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Mudawamvadi- "onetsetsani kuti mutambasuke musanathamange" komanso "nthawi zonse mumalize kuthamanga" - koma kodi pali chowonadi chenicheni pa "malamulo" ena?

Tidapempha katswiri wazasayansi Michele Olson, Ph.D., pulofesa wa sayansi ya zolimbitsa thupi ku Auburn University Montgomery, kuti atithandizire kusiyanitsa zowona pankhani zabodza izi. (Ndikufuna: Tili ndi Mitundu 10 Yoyenera Anthu Kungoyambira Kuthamanganso.)

Zopeka: Muyenera Kutambasula Nthawi Zonse Musanathamange

Chowonadi: "Kutambasula modekha si njira yabwino yotenthetsera musanathamange," akutero Olson. Khulupirirani kapena ayi, mutha kusokoneza minofu yanu ndikutambasula mwamphamvu, ndipo mwina kumakufooketsani. M'malo mwake, yang'anani kuti mupange mpweya ku minofu yanu ndikuiwotha moto-kwenikweni, Olson amalimbikitsa. "Yambani poyenda ndikupondaponda: sinthani mikono yanu; sungani mapewa anu ndikuchepetsa pang'onopang'ono kugunda kwa mtima wanu kwa mphindi pafupifupi 10 musanapite patsogolo."

Izi sizikutanthauza kuti muyenera kudumpha kwathunthu, Olson akuti. Onetsetsani kuti muzichita mutatha kuthamanga, minofu yanu ikakhala yotentha komanso yodzaza ndi oxygen ndi michere; ndiyeno limbikitsani kutambasula, ndikuyang'ana mwendo wanu, mchiuno, ndi minofu yakumbuyo. (Yesani Kutambasula Mapazi Oyenera Kuchita Pambuyo Pakuthamanga Kulikonse.)

Zopeka: Zilonda Zam'mimba Zimayambitsidwa Nthawi Zonse Ndi Potaziyamu Wocheperako

Chowonadi: Kutupa kwa minofu kumatha kuyika chidole mumayendedwe anu, koma sizitanthauza kuti muyenera kutsitsa potaziyamu kuti muwateteze. "Ziphuphu zimayambitsidwa chifukwa chokhala ndi shuga wochepa (mtundu wa shuga minofu yanu imakula bwino chifukwa cha mphamvu) kapena madzi otsika ndi sodium," akutero Olson. Mukamagwira ntchito molimbika kwambiri (monga kukweza zolemera kapena modutsa motalikirapo), mumagwiritsa ntchito shuga mwachangu kuposa zomwe zimaperekedwa kuminofu, ndipo izi zimapangitsa kuti lactic acid yoyaka minofu ipangike. Njira yabwino yochotsera ziphuphu zomwe zimayambitsidwa ndi kuchepa kwa shuga ndikutenga mphindi 60-90 kuti muthane ndi lactic acid mthupi lanu ndikulola glucose kuti ipite minofu, Olson akuti.

Pofuna kupewa kukokana chifukwa cha thukuta kwambiri mkati mwa nthunzi panja, onetsetsani kuti mumakhala ndi madzi okwanira komanso chakudya, Olson akuti. "Mukatuluka thukuta, sodium imatulukanso, ndipo madzi ndi sodium zimayendera limodzi. Kutaya potaziyamu wambiri kumakhala kovuta kutero. Potaziyamu amakhala mkati mwa maselo athu ndipo samatuluka mosavuta ngati sodium. Sodium, monga madzi, amakhala kunja kwa ma cell a thupi lanu." (Kunena za cramping, dziwani Zolimbitsa Thupi 11 Zokhudzana ndi Kutentha Zomwe Muyenera Kusamala mukamachita masewera olimbitsa thupi panja.)

Zopeka: Muyenera Kuchita "Ozizira" Nthawi Zonse Mukatha Kuthamanga

Chowonadi: Kodi mudamalizapo nthawi yayitali ndipo zomwe mukufuna kuchita ndikukhala pansi koma mnzanu wothamanga akuumirira kuti muzizire? Nkhani yabwino! Ndibwino kukhala pansi ndikupuma mukatha kuthamanga, Olson akuti. Lingaliro loti 'kuziziritsa' (njira yothandiza yochira) ndikuti mukulimbitsa thupi lanu kuti libwerere mwakale, koma musakakamize. Kupuma kwanu kowonjezeka kudzagwira ntchitoyi bwino, Olson akuti. "Thupi lanu limapangidwa kuti libwezeretse magwiridwe ake ntchito kupumula mwanjira iliyonse-ndikuti kupuma pambuyo polimbitsa thupi ndi njira yachilengedwe ya thupi lanu yobwezeretsa mpweya, kuchotsa kutentha, ndikuchotsa zinyalala kaya mukuchira kapena mukuchira . " (Ingopewani Zizolowezi Zisanu Zikatha Zomwe Zikukuwonongerani Thanzi Lanu kuti mupeze bwino.)

Zopeka: Kwa Othamanga, Mumasinthasintha Kwambiri, Ndibwino Kwambiri

Chowonadi: "M'malo mwake, othamanga omwe ali ndimavuto otsika kwambiri monga kupindika kwa ziwindi ndi kupweteka kumbuyo kwa akakolo ndi kufooka ndi omwe amasintha kwambiri mgulu la mwendo ndi Zambiri amakonda kuvulala, "Olson akuti. Ndiye kodi izi zikutanthauza kuti muyenera kusiya kutambasula? Ayi, Olson akuti." Malo olumikizana kwambiri amakhala osakhazikika ndipo amakhala pachiwopsezo chotambasulidwa kapena kuchotsedwa m'malo abwinobwino, koma pali zosowa kukhala bwino pakati pa kusinthasintha ndi kukhazikika pofuna kupewa kuvulala. Malo olimba omwe ali ndi minofu yolimba yowazungulira salola kuti olowa asunthire m'mizere yomwe ingathe kupsinjika ma tendon ndi ligaments. Phunziro apa ndikuti mafupa anu akakhala okhazikika, amakhala bwino."

Zopeka: Nsapato za Barefoot ndi nsapato Zabwino Kwambiri Kwa Onse Othamanga

Chowonadi: Ku US timakula kuvala nsapato ndipo matupi athu amagwirizana ndi nsapato, Olson akuti. Koma othamanga opanda nsapato ochokera ku Kenya, mwachitsanzo, samavala nsapato, chifukwa chake matupi awo amasinthidwa kuti azitha kuthamanga opanda nsapato. Ngati simunazolowere kugwiritsa ntchito nsapato zopanda nsapato, nthawi yomweyo kusintha kuchoka pamiyendo kupita kumalo othamanga opanda nsapato sikungakhale lingaliro labwino kwambiri. "Ngati mukufuna kuyesa nsapato zopanda nsapato zatsopano, onetsetsani kuti mumamasuka nazo. Pitani mtunda waufupi ndikumangirira pang'onopang'ono," akutero Olson. Ndipo ngakhale atha kupereka zabwino kwa othamanga, siwoyenera kusankha kwa aliyense. "Ngati mumavala mafupa kapena muli ndi zovuta zamagulu zomwe zimafunikira chikho cha nsapato, mwina simungachite bwino ndi nsapato zopanda nsapato," akutero Olson.

Zopeka: Muyenera Kuthamanga Ndi Masitepe Okulirapo Kuti Mupewe Zigawo Za Shin

Chowonadi: Kwenikweni, zosiyana ndi izi ndizowona. "Ngati muli ndi ululu wa shin kutsogolo ndi kunja kwa fupa lanu la shin, ndiye kuti mumakhometsa kwambiri minofu ndi tendon yomwe imathamangira kumbali ya fupa la fupa," akutero Olson. "Muyenera kufupikitsa mayendedwe anu kuti musakoke kwambiri minofuyo. Ngati mukumva kuwawa mkati mwa shin sikungakhale vuto ndi mayendedwe anu, koma cholumikizira chopindika kwambiri chomwe chimalola phazi lanu kugudubuzikanso mkati. Kulimbitsa mabango anu ndiye njira yabwino kwambiri, komanso kutambasula ma tendon anu a Achilles, kuti mupewe kupindika kwa mtundu uwu. "

Zopeka: Kupewa Kulimba, Othamanga Sayenera Kulimbitsa Sitima

Chowonadi: Khulupirirani kapena ayi, maphunziro azamphamvu sanatsimikizidwepo kuti amachepetsa kusinthasintha kapena kupangitsa kulumikizana molumikizana, Olson akuti. "M'malo mwake, othamanga amphamvu kwambiri-onyamulira zolemera za Olimpiki-amakhala osinthasintha kuposa gulu lina lililonse la masewera kupatula ochita masewera olimbitsa thupi." Chifukwa chiyani? Ganizirani izi: Mukamachita masewera olimbitsa thupi, mumathandizira kusinthasintha m'chiuno mwanu. Mukamayenda pansi, mukukulitsa mawonekedwe anu ndikutambasula phewa lanu, akutero Olson. Kuphatikiza kulimbitsa thupi kwathunthu kuzinthu zomwe mumachita nthawi zonse kumatha kuthandizira kukonza kuthamanga kwanu: "Kuphunzitsa kulemera kumathandiza kuti minofu yanu ikhale yamphamvu kwambiri. Kuchita zolemera zopepuka komanso kusuntha kophulika kumapita kutali kukuthandizani kuti muthamange mwachangu ndi kumaliza mipikisano ndi kukankha mwamphamvu. " (Onani Mphamvu 6 Zomwe Wothamanga Aliyense Ayenera Kuchita.)

Zopeka: Kuthamanga Ndikokwanira Kupewa Matenda Osteoporosis

Chowonadi: Ngakhale kuthamanga ndi njira yabwino kwambiri yosungira msana ndi chiuno, mafupa otsika amatha kupezeka m'malo ena, Olson akuti. Popeza kuthamanga kumangonyamula m'munsi mwa thupi, njira yabwino kwambiri yopewera matenda osteoporosis ndi masewera olimbitsa thupi ndikuphunzitsa thupi lanu lonse ndi masewera osiyanasiyana. "Kukweza zolemera kapena kuchita yoga ndi ma pilates kungathandizenso kukulitsa kulimba kwanu. Kugwa chifukwa chosauka bwino, ndiye chifukwa chachikulu chomwe chimayambitsa kuphwanya kwa m'chiuno. Chifukwa chake ngakhale mutakhala ndi kuchepa kwa mafupa m'chiuno mwanu kapena msana, ngati khalani olimba bwino ndipo mwina simungagwere, mumachepetsa chiopsezo chanu chokhudzana ndi kufooka kwa mafupa. " (Tsopano onani Michele Olson's Top 3 Moves for Absible Toned Abs.)

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