Kodi Zida Zam'mimba Ndi Chizindikiro Cha Kukhala Olimba, Ndipo Mumazipeza Motani?

Zamkati

• Nchiyani chimapangitsa mitsempha m'manja mwathu kutuluka?
• Kuchuluka kwa magazi
• Kuthamanga kwambiri
• Chibadwa ndi zaka
• Kodi mumakwaniritsa bwanji mitsempha yotchuka m'manja mwanu?
• Lonjezerani minofu
• Kuchepetsa mafuta amthupi lonse
• Phatikizani cardio
• Zakudya
• Maphunziro oletsa kuyendetsa magazi (BFRT)
• Kodi mitsempha yomwe imatuluka ingakhale yovuta?
• Kutenga

Olimbitsa thupi komanso okonda kulimbitsa thupi nthawi zambiri amawonetsa minofu yamikono yokhala ndi mitsempha yayikulu, kuwapangitsa kukhala osilira kwa anthu ena. Mitsempha yotchuka imadziwika mdziko lochita masewera olimbitsa thupi ngati vuto lotchedwa vascularity.

Pamodzi ndi mitsempha yowoneka bwino, khungu loyandikana nalo limawoneka lochepa, lomwe limapangitsa chidwi chowoneka bwino. Izi zimachitika chifukwa cha mafuta ochepa, omwe amathandizira kukwaniritsa mitsempha ndi minofu.

Manja amitsempha si chizindikiro chokwanira chokwanira, komabe. Zitha kuchitika mwachilengedwe kapena chifukwa cha zosakhazikika. Kuphatikiza apo, anthu ena ali ndi thanzi lokwanira koma alibe mitsempha yotchulidwa. Ena mwachibadwa amakhala ndi mitsempha ngakhale atakhala kuti alibe nthawi yochitira masewera olimbitsa thupi.

Pitirizani kuwerenga kuti mudziwe zambiri za zomwe zimayambitsa mitsempha yotupa komanso zomwe mungachite kuti muwonjezere kukula ndi kuwonekera kwawo.

Nchiyani chimapangitsa mitsempha m'manja mwathu kutuluka?

Manja anu amatha kuwoneka amanjenje pochita masewera olimbitsa thupi ndikuyimirira. Mitsempha yotuluka m'minyewa yanu imatha kukhala chifukwa cha kuchuluka kwamafuta ochepa komanso kuchuluka kwa minofu. Komabe, kulimbitsa thupi sichizindikiro chokha.

Nazi zifukwa zochepa zomwe mitsempha yanu imawonekera kwambiri. Sewerani motetezeka ndikuonetsetsa kuti mukusamala ngati mukufuna kuti mitsempha yanu ikhale yotchuka.

Kuchuluka kwa magazi

Mukamachita masewera olimbitsa thupi, kuthamanga kwa magazi kwanu kumakweza kuti mthupi lanu likhale ndi magazi ambiri. Izi zimapangitsa kuti mitsempha yanu ichepetse, kukulitsa tanthauzo la mitsempha, makamaka pakuchita mwamphamvu kwambiri.

Samalani mukamakweza zolemera kapena mukamachita masewera olimbitsa thupi ngati simuthana ndi kuthamanga kwa magazi.

Kuthamanga kwambiri

Manja amitsempha atha kukhala chisonyezo choti thupi lanu limapanikizika chifukwa chakulimbitsa thupi kwanu kapena machitidwe anu watsiku ndi tsiku. Kuchulukitsa kwamavuto kumatha kubweretsa kupwetekedwa mtima chifukwa cha kuchuluka kwa mahomoni opsinjika a cortisol.

Hormone ina yotchedwa aldosterone imatha kuyambitsa kusungidwa kwa madzi ndi sodium komanso kuthamanga kwa magazi. Izi zitha kubweretsa kutupa kwamitsempha.

Chibadwa ndi zaka

Anthu ena mwachilengedwe amakhala ndi khungu lowala lomwe limapangitsa mitsempha yawo kuwonekera, makamaka ngati akhala akugwira ntchito. Ena ali ndi mitsempha yayikulu mwachilengedwe yomwe imawonekera kwambiri ngati amachita masewera olimbitsa thupi pafupipafupi.

Mitsempha imatha kuwonekera kwambiri kwa anthu okalamba, popeza ali ndi mitsempha chifukwa cha mavavu ofooka komanso khungu locheperako lomwe limatha kutanuka pang'ono.

Kodi mumakwaniritsa bwanji mitsempha yotchuka m'manja mwanu?

Ngati mukufuna kukwaniritsa manja amanjenje, pali zinthu zingapo zomwe mungachite kuti mupange tanthauzo. Muyenera kukhazikitsa bwino minofu, kutaya mafuta amthupi, ndikupangitsa magazi anu kupopa ndi cardio.

Lonjezerani minofu

Kulimbitsa thupi mwamphamvu kumapangitsa kuti minofu yanu ikule. Izi zimapangitsa kuti mitsempha yanu isunthike pamwamba pa khungu lanu ndikutuluka kwambiri.

Kuti mumange minofu, yesetsani kulimbitsa thupi ndikuchulukirachulukira, zolemera zolemera, komanso kupumula kwakanthawi pakati pama seti. Ganizirani zolimbitsa thupi zomwe zimalimbitsa ma biceps, ma triceps, ndi minofu yakutsogolo.

Kuti muwonjezere kupindika, phatikizani mayendedwe ambiri omwe amafunikira kuti mukweze zolemetsa pamwambapa.

Kuchepetsa mafuta amthupi lonse

Mitsempha yanu idzakhala yotchuka kwambiri ngati muli ndi mafuta ochepa pansi pa khungu lanu okutira minofu yanu.

Kuchepetsa mafuta amthupi mwakutsitsa cardio yanu ndikuchepetsa mafuta omwe mumadya kuti muchepetse kunenepa kwambiri. Kuchuluka kwamafuta amthupi kumakupatsani mwayi kuti muchepetse mafuta ochepera pansipa khungu lanu, kuti mitsempha yanu iwoneke.

Phatikizani cardio

Kuphatikiza ma cardio ambiri pantchito yanu yolimbitsa thupi kumakuthandizani kuti mukhale ndi mphamvu, muchepetse kunenepa kwambiri, komanso kuti mulimbikitse kufalikira. Zinthu zonsezi zitha kuthandiza kukwaniritsa mikono ya minyewa.

Kuphatikiza pa kulimbitsa thupi kwakutali, khalani otakataka tsiku lonse, ngakhale zitakhala zophulika zazifupi. Konzekerani kuchita zosachepera mphindi 5 mpaka 10 pa ola lililonse, ngakhale mutakhala pansi nthawi yonseyi.

Zakudya

Tsatirani chakudya chopatsa thanzi chomwe chimakupatsani mwayi wochepetsa thupi pokhala ndi vuto la kalori komanso kudya zakudya zambiri zomanga minofu. Izi zikuphatikiza:

• nyama, monga Turkey, bere la nkhuku, ng'ombe yowonda, ndi nyama yankhumba
• zopangira mkaka, monga yogurt wachi Greek, kanyumba tchizi, ndi mkaka
• nyemba ndi nyemba, monga soya, nandolo, ndi edamame

Kutsekemera kumathanso kukhudzanso mtima, choncho imwani madzi ambiri komanso zakumwa zabwino, monga:

• kombucha
• tiyi wazitsamba
• madzi a kokonati

Maphunziro oletsa kuyendetsa magazi (BFRT)

Kuti muchite BFRT kwinaku mukulemera, gwiritsani ntchito ma cuff kapena ma bandeu oletsa magazi kutulutsa magazi kuti muchepetse mitsempha yanu ndikupewa magazi kutuluka m'miyendo yanu ndikubwerera kumtima.

BFRT imakulitsa kukula kwa minyewa ndipo imakupatsani mwayi wolimbitsa mphamvu kuchokera ku zinthu zopepuka. Izi zimakuthandizani kuti mubwereze zambiri. Mungoyenera kugwiritsa ntchito zolemera zomwe ndi 20 peresenti ya kulemera kwanu.

Ngati ndi kotheka, gwirani ntchito ndi wophunzitsa kapena wina wovomerezeka mu BFRT, chifukwa kuchita izi molakwika kumatha kuwononga mitsempha kapena mitsempha.

Pewani BFRT ngati mukungoyamba kumene, achikulire, kapena muli ndi vuto lamagazi kapena nkhawa zamtima.

Kodi mitsempha yomwe imatuluka ingakhale yovuta?

Mitsempha ya bulgy nthawi zonse sichizindikiro chokhala wathanzi. Kuthamanga kwa magazi komanso kupsinjika kwa mtima kumawayambitsanso.

Pewani kudzikakamiza kuti mudutse malire anu. Zitha kubweretsa kuvulala ndikupangitsani kukulitsa kapena kukulitsa zikhalidwe zina. Mverani thupi lanu kuti likuwongolereni zolimbitsa thupi m'malo modalira muyeso wakunja.

Lankhulani ndi dokotala musanayambe kuchita masewera olimbitsa thupi ngati mwayamba kukhala wathanzi kapena muli ndi zovulala zilizonse kapena zovuta zamankhwala zomwe masewera olimbitsa thupi angakhudze.

Kutenga

Nthawi zonse yesetsani kukwaniritsa zolimbitsa thupi zanu motetezeka, munjira yathanzi. Kumbukirani kuti mitsempha m'manja mwanu imatha kuwoneka bwino nthawi yonse yomwe mumagwira ntchito. Zotsatira zake sizingakhale kwamuyaya.

Ndikothekanso kuti mukhale oyenera kwambiri komanso musakhale ndi mitsempha yayikulu. Ndizachilendo, nazonso. Yesetsani kuti mukhale ndi thanzi labwino pankhani ya kulimbitsa thupi kwanu komanso kusankha kwanu.