Ubwino Wophunzitsa Mapindu ndi Malangizo kwa Okalamba

Maphunziro Othandiza Okalamba

Tikudziwa kuti kuli kofunika kuti tikhalebe achangu pamene tikukalamba ndipo, ngati muli, ndicho chinthu chabwino. Koma tifunika kuchita zochuluka kuposa kukhalabe olimba ngati tikufuna kukhalabe wathanzi komanso amphamvu. Inde, tikuyenera kukweza zolemera.

Ayi, kukweza zolemera sikungokhala kwa othamanga kapena opanga thupi, ndi kwa tonsefe, makamaka akuluakulu. Ndicho chimodzi mwa zinthu zofunika kwambiri zomwe mungachite kwa thupi lanu ndipo ndi chifukwa chake.

Ubwino Wophunzitsa Mphamvu

Maphunziro olimba angathe:

• Kuchepetsa zizindikiro za osteoarthritis , shuga, matenda odwala matenda a m'mimba , kupweteka kwa m'mbuyo, ndi kuvutika maganizo
• Kukuthandizani kuthetsa kulemera kwanu
• Sungani malingaliro anu
• Thandizani kuti mugone bwino
• Pitirizani kuyendetsa glucose
• Lonjezerani mphamvu ndi minofu misala pamene mukukweza kagayidwe ka shuga
• Limbikitsani ufulu wambiri pamene mukulamba

Kotero, ndi zochitika ziti zomwe muyenera kuchita ndi momwe mumayambira? ACSM / AHA Physical Activity Malangizo kwa Okalamba Akulongosola pulogalamu yomwe ikuphatikizapo:

• Zochita 8-10 zomwe zimakhudza minofu yayikulu ya thupi: Chifuwa , kumbuyo , mapewa , biceps , triceps , miyendo , ndi pachimake .
• 2-3 masiku osapitilira pa sabata - Masiku opumula amalola minofu yanu kusintha ndi kukula pamene ikulolanso thupi lanu kuti libwezere
• Gwiritsani ntchito kulemera kokwanira kuti mutsirizitse osachepera 1 (10) mwa khumi ndi awiri (10-15) omwe amatsitsimula

Kukhazikitsa Maphunziro Anu olimbikitsa

1. Sankhani Zochita Zanu - Ngati mukugwira ntchito ndi makina, pulogalamu yowonjezera mphamvu ingakhalepo:
   • Leg Press (Thupi lakumtunda)
   • Chifuwa Chofufuzira (Chifuwa)
   • Ndakhala pa Row (Lats)
   • Kuukitsa Patsogolo (Amapewa)
   • Trunk Curl (Kutaya)
   • Kuwonjezera kumbuyo (Kumbuyo kumbuyo)
   Ngati mukuchita masewera olimbitsa thupi, pulogalamu yanu ingakhalepo:
   • Masewera (Thupi lakumtunda )
   • Dumbbell Chest Press (Chifuwa)
   • Nkhondo Yoyamba (Lats)
   • Mutu Wachiwiri (Oyenera)
   • Kuphwanya (Abs)
   • Kuwonjezera kumbuyo (Kumbuyo kumbuyo)

1. Sankhani Mapu Anu ndi Zida - Zomwe akutsogolera zikusonyeza 1 peresenti ya 10-15. Yambani ndi kulemera komwe mungakweze maulendo 15 kuti muzolowere zozoloŵezizo ndikuyamba kuwonjezera kulemera ndi kuchepetsa kubwezeretsa kwanu pamene mumakula.
2. Sankhani Zolemera Zanu - Izi zimatenga nthawi ndi kuyesera, choncho ndi bwino kulakwitsa pambali yochenjeza ndi kusankha kulemera koyamba kuti mupeze mawonekedwe anu pansi. Mukamachita masewera olimbitsa thupi komanso mwamphamvu kwambiri, zimakhala zosavuta kuti muzisankha kuchuluka kwa kulemera kwake.

1. Sankhani Nthawi Zomwe Mumachita Zochita - Ngati mutangoyamba kumene, mukhoza kuyamba ndi masiku awiri akuphunzitsidwa mphamvu ndi osachepera tsiku limodzi. Mukamakula, mukhoza kuwonjezera tsiku lachitatu la kuphunzitsa mphamvu.

_Zotsatira

_{Barbour K, Blumenthal J. Kuphunzitsa ndi kuvutika maganizo kwa akulu akulu. Neurobiology ya ukalamba. 2005: 26 (1); 119-123.}

_{Cussler E, Lohman T, Going S, et al. Kulemera Kunaphunzitsidwa Mwamphamvu Kwambiri Kulosera za Thupi Kusintha kwa Amayi Amuna Amagaopausal. Med. Sci. Masewero a Masewera, Vol. 35, No. 1, mas. 10-17, 2003.}

_{Dunstan D, Daly R, Owen N, ndi al. Maphunziro Akutetezeka Kwambiri Amathandiza Kugonana kwa Odwala M'thupi la Odwala Akale Amene Ali ndi Mtundu Wachiwiri wa Shuga. Chisamaliro cha shuga. Oct 2002; 25 (10): 1729-1736.}

_{Kell R, Asmundson G. Kufanizitsa Mawonekedwe Awiri A Mapulogalamu Othandizira Kukhazikitsa Zochitika Pakati pa Ulamuliro wa Chronic Nonspecific Low-Back Pain. J Strength Cond Res 23 (2): 513-523, 2009.}

_{Nelson M, Rejeski W, Blair S, et al. Ntchito Yathupi ndi Thanzi Labwino Pakati pa Okalamba Achikulire: Malangizo ochokera ku American College of Sports Medicine ndi American Heart Association. Kudutsa . 2007; 116; 1094-1105.}