Nws puas tuaj yeem tsim cov leeg tom qab 60 xyoo

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

Txawm tias muaj tseeb hais tias nrog lub hnub nyoog peb poob ntau ntawm cov leeg nqaij fibers, nws tseem muaj peev xwm tsim cov leeg nqaij hauv nruab nrab thiab hnub nyoog laus. Tab sis nws yuav tsum tau borne nyob rau hauv lub siab hais tias cov txheej txheem ntawm kev loj hlob ntawm cov nqaij ntshiv ntawm cov hluas thiab cov laus yog txawv.

Cov kws tshawb fawb hais li cas

Koj tuaj yeem nce cov leeg nqaij txawm tias koj nyob hauv nruab nrab hnub nyoog (40 txog 60 xyoo) lossis txawv teb chaws.

Markas Bamman Tus Thawj Coj ntawm Lub Chaw Pabcuam Kev Noj Qab Haus Huv ntawm University of Alabama ntawm Birmingham

Peb lub chaw kuaj mob thiab lwm tus tau rov qhia dua tias cov neeg laus kuj loj hlob thiab tau txais cov leeg muaj zog.

Raws li ib feem ntawm kev kawm. ua los ntawm Bamman, txiv neej thiab poj niam hnub nyoog 60-70 tau koom nrog hauv kev cob qhia lub zog. Kev loj hlob ntawm cov leeg hauv lawv tau ua raws li tus nqi tib yam li hauv cov hnub nyoog 40 xyoo.

Tab sis cov txheej txheem ntawm cov nqaij ntshiv yog txawv ntawm cov hluas thiab cov laus.

Skeletal leeg yog tsim los ntawm ntau hom fibers. Thaum peb mus txog hnub nyoog nruab nrab, lawv muaj ob hom kev hloov pauv.

Markas Bamman

Qee cov fibers tuag, tshwj xeeb tshaj yog tias cov leeg tsis muaj zog nrog kev tawm dag zog. Sedentary cov neeg laus poob 30 mus rau 40% ntawm lawv cov leeg nqaij fiber ntau thaum muaj hnub nyoog 80 xyoo. Cov fibers uas tseem tshuav qis thiab atrophy nrog lub hnub nyoog. Yog tias peb tawm dag zog, qhov loj ntawm cov leeg nqaij atrophied nce, tab sis tsis yog lawv tus lej.

Nws hloov tawm tias txawm tias kev cob qhia, koj yuav tsis nce cov leeg nqaij. Txawm li cas los xij, cov fibers atrophied yuav pib ua haujlwm thiab loj hlob tuaj, yog li cov leeg tseem yuav loj dua thiab muaj zog dua.

Yuav ua li cas los txhawb kev loj hlob ntawm cov nqaij ntshiv hauv nruab nrab thiab laus

Cov kab hauv qab yog kev tawm dag zog tsis tu ncua, maj mam nce qhov hnyav. Pib ntaus lub gym thiab tsim ib txoj kev npaj ua haujlwm.

Txhawm rau pib cov txheej txheem biochemical tsim nyog los ua kom lub zog ntawm cov leeg nqaij fibers, nws yog qhov tsim nyog rau kev tawm dag zog mus rau qhov tsis ua haujlwm ntawm cov leeg nqaij.

Hauv Bamman txoj kev tshawb fawb, cov neeg koom nrog tau txais kev cob qhia tshwj xeeb uas tau xaiv qhov hnyav kom tso cai rau cov ncauj lus kom tiav 8 txog 12 reps kom txog thaum qaug zog. Tom qab ntawd, nws yog lub sijhawm so. Cov neeg koom nrog rov ua dua txhua qhov teeb tsa ob lossis peb zaug thiab ntaus lub gym peb zaug hauv ib lub lis piam.

Yog tias koj tsis tau ua qhov kev cob qhia lub zog, nrog tus kws qhia qoj ib ce lossis kev cob qhia kws tshaj lij nrog cov neeg tshaj 40 xyoo.

Ib qho piv txwv zoo ntawm qhov tseeb tias koj tuaj yeem tsim cov leeg nqaij txawm tias muaj hnub nyoog laus yog 73-xyoo-laus crossfitter Jacinto Bonilla, uas ua ntau npaum li cov tub ntxhais hluas tsis tau ua npau suav txog.