Ophunzitsa ena openga amatha kukhala ndi mavuto osabereka! Amuna ali ndi testosterone yotsika kwambiri, kuchuluka kwa umuna, komanso osakhoza kukonzekera. Amayi nawonso satetezedwa. Kuchita masewera olimbitsa thupi kwanthawi yayitali kumakhudza mazira awo, ndipo nawonso atsekeredwa pachizindikiro chotchedwa "pelvic hypertonia", chomwe chimapangitsa njira yawo yoberekera kukhala yopweteka kwambiri.
Kuphatikiza pa crossfit, ena oyendetsa njinga zamtunda wautali komanso othamanga othamanga amakhala ndi mavuto ofanana.
Inde, ndikuvomereza kuti izi ndizochenjeza, mwina masewerawa sali olakwika, koma kupitirira malire sikulakwa. Zovuta zakudziwikiratu pazakugonana ndizosakayikitsa, ndipo kafukufuku wadzaoneni wasayansi amathandiziranso izi.
Maphunziro owonjezera sikokwanira. Kuchita mopambanitsa ndi kovulaza kwambiri. Anthu ambiri amadziwa kuti kupitirira malire kumatha kutopa ndipo zimapangitsa kuti zikhale zovuta kuchira. Koma, kuwonongeka kwa kuwonongera zambiri kuposa izi. Nkhaniyi ifotokoza mwachidule zomwe zimachitika pakuchulukitsa pantchito yobereka.。
Zaka zingapo zapitazo, akatswiri aku University of North Carolina adasanthula zovuta zamaphunziro opirira pakugonana mwa achinyamata athanzi. Kafukufukuyu akutsogoleredwa ndi Anthony Hackney. Izi sizomwe zimatchedwa kuti zotsatira za kafukufuku zomwe zimangosonkhanitsa anthu atatu kapena asanu ndikutolera zosintha mwanjira iliyonse. Ndi kafukufuku wozama yemwe adachitika pamaso pa anthu opitilira 1,300 azaka zapakati pa 18-60. Kafukufukuyu pamapeto pake adapeza zovuta zakuchulukitsa pakugonana mu maphunziro 1077.
Kuti
Cholinga cha kafukufukuyu ndikufotokozera ubale womwe ulipo pakati pa zolimbitsa thupi, kulimbitsa thupi, msinkhu komanso chilakolako chogonana.
Njira yofufuzira ndiyotengera kafukufuku wamafunso. Ofufuzawa adayesetsa kuyesayesa kudalilika kwa zotsatira za mafunso. Adatchulanso zolemba zambiri zokhudzana ndiukadaulo kuti apange mayankho. Mwachitsanzo, adagwiritsa ntchito International Sports Questionnaire ndi Baecke Questionnaire pamafunso okhudzana ndi zolimbitsa thupi, komanso malingaliro a American Heart Association. Mafunso onena za libido amatanthauza mafunso a akatswiri monga mayankho osowa a androgen, matebulo a libido quantification, ndi matebulo azizindikiro a amuna okalamba omwe amagwiritsidwa ntchito kwambiri pakufufuza zamankhwala.
Kafukufukuyu adatenga chaka chimodzi, ndipo kafukufuku wofunsidwa amafunsidwa miyezi 4 iliyonse chaka chonse. Maphunzirowa adachita nawo masewera monga kuthamanga, kupalasa njinga, kusambira, ndi kunyamula. Zambiri zomwe zimapezeka kuchokera pamenepo zitha kufotokozedwa mwachidule motere:
Kuti
1. Chilakolako chogonana chimakhudzana kwambiri ndi kulimbikira maphunziro komanso nthawi yophunzitsira. Chikhumbo chakugonana cha ophunzitsa otsika-mpaka-apakati ndichabwino kuposa chaophunzitsa mwamphamvu;
2. Chilakolako chofuna kugonana ndi ophunzitsa kwa nthawi yayitali ndichachizolowezi kuposa chaophunzitsa kwa nthawi yayitali.
Makamaka, kuchuluka kwa anthu omwe amaphunzitsa maola 1-16 pa sabata amakhala ndi chilakolako chogonana nthawi zinayi kuposa kuchuluka kwa maola 20-40 sabata.
Mwachidziwikire, ngati mungasankhe maphunziro apamwamba, nthawi yochulukitsira maphunziro ndi nthawi yophunzitsira iyenera kuchepetsedwa moyenera.
Ngati mukuyenera kuchita zolimbitsa thupi komanso kuphunzira kwakanthawi, osazichita kwa nthawi yayitali.
Thupi la munthu limatha kulimbana ndi kuphunzitsidwa mwamphamvu komanso kwanthawi yayitali munthawi yochepa, koma ngati litenga milungu ingapo kapena miyezi ingapo, likhala tsoka pazochitika zogonana. Kuchita masewera olimbitsa thupi kumachepetsa libido yamwamuna.
Kuti
Kafukufuku wa Hackney sanasamale kwambiri kuchuluka kwa testosterone, koma akatswiri ambiri akhala ndi kafukufuku wa nthawi yayitali atsimikizira kuti kupitirira malire kumachepetsa kuchuluka kwa testosterone ndikuchepetsa libido. International Olympic Committee yapanganso nthawi yofotokozera izi, yotchedwa kuchepa kwamagetsi pamasewera.
"Kuchita masewera olimbitsa thupi kwambiri kumakhudza thanzi la uchembele ndi ubeleki" ndi mawu achipongwe, ndipo nthawi zina amatha kuwononga kwanthawi yayitali. Mwachitsanzo, "masewera amuna amuna hypogonadism".
Kuchita masewera olimbitsa thupi "pang'ono" kumathandizira kutulutsa kwa testosterone komanso kumalimbikitsa thanzi la uchembere. Kubisa kwa testosterone kumakhudzana ndi zinthu zambiri, monga kuchuluka kwamagulu azolimbitsa thupi, pafupipafupi, dongosolo, mwinanso kusankha mitundu yofunikira kwambiri yamasewera.
Zochita zomwe zimagwiritsa ntchito magulu akulu akulu zimakhala ndi testosterone yayikulu kwambiri. Mwachitsanzo, ma squat olumpha ali ndi kuthekera kwakukulu kwa testosterone kuposa benchi (15% vs 7%). Koma vuto ndikuti kuwonjezeka kumeneku kwa milingo ya testosterone nthawi zambiri kumakhala kwakanthawi, ndipo palibe umboni wowoneka bwino wotsimikizira kuwonjezeka kwanthawi yayitali.
Nthawi zina kugwa kwa testosterone kumachitika masiku angapo mutangolimbitsa thupi.
Kuti
Izi zitha kukhala zokhudzana ndi kuchepa kwa mahomoni pakati pa cortisol ndi testosterone mthupi la munthu. Kukwera kwa cortisol komwe kumachitika chifukwa cha maphunziro apamwamba kungapangitse kutsika kwa ma testosterone. Akatswiri ena apereka mafotokozedwe ena kudzera mu kafukufuku:
1. Testosterone idzasinthidwa mwachangu kukhala metabolite dihydrotestosterone, yomwe imawonekera ngati kuchepa kwa testosterone m'magazi, koma osadandaula, dihydrotestosterone ilibe vuto lililonse mthupi la munthu ndipo ipangika msanga mthupi
2. Kuwonjezeka kwa milingo ya testosterone kumathandizira kulandila komanso kuyankha kwamalandiro a androgen. Ndi makina ovomerezeka amtunduwu omwe amayambitsa kuphatikiza kwa mapuloteni amtundu. Mwanjira ina, testosterone yochulukirapo imamangiriza kulandila kwa mapuloteni ena otsatira, zomwe zimapangitsa kutsika kwa testosterone masiku angapo atatha kuchita masewera olimbitsa thupi.
Kuti
Kutsika kwakanthawi kwakanthawi kwama testosterone pambuyo pochita masewera olimbitsa thupi kumachitika makamaka pazifukwa zomwe zili pamwambapa, koma izi ndizosiyana ndikuchepa kwakanthawi kwa testosterone komwe kumachitika chifukwa chopitilira muyeso womwe watchulidwa mu kafukufuku wa Hackney.
Nanga kuwononga akazi kumawakhudza bwanji?
Kuti
Kafukufuku wa a Hackney akuwulula zovuta zakupsinjika kwa amuna, koma musaganize kuti azimayi sangakhale ndi vuto lililonse.
Kafukufuku wambiri wofunikira kwa amayi ndi wamaphunziro amodzi. Cholinga ndikuphunzira ubale womwe ulipo pakati pa njira yoberekera ya amayi ndi zolimbitsa thupi. Kuchita masewera olimbitsa thupi kwakanthawi kochepa kumakondweretsa azimayi achifundo komanso kumawonjezera zomwe zimatchedwa "matumbo anyini." M'mawu a anthu wamba, kuchita masewera olimbitsa thupi kumatha kulimbikitsa kuchulukana kwa amayi ndikuchulukitsa chilakolako chogonana.
Komabe, zolimbitsa thupi zomwe zatchulidwa m'maphunzirowa nthawi zambiri sizipitilira mphindi 45, zomwe ndizosiyana kwambiri ndi ophunzitsa crossfit, othamanga marathon, kapena okonda zolimbitsa thupi omwe amakonda kuchita masewera olimbitsa thupi nthawi yayitali 5-7 pamlungu.
Kuti
Kunyalanyaza kwanthawi yayitali kwa akazi kumayambitsanso mavuto amuna. Zonsezi ndizoperewera kwa pituitary / hypothalamic, zomwe zimapangitsa kutsika kwa testosterone ndi ma estrogen. Kuphatikiza apo, mafuta amthupi akangotsika mpaka 11%, zimayambitsa kugona kwa ziwalo zoberekera, zomwe zimabweretsa zizindikilo monga kusintha kwa thupi ndi kuchepa kwa libido.Zovuta zakuchulukirachulukira kwa amayi zimawonetsedwanso m'misempha yapadera yam'mimba ya azimayi.
Kupyola malire kumapangitsa kuti minyewa yolimba ya m'mimba ikhale yolimba, yomwe imabweretsa zowawa panthawi yogonana. Kupsinjika kwakukulu m'malo ena am'mimba kumakhudzanso minofu ya m'chiuno. Physiotherapist a Julia Di Paolo adati:“Mavuto a gastrocnemius aphatikizira ma hamstrings, ndipo kulumikizana kwa ma hamstrings kumayambitsa kuuma kwa minofu ya m'chiuno. Chifukwa chake munthawi yachinsinsi. Chofunika sikulimba chabe, komanso phunzirani momwe mungakhalire omasuka. Mfundo yofunikira ndikupewa kupondereza.
Post nthawi: Aug-02-2021