Zinthu 9 zomwe zimakuchitikirani mukamatambasula tsiku lililonse

Ndi anthu ochepa amene amaganiza za kutambasula ngati mawonekedwe a masewera olimbitsa thupi, mwina chifukwa ndi chinthu chomwe timachita kwambiri popanda kuyesetsa, mosiyana ndi kulimbitsa mphamvu kapena aerobics.

Zotsatira za kutambasula sizowoneka bwino; sizimakuthandizani kutuluka thukuta kapena kuwonda kwambiri. Kutambasula sikumakupatsani "chokoleti cha chokoleti" abs kapena kutulutsa mahomoni okula (HGH) omwe amadziwika kuti ali ndi zabwino zambiri zolimbitsa thupi.

Komabe, masewera olimbitsa thupi odekhawa amatha kukhala athanzi komanso abwino komanso abwino kwa thupi ndi malingaliro anu.

1. Kutambasula kumawonjezera kusinthasintha

Ophunzitsa masewera nthawi zonse amaumirira kuti othamanga amaika kufunikira kwakukulu pa kutambasula, pamaso ndi pambuyo pa masewera olimbitsa thupi.

Izi zili choncho chifukwa kutambasula kumawonjezera kusinthasintha kwa thupi ndikuchepetsa kuvulala pabwalo. Amphaka amadziwa kuti si "miyoyo isanu ndi inayi" yomwe imawathandiza kuti abwerere, koma kusinthasintha kwawo kwakukulu.

Ndipo amatani kuti matupi awo azitha kusinthasintha, ngati sakutambasula nthawi zonse komanso pakati pa kugona kwautali. M'malo mwake, mudzawona nyama zonse zitatambasula nthawi imodzi masana.

2. Masewero otambasula amathandizira kuti shuga achepetse.

Kutambasula ndithudi kumakupangitsani kukhala osinthasintha, koma chifukwa choyamba chochitira kutambasula kwenikweni chimachokera ku kafukufuku watsopano wosangalatsa womwe wasonyeza kuti umachepetsa shuga wa magazi. Mutha kudziwa kale kuti kuchita masewera olimbitsa thupi molimbika kumawonjezera kupanga kwa insulin komanso kugwiritsa ntchito timadzi tating'onoting'ono tomwe timakankhira shuga kuchokera m'magazi kupita ku minofu.

Mosiyana ndi zomwe mungayembekezere, khalani masekondi 30 muzochita zotambasula imathandizanso kutsitsa shuga m'magazi.

Chodabwitsa n'chakuti, zotsatira zake sizimachokera ku kuchuluka kwa insulini, koma kutsegulidwa kwa ma capillaries mu minofu yomwe ilipo, yomwe imathandizira kusuntha kwa shuga m'maselo.

Anthu odwala matenda a shuga amakhala ndi vuto la shuga wambiri m'magazi, mwina chifukwa chakuti kapamba samatulutsa insulini, monga momwe amachitira ndi matenda a shuga a mtundu woyamba, kapena chifukwa chakuti insulini yawo yatsika m'zaka zapitazi. , monga mtundu wa shuga wachiwiri.

Mwa anthu omwe ali ndi insulin kukana, mahomoni alipo, koma sangathe kugwiritsidwa ntchito chifukwa chosowa chidwi cha ma insulin receptors.

Zinthu 9 zomwe zimakuchitikirani mukamatambasula tsiku lililonse
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Kuchuluka kwa shuga kumatha kuwononga mitsempha ya magazi ndi mitsempha ndipo kumakhudza pafupifupi ziwalo zina zonse m'thupi, kuwononga kwambiri impso, chiwindi, mtima ndi mitsempha.

Matenda a shuga amatengedwa kuti ndi pa nambala XNUMX pa zomwe zimayambitsa imfa, koma ndizomwe zimayambitsa matenda ena ambiri omwe amaika moyo pachiswe, kuphatikizapo kuthamanga kwa magazi, atherosclerosis, matenda a mtima ndi sitiroko.

Kukwera kwa glucose m'magazi si vuto la odwala matenda ashuga. Kwa omwe alibe matenda a shuga, zakudya zokhala ndi ma carbohydrate ambiri zimatha kuyambitsa kuchuluka kwa shuga m'magazi kwa maola 1-2 mutadya.

Ngakhale kupanga kwawo kwa insulin kumatha kuchepetsa shuga m'magazi, kuchuluka kwa shuga m'magazi pafupipafupi kumatha kuwononga pafupifupi ngati shuga weniweni.

Kuchuluka kwa shuga m'magazi kungayambitsenso kuchulukitsidwa kwa insulini, komwe pang'onopang'ono kumapangitsa kuti zolandilira insulin zithe, zomwe zimapangitsa kuti insulini isakane. Ndizotheka kuti izi ziyambitsa zovuta zingapo za metabolic zomwe zingayambitse matenda amtundu wa II.

Kutambasula kumathandiza kuchepetsa shuga m'magazi mwa kuwonjezera kusinthasintha kwa mitsempha ya magazi yomwe imapereka minofu, zomwe zimapangitsa kuti magazi aziyenda kwambiri ku minofu ya minofu pamene glucose angagwiritsidwe ntchito.

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3. Kutambasula kumathandiza kuchepetsa kuthamanga kwa magazi ndi zotsatira zake zoipa

Kuthamanga kwa magazi ndi mphamvu yomwe imagwira m'mitsempha pamene magazi amapopedwa kudzera m'mitsemphayo. Zitha kukhala ndi zifukwa zingapo monga kunenepa kwambiri, matenda a shuga, kusalinganika kwa mchere komanso mahomoni opsinjika omwe amatha kukweza kuthamanga kwa magazi amunthu kuposa momwe amakhalira 120/80.

Mphamvu yolimbana ndi kupsinjika kwa masewera olimbitsa thupi omwe amachitika pang'onopang'ono pang'onopang'ono amathandizira kuchepetsa kuthamanga kwa magazi. Izi sizosadabwitsa chifukwa tikudziwa kale kuti cortisol ya kupsinjika maganizo imatha kuwonjezera kuthamanga kwa magazi.

Kuthamanga kowonjezereka kwa makoma a mitsempha kumawononga ndikuumitsa. Koma kutambasula kungaletse kuuma kwa mitsempha yopangidwa ndi kuthamanga kwa magazi ndi kukutetezani ku matenda ambiri akupha okhudzana ndi kuthamanga kwa magazi, kuphatikizapo atherosclerosis, kulephera kwa impso, ndi matenda a mtima.

4. Kutambasula nthawi zonse kungathe kusintha atherosclerosis

Atherosulinosis ndi vuto lina lomwe likupita patsogolo lomwe, monga matenda a shuga, limakhudza kwambiri ziwalo zingapo. Zimayamba ndi kupangika kwa plaque pamakoma amkati a mitsempha yomwe imanyamula magazi okosijeni kuchokera kumtima kupita ku ziwalo zosiyanasiyana ndi ziwalo za thupi monga impso ndi minofu ya mtima.

Ma plaque amapangidwa makamaka ndi cholesterol ndi calcium, ndipo kuchuluka kwake pamakoma a mitsempha kumapangitsa kuti mitsempha ya magazi ikhale yocheperako.

Zinthu 9 zomwe zimakuchitikirani mukamatambasula tsiku lililonse
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Izi mwachibadwa zimachepetsa kutuluka kwa magazi ku ziwalo zomwe zimagwirizana, zomwe zimachepetsa mphamvu zawo. Mwachitsanzo, atherosulinosis mumtsempha wamtima womwe umapereka minofu yamtima imatha kupangitsa kuti pakhale zotsekeka zomwe zimayambitsa kupweteka kwa mtima kapena angina, kapena chipika chonse chomwe chingayambitse matenda a mtima.

Atherosulinosis mu mitsempha ya carotid yomwe imanyamula magazi kupita ku ubongo imawonjezera chiopsezo cha sitiroko. Kuchepa kwa mitsempha yotumphukira kumachepetsa magazi m'manja ndi miyendo, zomwe zimayambitsa kupweteka komanso dzanzi.

Mitsempha yaimpso ikakhudzidwa, matenda aakulu a impso amayamba, zomwe pamapeto pake zimabweretsa kulephera kwa impso.

Kuphatikiza pakuchepetsa lumen ya mitsempha yamagazi, atherosulinosis imaumitsa mitsempha. Tawona kuti kuchita masewera olimbitsa thupi kumatha kuwonjezera kusinthasintha kwa mitsempha yamagazi ndikuwongolera kufalikira kwa magazi. Zawonedwanso kuti kuchita masewera olimbitsa thupi nthawi zonse kumatha kuchepetsa pang'onopang'ono cholembera m'mitsempha yomwe yakhudzidwa.

5. Kutambasula kumapangitsa kuti minofu ikhale yathanzi

Minofu kukula kapena kukhala atrophied pamaziko a mfundo ya ntchito yawo kapena ntchito. Minofu iyi yomwe timagwiritsa ntchito nthawi zambiri imakula bwino, pomwe yosagwiritsidwa ntchito pang'ono imachepa.

Mukakhala kwa nthawi yayitali, ntchafu zanu ndi ng'ombe yanu ndi minofu ya gluteal imakhala yosagwira ntchito, pamene minofu ina kumunsi kumbuyo ndi kuzungulira mawondo imakhala yogwira ntchito komanso yopweteka.

Kutambasula kungalepheretse atrophy ya minofu ya glutes ndi minofu ina yosagwiritsidwa ntchito bwino komanso kupereka mpumulo kwa omwe ali olimba.

Tawona momwe kutambasula kumathandizira kuthamanga kwa magazi kupita ku minofu. Kuwonjezeka kwa magazi kumapereka mpweya wowonjezera komanso zakudya zina ku minofu. Kuchotsa zinyalala za kagayidwe kachakudya m'matenda kumakhalanso kothandiza kwambiri.

6. Kutambasula kumatha kuonjezera maulendo angapo (ROM) mumagulu

Minofu imamangiriridwa kumagulu a mafupa ndi minyewa yolimba, koma yosinthika. Minofu yofanana pakati pa mafupa imathandiza kuti mafupa azikhala osinthasintha. Pokhapokha ngati minyewa iyi isungidwa bwino ndikuyenda motambasuka pafupipafupi, mapuloteni olumikizana ndi minofu ya collagen amaluka ukonde wa ulusi.

Zimawapangitsa kuumitsa, kuchepetsa kuthekera kwawo kukhalabe osinthika. Izi zikachitika, kusuntha kwamtundu (ROM) kwamagulu kumachepetsedwa kwambiri. Kutambasula kumathandizira kuphwanya maukonde a collagen ndikupangitsa kuti minofu ikhale yosinthika, zomwe zimapangitsa kuti pakhale ROM yayikulu.

Kukalamba mwachibadwa kumalimbitsa minyewa ndikuchepetsa ROM, koma mwa anthu omwe ali ndi matenda a shuga, kuchuluka kwa shuga m'magazi kumapangitsa glycated collagen, kupangitsa minofu kukhala yolimba, yosasinthika kwambiri.

. Ichi ndi chifukwa chimodzi chomwe "mapewa oundana" ndi vuto lofala kwa odwala matenda ashuga. Pamodzi ndi masewera olimbitsa thupi a aerobic ndi mphamvu, zolimbitsa thupi zotambasula ndizofunikiranso kwa odwala matenda ashuga.

7-Kutambasula kumathandiza kukonza kusalinganika kwamapangidwe ndikuwongolera kaimidwe

Thupi lathu limakhala ndi ma symmetry apawiri musculoskeletal framework, ndipo kupindika kwa msana kooneka ngati S kumathandizira kupanga izi.

Tikamabwereza mobwerezabwereza ntchito zomwe zimayambitsa kusalinganika, monga kunyamula zolemera - mwana kapena thumba la gulaye - kumbali imodzi, minofu ina imakhala yolimba pamene anzawo amakhalabe ogwirizana. Zomwezo zimachitikanso mukamagwiritsa ntchito dzanja limodzi kapena mwendo umodzi pantchito yolemetsa, yobwerezabwereza kapena ntchito.

Momwemonso, tikakhala nthawi yambiri titakhala kutsogolo kwa makina apakompyuta, minofu ya m'mapewa yathu imagwedezeka mkati, pamene minofu ya pachifuwa imakhala yolimba. Mutha kuwona momwe zimasinthira amayi apakati omwe amawerama cham'mbuyo akuyesera kuti azitha kulemera kwa mimba yayikulu.

Masewero otambasula amathandizira kuchepetsa kupsinjika muminofu yodzaza kwambiri komanso yolumikizana ndikubwezeretsa kukhulupirika kwa thupi.

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8. Kutambasula nthawi zonse kumapangitsa kuti msana ukhale wotetezeka.

Mavuto ammbuyo amatha kuyambitsidwa ndi kunyamula katundu kapena kupotoza mwadzidzidzi, makamaka mwa anthu omwe sanaphunzitse kusinthasintha kwa msana ndi ntchito zotambasula zokwanira.

Mitsempha yomwe imapanga msana imagwiridwa ndi minofu yozungulira. Ma 23 awiriawiri a vertebral discs opangidwa ndi minofu ya cartilage amalepheretsa mafupa a mafupa kukhala osiyana wina ndi mzake komanso kuchokera ku msana womwe umadutsa msana. Kusuntha pang'ono kumatha kuvulaza msana, kupangitsa kupweteka pang'ono mpaka kukuthwa.

Zinthu 9 zomwe zimakuchitikirani mukamatambasula tsiku lililonse
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Kusachita masewera olimbitsa thupi kungapangitse minofu ya cartilage kukhala yolimba komanso yosasinthika. Izi zikachitika, kupindika kwadzidzidzi ndi kukankha kungayambitse misozi mu chichereŵechereŵe.

Kukhala kwa maola ambiri osatambasula kumalimbitsa msana ndipo kumayambitsa kupweteka kwa msana. Mitsempha yolimba ingayambitsenso kupweteka kwa msana.

Zochita zotambasula zomwe zimaphatikizapo kuyendayenda ndi kuyendayenda kumathandiza kulimbikitsa minofu yapakati yozungulira msana ndikupangitsa ma discs kukhala osinthasintha.

Zochita zotambasula za Hamstring, komanso kudzuka pampando mphindi 20-30 zilizonse kwa mphindi zingapo zolimbitsa thupi zambiri zimatha kupangitsa kuti msana wanu ukhale wabwino. Ndipo musadikire mpaka mutakhala ndi ululu wammbuyo kuti muchite zimenezo.

9. Kutambasula kumathandiza kuti maganizo akhale abwino

Sitikukamba kwambiri za izi, koma anthu omwe amachita masewera olimbitsa thupi nthawi zonse amanena kuti kugona bwino, kumverera bwino, komanso kudzidalira.

Osatenga izi ngati data yokhazikika, chifukwa pali zifukwa zambiri zasayansi zochirikiza zonena zawo. Kwa ena, kutambasula kumayambitsa kutulutsidwa kwa dopamine, neurotransmitter yomva bwino yomwe imalumikizidwa ndi malingaliro abwino komanso kugona bwino.

Dopamine imatha kusintha chidwi, kuphunzira komanso kukumbukira.

Zotsatira zabwino zotambasulidwa zimakhala ndi shuga wamagazi, kuthamanga kwa magazi, komanso thanzi labwino lamtima limathanso kukhala ndi thanzi labwino chifukwa zomwe zili pamwambazi zimalumikizidwa ndi kukhumudwa komanso kusinthasintha. maganizo.

Kutambasula kuyenera kuchitika pang'onopang'ono, limodzi ndi njira zopumira. Malo onama akuyenera kusungidwa kwa masekondi 20-30 kuti apeze zotsatira zabwino.

Yoga ndi Pilates akhoza kukhala masewera olimbitsa thupi abwino, koma onetsetsani kuti mumaphatikizapo magulu onse a minofu, ndikubwereza maulendo 4-5 pa sabata.

Momwe mungatambasulire bwino

Palibe ngati kanema kuti muphunzire njira zoyenera:

Siyani Mumakonda