unyamata kwa othamanga okalamba. Phindu la kugwira ntchito mwamphamvu ndi zambiri, koma kuyamba pomwe mutatha zaka 50 zikupereka zovuta zingapo. Nazi malingaliro ndi ndondomeko zopindulitsa kwambiri pophunzira kulemera pambuyo pa zaka 50.
American College of Sports Medicine (ACSM) tsopano ili ndi malangizo olimbitsa thupi okhudza kulemera kwa anthu opitirira 50.
Malangizo: Chitani masewera olimbitsa thupi 2 mpaka 3 pa sabata kuti mukhale ndi magulu akuluakulu a misempha - mikono, miyendo, mapewa, ndi thunthu. Cholinga chake ndi kukweza kulemera komwe kuli kolemetsa kokwanira kubwereza kubwereza 10 mpaka 15 panthawi yomwe minofu isanatope.
N'chifukwa Chiyani Tiyenera Kukwezera Zolemera?
Anthu ambiri okalamba amadziwa kuti amafunika kuchita masewera olimbitsa thupi, monga kuyenda, kusambira, kapena kuthamanga, kulimbikitsa mitima yawo ndi mapapo ndi kutulutsa matupi awo, koma ambiri amachotsa kulemera kwa thupi (zomwe zimatchedwanso kukakamiza ) monga ntchito wamng'ono kapena wopanda pake. Komabe, ndi mtundu wokhawo wa masewera olimbitsa thupi womwe ukhoza kuchepetseratu, ndipo ngakhale kutembenuzira, kuchepa kwa minofu ya minofu, kulemera kwake kwa mafupa, ndi mphamvu zomwe poyamba zinkawoneka kuti zikhoza kusamveka chifukwa cha ukalamba. Mosiyana ndi aerobic, kapena chipiriro, ntchito, zomwe zimapangitsa kuti thupi likhale lolimba komanso liyenera kusuntha miyendo yambirimbiri motsutsana ndi mphamvu yokoka, zolemera zimapangitsa kuti minofu ikhale yolimba chifukwa cha kuyenda pang'ono.
Kutsutsana kaŵirikaŵiri kumaperekedwa ndi zolemera kapena makina, koma anthu angakhalenso amphamvu pochita madzi.
Kupweteka ndi kuvutika
Simukuyenera kumva ululu pamene mukukweza zolemera, koma ndi zachilendo kuti mumve zowawa tsiku lotsatira. Akatswiri amakhulupirira kuti ngati minofu imatsutsidwa ndi kukanika kwa kulemera kwa thupi, ziwalo zina zimatha; pamene minofu imachiritsa, pang'onopang'ono amawonjezera mphamvu ndi kukula.
Ngakhale minofu iyenera kugwiritsidwa ntchito mpaka itatopa, kulingalira bwino kumapereka nthawi yoti iime. Ngati mumamva kupweteka kwamtundu wina, kapena kuyika mavuto ambiri pa thupi lirilonse, mukupita kukadutsa ndipo mungadzivulaze nokha. Chifukwa zovuta, zotupa, ndi kuwonongeka kwa minofu zingatenge milungu kapena miyezi kuti zichiritse, kuteteza kuvulaza kukhale kofunika kwambiri.
Ngakhale anthu ambiri okalamba omwe sagwire ntchito koma akufuna kusunthira amaganiza kuti nsapato ziwiri zoyendayenda ndizopangira malingaliro anzeru kuposa zolemera, zosiyana zenizeni zenizeni, nenani akatswiri olimbitsa thupi. Anthu omwe akhala akukhala kwa nthawi yayitali amakhala pachiopsezo cha kugwa chifukwa minofu yawo imakhala yofooka, kusinthasintha nthawi zambiri kumakhala kochepa, ndipo kuchepetsa kungakhale kovuta. Pochepetsa kuchepa kwa kugwa ndi kuvulala, anthu oposa 60 omwe sanangoyamba kumene kugwira ntchito ayenera kuyamba ndi kulimbikitsa miyendo, mikono, ndi thunthu zawo ndi masabata 3-4 masewera olimbitsa thupi 2-3 pamlungu asanayende mtunda wautali kapena kuchita zochitika zina za aerobic.
Kodi Muyenera Kutukula Zolemera Nthawi Ziti?
Chifukwa chakuti ntchito ya aerobic ndi mphamvu zothandizira ndizofunikira kwambiri pa thanzi, ACSM imalimbikitsa kuti akuluakulu omwe amatha kuchita zonsezi nthawi zonse; Mphindi 20 mpaka 60 ya ntchito ya aerobic imalangizidwa masiku atatu mpaka asanu pa sabata ndipo kuphunzitsidwa kulemera kumachitidwa kwa mphindi 20 kapena 30 mphindi ziwiri kapena zitatu pa sabata.
Malangizowa amasonyezanso kuti anthu amachita zozizwitsa zowonjezera - zomwe zimapangitsa kuyenda, kapena kuchuluka kwa kayendetsedwe ka ziwalo - osachepera 2 mpaka 3 pa sabata.
Kodi Kupititsa Zolemera Zingatheke Kusintha Mokalamba?
Kawirikawiri, pamene anthu amakula, minofu yawo imabwerera mu nambala ndi kukula (atrophy) ndipo imakhala yosamvetsetsa mauthenga ochokera pakatikati. Izi zimapangitsa kuchepa kwa mphamvu, kulingalira, ndi kugwirizana. Ngakhale kulibe kukayikira kuti anthu amakumana ndi zochepa zowonongeka pazaka makumi anayi, momwe zimakhalira zimadalira zifukwa zingapo, kuphatikizapo genetic, zakudya, kusuta ndi kumwa mowa, .
Zoonadi, kafukufuku waposachedwa wagwira kuti kusagwira ntchito ndi udindo wa ambiri a msinkhu wotayika wa minofu. Mwamwayi, kukakamiza kuchita masewera olimbitsa thupi kumatha kusintha kwambiri kuchepa kwa kukula kwa kukula kwa shrunken miscle fibers .
Ndidziwikanso kuti kuphunzitsa kulemera kungapangitse mafupa, omwe amachepetsa chiopsezo cha matenda otupa mitsempha. Maphunziro olimbitsa thupi amachititsa kuti mafupawo akhale olemera kwambiri. izi zimapangitsa mafupa kulimbitsa ndikukula ndi kunyamula katundu wolemetsa pa minofu. Mukapindula, phindu lalikulu likhoza kusungidwa kudzera kupirira kupirira zochitika monga kuyenda mofulumira, kukwera masitepe, ndi aerobics. Kupewera masewera olimbitsa thupi kungathandizenso anthu achikulire kukhala moyo wawokhakha powapatsa mphamvu zomwe akufunikira kuti achite ntchito za tsiku ndi tsiku. Palinso umboni wakuti kuteteza masewera olimbitsa thupi kungathandize anthu kugona bwino komanso kungathandize kuti anthu ovutika maganizo azikhala odzichepetsa. Ndipo chifukwa chakuti kulimbikitsidwa kwabwino sikugwiritse ntchito kupsinjika mwachindunji kumalo, ndibwino kwa anthu okhala ndi nyamakazi; Inde, akatswiri a rheumatologists nthawi zambiri amalimbikitsa izo. Ngakhale sichikhoza kusintha kusintha kwa nyamakazi, kunyamula zolemera kumathandiza kuchepetsa zizindikiro mwa kulimbitsa minofu, matope, ndi mitsempha yomwe ili pafupi ndi ziwalo.