Kukhala ndi Osteoporosis: Zochita 8 Zolimbitsa Mafupa Anu

Zamkati

• Zochita zolimbitsa thupi zomwe zimamanga mafupa athanzi
• 1. Mapazi akupondaponda
• 2. Mapiko a Bicep
• 3. Pamapewa amanyamula
• 4. Mitsempha yopindika
• 5. Kukweza mwendo m'chiuno
• 6. Amphaka
• 7. Khalani pansi
• 8. Kuyimirira mwendo umodzi
• Zochita zoti mupewe

Mukakhala ndi matenda a kufooka kwa mafupa, kuchita masewera olimbitsa thupi kumatha kukhala gawo lofunikira pakulimbitsa mafupa anu komanso kuchepetsa ngozi zomwe zingagwere mwa kuchita masewera olimbitsa thupi. Koma musanayambe pulogalamu iliyonse yochita masewera olimbitsa thupi, ndikofunikira kuti dokotala akuvomerezeni kaye. Dokotala wanu azitha kukuthandizani kuti muwone zomwe mungachite bwino kutengera momwe muliri, msinkhu wanu, ndi zovuta zina.

Zochita zolimbitsa thupi zomwe zimamanga mafupa athanzi

Ngakhale mitundu yambiri yochita masewera olimbitsa thupi ndi yabwino kwa inu, si mitundu yonse yomwe ili yabwino kwa mafupa athanzi. Mwachitsanzo, zolimbitsa thupi zolimbitsa thupi zimatha kupanga fupa labwino. Zochita izi zimaphatikizapo kutsutsana ndi mphamvu yanu yamphamvu motsutsana ndi mphamvu yokoka ndikukakamiza mafupa anu. Zotsatira zake, mafupa anu adzawonetsa thupi lanu kuti lipange minofu yowonjezera kuti apange mafupa olimba. Zochita monga kuyenda kapena kusambira zitha kukhala zopindulitsa m'mapapu ndi mumtima mwanu koma sizingakuthandizeni kulimbitsa mafupa anu.

Aliyense amene ali ndi matenda otupa mafupa amene akufuna kuwonjezera mphamvu ya mafupa atha kupindula ndi zochitika zisanu ndi zitatuzi. Zochita izi ndizosavuta kuzichita kunyumba.

1. Mapazi akupondaponda

Cholinga chochita masewera olimbitsa thupi kuti muchepetse kufooka kwa mafupa ndikutsutsa magawo ofunikira mthupi lanu omwe kufooka kwa mafupa kumakhudza kwambiri, monga chiuno chanu. Njira imodzi yotsutsira mafupa anu amchiuno ndikudutsa pamapazi.

• Mukayimirira, pondani phazi lanu, mukuganiza kuti mukuphwanya zongoganizira zomwe zingakhale pansi pake.
• Bwerezani kanayi pa phazi limodzi, kenako mubwereza zochitikazo pa phazi linalo.
• Gwiritsitsani mipando yolimba kapena yolimba ngati zikukuvutani kusamala bwino.

2. Mapiko a Bicep

Mutha kupanga ma bicep curls ndi ma dumbbells omwe amalemera pakati pa mapaundi 1 mpaka 5 kapena gulu lotsutsa. Amatha kuchitidwa pansi kapena kuyimirira, kutengera zomwe mumakhala omasuka nazo.

• Tengani cholumikizira m'manja. Kapena yendani pamagulu olimbana nawo mutagwira kumapeto.
• Kokani zingwe kapena zolemera mozungulira chifuwa chanu, mukuyang'ana minofu ya bicep kumapeto kwa mgwirizano wanu wamanja.
• Chepetsani manja anu kuti mubwerere poyambira.
• Bwerezani kasanu ndi kawiri mpaka 12. Pumulani ndi kubwereza pagawo lachiwiri, ngati zingatheke.

3. Pamapewa amanyamula

Mufunikanso zolemera kapena gulu lotsutsa kuti mukweze pamapewa. Mutha kuchita zochitikazi mukuyimirira kapena kukhala pansi.

• Tengani cholumikizira m'manja. Kapena yendani pamagulu olimbana nawo mutagwira kumapeto.
• Yambani ndi mikono yanu pansi ndi manja mbali yanu.
• Pang'onopang'ono kwezani manja anu patsogolo panu, koma musatsekere chigongono chanu.
• Kwezani mpaka kutalika, koma osapitilira mulingo wamapewa.
• Bwerezani kasanu ndi kawiri mpaka 12. Pumulani ndi kubwereza pagawo lachiwiri, ngati zingatheke.

4. Mitsempha yopindika

Mapangidwe a hamstring amalimbitsa minofu kumbuyo kwa miyendo yanu yakumtunda. Mumachita izi mukuyimirira. Ngati ndi kotheka, ikani manja anu pa mipando yolemera kapena chinthu china cholimba kuti musamawonongeke.

• Imani ndi mapazi anu mulifupi. Bwererani pang'ono phazi lanu lakumanzere mpaka zala zanu zokha zikukhudza pansi.
• Phatikizani minofu kumbuyo kwa mwendo wanu wamanzere kuti mukweze chidendene chanu chakumanzere kupita kumatako anu.
• Pepani phazi lanu lakumanzere pang'onopang'ono mukamatsitsa komwe limayambira.
• Bwerezani zochitikazo pakati pa nthawi eyiti mpaka 12. Pumulani, ndi kubwereza zolimbitsa thupi kumiyendo yanu yakumanja.

5. Kukweza mwendo m'chiuno

Kuchita masewera olimbitsa thupi kumalimbitsa minofu m'chiuno mwanu komanso kumakulitsa mphamvu yanu. Ikani manja anu pa mipando yolemera kapena chinthu china cholimba kuti musamavutike kutero.

• Yambani ndi mapazi anu kutambasula m'chiuno. Sungani kulemera kwanu kuphazi lanu lakumanzere.
• Flex phazi lanu lamanja ndikukhazikika mwendo wanu wakumanja mukamakweza kumbali, osapitilira mainchesi 6 pansi.
• Chepetsani mwendo wanu wakumanja.
• Bwerezani kukweza mwendo kasanu ndi kawiri mpaka 12. Bwererani komwe mumayambira ndikuchita zina pogwiritsa ntchito mwendo wanu wamanzere.

6. Amphaka

Magulu amatha kulimbitsa kutsogolo kwa miyendo yanu komanso matako anu. Simusowa kuti muzikhala mozemba kuti ntchitoyi ikhale yothandiza.

• Yambani ndi mapazi anu kutambasula m'chiuno. Pumulani manja anu mopepuka pa mipando yolimba kapena kauntala kuti musachite bwino.
• Bwerani pansi kuti mugwetse pang'onopang'ono. Sungani msana wanu molunjika ndikutsamira patsogolo pang'ono, ndikumverera kuti miyendo yanu ikugwira ntchito.
• Squat mpaka ntchafu zanu zikufanana ndi nthaka.
• Limbikitsani matako anu kuti mubwererenso poyimirira.
• Bwerezani zochitikazi kangapo kasanu ndi kawiri.

7. Khalani pansi

Ntchitoyi imatha kulimbikitsa kulimbitsa thupi ndikulimbitsa minofu yanu yam'mimba. Iyenera kuchitidwa ndi mpira wawukulu wolimbitsa thupi. Muyeneranso kukhala ndi wina woti mukhale ngati "spotter" wokuthandizani kuti mukhale olimba.

• Khalani pa mpira wochita masewera olimbitsa thupi ndi mapazi anu pansi.
• Sungani msana wanu molunjika momwe mungathere pamene mukukhazikika.
• Ngati mungathe, gwirani manja anu m'mbali mwanu, mitengo ya kanjedza ikuyang'ana kutsogolo.
• Gwirani malowo bola mphindi imodzi, ngati zingatheke. Imani ndikupuma.Bwerezani zochitikazo mpaka maulendo ena awiri.

8. Kuyimirira mwendo umodzi

Ntchitoyi imalimbikitsa kulimbitsa thupi.

• Ndi mipando yolimba pafupi ngati mukufuna kugwira chinthu, imani phazi limodzi kwa mphindi imodzi, ngati zingatheke.
• Bwerezani zolimbitsa thupi mwendo wanu wina.

Zochita zoti mupewe

Ngakhale ndikofunikira kudziwa masewera olimbitsa thupi omwe angakuthandizeni, ndikofunikira kudziwa zomwe simuyenera kuchita. Zochita zina, monga kukwera mapiri, kulumpha chingwe, kukwera, ndi kuthamanga, zimangowonjezera mafupa anu mopitilira muyeso ndikuwonjezera ngozi zakuswa. Amadziwika kuti masewera olimbitsa thupi, amatha kupsyinjika kwambiri msana ndi m'chiuno komanso kuwonjezera chiopsezo chanu chakugwa. Amapewa bwino pokhapokha mutakhala nawo nawo kwakanthawi.

Zochita zolimbitsa thupi zomwe zimaphatikizapo kupindika patsogolo kapena kusinthasintha thunthu la thupi lanu, monga situps ndi kusewera gofu, kumawonjezeranso chiopsezo chanu cha matenda a osteoporosis.