Ukuqina kwamathambo kungenye yezinto ezithintekayo empilweni yamathambo futhi kushintsha ngokuvumelana nomphumela wezinto ezihlukahlukene, kuhlanganise nezinga lokuzivocavoca umzimba. Ngeshwa, iminyaka idlala kabi ngalesi sibalo samathambo kanye nokuphuka kwamathambo kanye ne-osteoporosis kuvame kakhulu phakathi kwabesifazane asebekhulile nabangemva kokuya esikhathini. Ukuvimbela lezi zinkinga ukuthi zenzeke, kufanele sisebenze kanzima ngaphambi kokuba ziqale ukuvela.
Ngokuqinisekile ufunde izifundo ezibonisa ukuthi ukuqeqeshwa kwamandla kusiza ukuthuthukisa ukuminyana kwamathambo, kodwa yiziphi izivivinyo ezingcono kakhulu zakho? NOMAn ucwaningo olwenziwe kuJournal of Strength and Conditioning Research, abacwaningi banqume ukuthi yiziphi izivivinyo ezinesisindo ezinenzuzo enkulu ngokumelene ne-osteoporosis ne-osteopenia.
Iyini i-osteoporosis ne-osteopenia?
I-osteoporosis kanye ne-osteopenia Zibonakala ngokubangela ukuminyana kwamathambo aphansi. I-Osteopenia yilapho ukuminyana kwamathambo kuqala ukuncipha futhi kuxwayisa ngokuthi ukukhumuzeka kwamathambo kuseduze. Amathambo ane-low density maningi amathuba okuthi aphuke, kodwa ukuminyana kwamathambo akuyona yonke into. Eqinisweni, ngisho nokuqina kwamathambo aphezulu, singakwazi futhi babe sengozini enkulu yokulimala, nakuba kungenzeka ukuthi isuka kokunye ukuphazamiseka.
Esinye isici esinqumayo empilweni yamathambo yi- okuqukethwe kwamaminerali amathambo. Okuqukethwe kwethambo kuthinta ukuguquguquka namandla ethambo. IHydroxylapatite (ithambo lamaminerali) lakhiwe kakhulu nge-calcium ne-phosphorous, futhi ingabalela kuze kufike kuhhafu wesisindo samathambo akho.
Ingabe ama-squats uwukuzivocavoca okufanele?
Kokubili ukudalwa kwethambo elisha kanye nokuqukethwe okuminyene nokuqinile kungahluka ngemisebenzi yethu. Ocwaningweni oselushiwo ngenhla, abacwaningi bakhethe i-squat njengomsebenzi okufanele uhlolwe. Kulokhu, iqembu labesifazane asebekhulile ababesesimweni se-osteopenia noma i-osteoporosis babambe iqhaza.
abesifazane benza ama-squats asindayo anokuphindaphinda okungaphansi kokuhlanu ngesethi ngayinye kanye nesimo sokugxila ngokushesha okukhulu. Ngaphezu kwalokho, iqembu lokulawula liphinde labamba iqhaza ukuze liqhathanise imiphumela.
Ngemva kwamasonto ayishumi nambili, nama-squat sessions amathathu ngesonto eqenjini lokuqeqesha, ososayensi baqhathanisa imiphumela etholwe ngemva kokuqeqeshwa naleyo yangaphambili. Isikhundla se-squat siphumelele kakhulu ekuqiniseni abesifazane, nge Ukuthuthukiswa okungu-154% ekuphindaphindweni okukhulu kanye nokwenyuka okungu-52% kwezinga lokuthuthukiswa kwamandla.
Kanye namandla akhulayo, kwakukhona nokuqukethwe kwamaminerali amathambo aphezulu okwakungekho eqenjini lokulawula. Kodwa-ke, ukuminyana kwamaminerali amathambo akuzange kubonise ukuthuthukiswa okuphawulekayo, kodwa kuthuthuke kancane. Ngokuphambene, eqenjini lokulawula, ukuminyana kwamaminerali amathambo kwehle kancane.