8 Khuraafaadka ordaya ee caadiga ah, waa la joojiyay!

Qanacsan

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Dhab ahaantii waad maqashay - "hubi inaad fidiso ka hor intaadan ordin" iyo "mar walba ku dhammayso orodkaaga qabow" - laakiin ma jirtaa wax run ah oo dhab ah oo ku saabsan "sharciyada" socda?

Waxaan weydiinnay khabiirka sayniska jimicsiga Michele Olson, Ph.D., oo ah borofisar ku takhasusay cilmiga jimicsiga Jaamacadda Auburn University Montgomery, si uu nooga caawiyo inaan kala soocno xaqiiqda khayaaliga marka ay timaaddo khuraafaadka orodka caanka ah. (Psst: Waxaan helnay 10 jinsiyadood oo ku habboon dadka hadda bilaabaya orodka.)

Khayaali: Waa inaad had iyo jeer is taagtaa ka hor intaadan ordin

Runta: “Fidinta ma guurtada ah ma aha habka ugu habboon ee lagu kululeeyo ka hor intaadan orod,” ayuu yiri Olson. Rumayso ama ha rumaysan, waxa aad dhab ahaantii murqahaaga ku adkayn kartaa kala bixitaan taagan, oo xataa waxa laga yaabaa in ay hoos u dhigto. Taa baddalkeeda, diirada saara sidii aad ogsajiinta u heli lahayd murqahaaga oo u diiri si macno ahaan, Olson ayaa ku taliya. "Ku bilaw socodka iyo lugaynta: gacmahaaga lulo, garbahaaga kor u qaad oo si tartiib ah kor ugu qaad garaaca wadnahaaga ilaa 10 daqiiqo ka hor intaadan qaadin xawaarahaaga."

Taas macnaheedu maaha inaad gabi ahaanba iska dhaafto iskala-bixinta, ayuu yidhi Olson. Kaliya iska hubi inaad sameyso ka dib socodkaaga, marka muruqyadaadu ay aad u diirran yihiin oo ay ka buuxaan ogsijiin iyo nafaqooyin; ka dibna ku hawlan fidinta ma guurto ah, adiga oo xoogga saaraya lugtaada, misigta, iyo muruqyada dhabarka hoose. (Isku day Fiditaanka Cagaha ee qasabka ah in la sameeyo ka dib orod kasta oo kali ah.)

Khayaali: Muruqyada murqaha ah waxaa had iyo jeer keena Potassium aad u yar

Runta: Murqaha muruqyada ayaa hubaal ku ridi kara maroojin qaabkaaga orodka, laakiin taasi micnaheedu maahan inaad u baahan tahay inaad ku darto potassium si aad uga hortagto. "Casiisyada waxaa ugu horrayn sababa ama hoos u dhaca gulukooska (nooca sonkorta muruqyadaadu waxay ku koraan tamarta) ama biyaha hooseeya iyo heerarka sodium," Olson ayaa yidhi. Marka aad si adag u shaqaynayso (sida miisaanka qaadista ama wakhtiyo aad u daran), waxaad isticmaashaa gulukoosta si ka dhakhso badan waxa murqaha la geyn karo, taasina waxay sababtaa in lactic acid-ka muruqa gubana uu samaysmo. Habka ugu wanaagsan ee looga takhalusi karo casiraadyada ay keento heerarka gulukoosku hooseeyo waa inaad qaadato 60-90 nasasho labaad si aad uga caawiso inaad jidhkaaga ka saarto lactic acid una oggolaato in gulukoosku u safro muruqyada, ayuu yidhi Olson.

Si looga hortago casiraad uu keeno dhidid badan inta lagu jiro orodka dibadda ee uumiga, hubi inaad si fiican u fuuqbaxdo oo aad nafaqayso, Olson ayaa leh. "Markaad dhididsan tahay, soodiyamku sidoo kale waa laga soo baxaa, biyaha iyo soodiyamka ayaa gacmaha isqabsada. Luminta heerarka muhiimka ah ee potassium dhab ahaantii waa adag tahay in la sameeyo. Potassiumku wuxuu ku nool yahay gudaha unugyadeena oo aan si sahal ah looga saarin sida sodium. Sodium, sida biyaha, wuxuu deggan yahay meel ka baxsan unugyada jidhkaaga. " (Adiga oo ka hadlaya casiraad, ogow 11 Dhibaatooyin jimicsi la xidhiidha kulaylka si aad u ilaaliso inta lagu jiro jimicsigaaga dibadda.)

Khayaali: Waa inaad had iyo jeer sameyso "qabow" Orodkaaga ka dib

Runta: Weligaa ma dhameysay orod dheer oo waxa kaliya oo aad rabto inaad sameyso waa fadhiiso laakiin saaxiibkaaga ordayaa wuxuu ku adkeysanayaa inuu qaboojiyo? War wanaagsan! Runtii waa OK inaad fadhiisato oo aad neefsato orod ka dib, Olson ayaa leh. Fikradda ka dambeysa 'qaboojinta' (hab firfircoon oo lagu soo kabsado) ayaa ah inaad kor u qaadi doonto awoodda jidhkaaga si uu ugu soo laabto xaaladdiisii ​​hore ee jimicsiga, laakiin ma aha qasab. Heerkaaga neefsashada oo kordhay ayaa shaqada si fiican u qaban doona, ayuu yidhi Olson. "Jidhkaaga waxaa loo habeeyay inuu ku soo celiyo shaqadiisa xaalad nasasho caadi ah si kastaba ha ahaatee - iyo jimicsigaaga jimicsiga ka dib neefsashada culus waa habka dabiiciga ah ee jidhkaaga ee soo celinta heerarka ogsijiinta, ka saarida kulaylka, iyo ka saarista alaabta qashinka haddii aad si firfircoon u soo kabsanayso ama aad si firfircoon uga soo kabato " (Kaliya iska ilaali 5 Caadooyinkan Run-Doorka Dhaawaca u ah Caafimaadkaaga si aad u hesho bogsasho habboon.)

Khayaali: Orodyahanka, hadba inta aad u dabacsan tahay, ayaa u fiican

Runta: "Dhab ahaantii, orodyahanada qaba dhibaatooyinka ugu hooseeya ee hoose sida kabka canqowga iyo xanuunka canqowga lateral iyo daciifnimada ayaa ah kuwa ugu dabacsan canqowga iyo dheeraad ah u nugul dhaawaca, "Olson ayaa leh. Markaa taasi micnaheedu ma aha inaad iska joojiso fidinta? Maya, Olson wuxuu leeyahay." Kala-goysyada aadka u dabacsan ayaa leh xasillooni yar waxayna aad ugu nugul yihiin in la kordhiyo ama laga guuro boosaska caadiga ah, ee wadajirka ah, laakiin waxaa jira baahi si ay isu dheelli tiraan dabacsanaanta iyo xasiloonida si looga hortago dhaawacyada. Kala-goysyada xasilloon ee leh muruqyo xooggan oo ku hareeraysan ma oggolaadaan wadajirka inay u guuraan meelo kala duwan oo ka adkaan kara seedaha iyo seedaha. Casharka halkan ka jira ayaa ah in haddii kala -goysyadaadu aad u xasilloon yihiin, ay u sii fiicnaanayaan. ”

Khayaali: Kabaha aan cagaha lahayn ayaa ah Kabaha ugu Fiican Dhammaan Orodyahannada

Runta: Mareykanka waxaan ku koreynaa anagoo xiran kabo jirkeenana wuxuu la qabsanayaa kabaha, Olson ayaa leh. Laakiin kuwa orodka caga -cad ah ee ka socda Kenya, tusaale ahaan, waligood ma xirtaan kabo, sidaa darteed jidhkoodu wuxuu aad ugu habboon yahay orodka kabaha cagaha. Haddii aanad u baran ku ordidda kabaha aan sanka lahayn, isla markiiba ka beddelashada laadyada barkinta oo aad ku ordo cago-la'aan ayaa laga yaabaa inaanay ahayn fikradda ugu fiican. "Haddii aad rabto inaad tijaabiso kabaha cusub ee caga-la'aanta ah, hubi inaad u fududayso iyaga. U soco masaafo gaaban oo si tartiib ah u dhis," Olson ayaa ku taliya. In kasta oo ay siin karaan xoogaa faa'iidooyin ah orodyahannada, haddana ma aha doorashada ugu fiican qof walba. "Haddii aad xirato orthotics ama aad leedahay dhibaatooyin wadajir ah oo u baahan barkinta kabaha caadiga ah, waxaa laga yaabaa inaadan ku fiicnaan kabo caga-la'aan," Olson ayaa yidhi.

Khayaali: Waa inaad ku ordaa Tillaabo Balaadhan si aad uga fogaato Kabitaanka Shin

Runta: Dhab ahaantii, taa lidkeeda waa run. "Haddii aad ka qabto xanuunka miskaha ee hore iyo dibadda laftaada, waxaad u badan tahay inaad canshuur badan ka bixiso muruqa iyo seedaha u socda dhinacaas lafta shinrarka," Olson ayaa yidhi. "Xaqiiqdii waa inaad soo gaabinaysaa socodkaaga si aad uga fogaato jiidista xad dhaafka ah ee muruqaas. Haddii aad xanuun ka qabtid gudaha shinrarka waxaa laga yaabaa inaysan dhibaato ku ahayn socodkaaga haba yaraatee laakiin kala-goysyada canqawga oo aad u dabacsan taasoo u ogolaanaysa cagtaada inay sidoo kale gudaha u gasho. Xoojinta qaansooyinkaaga ayaa noqon doona istaraatiijiyadaada ugu fiican, oo ay weheliso fidinta miskahaaga Achilles, si aad uga fogaato kabaha kabinta ee noocan ah. "

Khayaali: Si aad uga fogaato cidhiidhiga, Orodyahanadu waa inaanay tabobar Xoog yeelan

Runta: Rumayso ama ha rumaysan, tababbarka xoogga ah waligiis lama caddayn inuu hoos u dhigo dabacsanaanta ama uu keeno cidhiidhiga xubnaha, ayuu yidhi Olson. "Dhab ahaantii, ciyaartooyda ugu xoogga badan-culeyska culeyska Olombikada-waxay leeyihiin dabacsanaan ka badan kooxaha kale ee ciyaaraha fudud marka laga reebo kuwa jimicsiga." Waa maxay sababtu? Ka fakar: Markaad sameyso dhaqdhaqaaq dhaqdhaqaaq oo buuxa, waxaad ka caawineysaa hagaajinta dabacsanaanta miskahaaga. Markaad sameyso dib-u-jiid lat, waxaad hagaajinaysaa dabacsanaanta iyo fidinta kala duwanaanta garbahaaga, Olson ayaa leh. Ku-daridda jimicsiga xoogga jirka guud ahaan jadwalkaaga ayaa dhab ahaantii kaa caawin kara hagaajinta orodkaaga: "tababarka culeysku wuxuu ka caawiyaa muruqyadaada inay noqdaan kuwo aad u xoog badan " (Eeg 6-da Layli ee Adag ee ay tahay in Orodyahan kastaa sameeyo.)

Khayaali: Orodka ayaa ku filan inuu ka hortago lafo -beelka

Runta: Iyadoo orodku yahay hab aad u fiican oo lagu raro lafdhabarta iyo miskaha, lafaha hoose ayaa ku dhici kara kala-goysyada kale, Olson ayaa leh. Mar haddii orodku kaliya culeysyo jirka hoose, sida ugu wanaagsan ee jimicsiga looga hortagi karo lafo-jileecu waa in jirkaaga oo dhan lagu tababaro jimicsiyo kala duwan. "Kor u qaadista culeyska ama sameynta yoga iyo pilates ayaa waliba kaa caawin kara hagaajinta dheelitirkaaga isku dheeli tirnaan wanaagsan leh oo uma badna inay dhacaan, hubaal waxaad hoos u dhigaysaa halista jabka lafaha lafo-jabka. (Hadda, eeg Michele Olson 3da Dhaqdhaqaaq ee ugu Sarreysa ee Abs Si Wanaagsan Leh.)

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