Chimene Chimayambitsa Amphongo Aang'ono ndipo Mungatani Kuti Muzikula?

Zamkati

• Kodi zimayambitsa chiyani zazing'ono?
• Chibadwa
• Zaka
• Kulemera kwa thupi
• Ubwino wa ana ang'onoang'ono
• Mtunda wabwino ukuyenda
• Kuchepetsa chiwopsezo cha matenda a chiwindi
• Zoyipa zazing'ono zazing'ono
• Kuchepetsa mphamvu ya mwendo
• Zowonjezera ngozi zovulala ndi kugwa
• Zowonjezera zowopsa pazoyenda
• Momwe mungapangire ana anu kukula
• 1. Ng'ombe yothandizidwa ndi band
• 2. Imani ng'ombe itayima
• 3. Plié squat ndi kukweza chidendene
• Njira zina zowonjezera kukula kwa ng'ombe
• Mfundo yofunika

Kaya mukukwera phiri kapena kuyimirira, ana anu amphongo amagwira ntchito kuti athandizire thupi lanu. Amakhazikitsanso mawondo anu ndikukuthandizani kuyenda ngati kudumpha, kutembenuka, ndi kugwada.

Koma zingakhale zovuta kukulitsa kukula kwa minofu yanu ya ng'ombe. M'malo mwake, gulu lolimbitsa thupi limawona ng'ombe zamphongo ngati gulu laminyewa yowuma kwambiri mthupi.

Mumagwira ntchito kale ndi ana anu ngati mukuimirira kapena kuyenda. Koma ngati mukufuna kuzikulitsa, chinsinsi ndicho kuwatsutsa kwambiri.

Pemphani kuti mudziwe zambiri za zabwino ndi zoyipa za ana ang'ono ang'ono ndi momwe mungawachulitsire.

Kodi zimayambitsa chiyani zazing'ono?

Amphongo ang'onoang'ono amaganiziridwa kuti amayamba chifukwa cha chibadwa. Zinthu zina, monga zaka ndi kulemera kwa thupi, zitha kukhalanso gawo. Tiyeni tiwone chilichonse mwazimene zimayambitsa.

Chibadwa

Ngakhale kulibe umboni wovuta, ndizovomerezeka ponseponse kuti majini nthawi zambiri amakhala oyambitsa ana ang'onoang'ono.

Anthu ambiri akuti ali ndi ana angvesombe omwe amafanana mofanana ndi achibale awo. Kuphatikiza apo, ena amati mabanja awo ali ndi ana a ng'ombe akulu, ngakhale samagwira ntchito kwenikweni miyendo yawo yakumunsi.

Zaka

Ukalamba ndichinthu china. Mukamakula, minofu yanu imayamba kuchepa.

Kutayika kwa minofu kumeneku, kotchedwa sarcopenia, kumakhudzanso miyendo. yawonetsa kuti, ambiri, anthu azaka zopitilira 50 amakonda kutaya 1 mpaka 2 peresenti ya minofu yowonda yamiyendo chaka chilichonse.

Kulemera kwa thupi

Kuchepetsa thupi kungathandizenso ana ang'onoang'ono. Kawirikawiri, pochepetsa kulemera, ana anu amafunika kuthandizira.

Koma ngati mulemera kwambiri, miyendo yanu imayenera kunyamula kulemera kwambiri. Izi zitha kuyambitsa ana amphongo okulirapo, ngakhale simukuchita zolimbitsa thupi za mwana wang'ombe.

Ubwino wa ana ang'onoang'ono

Mosiyana ndi zomwe ambiri amakhulupirira, ana ang'onoang'ono atha kukhala ndi phindu.

Mtunda wabwino ukuyenda

Malinga ndi kafukufuku, ana ang'ono ang'onoang'ono amatha kukulitsa luso lanu loyendetsa maulendo ataliatali.

Kafukufuku wocheperako wa 2008 wofalitsidwa mu, ofufuza adasanthula kuyeza kwa thupi kwa othamanga asanu ndi limodzi akutali. Adapeza kuti othamanga anali ndi chikhalidwe chofanana: kukula kwa mwana wang'ombe.

Ofufuzawo akuti pakhoza kukhala kulumikizana komwe kungakhalepo pakati pazunguliro zazing'ono zazing'ono ndi magwiridwe antchito amtunda. Popeza kuti miyendo yaying'ono imafunikira mphamvu zochepa kuti isunthe, pamafunika khama locheperako kuti mufikire mtunda wautali.

Komabe, ndikofunikira kudziwa kuti kuthamanga mtunda kumakhudzidwa ndi zinthu zambiri, kuphatikiza kupuma, kupuma kwa mwendo, komanso kapangidwe kathupi kathupi.

Kafufuzidwe kafukufuku amafunika kuti mumvetsetse phindu la ana ang'ono ang'ono othamanga mtunda.

Kuchepetsa chiwopsezo cha matenda a chiwindi

Chochititsa chidwi, kuti ana ang'onoang'ono amatha kukhala chiopsezo chochepa cha matenda a chiwindi (NAFLD). NAFLD imachitika pomwe mafuta ochulukirapo amasonkhana m'chiwindi cha munthu yemwe samamwa pang'ono osamwa.

Malinga ndi kafukufuku wa 2017, kuchuluka kwa ng'ombe kungakhale chisonyezo chamafuta ochepa amthupi. Mafuta amtunduwu amalumikizidwa ndikupeza kwamafuta aulere a mafuta (FFA), mtundu wamafuta amafuta.

Chifukwa chake, ng'ombe zazikuluzikulu zimatha kumangirizidwa kukulirakulira kwa FFA.

Magulu apamwamba a FFA amalumikizidwa ndi zoopsa za NAFLD, kuphatikiza:

• kupsyinjika kwa okosijeni
• kutupa kosatha
• insulin kukana

Izi zikusonyeza kuti ana ang'onoang'ono atha kukhala pachiwopsezo chochepa cha izi.

Koma izi zitha kupindulitsa aliyense. Chiyanjano pakati pa kukula kwa ng'ombe ndi chiopsezo cha NAFLD chimawonedwa mwa anthu onenepa komanso onenepa kwambiri, osati anthu owonda.

Zoyipa zazing'ono zazing'ono

Ng'ombe zazing'ono zimalumikizidwa ndi zovuta zina zathanzi.

Kuchepetsa mphamvu ya mwendo

Ngati mukufuna kuthamanga mtunda wautali, ana ang'onoang'ono atha kukhala ovuta.

Kuthamanga kumafunikira mphamvu yamiyendo yambiri kuposa mtunda wothamanga. Ndipo mphamvu yayikulu yamiyendo imalumikizidwa ndi kukula kwakukulu kwa ng'ombe.

Minofu ya ng'ombe imagwiritsidwanso ntchito polumpha. Koma ngati muli ndi minofu yaying'ono yamphongo, zitha kukhala zovuta kukwaniritsa kulumpha kwakukulu.

Zowonjezera ngozi zovulala ndi kugwa

Minofu yanu ya ng'ombe ndiyofunikira kuti mukhale olimba, okhazikika, komanso okhazikika. Amagwira ntchito kuti athandizire kulumikizana kwanu ndi phazi. Amphongo ofooka amatha kukupangitsani kukhala osamala komanso kukhazikika.

Ng'ombe zazikulu nthawi zambiri zimakhala zolimba. Amatha kuthandiza kuchepetsa ngozi zovulala ndi kugwa, makamaka mukamakula.

Zowonjezera zowopsa pazoyenda

Malinga ndi, chozungulira cha mwana wa ng'ombe chimafanana kwambiri ndi minofu ya thupi lanu.Chifukwa chake, ana ang'onoang'ono amatha kuwonetsa kuchepa kwa thupi lonse.

Kukhala ndi minofu yocheperako kumathamangitsa sarcopenia. Izi, zitha kuwonjezera ngozi zakusayenda bwino, kuwonongeka kwa magwiridwe antchito, komanso kulumala.

Momwe mungapangire ana anu kukula

Ngakhale simungathe kuwongolera zinthu zina monga chibadwa ndi zaka, pali zomwe mungachite kuti mulimbitse ndi kumanga ana anu a ng'ombe.

Zochita zitatu zotsatirazi zingakuthandizeni kutsutsa minofu yanu ya ng'ombe. Zimaphatikizapo kukweza zidendene zanu motsutsana ndi thupi lanu kapena kukana kutanuka.

1. Ng'ombe yothandizidwa ndi band

Ntchitoyi imagwira ntchito ng'ombe zanu zonse ndi akakolo. Kuti muyesere, mufunika mphasa ndi gulu lotsutsa.

1. Khalani pansi ndi miyendo yanu molunjika patsogolo. Wongolani msana wanu.
2. Ikani gulu lotsutsa mozungulira mipira ya mapazi anu ndipo gwirani malekezero mwamphamvu.
3. Fewetsani mapazi anu mmwamba ndikupita patsogolo osasunthira mawondo anu kapena kukweza phazi lanu pansi.
4. Chitani magawo 2-3 a maulendo 10-15.

Ngati mukuvutika kukhala ndi msana wowongoka, khalani pamalo ogawira yoga kapena bulangeti lopindidwa.

2. Imani ng'ombe itayima

Njira imodzi yochulukitsira kukula kwa ng'ombe ndikuti kuyimirira kwa ng'ombe. Ntchitoyi ikugogomezera gastrocnemius, minofu yayikulu kwambiri ya ng'ombe. Zitha kuchitika ndi kapena popanda zolemera.

1. Imani chilili ndi mapazi anu mulifupi. Gwirani zolemera zanu m'mbali mwanu ndipo mapewa anu akhale otakasuka ndipo mawondo anu awerama pang'ono.
2. Kwezani zidendene zanu pansi kwinaku mukusunga molimba ndi mapewa anu kumbuyo.
3. Imani pang'ono kenako ndikubwezeretsani zidendene zanu pansi.
4. Chitani 2 kapena 3 seti yobwereza 15. Mutha kugwiritsa ntchito chopepuka kapena cholemera kwambiri, kapena, ngati mukufuna, mutha kuchita masewera olimbitsa thupi opanda zolemera zilizonse.

Kuti mupeze zovuta zina, mutha kuyesa kukweza ng'ombe ya mwendo umodzi. Bwerani bondo limodzi kuti muthe kukweza phazi lanu ndikukweza chidendene china. Sinthani mbali ndikubwereza.

Muthanso kugwiritsa ntchito makina okweza ng'ombe kuti achite izi.

3. Plié squat ndi kukweza chidendene

Ntchitoyi imaphatikiza malo okhala ndi kukweza chidendene. Imagwira ng'ombe zanu, ma glutes, ntchafu, ndi pachimake, ndikupanga masewera olimbitsa thupi ochulukirapo.

1. Yambani poyang'ana kwambiri, mapazi adatembenukira panja. Gwirani mabelu awiri odula patsogolo pa mapewa anu, mitengo ya kanjedza ikuyang'ana mkati.
2. Kwezani chidendene chakumanzere pansi, phazi lanu lamanja likhale lathyathyathya.
3. Popanda kusuntha zidendene kapena mikono, pindani mawondo anu ndikutsitsa thupi lanu mpaka ntchafu zanu zikufanana ndi pansi. Imani pang'ono, kenako mubwerere pomwe ayambira.
4. Lembani maulendo 10-15. Sinthani mbali ndikubwereza.

Ngati mukumva kupweteka m'manja kapena kusasangalala, mutha kuyesa izi osagwiritsa ntchito ma dumbbells.

Njira zina zowonjezera kukula kwa ng'ombe

Muthanso kuyesa kuchita izi kuti muthandize kulimbikitsa ndikumanga ana anu a ng'ombe:

• Kupopera. Kuphulika kwamphamvu kwa sprinting kumatsutsana ndi minofu yanu ya ng'ombe.
• Uphill kuyenda. Mukamayenda kapena kuthamanga mopendekeka, ana anu amphongo amalimbana kwambiri.
• Chingwe cholumpha. Chingwe chodumpha chingakuthandizeni kulimbitsa ndi kuyankhula ng'ombe zanu komanso kulimbitsa thupi lanu.

Mfundo yofunika

Anthu ambiri zimawavuta kukulitsa kukula kwa ng'ombe zawo. Izi zimachitika makamaka chifukwa cha zinthu monga majini, msinkhu, ndi thupi.

Kuti mumange ana anu a ng'ombe, yang'anani zolimbitsa thupi zomwe zimatsutsana kwambiri ndi minofu yanu. Mwa kukakamiza minofu imeneyi kuti igwire ntchito yolimbana ndi kukana, mutha kupeza kuti mumatha kuyankhula, kulimbitsa, ndikuwonjezera kukula kwa ana anu a ng'ombe.

Lankhulani ndi dokotala wanu kapena mphunzitsi wanu musanayambe kuchita masewera olimbitsa thupi, kapena ngati mukufuna kudziwa zambiri zamomwe mungapangire ana anu.