Kodi Kukweza Miyeso Kumalepheretsa Kukula?

Zamkati

• Kodi sayansi imati chiyani?
• Chifukwa chiyani anthu amakhulupirira kuti kunyamula zolemera kumalepheretsa kukula?
• Momwe mungakwezere zolemera bwinobwino
• Tengani pang'onopang'ono
• Sikuti ndinu wamkulu bwanji
• Zaka ndi nambala chabe
• Yambani ndizoyambira ndikuzipanga kukhala zosangalatsa
• Kuyang'anira bwino ndikofunikira

Makampani azaumoyo komanso azaumoyo ali ndi zowona zenizeni komanso zongopeka zomwe zimawoneka kuti zikungokhala, osatengera zomwe asayansi ndi akatswiri akunena.

Funso limodzi lomwe limabwera nthawi zambiri m'magulu azolimbitsa thupi komanso m'maofesi azachipatala, ndipo ndi makochi achinyamata, kodi kukweza zolemetsa kumalepheretsa kukula?

Ngati ndinu kholo la mwana wosakwana zaka 18, mwina mungakhale mukuganiza ngati kulimbitsa thupi komwe ana akuchita ku malo ochitira masewera olimbitsa thupi kapena ngati gawo la masewerawa kumalepheretsa kukula kwa mwana wanu.

Ngakhale nkhawa iyi yakukula moperewera ikuwoneka yovomerezeka, nkhani yabwino ndiyakuti, mwana wanu sayenera kusiya kunyamula zolemera.

Kodi sayansi imati chiyani?

Chikhulupiriro chakuti ana adzaleka kukula ngati atakweza zolemera zazing'ono sizichirikizidwa ndiumboni kapena kafukufuku wamasayansi.

Zomwe zimathandizidwa ndi umboni wa sayansi ndikufufuza ndikuti mapulogalamu ophunzitsidwa bwino oyang'anira kukana ali ndi ana, kuphatikizapo:

• kuwonjezera mphamvu ndi mphamvu ya mafupa (BSI)
• Kuchepetsa chiopsezo chophwanya komanso mitengo yovulala yokhudzana ndi masewera
• kukulira kudzidalira komanso chidwi chazolimbitsa thupi.

Chifukwa chiyani anthu amakhulupirira kuti kunyamula zolemera kumalepheretsa kukula?

Zowonjezera, nthano yoti kunyamula zolemera kumalepheretsa kukula kunabwera chifukwa chodera nkhawa ana omwe amawononga mbale zawo ngati atenga nawo gawo pulogalamu yophunzitsa mphamvu.

Dr. Rob Raponi, dokotala wa naturopathic komanso katswiri wazamasewera wazamasewera, akuti malingaliro olakwika akuti kunyamula zolemetsa zimalepheretsa kukula mwina chifukwa cha kuti kuvulala kwa mbale zokula m'mafupa osakhwima kumatha kulepheretsa kukula.

Komabe, akuwonetsa kuti ichi ndichinthu chomwe chingachitike chifukwa cha mawonekedwe osauka, zolemera zolemera kwambiri, komanso kusowa oyang'anira. Koma sizotsatira zakunyamula zolemera molondola.

Zomwe nthano iyi sikunenapo ndikuti kutenga nawo gawo pafupifupi pamtundu uliwonse wamasewera kapena zosangalatsa kumakhala ndi chiopsezo chovulala. M'malo mwake, pafupifupi 15 mpaka 30% ya mikwingwirima yonse yaubwana imakhudza kukula.

Ma mbale anu okula ndi malo am'mimba omwe amakula kumapeto kwa mafupa atali (monga fupa la ntchafu). Mbale izi zimasanduka fupa lolimba achinyamata atakula msinkhu koma amakhala ofewa pakukula ndipo amakhala pachiwopsezo chotheka kuwonongeka.

Koma chifukwa choti mbale zakukula zimatha kuwonongeka sizitanthauza kuti wachinyamata kapena wachinyamata ayenera kupewa kukweza zolemera.

Lingaliro lomwe amagawana pakati pa akatswiri azachipatala ndikuti kunyamula ana osakwana zaka 18 kumakhala kotetezeka akagwiritsidwa ntchito moyenera, atero a Chris Wolf, DO, zamankhwala amisala ndi akatswiri obwezeretsa mafupa ku Bluetail Medical Group.

Momwe mungakwezere zolemera bwinobwino

Ngati mwana wanu akufuna kuyambitsa pulogalamu yolemetsa, pali zinthu zambiri zofunika kuzikumbukira, kuphatikiza izi.

Tengani pang'onopang'ono

Kugonjetsa zolemera zolemera sizimangochitika mwadzidzidzi. Mukakhala achichepere, ndikofunikira kuti muchepetse ndikumanga pang'onopang'ono.

Izi zikutanthawuza kuyambira ndi zolemera zopepuka komanso kupitilira muyeso ndikuyang'ana pakuyenda kwa gululo m'malo moyerekeza ndi kuchuluka kwa dumbbell.

Sikuti ndinu wamkulu bwanji

Ana sayenera kukweza zolemera ndi cholinga chokulitsa kukula kwa minofu, atero Dr. Alex Tauberg, DC, CSCS, CCSP. M'malo mwake, akuti zabwino zambiri zomwe mwana amapeza kuchokera pakukweza zolemetsa zimakhala zaminyewa.

"Mwana akamatha kukweza zolemetsa chifukwa champhamvu yophunzitsira nthawi zambiri zimachitika chifukwa cha kuchepa kwa minofu m'malo mowonjezera kukula kwa minofu," akufotokoza. Mapulogalamu ophunzitsa amayenera kupangidwa ndi izi m'malingaliro.

Zaka ndi nambala chabe

Kudziwa nthawi yomwe mwana kapena wachinyamata ali wokonzeka kuyamba pulogalamu yolemetsa iyenera kuchitidwa payekhapayekha, osati pazaka zokha.

"Chitetezo polemetsa zolimbitsa thupi chimangokhala kukhwima ndi kuyang'aniridwa moyenera," akutero Dr. Adam Rivadeneyra, Sports Medicine Physician ku Hoag Orthopedic Institute. Ndizofunikanso kutsatira malamulo ndi malangizo kuti muphunzire mayendedwe abwino ndi mawonekedwe oyenera.

Yambani ndizoyambira ndikuzipanga kukhala zosangalatsa

Raponi amakhulupirira kuti bola ngati kunyamula zolemera kumachitika mosamala, ndikuwang'aniridwa, ndipo kumakhala kosangalatsa kwa munthuyo, palibe zaka zolakwika zoyambira maphunziro okaniza.

Izi zikunenedwa, amalimbikitsa kuti muyambe ndi masewera olimbitsa thupi. "Kusintha kwa ma pushups, masewera olimba thupi, ma sit-up, ndi matabwa ndi njira zabwino kwambiri zophunzitsira kukana zomwe zili zotetezeka ndipo sizifuna zolemera," akutero.

Kuyang'anira bwino ndikofunikira

Ngati mwana wanu wachinyamata akufuna kutenga nawo mbali pulogalamu yamphamvu, onetsetsani kuti akuyang'aniridwa ndi wophunzitsa, mphunzitsi, kapena mphunzitsi waluso yemwe amaphunzitsidwa momwe angapangire pulogalamu yolemetsa ya ana.

Ngati muli ndi nkhawa zakuti mwana wanu amatenga nawo mbali pazokweza, kambiranani ndi dokotala wa ana kapena adokotala asanayambe kukweza zolemera.