Ngati muli ndi matenda a shuga a 2, werengani pulogalamu yathu. Kuchokera pamenepo muyenera kudziwa kuti chomwe chimayambitsa matenda a 2 matenda a shuga ndi kukana kwa insulin - kusazindikira bwino kwa maselo kuchitira insulin. Kukana kwa insulin kumayenderana ndi kuchuluka kwa kuchuluka kwa minofu yanu kulemera kwa mafuta m'mimba mwanu komanso m'chiuno mwanu. Mafuta ochulukirapo komanso mafuta ochepa m'thupi, insulin yabwino imagwira ntchito pamaselo ndipo zimakhala zosavuta kuthana ndi matenda a shuga.
Chifukwa chake, muyenera kuchita masewera olimbitsa thupi kuti mupange minofu. Kuchita masewera olimbitsa thupi kumathandizanso kwa odwala omwe ali ndi matenda a shuga 1, chifukwa amawapatsa mwayi kuti azikhala athanzi, amawoneka bwino, kuwonjezera mphamvu komanso kudzidalira. Kodi masewera olimbitsa thupi ndi ati? Uku ndikunyamula zolemetsa (ma dumbbells ndi mafoni), maphunziro opanga ma simulators, kukoka ndi kukankha.
Ubwino wophunzitsidwa mphamvu za matenda ashuga ndi uti
Kulimbitsa mphamvu mu masewera olimbitsa thupi kumabweretsa kuwoneka ngati mpumulo wokongola wa minofu ndikuwonjezera mphamvu ya thupi. Koma munthu aliyense ali ndi izi mwanjira zawo. Mutha kuwona anthu angapo omwe akuchita nawo pulogalamu yolimbitsa thupi yomweyo. M'miyezi yowerengeka, ena mwa iwo amakhala olimba kwambiri ndipo ena sangakhale ndi kusintha kulikonse. Zimatengera mtundu wa munthu womwe tinatengera kwa makolo athu.
Ambiri a ife tiri kwinakwake pakati pamagawo awiriwa. Wina chifukwa chomanga thupi amakhala wamphamvu, koma kunja sizawonekera. Mnzakeyo, m'malo mwake, amapeza minofu yotsitsimutsa, koma samamupatsa mphamvu zenizeni. Wachitatu alandila onse. Mphamvu zakuwaphunzitsa amayi nthawi zambiri zimakhala zolimba, koma sizowonekera kwambiri kwa iwo.
Mulimonsemo, mudzapeza zabwino kuchokera ku ankachita masewera olimbitsa thupi. Adzakuthandizani kuti muzitha kuyendetsa bwino matenda anu a shuga, komanso kubweretsanso zabwino zina - mwakuthupi, m'maganizo komanso chikhalidwe. Kumbukirani: ma Cardio ogwiritsira ntchito amapulumutsa miyoyo yathu, ndipo kuphunzira kulemera kumapangitsa kukhala koyenera. Maphunziro a Cardio ndi kuthamanga, kusambira, kuyendetsa njinga, kupalasa, ndi zina zotere. Kuchita masewera olimbitsa thupi kumachiritsa pamavuto okhudzana ndi msinkhu wolumikizana, komanso kumapereka mwayi woyenda molunjika, osazungulira kapena kugwa. Chifukwa chake, chifukwa chamakalasi a masewera olimbitsa thupi, moyo wanu umakhala woyenera.
Kuphatikiza apo, zochitika zamtundu uliwonse zimawonjezera chidwi cha maselo ku insulin ndikuwongolera kuwongolera kwa matenda amtundu wa 1 ndi matenda a shuga a 2.
Momwe zochita zolimbitsa thupi zimakhudzira cholesterol
Kuchita masewera olimbitsa thupi molimbika kumawonjezera cholesterol yabwino “m'magazi ndipo kumachepetsa triglycerides. Kafukufuku waposachedwa akuwonetseranso kuti kuphunzitsa mphamvu (anaerobic m'malo mwa aerobic) kumathandizanso kuyambitsa cholesterol yoyipa m'madzi a seramu. Cholesterol chabwino komanso chabwino, mungaphunzire mwatsatanetsatane m'nkhani ya "Kuyesa kwa Matenda a shuga.
Dr. Bernstein ali ndi zaka pafupifupi 80, pomwe akhala ndi matenda amtundu 1 wazaka 65. Amakonda kuchita masewera olimbitsa thupi ndipo amadya mazira chakudya cham'mawa tsiku lililonse. M'bukuli, amadzinenera kuti ali ndi cholesterol m'mwazi wake, ngati othamanga wa Olimpiki. Udindo waukulu, mwachidziwikire, umasewera ndi chakudya chamafuta ochepa. Koma maphunziro olimbitsa thupi amathandizanso kwambiri pa izi. Maphunziro olimbitsa thupi okhazikika nthawi zonse amachepetsa chiopsezo cha matenda a mtima, sitiroko, ndi kuwundana magazi ndi kuwundana kwa magazi. Izi ndichifukwa kuthamanga kwa magazi kumakhazikika, kupuma kwamphamvu ndi kuchuluka kwa fibrinogen m'mwazi kumachepa.
Kupanga thupi ndikofunikira osati kokha chifukwa cha minofu yathu, komanso mafupa. Kafukufuku wambiri watsimikizira kuti kulimbitsa thupi kumathandizira kukulitsa kachulukidwe ka mafupa, kuchepetsa chiopsezo cha mafupa. Monga minofu, thupi limasunga mafupa ake athanzi monga momwe amagwiritsidwira ntchito. Ngati mukukhazikika moyo wosagwiritsa ntchito mafupa anu, ndiye kuti pang'onopang'ono mudzataye. Kuchita masewera olimbitsa thupi ndi kuphunzitsa mphamvu, mumalimbikitsanso mafupa. Mapeto ake, minofu yonse imalumikizidwa ndi mafupa. Mitundu ya minofu ikagwirika, mafupa ndi mafupa amayenda, amatenga katundu omwe amafunikira motero amatetezedwa ku kuwonongeka kwa zaka.
Momwe mungapangire maphunziro a mphamvu
Chonde werengani zomwe ziletso zamaphunziro azolimbitsa thupi zimayambitsa matenda ashuga. Zoletsa zambiri zimakhudzana makamaka ndi kulimbitsa mphamvu. Nthawi yomweyo, masewera olimbitsa thupi omwe ali ndi ma dumbbells opepuka kwa odwala matenda ashuga ofooka ndi oyenera pafupifupi aliyense. Zitha kukhala zothandiza ngakhale matenda anu ashuga atayambitsa zovuta m'maso ndi / kapena impso. Zochita zomwe zaperekedwa mmenemo ndizopepuka kwambiri kotero kuti chiwopsezo cha zovuta zilizonse zili pafupi ndi zero.
Ngakhale mutakhala ndi malo komanso ndalama kuti mudzikonzekeretse nokha ndi chipinda chayekha chomwe chili ndi makina olimbitsa thupi, ndikwabwino kuti musachite izi, koma ndikupita ku masewera olimbitsa thupi. Chifukwa pali wina woti akuphunzitseni kuphunzitsa, ndipo onetsetsani kuti simukuchita mopitirira muyeso. Masewera olimbitsa thupi amakhala ndi malo omwe amakulimbikitsani kuti muphunzitse, m'malo mopusitsana pozungulira. Ndipo zochulukirapo zamakina olimbitsa thupi kunyumba sizigwiritsidwa ntchito ndipo zimakutidwa ndi fumbi.
Kuchita masewera olimbitsa thupi ndi owopsa kwambiri pankhani zovulala komanso katundu wambiri. Pitilizani kwa iwo pomaliza, mukayamba kale "kukankha". Mukakweza bala, ndiye kuti nthawi zonse wina ayenera kukhala pafupi ndi inshuwaransi. Mutha kuchita popanda bala. Gwiritsani ntchito dumbbells ndikuchita masewera olimbitsa thupi pamakina osiyanasiyana olimbitsa thupi. Ndikofunika kugwiritsa ntchito ma dumbbells olimba, osati omwe amakhala ndi ma plack olemera (zikondamoyo). Ma dumbbells ndi otetezeka chifukwa zikondamoyo nthawi zambiri zimatsika, zimagwa, ndipo zimatha kuvulaza zala zanu.
Ndikofunikira kudziwa masewera olimbitsa thupi momwe mungathere kuti muphunzitse magulu osiyanasiyana a minofu. Yang'anirani manja anu, mikono, mapewa, chifuwa, m'mimba, kumbuyo, ndi khosi. Komanso khalani ndi zida zofanizira magulu amisempha osiyanasiyana amiyendo yomwe izikhala yolimbitsa thupi. Mu theka lotsika la thupi la munthu limakhala ndimagulu ochepera minofu kuposa kumtunda, chifukwa chake, samachita masewera olimbitsa thupi kwa iwo. Ngati mumayendera masewera olimbitsa thupi tsiku lililonse, ndiye kuti tsiku lina mutha kuchita masewera olimbitsa thupi kwa theka la thupi, ndipo tsiku lotsatira - kwa theka lotsika la thupi. Chifukwa pambuyo pochita masewera olimbitsa thupi a anaerobic, minofu imafunikira maola opitilira 24 kuti muchira bwino.
Push-ups - mphamvu zotsika mtengo kwambiri zolimbitsa thupi
Pomaliza nkhaniyi, ndikufuna ndikhale ndi chidwi chanu kukankhira pamisonkhano. Ili ndiye mtundu wophunzitsidwa bwino kwambiri wamphamvu, chifukwa sizifunikira kugula ma dumbbells, zojambula, ndi zida zolimbitsa thupi. Simuyenera kuchita kupita kukachita masewera olimbitsa thupi. Push-ups zitha kuchitidwa bwino kunyumba. Ndikupangira kuti ndiphunzire buku la "anthu 100 mmasabata 7", lolemba Steve Spiers.
Ngati muli ndi vuto lanyama, yambani kukankha kuchokera pagome, kuchokera pagome kapena m'mawondo. Pakupita milungu ingapo, minofu imalimba, ndipo mutha kukankha kuchokera pansi. Phunzirani zokhazikika pamaphunziro azolimbitsa thupi a matenda ashuga. Ngati kukanikiza sikakugwirizana ndi thanzi lanu, ndiye kuti gwiritsani ntchito masewera olimbitsa thupi opepuka kwa odwala matenda ashuga ofooka. Push-ups ndi njira yotsika mtengo kwambiri yolimbitsa thupi, ndipo nthawi yomweyo imakhala yothandiza kwambiri pakukonzanso thanzi. Zimayenda bwino ndikamaphunzira dongosolo lamtima.
