Chifukwa Chodabwitsa Mzere Wanu Wam'munsi Umapweteka Mukamathamanga

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Msana wanu wam'munsi sungawonekere kuti ukugwira ntchito yayikulu kuthamanga, koma kugwira thupi lanu mozungulira kwa nthawi yayitali kumatha kukupangitsani kukhala pachiwopsezo chovulala makamaka mdera lakumbuyo. Ichi ndichifukwa chake gulu la ofufuza ku The Ohio State University Wexner Medical Center, mothandizidwa ndi National Institutes of Health (NIH), adachita kafukufuku wofanizira kuti adziwe chifukwa chake othamanga amamva ululu wamtunduwu komanso zomwe angachite kupewa nthawi yayitali. (Zogwirizana: Kodi Zimakhala Zabwino Kukhala Ndi Zowawa Zobwerera Kumbuyo Mukamaliza Kulimbitsa Thupi?)

Wolemba wamkulu wa phunziroli, Ajit Chaudhari, Ph.D., pulofesa wothandizana naye ku dipatimenti ya kinesiology ya OSU, adapanga mitundu yofananira ndi othamanga asanu ndi atatu kuti awone momwe mafupa ndi mafupa amakhudzidwira ndi kuthamanga (onani chithunzi).

Zoyesezazo zikamalizidwa, ofufuza adagwiritsa ntchito minyewa yothamanga iliyonse, kuwafooketsa ndikuwatopetsa kuti awone momwe thupi limakwanira. Zimapezeka kuti kukhala ndi maziko ofooka kumatha kukulitsa katundu wanu msana m'njira yomwe ingayambitse kupweteka kwakumbuyo.

"Minofu yomwe inkalipira pamene phata lakuya linali lofooka linayambitsa mphamvu zazikulu zometa ubweya (kukankhira ndi kukoka kwa vertebrae) mu lumbar spine (kumene msana umapindikira mkati kumimba)," Chaudhari akuwuza. Maonekedwe. "Mphamvu izi zimatha kupangitsa ma vertebrae amtundu wina kudutsa wina ndi mnzake kapena kusunthira mbali, zomwe zimapatsa nkhawa kwambiri mbali zina za msana zomwe zingayambitse kupweteka kwakumbuyo. Chofunika kwambiri, mukakhala ndi minofu yakuya yofooka kapena yosagwira mutha kuthamanganso chimodzimodzi, ndi mawonekedwe omwewo, koma mutha kudzaza msana m'njira zomwe zingayambitse kuvulala."

Koma Chaudhari sakunena za abs wanu. "Iyo ndi minofu yomwe mumatha kuwona-"minofu ya m'mphepete mwa nyanja" - ndipo ili pansi pa khungu ndipo imakhala kutali kwambiri ndi msana wanu," akutero. Minofu yomwe ili mkati mwanu yakuya ili pafupi ndi msana wanu ndipo imakhala yochepa kwambiri, kugwirizanitsa mbali imodzi ya lumbar msana ndi ina. "Akakhala olimba, minofu imeneyi imagwira msana m'malo mwake, zomwe zimabweretsa kuvulala pang'ono," akutero Chaudhari. (Zokhudzana: Zopeka za Ab Zomwe Muyenera Kusiya Kukhulupirira Panopa)

Ndizofala kwa anthu, ngakhale othamanga omwe ali ndi thanzi labwino, kunyalanyaza chikhalidwe chawo, Chaudhari akufotokoza. Ngakhale ma sit-ups ndi crunches angagwire ntchito yanu, samachita pang'ono pachimake chanu chakuya. Chaudhari amalimbikitsa kuyang'ana kwambiri masewera olimbitsa thupi omwe amakukakamizani kuti mukhale okhazikika, ngati matabwa ndi milatho pamalo osakhazikika monga mpira wa Bosu kapena disc disc. (Zokhudzana: Kuchita Izi kwa Ab Ndi Chinsinsi Chopewa Kupweteka Kwammbuyo)

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