9 zvinhu zvinoitika kwauri paunotambanudza mazuva ese

Vanhu vashomanana vanofunga kutambanudza sechimiro chekurovedza muviri, zvichida nokuti chinhu chatinoita zvakawanda pasina kuedza kunooneka, kusiyana nekudzidzira simba kana aerobics.

Migumisiro yekutambanudza haisi pachena; hazvikubatsire kudikitira kana kuonda zvakanyanya. Kutambanudza hakukupe iwe "chokoreti bar" abs kana kuburitsa mahomoni ekukura (HGH) anozivikanwa kuve ane mabhenefiti akawanda ekusimba.

Nekudaro, iyi nzira yakapfava yekurovedza muviri inogona kukuchengetedza uine hutano uye wakakodzera uye yakanakira muviri wako nepfungwa.

1. Kutambanudza kunowedzera kushanduka

Varairidzi vemitambo vagara vachisimbirira kuti vatambi vanoisa zvakanyanya kukosha pakutambanudza, pamberi uye mushure mekurovedza muviri.

Izvi zvinodaro nekuti kutambanudza kunowedzera kuchinjika kwemuviri uye kunoderedza kukuvara padare. Katsi dzinoziva kuti haisi "hupenyu hupfumbamwe" hunovabatsira kuti vadzoke patsoka dzavo, asi kushanduka kwavo kukuru.

Uye vanochengeta sei miviri yavo ichichinjika, kana isiri kutambanudza nguva dzese uye pakati pekurara kwenguva refu. Muchokwadi, iwe uchaona mhuka dzese dzichitambanuka pane imwe nguva kana imwe mukati mezuva.

2. Maekisesaizi ekutambanudza anobatsira kuti shuga yeropa isadzike.

Kutambanudza zvechokwadi kunoita kuti iwe uwedzere kushanduka, asi nhamba yekutanga chikonzero chekuita kutambanudza chaizvo inobva kune chidzidzo chitsva chinonakidza chakaratidza kuti chinoderedza mazinga ehuga. Iwe unogona kunge uchitoziva kuti kurovedza muviri kwakasimba kunowedzera kugadzirwa kwe insulin uye kushandiswa kwehomoni kusundira glucose kubva muropa kuenda mumatishu.

Kusiyana nezvaungatarisira, pedza 30 seconds in a stretching routine inoshanda zvakaenzana mukudzikisa mazinga eglucose weropa.

Zvinoshamisa kuti mhedzisiro yacho haibvi pakuwedzera kwekugadzirwa kwe insulin, asi kubva pakuvhurwa kwemacapillaries mune iripo tsandanyama tishu, iyo inofambisa kufamba kweglucose mumasero.

Vanhu vane chirwere cheshuga vane dambudziko rinogara richiitika reshuga iri muropa, zvichida nokuti rwatata rwavo harubudisi insulin, sezvakaita rudzi rwechirwere cheshuga I, kana kuti kugadzirwa kwavo kwe insulin kwakadzikira nekufamba kwemakore. , sezvakaita murudzi rwechipiri rwechirwere cheshuga.

Mune vanhu vane insulin kushorwa, iyo hormone iripo, asi haigone kushandiswa nekuda kwekushaikwa kwekunzwa kwe insulin receptors.

Huru hweshuga hunogona kukuvadza tsinga netsinga uye hunokanganisa dzinenge dzese nhengo dzenhengo dzemuviri, zvichikuvadza zvakanyanya itsvo, chiropa, moyo uye tsinga.

Chirwere cheshuga chinoonekwa sechinomwe chinokonzeresa rufu, asi ndicho chikonzero chezvimwe zvirwere zvakawanda zvinouraya, zvinosanganisira BP, atherosclerosis, chirwere chemoyo uye sitiroko.

Iyo yakakwirira yeglucose muropa haisi dambudziko rakachengeterwa vane chirwere cheshuga. Mune vasiri-diabetics, kudya kwakanyanya mumakhahydrates kunogona kukonzera mazinga eshuga yepamusoro kwemaawa 1-2 mushure mekudya.

Kunyangwe kugadzirwa kwavo kwe insulin kunozopedzisira kwadzikira shuga yeropa, nguva zhinji zvikamu zveshuga yepamusoro zvinogona kukonzera kukuvadzwa kwakanyanya sechirwere cheshuga chechokwadi.

Shuga yepamusoro yeropa inogonawo kukonzera kuwandisa kwe insulin, iyo zvishoma nezvishoma inobvisa insulin receptors, zvichiita kuti insulin irambe. Zvinogoneka kuti izvi zvinokonzeresa nhevedzano yezvinetso zvemetabolism izvo zvinogona kutungamira kune Type II chirwere cheshuga.

Kutambanudza kunobatsira kuderedza shuga yeropa nekuwedzera kushanduka kwetsinga dzeropa dzinopa tsandanyama, izvo zvinobvumira ropa rakawanda richiyerera kune tsandanyama tishu apo glucose inogona kushandiswa.

Kuverenga: Maitiro ekuvandudza immune system yakoe

3. Kutambanudza kunobatsira kuderedza high blood pressure nemigumisiro yaro inokuvadza

Bvunzo yeropa ndiro simba rinoitwa patsinga kana ropa richipombwa nemadziri. Inogona kuva nezvikonzero zvakati kuti kufutisa, chirwere cheshuga, mineral imbalances uye stress hormones izvo zvinogona kukwidza blood pressure yemunhu pamusoro peyakajairika inova 120/80.

Iyo anti-stress maitiro ekutambanudza maekisesaizi akaitwa zvinyoro nyoro zvishoma nezvishoma anogona kubatsira zvakananga mukudzikisa kweropa. Izvi hazvishamise nekuti isu tagara tichiziva kuti iyo stress hormone cortisol inogona kuwedzera BP.

Kuwedzera kudzvinyirira pamadziro etsinga kunokuvadza uye kuaomesa. Asi kutatamuka kunogona kurwisa kuoma kwetsinga dzinogadzirwa neBP uye kukudzivirira kubva kumamiriro ezvinhu anouraya akawanda ane chokuita neBP, kusanganisira atherosclerosis, kusashanda zvakanaka kweitsvo, uye hosha yemwoyo.

4. Kugara uchitambanudza kunogona kudzorera atherosclerosis

Atherosclerosis nderimwe dambudziko rechirwere chinofambira mberi iro, senge chirwere cheshuga, chine mhedzisiro inosvika kure kune akati wandei maorgan system. Inotanga nekuvakwa kweplaque pamadziro emukati etsinga dzinotakura ropa reokisijeni kubva pamwoyo kuenda kunhengo dzakasiyana-siyana uye matishu ari mumuviri senge itsvo uye tsandanyama yemoyo.

Plaque inonyanya kuumbwa necholesterol necalcium, uye kuvakwa kwayo pamadziro etsinga kunoita kuti tsinga dzeropa dziite shoma.

Izvi zvinoderedza kuyerera kweropa kune nhengo dzakabatanidzwa, izvo zvinoderedza kushanda kwavo. Semuenzaniso, atherosclerosis mucoronary artery inopa tsandanyama dzemoyo inogona kutungamira kune zvishoma zvidhinha zvinokonzeresa kurwadziwa kwemoyo kana angina, kana chivharo chakazara chinogona kutungamirira kuchirwere chemoyo.

Atherosclerosis mutsinga yecarotid inotakura ropa kuenda kuuropi inowedzera njodzi yesitiroko. Kutetepa kwetsinga dzeparutivi kunoderedza kuendeswa kweropa kumaoko nemakumbo, izvo zvinokonzera marwadzo uye chiveve.

Kana tsinga dzetsvo dzakanganiswa, chirwere cheitsvo chisingaperi chinokura, izvo zvinozopedzisira zvaita kuti itsvo dzisashande.

Mukuwedzera pakuderedza lumen yemidziyo yeropa, atherosclerosis inoomesa tsinga. Isu takaona kuti kutambanudza maekisesaizi kunogona kuwedzera kuchinjika kwemidziyo yeropa uye kunatsiridza kutenderera kweropa. Izvo zvakaonekwawo kuti tsika yenguva dzose yekutambanudza inogona kuderedza zvishoma nezvishoma plaque mutsinga dzakakanganiswa.

5. Kutambanudza kunoita kuti tsandanyama dzirambe dziine utano

Tsandanyama kukura kana kuramba atrophied pahwaro musimboti kushandisa kwavo kana kusashandisa. Idzi tsandanyama dzatinoshandisa kazhinji dzinokura zvakanaka, nepo shoma dzinoshandiswa dzinodzikira.

Kana iwe ukagara kwenguva yakareba, zvidya zvako nemhuru uye mhasuru dze gluteal zvinoramba zvisingaite, nepo mamwe mamhasuru ari kuzasi kumashure nekutenderera mabvi ari kushanda zvakanyanya uye achirwadza.

Kutambanudza kunogona kudzivirira tsandanyama atrophy ye glutes uye mamwe mhasuru dzisina kushandiswa uye kupa zororo remarwadzo kune avo vakaomerwa.

Takaona kuti kutambanudza kunonatsiridza kuyerera kweropa kumamhasuru. Kuwedzerwa kweropa kunopa okisijeni yakawedzerwa pamwe chete nezvimwe zvinovaka muviri kumamhasuru. Kubviswa kwemarara emetabolism kubva mumatishu zvakare kunowedzera kushanda.

6. Kutambanudza kunogona kuwedzera huwandu hwekufamba (ROM) mumajoini

Misungo inosungirirwa kumajoini emapfupa nemaitiro akaoma, asi anochinja-chinja. Matishu akafanana pakati pemapfupa anobatsira majoini kuti arambe akasununguka. Kunze kwekunge matishu aya akachengetwa ari muchimiro chakanaka uye anogara achitambanudzwa mafambiro, iyo inobatana tishu protein collagen inoruka network yemafiber.

Zvinoita kuti vaomese, zvichideredza kugona kwavo kugara vachichinjika. Kana izvi zvikaitika, huwandu hwekufamba (ROM) hwemajoini hunoderera zvakanyanya. Kutambanudza kunobatsira kuputsa iyo collagen network uye kuchengetedza matishu achichinjika, achibvumira yakakura ROM.

Kuchembera kunoomesa matishu uye kunoderedza ROM, asi muvanhu vane chirwere cheshuga, huwandu hweshuga muropa hunoita kuti glycated collagen, iite kuti nyama ive yakaoma, isinganyanyi kushanduka.

. Ichi ndicho chimwe chikonzero nei "fudzi rakaomeswa" riri dambudziko rinowanzoitika kune vane chirwere cheshuga. Pamwe chete ne aerobic uye simba rekudzidzira maekisesaizi, kutambanudza maekisesaizi kwakakoshawo kune vane chirwere cheshuga.

7-Kutambanudza kunobatsira kugadzirisa kusaenzana kwemaitiro uye kugadzirisa chimiro

Muviri wedu une bilateral symmetry musculoskeletal framework, uye S-yakaita curvature yemuzongoza inobatsira kugadzira iyi chiyero.

Kana tikadzokorora kuita mabasa anokonzera kusaenzana, sekutakura huremu - mucheche kana bhegi rechipfuramabwe - kune rimwe divi, mamwe mamhasuru anowedzera kusimba apo vamwe vavo vanoramba vachibatikana. Zvakafanana zvinoitika kana uchishandisa ruoko rumwe chete kana gumbo rimwe kune rinorema, kudzokorora basa kana basa.

Saizvozvowo, patinopedza nguva yakawanda takagara pamberi pemakombiyuta, tsandanyama dzedu dzemapfudzi dzinenge dzichirovera mukati, ukuwo tsandanyama dzechipfuva dzichiramba dzakasimba. Iwe unogona kuona reverse mamiriro muvakadzi vane pamuviri vanokotama kumashure vachiedza kuenzanisa uremu hwedumbu rakakura.

Maekisesaizi ekutambanudza anobatsira kudzoreredza kusawirirana mune ese akaremerwa uye akabatikana tsandanyama uye kudzoreredza kusimba kwemuviri.

Kuverenga: zvakanakira bhodhi

8. Nguva dzose kutambanudza kuchengetedza musana wakachengeteka.

Matambudziko ekumusana anogona kukonzereswa nekusimudza zvinorema kana kumonyorora kamwe kamwe, kunyanya muvanhu vasina kudzidzisa musana wavo kuchinjika nekuita zvekutambanudza zvakakwana.

Mitsipa inoumba musana inobatwa panzvimbo nemamhasuru akapoteredza. 23 pairs of vertebral discs yakagadzirwa necartilage tissue inochengetedza bony vertebrae yakaparadzana kubva kune imwe neimwe uye kubva kumusana wepelinha unofamba nemumusana. Kufamba kudiki-diki kunogona kukuvadza musana, zvichikonzera marwadzo akapfava.

Kusaita maekisesaizi kunogona kuita kuti shwashwa riome uye risingachinjike. Kana izvi zvikaitika, kumonyoroka kwakamwe kamwe uye kudhonzwa kunogona kukonzera misodzi mushwashwa.

Kugara kwemaawa akawanda pasina kutambanudza kunoomesa musana uye kunokonzera kurwadziwa shure. Tight hamstrings inogonawo kukonzera kurwadziwa kwepazasi.

Kutambanudza maekisesaizi anosanganisira kukotama uye kutenderera mafambiro kunobatsira kusimbisa mhasuru dzepakati dzakatenderedza musana uye kuchengetedza madhisiki achichinjika.

Hamstring kutambanudza maekisesaizi, pamwe nekusimuka kubva pachigaro chega chega 20-30 maminetsi kwemaminetsi mashoma eanowanzo kutambanudza maekisesaizi anogona kuchengetedza musana wako uri mumamiriro akanaka. Uye usamirire kusvika wava kurwadziwa nemusana kuti uzviite.

9. Kutambanudza kunovandudza hutano hwepfungwa

Hatisi kuzonyanya kutaura pamusoro peizvi pano, asi vanhu vanoita maekisesaizi ekutambanudza vanogara vachirondedzera kunaka kwekurara, mafungiro, uye kuzviremekedza.

Usatore izvi se data subjective, sezvo kune zvakawanda zvakasimba zvesainzi zvikonzero zvekutsigira zvavanoda. Kune vamwe, kutambanudza kunokonzera kusunungurwa kwe dopamine, iyo inonzwa-yakanaka neurotransmitter inobatanidza nemanzwiro akanaka uye kurara kwakanaka.

Dopamine inogona kuvandudza kutarisisa, kudzidza uye zvakare ndangariro.

Mhedzisiro yakanaka yekutambanudza ine pamazinga eshuga yeropa, BP, uye hutano hwemoyo wese hunogonawo kuvandudza hutano hwepfungwa nekuti mamiriro ari pamusoro ane chekuita nekuora mwoyo uye kushanduka. mood.

Kutambanudza kunofanira kuitwa zviri nyore, zvichiperekedzwa nehunyanzvi hwekufema. Nzvimbo yekunyepa inofanira kuchengetedzwa kwekashoma kwemasekonzi 20-30 kuitira mhedzisiro yakakwana.

Yoga uye Pilates inogona kuva yakanaka kutambanudza maekisesaizi, asi ita shuwa kuti iwe unosanganisira ese mamhasuru mapoka, uye dzokorora iwo 4-5 nguva pasvondo.

Kutambanudza sei zvakanaka

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