Into ephambeneyo ekwenza ukuba uvumeleke ngakumbi ekuqhubeni ukwenzakala

Umxholo

• Uphengululo lwe

Ukuba uyabaleka, uyazi kakuhle ukuba ukonzakala okunxulumene nezemidlalo kuyinxalenye yommandla-malunga neepesenti ezingama-60 zeembaleki ezixela ukonzakala kunyaka ophelileyo. Kwaye elo nani linokunyuka liye kutsho kuma-80 eepesenti, kuxhomekeke kwizinto ezinje ngokuba kweyiphi indawo osebenza kuyo, umndilili wexesha elichithwe ubaleka, kunye nembali yokuzilolonga okanye amava. Oku kuphuma kuphononongo olupapashwe kwiBMJ kwaye ayiyomikrwelo, imikrwelo, okanye inzipho ezimnyama esithetha ngazo. Abagijimi babika zonke iintlobo zokulimala ngokugqithisileyo emilenzeni nasezinyaweni zabo. Kwaye nangona ukwenzakala emadolweni yayisesona sikhalazo siphezulu, uninzi lwabantu lwaphathwa zi-sprains, i-shin splints, i-plantar fasciitis, kunye noxinzelelo lokoyikeka koxinzelelo.

Ukuba uyathanda ukubaleka, awuzukuyeka ukuncamathela phezulu ukuze uphephe ukwenzakala. Kodwa uya kufuna ukufunda iingcebiso eziluncedo zokuthintela ukwenzakala okuqhelekileyo okubalekayo, kunye nento onokuyenza ukwandisa umngcipheko wakho. Ewe, uphando lwamva nje lufumene into ephambeneyo ekumisela iintlungu kwixesha elizayo. Uyilungele lento? Iyasebenza ngelixa libhinqileyo.

Uphando olwenziwa yiYunivesithi yaseOhio State lufumene ukuba abafazi abancinci abane-BMI ye-19 okanye ngaphantsi basemngciphekweni omkhulu wokulimala ngelixa bebaleka, kwaye ngakumbi ukufumana i-stress fractures. Ezo zinto zimbini-isini kunye nobunzima-nganye ichaphazela ukubaleka kwakho ngeendlela ezahlukeneyo, ngokukaBrian Schulz, M.D., ugqirha wamathambo kunye nengcali yezamayeza ezemidlalo kwiKlinikhi yaMathambo yaseKerlan-Jobe eLos Angeles.Ukophuka koxinzelelo yenye yezona ngozi zixhaphakileyo esizibonayo kwiimbaleki ngokubanzi, kodwa zibonakala ngathi zenzeka rhoqo kwizigulana zethu ezingoomama, utshilo.

Ngoba? Ukubeka ngokulula: i-anatomy yabasetyhini. I-Estrogen ichaphazela imetabolism yethambo, kunye ne-relaxin-hormone eyonyusa ukukhulelwa-ikhulula imisipha, ngakumbi njengoko uneminyaka, utshilo uGqirha Schulz. Abasetyhini banesayizi encinci yentliziyo kunabagijimi abangamadoda, uxinzelelo lwegazi olusezantsi, imiphunga encinci, kunye ne-VO2 max esezantsi, oko kuthetha ukuba ukuzilolonga nzima kuthatha umthwalo omkhulu kwimizimba yabasetyhini kunokuba kunjalo emadodeni. . uyongeza, uyongeza.

Kukho ne "Q-angle", okanye i-engile eyahlukeneyo ukusuka esinqeni ukuya emadolweni. Abasetyhini bane-Q-engile enkulu yendalo kunamadoda, enkosi kububanzi benyonga, okubeka uxinzelelo kumalungu abo, ngakumbi emadolweni. Kwaye uxinezeleko olungakumbi kumalungu akho, kunokwenzeka ukuba ulimazeke, nto leyo enokuchaza ukuba kutheni abafazi babika ngakumbi iintlungu ze-hip kunye namadolo emva kokugijima, wongezelela uDkt. Schulz. "Ngenxa yezinqe ezibanzi, amadolo abasetyhini asengozini yemisebenzi enefuthe eliphezulu kubandakanya nokubaleka," utshilo uSteve Toms, intloko yoqeqesho lomntu kwiLifetime Fitness kunye nochwephesha wokuzilolonga.

Xa kuziwa kubunzima, ukubaleka ukunciphisa umzimba kunye nokubaleka kubunzima obuqhelekileyo kulungele umzimba wakho. Kodwa ukuba utyeba (i-BMI ye-19 okanye ngaphantsi), oko kunokunyusa umngcipheko wokuphazamiseka koxinzelelo, ngokutsho kwesifundo se-Ohio State. Xa utyebile awunaso ngokwaneleyo isihlunu kwaye amathambo akho agqibela ngokufunxa wonke umothuko, abaphandi bathi kupapasho ndaba ndaba.

Ke, kakhulu-ungumfazi obhityileyo, osempilweni othanda ukubaleka. Ngoku kuthweni? Ngethamsanqa, kukho izinto ezithile ezilula onokuzenza ukunciphisa umngcipheko wokuqhekeka koxinzelelo kunye nokunye ukulimala okusebenzayo.

Enye yezona zinto zingcono ongayenza kukuqinisekisa ukuba amanqanaba akho evithamini D akwinqanaba eliqhelekileyo, njengoko eli nqanaba libaluleke kakhulu kwimpilo yamathambo, utsho uDkt Schulz. Kwakhona, ukugcina ubunzima bakho phakathi koluhlu oluphilileyo lobude bakho kuya kunceda, njengoko ukutyeba okanye ubunzima obungaphantsi kunokunyusa umngcipheko wakho. Ewe, i-BMI yakho ayililo igama lokugqibela xa kuziwa kwimpilo entle, kwaye kubaluleke ngakumbi ukufumana ubunzima bakho obonwabileyo-ubunzima umzimba wakho oziva kwaye usebenza kakuhle kubo. UGqr. Schulz uphinde ucebise ukubaleka kwiindawo ezithambileyo xa kunokwenzeka-uthi, i-treadmill endaweni yekhonkrithi yeendlela-enxibe izihlangu ezihambelana ngokufanelekileyo (duh!), Kwaye ungagawuli imikhondo emininzi ngokukhawuleza. Umgaqo jikelele wobhontsi kukunyusa umgama wakho ungadlulanga kwipesenti ezili-10 ngeveki.

Landela ezi ngcebiso kwaye uya kube ukhaba i-butt kugqatso (kubandakanya ukudlula amadoda amaninzi!) kwiminyaka ezayo.

Uphengululo lwe