Kurema kunobata muviri kunoderedza ngozi yeasteoporosis
Kudzidzira muviri kunozivikanwa kuti kuwedzere kutapudza kwethambo uye kunatsiridza utano hutano. Zvisinei, havasi masangano ose akaenzana kana achiuya pakuvaka masimba, ane utano hwakanaka kana kudzivirira osteoporosis; mamwe maitiro anogona kuderedza masimba emapfupa, kunyange mumakwikwi makuru.
Ndeapi Maitiro Okudzidzira Kukurudzira Kuwedzera Kwemapfupa?
Vatsvakurudzi vanobva kuT Bone & Joint Injury Prevention & Rehabilitation Centre paYunivhesiti yeMichigan vakaongorora tsvakurudzo kusvika kare muna 1961 kuti vaone kuti zvinorevei zvakakosha pamapfupa uye pfupa rehutano.
Vakawana maitiro matatu ekurovedza muviri ane simba guru pakuwedzerwa kwepafu. Vari:
- Kukura kwemaitiro anoshandiswa kunopa - Kuita izvo zvinopinda mune izvi zvinosanganisira weightlifting uye gymnastics nokuti kuwanda kwemasimba kana simba rinoshandiswa pamisungo kunokosha.
- Muyero wemisumbu inomesa basa racho - Funga zvakakosha, maitiro ekuremedza anoitwa mukudzokorora, zvakadai sekukwira kana plyometrics .
- Kuwanda kwekuti basa racho rinoshungurudza mutsara - Heino apo kunomhanya uye kutambanudza tambo kunogadzirisa mutemo, nekuda kwekudzokorora kunokanganisa kumapfupa anowanzoitika panguva yekugadzirira.
Ukuru, chiyero, uye nguva yakawanda yekushungurudzika panguva yekurovedza muviri yose inobatsira pakuvandudza hukuru hwemapfupa, asi vatsvakurudzi havana kugona kuti chii chakakosha pane zvitatu. Vakataura kuti kuwedzerwa mumapfupa emapfupa kunogona kuva mune zvishoma zvishoma nemaminitsi gumi nemakumi maviri ekurema-kutakura muviri, mazuva matatu pavhiki.
Asi kubva ipapo, sainzi yakawana kuti inogona kuitika munguva shomanana kupfuura iyo, uye zvingava zvakanaka kufunga nezvekuita maitiro anowira mune imwe neimwe yepamusoro.
Chimbofunga izvi: kusvetuka 10 kusvika makumi maviri nezuva nezuva nemaminitsi makumi matatu ekuzorora pakati pekukwira kwega imwe neimwe inopa hupfumi hwekuvaka pfupa kune hutamba kana kutamba, maererano nekutsvakurudza kunoitwa Brigham Young University, muProvo, Utah.
Ava vatsvakurudzi vakaona kuti kumhanya nekukwira hakusi kuderedza hutema hwepfupa nekuda kwekudzoka kwepfupa mupfungwa. Saka, kana iwe uchiita mabasa iwayo zuva rega rega, iwe unofanirwa kunge uri kutamba kanomwe pazuva.
Ko kana iwe wakanyanyisa kurarama kupfuura kushanda kwehupenyu hwako hwose? Mashoko akanaka ndeokuti iwe unogona kunge uchikwanisa kudzorerazve simba repafu.
Uchapupu hunoratidzawo kuti kurovedza muviri kunogona kubatsira kuvaka nekuchengetedza mashizha ematambudziko panguva ipi zvayo. Zvidzidzo zvakaona hutachiona hwemapfupa huchiwedzera kuburikidza nekuita nguva dzose kudzivirira maitiro, zvakadai sekusimudza zvisikwa, zviviri kana katatu pavhiki. Iko rudzi rwekureruka-kutakura maitiro rinowedzera kukurudzira mapfupa ekugadzirisa uye kuchengeta calcium mumapfupa ari kutakura mutoro. Simba remisungo rinokwisana nemapfupa rinokurudzira iyi yekuvaka mapfupa. Saka chero basa ripi rinoisa simba pamapfupa richasimbisa iyo bone.
Maitiro Akanakisisa Okuwedzera Kuwedzera Kwematumbo
Nyanzvi dzinokurudzira maitiro aya ekutevedza kwevatambi vose kuitira kuti kuwedzera masimba emapfupa uye kudzivirira kutadza kwefupa:
- Kudzidzisa kuremura , kunyanya kuExat Exercise
- Plyometrics
- Jumping
- Stair Running
- Muviri Weight Exercises
- Jump Roping
- Running
- Hiking
- Backpacking
Kushingura, Kuvhima Kunogona Kuderedza Kuwedzera Kwemapfupa
Kushambira uye bhasikoro hazvirevi kutora maitiro ekudzivirira uye hazviwanzo kuverengwa pane urongwa hwezvidzidzo zvinowedzera bone.
Kutaura zvazviri, kune humwe uchapupu hwekuti vakwikwidzi vemakwikwi epamusoro vanorasikirwa nehutachiona hwemapfupa munguva yepamusoro-kudzidzira kudzidzira uye kumhanya.
Tsvakurudzo dzinoverengeka dzakawana mashoma emapfupa emakwikwi emafambiro evanhu vanodzidzisa maawa akawanda pabhazikoro.
Vatsvakurudzi havasi kunyatsoziva kuti chii chinokonzera kurasikirwa kwemapfupa mumabhasikoro, asi zvinyorwa zvezvino zvinosanganisira:
- Izvo zvisina kurerusa-kutakura bhasikoro zvinokonzera kuderera zvishoma pamapfupa.
- Minerals, kusanganisira calcium, inorasikirwa nehuwandu hwemaawa ekuputika.
- Izvo zvinoita kuti simba risina kuenzana (mamwe maoriyori anoshandiswa kudarika kudyiwa) mumaawa ekushanda kwakasimba.
Zvokudya zvinovaka muviri uye Kuedza Kuita Zvakanakisisa Kuvaka Masimba Makasimba
Kuvaka nekuchengetedza masasa mashoma kunoda kudarika zvinorema-kutakura muviri. Kubatanidzwa kwekudya kwakanaka uye kuyerwa-kutakura muviri ndiyo nzira yakanakisisa yekuvaka bone mashoma. Kana tangova nezera rinenge makore makumi matatu, hatisi kuvaka pfupa nyore nyore saka kuumba zvakakwana masimba ekutanga kwehupenyu ndiyo nzira yakanakisisa yekudzivirira osteoporosis gare gare. Sezvo uri munhu mukuru, nzira yakanakisisa yekuchengetedza pfupa yakawanda ndiyo nzira imwe chete yaunouvaka nayo - kuwana calcium yakakwana mukudya kwako uye kuisa muviri unorema.
Sources:
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Rector RS, Rogers R, Ruebel M, Hinton PS. Kupindira mumigwagwa yepamigwagwa nekuenzanisa kunosanganiswa nechepfupa remaminetsi emaminera emadzinza mumarume. Metabolism, 2007.
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