Abanye abaqeqeshi abanqamlezayo banengxaki yokungachumi! Amadoda ane-testosterone esezantsi kakhulu, ukubala kwesidoda okungalunganga, kwaye akakwazi ukufumana ulwakhiwo. Abasetyhini nabo abakhuselekanga. Ukuzivocavoca ngamandla ixesha elide kuchaphazela i-ovulation yabo, kwaye bakwathintelwe kwimpawu ebizwa ngokuba yi "pelvic hypertonia", eyenza inkqubo yabo yokuhambisa ibuhlungu ngakumbi.
Ukongeza kwi-crossfit, ezinye iibhayisikile ezihamba umgama omde kunye neembaleki zemarathon zineengxaki ezifanayo.
Ewe, ndiyavuma ukuba le yinto eyothusayo, mhlawumbi le midlalo ayilunganga, kodwa ukugqwesa ngaphezulu akulunganga. Ifuthe lokugqwesa ekusebenzeni ngokwesondo alithandabuzeki, kwaye uphando olunzulu lwenzululwazi luyayixhasa le mbono.
Uqeqesho olugqithisileyo alonelanga. Ukugqithisa kuyingozi kakhulu. Uninzi lwabantu luyazi ukuba ukugqwesa ngaphezulu kunokubangela ukudinwa kwaye kwenze kube nzima ukubuyela kwimeko yesiqhelo. Kodwa enyanisweni, ukwenzakala kokugqwesa kungaphezulu lee kunoko. Eli nqaku liza kwazisa ngokufutshane ngempembelelo yokucinezelwa komsebenzi wokuzala kwabantu.。
Kwiminyaka embalwa edlulileyo, abaphengululi kwiYunivesithi yaseNorth Carolina bafunda ngeziphumo zoqeqesho lokunyamezela ekusebenzeni ngokwesondo kubantu abancinci abasempilweni. Uphando lukhokelwa ngu-Anthony Hackney. Oku ayizizo iziphumo ezibizwa ngokuba ziziphumo zophando eziqokelele abantu abathathu okanye abahlanu kuphela kwaye baqokelela idatha ethile ngokungacwangciswanga. Luphando olunzulu oluqhutywe ebusweni bezifundo ezingaphezulu kwe-1,300 ze-18-60 ubudala. Isifundo ekugqibeleni sifumene isiphumo sokugqithisa ekusebenzeni ngokwesondo kwizifundo ezili-1077.
Ukuya
Injongo yolu phando kukucacisa ubudlelwane phakathi kwexesha lokuzilolonga, ukuqina komzimba, ubudala kunye nomnqweno wesini.
Indlela yophando isekwe kuphando lwemibuzo. Abaphandi benze iinzame ezithile zokuqinisekisa ukuthembeka kweziphumo zophando lwemibuzo. Babhekisa kulwazi oluninzi olunxulumene nobuchwephesha ukuseta amaphepha emibuzo. Umzekelo, basebenzise iphepha lemibuzo leMidlalo leHlabathi kunye neKhweshine yeBaecke yemibuzo enxulumene nokuzilolonga, kunye neengcebiso zeAmerican Heart Association. Imibuzo malunga ne-libido ibhekisa kwimibuzo yemibuzo enje nge-androgen yokusilela kwimibuzo, iitafile zokulinganisa ubungakanani, kunye neetafile zeempawu zamadoda amadala aqhelekileyo asetyenziswa kuphando lwezonyango.
Olu phononongo luthathe unyaka omnye, kwaye kwenziwa uphando lwemibuzo kwizifundo rhoqo kwiinyanga ezine kunyaka wonke. Izifundo zazibandakanyeka kwezemidlalo kubandakanya ukubaleka, ukuhamba ngebhayisikile, ukuqubha, kunye nokuphakamisa iintsimbi. Inani elikhulu ledatha efunyenwe kuyo linokushwankathelwa ngolu hlobo lulandelayo:
Ukuya
1. Umnqweno wesondo uhambelana kakhulu noqeqesho kunye nexesha loqeqesho. Umnqweno wesini wabaqeqeshi abaphantsi ukuya kwinqanaba eliphakathi liqhelekile ngakumbi kunelo labaqeqeshi abaphezulu;
2. Umnqweno wesini wabaqeqeshi bexesha elifutshane ukuya kweliphakathi uqhelekile ngakumbi kunowabaqeqeshi bexesha elide.
Ngokukodwa, inani labantu abaqeqesha iiyure eziyi-1-16 ngeveki zinomnqweno wesini oqhelekileyo ophindwe kane kunenani leeyure ezingama-20-40 ngeveki.
Ngokufanelekileyo, ukuba ukhetha uqeqesho oluphezulu, ke amaxesha oqeqesho kunye nexesha loqeqesho kufuneka lincitshiswe ngokufanelekileyo.
Ukuba kufuneka wenze uqeqesho oluphezulu kunye noqeqesho lwexesha elide, ubuncinci ungayenzi ixesha elide.
Umzimba womntu unokumelana nokuqina okuphezulu kunye noqeqesho lwexesha elide, kodwa ukuba ihlala iiveki okanye iinyanga ezininzi, iya kuba yintlekele ekusebenzeni ngokwesondo. Ukuzivocavoca i-Aerobic kuya kunciphisa i-libido yamadoda.
Ukuya
Uphando lukaHackney aluzange luhlawule kakhulu amanqanaba e-testosterone, kodwa uninzi lwabaphengululi banezifundo zexesha elide zibonakalise ukuba ukugqwesa ngaphezulu kunokuwanciphisa amanqanaba e-testosterone kwaye ngalo ndlela kunciphise i-libido. IKomiti yeOlimpiki yeHlabathi nayo iyile ixesha lokuchaza le meko, ibizwa ngokuba kukunqongophala kwamandla kumdlalo.
"Ukuzilolonga kakhulu kuya kuchaphazela impilo yokuzala" sele isisihlonipho, kwaye kwezinye iimeko kunokubangela umonakalo wexesha elide. Umzekelo, "umdlalo we-hypogonadism oyindoda".
Umthambo "ophakathi" uhlala unyusa ukugcinwa kwe-testosterone kwaye ukonyusa impilo yokuzala. Ukugcinwa kwe-testosterone kunxulumene nezinto ezininzi, ezinje ngenani lamaqela omthambo, rhoqo, ukulandelelana, kunye nolona khetho lubalulekileyo lweentlobo zomthambo.
Ukuzivocavoca umzimba okusebenzisa amaqela emisipha amakhulu kunesiphumo se testosterone. Umzekelo, ii-squats ezitsibayo zinobuchule obuphezulu kakhulu be testosterone kune-bench press (15% vs 7%). Kodwa ingxaki kukuba oku kunyuka kwamanqanaba e-testosterone kuhlala kuyinto yethutyana, kwaye akukho bungqina bucacileyo bokubonisa ukwanda kwexesha elide.
Ngamanye amaxesha ukwehla kwe testosterone kwenzeka kwiintsuku ezimbalwa emva kokuzilolonga.
Ukuya
Oku kunokuba kunxulumene nomlinganiso wehomoni ochaseneyo phakathi kwecortisol kunye ne testosterone emzimbeni womntu. Ukunyuka kwe-cortisol ebangelwa luqeqesho oluphezulu kunokubangela ukwehla kwamanqanaba e testosterone. Abanye abaphengululi banike ezinye iinkcazo ngophando:
1. I-Testosterone iya kuguqulwa ngokukhawuleza ibe yi-dihydrotestosterone yemetabolite, ebonakalisa ukwehla kwenqanaba le testosterone egazini, kodwa ungakhathazeki, i-dihydrotestosterone ayinabungozi emzimbeni womntu kwaye iyakwenziwa ngokukhawuleza emzimbeni.
2. Ukonyuka kwamanqanaba e testosterone kuya kukhulisa ukwamkelwa kunye nokuphendula kwezamkeli ze-androgen. Yiyo le hormone-receptor complex eqala ukuhlanganiswa kweprotheni ye-muscle. Ngamanye amagama, uninzi lwe testosterone eyonyuliweyo iyabopha kwi-receptor yeprotein synthesis elandelayo, ekhokelela ekwehleni kwinqanaba le testosterone kwiintsuku ezimbalwa emva kokuzilolonga.
Ukuya
Ukwehla kwexesha elifutshane kumanqanaba e testosterone emva kokuzilolonga kubangelwa zezi zizathu zingasentla, kodwa oku kwahlukile kunciphiso lwexesha elide kwi-testosterone ebangelwa kukugqithisa okukhankanyiweyo kufundo lweHackney.
Ke ukugqwetha kubachaphazela njani abantu basetyhini?
Ukuya
Uphando lukaHackney lutyhila ifuthe lokugqithisa emadodeni, kodwa ungacingi ukuba abasetyhini abanakuba nasiphumo.
Uninzi lophando olufanelekileyo kwabasetyhini luqeqesho olunye. Injongo kukufunda ubudlelwane phakathi kwenkqubo yokuzala yabasetyhini kunye nokuzilolonga. Ukuzilolonga okwexeshana kuya kuyonwabisa imizwa yabasetyhini kwaye kwandise oko kubizwa ngokuba yi "vagin pulse amplitude". Ngokwemigaqo yabantu, ukuzilolonga kungakhuthaza ukuxinana kwabasetyhini kunye nokwandisa umnqweno wesini.
Nangona kunjalo, imithambo ekhankanywe kolu phando ngokubanzi ayidluli kwimizuzu engama-45, eyahluke mpela kubaqeqeshi be-crossfit, iimbaleki zemarathon, okanye abantu abathanda umthambo abaqeqesha ixesha elide ama-5-7 amaxesha ngeveki.
Ukuya
Ukugqwesa kwabasetyhini ixesha elide kubangela iingxaki ezifanayo emadodeni. Zonke zingumsebenzi wokungasebenzi komzimba / ihypothalamic, ekhokelela ekwehleni kwinqanaba le testosterone kunye neestrogen. Ngapha koko, nje ukuba amanqanaba omzimba obhinqileyo ancitshiswe abe malunga ne-11%, iya kubangela ukungalali kwenkqubo yokuzala, eya kuthi ikhokelele kwiimpawu ezinje ngokuyeka ukuya exesheni kunye ne-libido ephantsi.Impembelelo yokugqitha kwabasetyhini ikwabonakaliswa nakwimisipha yomzimba ekhethekileyo yamabhinqa.
Ukugqithisa ngaphezulu kuya kubangela iqondo elithile lokuqina kwemisipha ye-pelvic, eya kuthi ikhokelele kwintlungu ngexesha lokwabelana ngesondo. Uxinzelelo olugqithisileyo kwezinye iindawo zezihlunu ziya kuthi zichaphazele izihlunu zomgangatho we-pelvic. UPhysotherapist uJulia Di Paolo uthe:“Uxinzelelo lwe-gastrocnemius luya kubandakanya i-hamstrings, kwaye uxinzelelo lwe-hamstrings luza kubangela ukuqina kwemisipha yomgangatho we-pelvic. Ke ngexesha labucala. Into efunekayo ayisiyongqinisiso kuphela, kodwa funda nendlela yokuphumla. Inqaku elinye elibalulekileyo kukuthintela ukugqitha.
Ixesha Post: Aug-02-2021