Bone density ndechimwe chezvinhu zvinobatanidzwa muhutano hwemapfupa uye inoshanduka zvichienderana nemigumisiro yakasiyana-siyana yekukurudzira, kusanganisira chiyero chekurovedza muviri. Nehurombo, zera rinoita mhirizhonga neiyo pfupa density uye bhonzo kuputsika uye osteoporosis inowanzoitika pakati pevakura uye post menopausal vakadzi. Kuti matambudziko aya arege kuitika, tinofanira kushanda nesimba asati atanga kuoneka.
Chokwadi wakaverenga zvidzidzo zvinoratidza kuti kudzidziswa kwesimba kunobatsira kuvandudza kusimba kwemapfupa, asi ndeapi maekisesaizi akanakisa ayo? ORn chidzidzo chakaitirwa Journal of Strength and Conditioning Research, vatsvakurudzi vakasarudza kuti ndeapi maekisesaizi ekutakura uremu aive nerubatsiro rwakanyanya kurwisa osteoporosis uye osteopenia.
Chii chinonzi osteoporosis uye osteopenia?
Osteoporosis uye osteopenia Ivo vanozivikanwa nekukonzera kuderera kwepfupa. Osteopenia ndipo apo kusimba kwemapfupa kunotanga kuderera uye kunyevera kuti osteoporosis yava pedyo. Mabhonzo akaderera-density anowanzotyoka, asi kuwanda kwepfupa handizvo zvese. Muchokwadi, kunyangwe nehupamhi hwemapfupa, isu tinogona zvakare vane njodzi yakakura yekukuvara, kunyange zvazvo zvichida kuti inobva kune imwe chirwere.
Chimwe chinhu chinogadzirisa muhutano hwemapfupa ndicho bone mineral content. Zviri mubhonzo zvinokanganisa kushanduka uye kusimba kwebhonzo. Hydroxylapatite (bone mineral) inogadzirwa zvakanyanya necalcium uye phosphorous, uye inogona kuverengera kusvika hafu yehuremu hwemapfupa ako.
Masquats ndiwo maekisesaizi akakodzera here?
Zvese zviri zviviri kusikwa kwebhonzo idzva uye dense uye yakasimba zvemukati zvinogona kusiyanisa nemabasa edu. Muchidzidzo chambotaurwa, vatsvakurudzi vakasarudza squat sechiitwa chinofanirwa kuongororwa. Nokuda kweizvi, boka revakadzi vakwegura vakanga vari munharaunda ye osteopenia kana osteoporosis vakapinda.
vakadzi vakadaro squats inorema ine kudzokorora kusingasviki kashanu paseti uye nechinzvimbo chepakati nekukurumidza sezvinobvira. Pamusoro pezvo, boka rekutonga rakatorawo chikamu kuenzanisa mibairo.
Mushure memavhiki gumi nemaviri, nezvikamu zvitatu zve squat pavhiki yeboka rekudzidzisa, masayendisiti akaenzanisa migumisiro yakawanikwa mushure mekudzidziswa neavo vasati vasvika. Nzvimbo ye squat yakabudirira mukusimbisa vakadzi, ne 154% kuvandudzwa kwekudzokorora max uye kuwedzera kwe52% muyero yekusimudzira simba.
Pamwe pamwe nekuwedzera kwesimba, kwaivawo nepamusoro-soro yemaminerari ezvinyorwa izvo zvakanga zvisipo muboka rekutonga. Zvisinei, mapfupa emamineral density haana kuratidza kuvandudzwa kukuru, asi akavandudza zvishoma. Kusiyana neizvi, muboka rekutonga, bone mineral density yakaderera zvishoma.