Zaum yuav luag zoo li kev haus luam yeeb

2024 Tus sau: Malcolm Clapton | [email protected]. Kawg hloov kho: 2023-12-17 03:58

Kev ua neej nyob sedentary rau cov leeg nqaij yog zoo li lub plawv nres. Nov yog qhov caj ces thiab kev ua ub no cuam tshuam rau qhov tsos thiab kev noj qab haus huv ntawm koj ob txhais ceg, thiab yog vim li cas koj yuav tsum tsis txhob zam kev cob qhia lub zog yog tias koj tab tom nrhiav kom slimmer koj ob txhais ceg.

Lub tswv yim uas tau nrov nyob rau xyoo tas los no - ua haujlwm thaum sawv, txawm tias muaj kev thuam, tseem muaj qhov zoo. Nyob rau hauv txoj hauj lwm sawv, tus nqi metabolic siab dua thaum koj zaum: calorie noj yog li ib thiab ib nrab zaus ntau dua. Tsis tas li ntawd, kev zaum ntev ua rau muaj kev pheej hmoo ntawm ntau yam kab mob thiab ua rau cov leeg loog thiab atrophy.

Mark Hamilton Physiologist, tus xibfwb ntawm Pennington Biomedical Research Center hauv Louisiana. Zaum yog qhov kev haus luam yeeb tshiab, nws yog ib qho nyuaj!

Tej zaum Hamilton yog exaggerating. Txawm li cas los xij, nws txaus ntshai heev uas ntau tus neeg tso cai rau lawv ob txhais ceg, thiab tom qab ntawd tag nrho lub cev, tig mus rau hauv porridge.

Yuav ua li cas rau ob txhais ceg thaum ua si

Nrog kev pab ntawm electromyography (EMG), nws tuaj yeem txheeb xyuas kev ua haujlwm ntawm ob txhais ceg thaum muaj ntau yam kev ua ub no: taug kev, khiav, dhia, nqa ntiv taw. Cov kev ua hauv hluav taws xob ntawm cov leeg pob txha raug kaw los ntawm qhov sib txawv ntawm qhov muaj peev xwm bioelectric thiab raug kaw hauv daim ntawv nkhaus, zoo li hauv electrocardiogram ib txwm muaj (ECG). Yog hais tias peb tab tom tham txog lub plawv, ces ntawm qhov pom ntawm kab rov tav, cov kws kho mob pib resuscitation. Nyob rau hauv cov ntaub ntawv ntawm ob txhais ceg, kab no yog pom thaum koj zaum. Tab sis ib tug tsuas yog yuav tsum tau sawv, thiab ob txhais ceg rov pib qhia lub neej.

Tej zaum koj yuav tsis nkees heev, tab sis thaum koj ob txhais ceg txhawb nqa qhov hnyav ntawm koj lub cev tag nrho, txhua tus leeg sib cog lus isometrically. Ob peb teev sawv ntawm koj txhais taw yog sib npaug rau tus pib.

Yuav ua li cas genetics cuam tshuam rau ceg ntev thiab ntim

Niaj hnub no nws ntseeg hais tias ob txhais ceg yog nyob ntawm cov caj ces. Feem ntau, cov poj niam yog me ntsis leggy tshaj cov txiv neej: qhov ntev ntawm ob txhais ceg ntawm nruab nrab poj niam hnub nyoog 18-45 yog hais txog 45% ntawm qhov siab, thaum rau cov txiv neej lub tib qhov taw qhia yog 44%.

Lwm qhov yog qhov ntim ntawm cov leeg nqaij. Yuav ua li cas slim koj ob txhais ceg yuav nyob ntawm tsis tau tsuas yog ntawm noob caj noob ces, tab sis kuj nyob ntawm seb koj siv lawv txhua hnub. Txog kev tawm dag zog, kev ua neej nyob, peb mam li tham me ntsis tom qab. Yuav pib nrog, me ntsis excursion rau hauv lub cev ntawm ob txhais ceg.

Ntawm cov leeg ntawm ob txhais ceg, peb paub qhov txawv plaub lub ntsiab:

• cov leeg quadriceps - koom nrog hauv kev txuas ntxiv ntawm sab ceg thiab flexion ntawm lub duav;
• popliteal nqaij - muab flexion thiab kev sib hloov ntawm sab ceg;
• anterior thiab posterior tibial cov leeg - lub luag haujlwm rau kev txav ntawm ko taw;
• calf nqaij - gastrocnemius thiab soleus, uas yog lub luag hauj lwm rau flexion ntawm ko taw thiab stabilization ntawm lub cev thaum lub zog.

Tab sis qhov loj thiab muaj pes tsawg leeg ntawm cov leeg hauv tib neeg txawv.

Rau qhov ntau dua, tib neeg lub cev yog "ntse" rau kev ua haujlwm uas yuav tsum muaj kev ua siab ntev, tsis yog ceev. Yog vim li cas rau qhov no, raws li evolutionary biology xib fwb Daniel Lieberman, yog vim peb feem ntau muaj qeeb twitch fibers nyob rau hauv peb txhais taw. Txawm tias cov neeg ceev tshaj plaws tsis yog cov sprinters zoo tshaj plaws hauv lub nceeg vaj tsiaj. Qhov ceev ntawm Jamaican sprinter Usain Bolt yog 2.5 npaug qeeb dua qhov ceev ntawm cheetah.

Nyob rau tib lub sijhawm, feem pua ntawm cov nqaij ntshiv ceev hauv cov leeg quadriceps tuaj yeem sib txawv ntawm 10 txog 90%.

Vonda Wright Fitness and Orthopedic Surgery Specialist Muaj ntau tus poj niam ntshai tsam kev loj hlob ntawm ceg uas lawv zam kev cob qhia lub zog tag nrho. Tab sis lub duav loj yog qhov tshwm sim ntawm cov rog dhau, tsis yog nqaij. Ntxiv rau, cov rog dhau ua rau koj ob txhais ceg tsis muaj zog thiab khaws cov rog ntau dua. Nws zoo li snowball.

Teeb meem ntawm poj niam ko taw

lub cev nyhav khaws cov rog hauv thaj tsam ntawm lub duav mus rau hauv caug. Rau qhov no, xwm muaj nws tus kheej vim li cas: muab lub cev nrog ib tug cia nyob rau hauv cov ntaub ntawv ntawm lub cev xeeb tub. Txawm tias koj lub cev hom tsis yog pear.

Ntxiv rau cov rog dhau ntawm tus ncej puab, ntau tus poj niam paub txog lwm qhov teeb meem. Thaum muaj teeb meem tshwm sim hauv subcutaneous rog txheej, ob txhais ceg ua zoo li txiv kab ntxwv tev. Thiab txawm hais tias tseem tsis tau muaj kev pom zoo hauv zej zog kev kho mob txog qhov ua rau kev loj hlob ntawm cellulite, nws yog qhov tsis txaus ntseeg tias kev tawm dag zog txhais ceg pab txhim kho cov txheej txheem metabolic hauv cov ntaub so ntswg, txo cov rog thiab txo qhov pom ntawm ob txhais ceg.

Cov teebmeem ntawm kev cob qhia lub zog ntawm ceg ceg

Melissa Roth, tus sau thawj tsab xov xwm, txiav txim siab los sim. Txawm hais tias muaj kev ntshai ntawm nws ob txhais ceg zoo li Schwarzenegger's, nws suav nrog ntau lub squats thiab lunges hauv nws qhov kev ua haujlwm, nrog rau cov ntaiv nce thiab tsheb kauj vab aerobics (spinning). Tom qab ntawd, kev tshawb fawb ntawm ob txhais ceg qhia tau hais tias cov rog hauv 4 lub lis piam txo los ntawm 10 feem pua. Tom qab 8 lub lis piam ntawm kev cob qhia thiab kev noj zaub mov (1,500 kcal ib hnub), qhov ntim ntawm tus ncej puab poob los ntawm qhov loj me.

Qhov tseem ceeb tshaj plaws uas kev tshawb fawb tau pom yog tias kev sib xyaw ntawm kev noj zaub mov thiab kev tawm dag zog tsis txo qis cov leeg nqaij, raws li nws yuav yog kev noj zaub mov ib leeg yog ib txoj hauv kev kom poob phaus.

Squats, lunges, staircase nce thiab caij tsheb kauj vab aerobics tsis tsuas yog ua rau kom nce ntawm ceg ntim, tab sis kuj txhim kho lawv cov muaj pes tsawg leeg - qhov feem ntawm cov rog txo, thiab cov leeg nce.

Lwm cov lus dab neeg ntawm cov poj niam yog tias kev ua haujlwm qis qis yuav ua rau koj pob taws tsis zoo.

Qhov tseeb, thaj chaw nruab nrab ntawm cov pob taws thiab cov nyuj tsis yog cov leeg, tab sis cov Achilles uas txuas ob ntu no. Hauv qee tus poj niam, kev hloov pauv hauv cheeb tsam no tau tshaj tawm, hauv lwm tus, cov leeg nqaij gastrocnemius tsis mus sai sai rau hauv pob taws. Tab sis cov leeg tsis loj hlob los ntawm kev tawm dag zog. Nws cov duab thiab ntim tsuas yog nyob ntawm caj ces. Feem ntau, lub thickness ntawm cheeb tsam no yog ib tug es subjective yam. Nrhiav cov qauv nrog cov ceg zoo li cov ceg uas tsis muaj kev hloov pauv ntawm lub ntsej muag mus rau pob taws.

Yog tias koj xav kom muaj cov ceg zoo nkauj, nrog rau pob taws, koj xaiv yog kev sib xyaw ntawm kev noj haus, lub zog thiab kev cob qhia cardio.

Cov ceg tawv thiab tawv tawv yog txoj hauv kev rau tag nrho slimness: lawv pab txhawb txhua hom kev ua ub no thaum nruab hnub. Koj ua kom nquag plias thiab hlawv calorie ntau ntau. Kev tshawb fawb qhia tau hais tias muaj kev sib txuas ntawm kev tswj qhov hnyav tom qab noj mov thiab muaj ob txhais ceg muaj zog. Thiab cov txheeb cais tau lees paub tias qhov ntim ntawm lub duav ntawm cov poj niam yuav txo qis yog tias lawv ua lub neej nquag.

Qee lub tswv yim rau slim ob txhais ceg

• 100 squats rau ob txhais ceg zoo nkauj thiab lub pob tw toned.
• Tua ceg workout.
• Kev qoj ib ce rau ob txhais ceg los ntawm Txiv neej Kev Noj Qab Haus Huv.
• Puam workout rau ob txhais ceg thiab abs.
• Exercise nrog ib tug massage roller rau ob txhais ceg.