Dumarku waxay la halgamayaan soo jiidasho, helitaan waxbarasho

Qanacsan

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The New York Times waxa ay todobaadkan daabacday sheeko gaaban oo ciwaankeedu yahay "Sababta ay dumarku u samayn kari la'yihiin jiid-jiid" oo ku salaysan cilmi-baadhis dhowaan la sameeyay oo intaas lagu soo gunaanaday.

Daraasadu waxay raacday 17 haween miisaankooda caadiga ah oo Ohio jooga kuwaas oo aan samayn karin hal-jiid bilawga barnaamijka. Saddex maalmood todobaadkii saddex bilood haweenku waxay diiradda saareen jimicsiga miisaanka-tababarka kuwaas oo xoojiyay biceps iyo latissimus dorsi (loo yaqaan murqahaaga dhabarka sare) iyo tababarka aerobic si loo yareeyo baruurta jidhka. Waxa kale oo ay u adeegsadeen u janjeero in ay ku dhaqmaan wax-ka-beddelidda wax-ka-beddelka, iyagoo rajaynaya inay ka caawin doonto inay horumariyaan muruqyada ay u baahan yihiin marka ay timaaddo samaynta waxa dhabta ah.

Ugu dambayntii afar ka mid ah haweenka ayaa awooday inay dhammaystiraan jiiditaankooda in kasta oo dhammaantood ay yareeyeen dufanka jidhkooda ugu yaraan 2 boqolkiiba waxayna kordhiyeen xooggooda sare 36 boqolkiiba.

Paul Vanderburgh, oo ah borofisar ku takhasusay jimicsiga jimicsiga, provost associate, iyo hormuudka Jaamacadda Dayton iyo qoraaga daraasadda, ayaa u sheegay "Si daacad ah waxaan u maleynay inaan heli karno qof walba inuu sameeyo," New York Times.

Haddii aad akhrido sheekada, ha u oggolaan in ay ku niyad jabiso - khabiir kastaa kuma raacsana gabagabada.

Jay Cardiello, oo ah Tifaftiraha Jidhka SHAPE, ahna aasaasaha JCORE, ayaa sheegaya in habka daraasaddu uu ahaa mid khaldan.

"Waa inaad tababbarto sida aad u ciyaarto -ilaa dhamaadka, ”ayuu yidhi

Hal dhinac oo daraasaddu aysan si fiican uga hadlin, Cardiello wuxuu dareensan yahay, in ragga iyo dumarku ay kala duwan yihiin, laakiin taasi waa inaysan hor istaagin awooddaada aad ku samayso soo jiidasho.

"Haweenka waxaa laga yaabaa inaysan u nicin inay dhisaan cufnaanta muruqa sida ragga, laakiin ma jirto sabab caafimaad qabta oo naag taam ah u baran kari wayday inay samayso jiid jiid," ayuu yidhi.

Soo jiidashada runtii waa dhaqaaq guud oo jirka ah, Cardiello ayaa ku dartay, waana inaad ka shaqeysaa dhammaan kooxaha murqahaaga waaweyn iyo kuwa yar yar si aad si sax ah u qabato.

Haddii hadafkaagu yahay inaad barato sida loo sameeyo jiid-jiid, halkan waxaa ah qaar ka mid ah dhaqdhaqaaqyada aad bilaabi karto inaad ku darto jimicsigaaga maalinlaha ah:

1. Jiid-jiidashada dambe. Hubi inaadan lugahaaga suuman marka aad sidaas samaynayso.

2. Curyaaminta bicep. Kuwan ka samee meel taagan mar haddii aad rabto in aad ku dayato dhaq-dhaqaaqa soo jiidashada inta suurtogalka ah oo aanad bilaabi doonin kuwa fadhiya.

3. riixitaan. Gacan-ku-hayn, qabasho ballaaran, iyo riix-riix-riixid kubbadda daawada ayaa bixin doonta jimicsiga jirka oo dhan.

4. Tricep dips.

"Ugu dambeyntii, daraasaddan waxba ma qabato si ay u xoojiso haweenka," Cardiello ayaa tiri. "Dhammaan daraasaddan ayaa sheegeysa in haween ahaan, ma sameyn kartid tan, taas oo ah waxa aad muddo dheer la dagaallameysay."

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