Momwe mungakulitsire kukula kwa anthu kunyumba

Nthawi zambiri anthu amadwala lalifupi, makamaka amuna. Komabe, vuto angathandize, popanda ndalama yapadera ndalama, koma bwino anayesetsa.

Titafunsa momwe tingakulitsire kukula kwa munthu kunyumba, ndikosavuta kukhazikitsa momwe izi zingathekere.

Muyenera kumvetsetsa kuti zomwe zimayambitsa nthawi zambiri zimakhala kusowa kwa chakudya, kusachita masewera olimbitsa thupi, kugona kapena kugwira ntchito molimbika, osati kungobwera mwatsopano. Ngakhale makolo ocheperako, ana amakula nthawi zambiri.

Pofufuza njira zowonjezera kukula, munthu amawona kuti njirazi ndizogawika mwa mawonekedwe (ndiye kuti, mothandizidwa ndi njira zina mutha kuwoneka zazitali kuposa momwe muliri) komanso zenizeni (mothandizidwa ndi masewera olimbitsa thupi).

Ngati mayi ndi waufupi, ndizosavuta kuchotsa. Choyamba, nsapato zazitali-nsapato (koma simungathe kuvala nsapato zokhala ndi zingwe zomwe zimakhazikika mozungulira mwendo: izi zimafupikitsa kutalika kwa mwendo), mathalauza olimba, tsitsi lalitali.

Koma ambiri Chofunika - ndi kaimidwe zolondola, chifukwa izo zimatengera chikhalidwe cha kukula nsana. Ngati pali chopondapo, muyenera kuchithetsa - izi zimangowonjezera masentimita angapo okula.

Ngati bambo akuyenera kukula, ndikofunikira, choyambirira, kuti athandize kudziwa kuti cholinga chake chidzakwaniritsidwa. Zowonadi, anthu ambiri adakwanitsa kukula ndi masentimita khumi, ambiri - ochulukirapo.

Chifukwa chake, chinthu chachikulu ndikukhazikika. Ndikofunikira kuwonetsetsa kuti msana ndi, ngakhale kuti mugwire osati poyenda, komanso mutakhala pantchito. Mukamayenda, ndikosavuta kuyang'ana - manja ayenera kukhala chimodzimodzi kumbali, osati kutsogolo, chifukwa amasunthika mukameta.

Kusankha zina zowonjezera kukula kwa anthu kunyumba, asinthe menyu. Onetsetsani kuti mumadya nyama yabwino ndi mkaka, makamaka tchizi chokoleti, chomwe chili ndi calcium: ndi zida zomangira mafupa. Zipatso ndi ndiwo zamasamba zimafunikira tsiku ndi tsiku: chilichonse chimakhala ndi nkhokwe ya mavitamini, popanda omwe thupi limakhala losasangalala. Ndipo mu boma Umasiya yocheza nkhokwe pa njira, koma zofunika kwambiri zikhale ndi moyo. Chifukwa chake, muyenera kudya karoti yaiwisi yaiwisi tsiku ndi tsiku, koma onetsetsani kuti ndi wowawasa kirimu kapena mafuta a masamba - vitamini A samayamwa bwino popanda mafuta.

Mutha kusinthanso pazinthu zapadera za osewera omwe ndi amtali - osewera mpira wa basketball, othamanga, osambira ... Onetsetsani kuti mwatenga calcium. Mutha kugula mugulitsa mankhwala, kapena mutha kupanga chipolopolo cha mazira a nkhuku: kusenda chigamba cha mafilimu amkati, kupera ndi ufa ndikuwutenga katatu patsiku, supuni, kusungunuka m'madzi. Kuposa mphindi makumi awiri pamaso chakudya kuphunzira kashiamu mu kugaya chakudya. Mwa njira, kusintha chimbudzi palokha, muyenera kumwa kapu ya chakumwa chilichonse pafupifupi theka la ola musanadye - madzi oyera, msuzi, compote, tiyi.

Koma mowa ndi akanthawi kung'anima chilakolako - chabe maganizo. Koma usiku, kupendekera pang'ono kwa vinyo wofiira wabwino kumakhala kothandiza - vinyo wofiira amasintha magazi, ndikupanga maselo ofiira amthupi mwachangu. N'chimodzimodzinso ndi zipatso zonse ofiira ndi masamba, makamaka beetroot.

Chinthu yotsatira pa pulogalamuyi ndi kuonjezera kutalika kwa munthu kunyumba, adzakhala pothetsa mavuto ndi tulo. Popeza maselo amagawikana ndendende m'maloto, ndiye kuti kukula kumapitilirabe, chisamaliro chiyenera kutengedwa kuti tulo timveka komanso bata.

Ngati tsikulo linali lovuta, panali zovuta, muyenera kugona pambuyo pa tsiku osachepera maola asanu ndi limodzi, ndipo moyenerera - asanu ndi atatu. Pali mitundu ingapo, kuphatikizapo wowerengeka azitsamba yolimbikitsira kugona, muyenera kutengera kwa iwo ngati malotowo ndi oyipa, osokoneza, ndi maloto olemera.

Muyenera kugona pabedi lolimba, koposa zonse - pabedi lamatanda lamatabwa kuti msana usagwire. Ngati kukonda malo ogona kuli kumbali yanu, muyenera kutenga pilo kuti mutu usagwire, koma uli pamlingo ndi msana, ndiye kuti thupi lomwe limalota silimawononga mphamvu kuti likhalebe ndi mutu.

Ndikofunikira kwambiri kuyambitsa kuumitsa - thupi limadzimva kuti limasamaliridwa ndikulimbikitsidwa.

Chofunika kwambiri ndi gawo lomaliza, lomwe lidzapereke zotsatira zomwe mukufuna - masewera apadera olimbitsa kukula.

Chosavuta kwambiri koma chothandiza kwambiri ndikukoka pa bar yopingasa. Mutha kuzipanga nokha mwa kukonza pachitseko kapena pakati pa khoma m'khonde.

Ntchito Choyamba ndi chofunikira ndi kuonjezera kukula anati bismuth. Kufunika kukangamira pa bala motalika monga kukhala moyo manja. Optimally - 10-15 mphindi iliyonse ikulendewera. Tsiku lililonse kangapo patsiku, muyenera kuchita zingapo ndikupachika kufikira manja anu atamasuka.

Chachiwiri ndi kukoka. Onjezerani kuchuluka kwa zokoka pang'onopang'ono. Muyenera kuyamba ndi kukoka katatu mpaka kasanu pa nthawi, koma muzichita kangapo kasanu mpaka kasanu ndi tsiku. Popita nthawi, muyenera kuyesa kukankha manja kumtunda wopingasa kuti kukoka kumafunikira kulimbikira, zomwe zikutanthauza kuti mutambasulire msana.

Chachitatu chikulendewera ndi miyendo yokwezedwa. Tengani bar yopingasa kuti manja anu atembenuke kumaso, kukoka m'mapewa ndi kukweza miyendo yanu pakona madigiri 90. Khalani mu udindo uwu kwa nthawi yaitali ndithu. Patapita nthawi pang'ono zina, Bwerezani kukambiranako atasinthana maudindowo 2-3.

Mofananamo, ndi miyendo yokwezeka, muyenera kutembenuzira thupi lanu lonse kumbali, osagwedezeka, osalala, ndikuyesera kuti mutu wanu ukhale m'malo amodzi.

Thupi likakhala lolimba pang'ono, mutha kuyesa kupachika ndi katundu womangidwa ku miyendo. Nenani miyala yaying'ono yamchenga. Mukamalimbitsa, muyenera kuwonjezera kulemera ndikukutambitsani mikono yanu pazingwe zopingasa.

Mutha kutsegulanso miyendo yanu, ndikuigwadira pamaondo kuti ikhale pachifuwa.

Kukoka-kwina pamtunda wopingasa kumafunika kuzikika ndi ma sapoti. Ayeneranso kumangidwa pang'onopang'ono kuti minofu ikhale chizolowezi chatsopano, chomangidwanso, cholimba komanso cholimba.

Njira inanso, yotsimikiziridwa, kuchuluka kwa kukula kwa munthu kunyumba, imatchedwa kukwera kwambiri. Mutafotokozera mfundo yomwe yakonzekera kufikira ndi dzanja lanu, muyenera kudumpha kambirimbiri mpaka mfundoyo italembedwa. Jumping kuyamba kuthamanga ndi miyendo osiyana. Pamene mfundo ndi kupeza mosavuta, inakonzedwa lotsatira apamwamba ili.

Ngati mutha kugwiritsa ntchito khoma la masewera olimbitsa thupi, mutha kuchita masewera olimbitsa thupi kuti mukhale ndi gawo lotsika la msana. Nafenso pakhoma akhoza kumakhalamo zosiyanasiyana mipando.

1. Mwendo umodzi (mwachitsanzo, kumanja) uli pafupi kulowa pamphambano, manja atatu atagwira pakhoma. Pansi pa mwendo lake lamanja, kumanzere Tengerani mkulu monga zotheka ndi zina kumbuyo. Phazi lililonse pafupifupi nthawi 5-6.

2. Kuyimirira pansi moyang'anizana ndi khoma, mikono pansi, kukwera zala, kukweza manja nthawi yomweyo, kudutsa mbali, kulumikiza manja kumbuyo kwa chikhato cha dzanja, kutambasula - inhale. Mosiyana ndi mpweya.

3. Kuyimilira ndi mapazi onse pa bar yopingasa yakhoma ya 3-4, manja anu atakweza pamwamba kwambiri momwe mungathere, kuti muyimirire. Chembani mphindi imodzi.

4. Bwerezani masewera olimbitsa thupi 2.

M'pofunikanso kuchita Zochita kwa atolankhani - Zochita ngati kukulimbikitsani minofu m'mimba, chifuwa ndi miyendo. M'pofunikanso kuti squat, ndipo ngati n'kotheka mothamanga. Poyamba, padzakhala othamanga ang'onoang'ono, pafupifupi 50, koma pafupifupi mwezi umodzi muyenera kuthamanga pafupifupi theka la ora - kuthamanga kosiyanasiyana kuti mulimbikitse minofu ya miyendo ndi kumbuyo. Kuthamanganso kuyenera kukhala kovuta. Alekerera akuthamanga phiri kapena chitunda kumene kuthamanga mofulumira ngati nkotheka. Bwerezani kangapo.

Nthawi zonse muyenera kuchita zopendekera, kudumphira m'malo, milatho, ma twins, kugwirana manja ndi miyendo, kutambasula zingwe zama rabara kapena chowonjezera: malekezero amodzi amakhala kumapazi - kukoka enawo momwe angathere. Ndiponso, pamene thupi kwambiri, kuyamba visy pa bala chadodolido.

Masewera olimbitsa thupi omwe ali ndi mpira, kuthamanga ndikusambira ndiwothandiza kwambiri kuti akule.

Chifukwa chiyani tikukula

Munthu amakula ndikukula kutalika kwa mafupa. Ndipo njirayi imakhalapo mpaka mafupa akukula - magawo a cartilaginous mu msana ndi kumapeto kwa mafupa a tubular - atsekeka kwathunthu. Malingana ngati minofu yopanda ma coarse imapezeka m'malo awa, kuwonjezeka kwakukulu kwa kutalika kwa thupi kumatheka motsogozedwa ndi mahomoni okula. Magawo ochita cartilaginous akafika zaka, izi zimalepheretsa kukula kwina.

Likukhalira kuti kukula chifukwa cha kukulitsa mafupa pambuyo pa zaka 25 sikungagwire ntchito, pokhapokha mothandizidwa ndi opaleshoni. Koma ndikotheka "kutambasula" thupi lanu masentimita angapo owonjezera. Ndipo sizovuta kwambiri.

Momwe mungakulitsire kukula

Izi zitha kuchitika mwa kutambasula ma disc a intervertebral disc. Chowonadi ndi chakuti mzere wamunthu umakhala ndi ma vertebrae 24, sacrum ndi mchira. Pakati pa vertebrae pali ma disc a intervertebral disc omwe amawazindikira ndikutenga katundu ndikupereka kusinthika kwa msana chifukwa chakuti amakhala ndi minyewa yofanana ndi cartilage. Ndipo ngati ndi cartilage, ndiye kuti imatha kutambasulidwa, zomwe zimapangitsa kuti thupi lizikula.

Ndipotu, anthu ambiri mu 2-6 cm (ndi zambiri) pansipa kukula pazipita zotheka. Izi ndichifukwa cha ma spongy mawonekedwe a ma intervertebral disc, omwe amakakamizidwa ndi mphamvu yokoka komanso kuthamanga, komwe kumatha kuchitika, mwachitsanzo, ndi kukhazikika bwino, kukweza zolemera pamwamba pamutu.

Chifukwa chake, ngakhale mutamachita masewera olimbitsa thupi a msana, kutalika kwanu sikungakhale kosasintha, pokhapokha mutakonza mawonekedwe anu, siyani kukweza zolemera pamwamba pamutu panu, osalimbitsa minofu yanu ya torso.

Mungathe kuwonjezera zochuluka motani

Tiwerenge. Pali ma disc a 23 ophatikizira msana. Ngati lirilonse limatalikirana 3mm, ndiye kuti mutha kuwonjezera kutalika kwa 7 cm. Sichoyipa, sichoncho?

Pali milandu yodziwika pamene wochita sewero limodzi amatha kukula pamtunda pafupifupi masentimita 16 pokhapokha atatukula msana.

Pomaliza

Ngati munayamba kutukula msana, ndiye kuti musaiwale kulimbitsa minofu ya torso, makamaka makanema. Zowonadi, kulimba kwamisempha yanu, kumalimbana kwambiri ndi kukakamizidwa, komwe kumachitika chifukwa cha mphamvu yokoka kapena kutsika kwa thupi.

Ndipo kumbukirani: kutambasula thupi lanu masentimita pang'ono sikovuta, komanso kutaya masentimita ngati mumasiya kuchita masewera olimbitsa thupi pafupipafupi.

Zinthu zomwe zimakhudza kukula kwaumunthu.

Pali zinthu zitatu zazikulu zomwe zimapangitsa kukula kwa anthu mwachangu.

Khalidweli. Anthu atali, monga lamulo, ali ndi ana amtali ofanana.
Matenda Matenda a impso, chiwindi, mapapu, dongosolo la endocrine ndi zina zotero zimachepetsa kukula kwaumunthu.
Moyo. Zakudya zoyenera, moyo wokangalika, kuchira kwabwino kumathandizira kuti mawonekedwe amtunduwu azindikire mpaka pamlingo waukulu.

Amakhulupirira kuti pafupifupi 80% ya kukula kwake imatsimikiziridwa kuchokera kubadwa komanso 20 - njira ya moyo, komanso zinthu zakunja. Kusiyana kwa kukula pakati pa amuna ndi akazi ndi chifukwa cha ntchito yayikulu yamtundu umodzi womwe umakhudza mapangidwe amafupa. Mmene ntchito zake, kuchepetsa kutalika kwa munthu. Popeza geni ili mu chromosome ya X, yomwe ilinso yochulukirapo mwa azimayi, imakhala yogonana kwambiri. Choncho kukula yaikazi zambiri 10-12 masentimita m'munsimu wamwamuna.

Zolimbitsa thupi kuti mukulitse kukula.

Ngati mukufuna kudziwa ngati ndizotheka kukulitsa kukula, osati mwakuwona, ndiye kuti "Fomu" ndi yanu. Pachifukwa ichi, mapulogalamu apadera adapangidwa ndipo adayesedwa kale ndi ambiri omwe amalola munthu kukula zenizeni. Njira zodziwika bwino zokulira zimaperekedwa pansipa.

Njira ya Tranquillitati. Zochita zochokera munjira imeneyi zidapangidwa poyambirira kuti zithetse mkhalidwe wa anthu omwe akumva kupweteka m'khosi ndi magawo osiyanasiyana a msana. Koma monga zidachitika, anthu omwe adagwiritsa ntchito njira ya Tranquillitati sikuti adangochira, awonanso kuwonjezeka kwawo.
Njira ya Norbekov. Njirayi imaphatikizapo masewera olimbitsa thupi omwe amasintha kusintha kwa thupi, kumanga cartilage pakati pa vertebrae, komanso masewera olimbitsa thupi omwe amalimbikitsa kukula kwa mafupa amiyendo. njira wolemba ananena kuti akhoza kuthandiza kuonjezera kukula mu 2-10 cm.
Zochita za Lonsky. Kuchita masewera olimbitsa thupi kwa ola limodzi m'mawa ndi ola limodzi madzulo, mutha kukula ndi masentimita angapo. M'pofunikanso kusewera mpira ndi kuphunzitsa mu dziwe.
Njira ya Berg. Zoti munthu amatha kuwonjezera kutalika kwake mpaka zaka 20, A. Berg anali m'modzi woyamba kufunsa. Iye anati zaka 30 kuti akhale pamwamba amawaganizira. Chowonadi ndi chakuti munthu aliyense ali ndi nkhokwe zokulira ndipo njira ya Berg idapangidwa kuti iwadzutse. Sipangokhala ndi masewera olimbitsa thupi omwe amagwiritsa ntchito mkeka wokhala ndi ma spikes ndi simulators, komanso masewera olimbitsa thupi. Ndikofunikira kuthana ndi nthawi yogona musanadutse komanso mutadzuka m'mawa.
Njira ya Evminov. Pali zofananira ndi njira ya Norbekov. Zochita Evminov zimagwiridwa pa bolodi wapadera. Malinga ndi wolemba, maluso ake amathandizira kukula msinkhu uliwonse ndi masentimita osachepera 3-5. Izi zimachitika chifukwa chobwezeretsanso ndikulimbikitsa zinthu zomwe zimayambitsa dongosolo la msana.
Zochita zolimbitsa thupi. Tanthauzo la njirayi ndikuti maphunzirowa amachitika mu nthawi yolowa thupi. Kugwira ntchito molimbika kumathandizira kukwaniritsa zotsatira zabwino. Zochita izi, kuwonjezera pakukula, zimathandizanso kwambiri kwa msana. Amathandizira kuthana ndi mavuto osiyanasiyana, monga intervertebral hernia, lumbosacral radiculitis, kusakhazikika bwino.
Maphunziro a njinga. Kuyenda ndi njira imodzi yothandiza kwambiri yokuza miyendo yanu. Ndikofunikira kukweza chishalo kuti miyendo ifikire pazoyala ndi zala zamiyendo uku akukwera. njinga yanu zonse oyenera maphunziro.
Kusambira Njira yabwino yosambira pakukula ndi maberezi. Ngati mumasambira pafupipafupi, thupi limasunthika mosalekeza, kusinthana ndi kupumula. Kuti mukule 2 cm kapena kupitilira, muyenera kuphunzitsa kwambiri - osachepera katatu pa sabata kwa ola limodzi patsiku.

Kuti mukule, kuphatikiza pakuphunzira masewera olimbitsa thupi nthawi zonse, ndikofunikira kudya moyenera, kukhala mumkhalidwe wopambana ndi kugona.

Udindo wazakudya pakukula.

Popanda kuchuluka kwa chuma yomanga ndi mphamvu thupi akapanda chuma kukula. Chifukwa chake, ngati mukuganiza mozama momwe mungakulitsire kukula kwanu, perekani chidwi chanu pa zomwe mumadya.

Ndikothekanso kukulitsa kapangidwe ka hormone yokukula ndi thupi ndikudya komwe kuli zakudya zochepa zomwe zimakhala ndi index yayikulu ya glycemic. Chepetsa kapena siyani maswiti okonzedwa, zinthu zopangidwa ndi ufa, ndi zipatso zabwino kwambiri pazakudya zanu. Nutritionists amalangizanso kumvetsera pakudya kwamadzulo. Patebulo madzulo ayenera kukhala zinthu zomwe zimakhala ndi mapuloteni ambiri komanso ochepa mafuta, mwachitsanzo, mazira, nsomba, nsomba, tchizi, zitsamba, mtedza, mbewu, nyemba. Zilibe yakuyipsa kudya chakudya tsiku ndi tsiku zina. Ziyenera kukhala ndi zinc. Izi zimalimbikitsa kupanga mahomoni opanga bwino.

Njira zosinthika zokulitsira kukula.

Pali njira zambiri zowonjezera zomwe zikukula. Izi ndi ntchito zokulitsa malembawo. Masiku ano, mitundu itatu ya machitidwewa imagwiritsidwa ntchito kwambiri.

Njira ya Ilizarov.Opaleshoni yogwiritsa ntchito zida za Ilizarov imakuthandizani kuti mupange miyendo yocheperako (6cm) kapena ntchafu (kutalika kwa 10 cm). Popeza ndizosatheka kufutukuka fupa popanda kuchitapo kanthu mwachangu, kugawa kwake kumtunda kumachitika. Nthawi zambiri izi ndi gawo lachitatu kumtunda kwa ntchafu kapena mwendo wotsika. Popeza pali miyendo iwiri m'munsi mwendo, yonse imathyoledwa. Nthawi yonse ya nthambi kutalikitsa Ilizarov zida waikidwa, nati kwa chimene chili chofunika kumangitsa kangapo patsiku. Pafupifupi 1 mm yakukula kotero amawonjezeredwa patsiku. M'pofunika kuti musafulumizitse liwiro kuti musamavutike.
Njira ya Bliskunov. Zimakhala zovutirapo, motero sizachilendo. Opaleshoni pamenepa amachitika pokhapokha pa femur, momwe zida zapadera zimapangidwira mwa kungoyambika pang'ono. Chida chilichonse chotere chimakhala ndi makina otchedwa ratchet, opareshoni yomwe wodwalayo amadzilamulira payokha.
Kutalikirana kwa miyendo pogwiritsa ntchito njira yophatikizira ya Reshetnikov. Njira inanso yowonjezera kukula idapangidwa ndi dokotala wothandizira wa Saratov A. N. Reshetnikov. Amachita zokulitsa mafupa pogwiritsa ntchito zida za Ilizarov ndi ndodo zapadera zomwe zimakhala mkati mwa minofu yamafupa. Pakangotha mwezi umodzi, munjira imeneyi ndizotheka kupeza malo owonjezera omwe amayendetsedwa ndi masentimita 3-4. Kenako zida zamagetsi zimachotsedwa ndipo ndodo zimasiyidwa mkati mwa fupa. Kukonzanso kumatenga milungu ingapo, pambuyo pake munthu amatha kuyendetsa ngakhale kuyendetsa. Ndodo zimachotsedwa patatha zaka 1.5-2 pambuyo pa opareshoni, pomwe zidutswazo zimafafaniziratu.

Mafunso okhudza kukula. Zapamwamba 5

Pomaliza, tiwone mafunso omwe amafunsidwa nthawi zambiri ndi omwe akufuna kukhala atali.

1. Kodi munthu amatha kumera atakwanitsa kukula?

Mwinanso ngati madera okula akhoza kudzutsidwa mwanjira ina. Amadziwika kuti kuchitira pafupipafupi mafupa kumawapangitsa kuti akule bwino kuti athe kusintha mkhalidwe wakunja. Kwa akatswiri othandizira kutikita minofu omwe amagwira ntchito nthawi zonse ndi zala zawo, mafupa ali m'manja mwawo amakula nthawi yayitali. Kwa osewera a basketball ndi volleyball, dzanja lotsogolera limakonda kutalika kuposa osazindikira. Omenyera nkhondo omwe amakankha kwambiri ali ndi miyendo yayitali, ngakhale atakula. Mwachiwonekere, chilengedwe chimapereka kutalika ndi kukulitsa kwa miyendo pa nthawi iliyonse, ngati pakufunika kofunikira.

2. Kodi kupanga thupi kumakhudza bwanji kukula?

Yabwino ndi njira yoyenera yophunzitsira.

3. Kodi kuchuluka kwa thupi kumasintha ndi kukula kwakukulu kudzera mu masewera olimbitsa thupi?

Thupi laumunthu limatha kusunga kuchuluka komwe kulimo.

4. Ngati zotsatira zomwe zakwaniritsidwa zachitika kale, ndikofunikira kuphunzitsa kwambiri kuti musataye phindu lomwe mwapeza?

Nthawi zambiri mukamanga zoposa 5 cm, kukula komwe kumayesedwa ndikusungidwa ndipo kumakhala nanu. Ngati mukukwanitsa kukula masentimita 1-2, ndiye kuti izi zitheka zimakhala zakanthawi, ndipo ndibwino kupitiliza maphunziro.

5. Kodi kugona kumathandiza bwanji?

Kugona mokwanira kumakhala kofunikira kwambiri pakukula kwa thupi. Ndi pakati pa kugona komwe gawo lalikulu la mahomoni somatotropin amapangidwa. Ngati munthu akusowa tulo nthawi zonse, ndiye kuti ngakhale kuchita masewera olimbitsa thupi nthawi zonse kuti muwonjezere kukula sikungamuthandize kwambiri.

Ngati ndinu wamfupi, izi sizitanthauza kuti mudzakhala naye moyo wanu wonse. Inu nthawi zonse ntchito njira zoyenera kwa inu, Ankadziwanso ndi malangizo pamwamba akufuna kuti moyo, kalembedwe ndi zakudya. Kupirira, chipiriro ndi chikhulupiriro kuti muchita bwino zidzakuthandizani posachedwa kukwaniritsa cholinga chanu.

Ine kwenikweni ndikuyembekeza kuti zinthu izi zakhala zothandiza kwa inu ndi mafunso ochepa ngati n'zotheka kuonjezera kukula ndi mmene. Zabwino zonse!

Zomwe zimakhudza kukula kwaumunthu?

maphunziro Scientific akusonyeza kuti mapangidwe kukula munthu mbali yaikulu ndi ankaimba zinthu makamaka majini, ndi ndiwe wa mtundu makamaka. Zinthu zoyambira (mwachitsanzo, zakudya zomanga thupi zowonjezera mapuloteni komanso kuchita masewera olimbitsa thupi nthawi zonse) sizimaposa 15-20% ya zotsatirazo (1). Mwanjira ina, kukula kwa munthu kumayikidwa ndi chilengedwe asanabadwe.

Kafukufuku akuwonetsa kuti kutalika kwa bambo wa ku Russia ndi pafupifupi 175-177 cm (2), komwe kumakhala chiwerengero cha amuna ku Europe ndi North America - 176 cm. Komanso, kutalika kwa azibambo ku Latin America ndi 170 cm, ndipo ku Asia maiko - okha masentimita 165. Kutalika kwakukulu kwa mkazi waku Russia kumatanthauza 169 cm.

Momwe mungakulire ndi 5 cm - malamulo akuluakulu

Kutsatira malamulowa pansipa, mutha kukula (kapena, ndendende, “kutambasuka”) mwa 3-5 masentimita ngakhale mutakula. Kuti muchite izi, simudzasowa othandizira okwera mtengo kapena opweteka opweteka mwendo. Wokwanira kusintha zovala zanu kalembedwe ndi thupi Zochita zonse wapadera kwa msana ataweramuka.

Falitsa mapewa anu. Kusunga mayendedwe olondola ndi mapewa osungunuka komanso kumbuyo ndi njira yosavuta yochepetsera masentimita angapo. Pali masewera olimbitsa thupi ambiri omwe amatha kukuthandizani kuti muwongoze msana wanu - ambiri a iwo amabwerekedwa ku yoga.
Lekani kusaka. Nthawi zonse amakhala pampando (kuyambira pantchito muofesi, kutsiriza ndikuyendetsa galimoto) kumayambitsa kuphwanya kwa mawonekedwe. Komanso ndizovulaza kuti mukamagwiritsa ntchito foni yam'manja muyenera kuyang'ana pansi - imakupangitsani kuti muwoneke. Zotsatira zake ndikuchepa pang'onopang'ono kwa masentimita pang'ono.
Pitani mukasambe. Kusambira kumayesedwa ngati chimodzi mwazinthu zofunika kwambiri pakulimbitsa thupi. Komabe, kuti muwonjezere kukula, muyenera kuphunzira kusambira osachepera 1-2 km pa phunziroli, ndikusintha masitayilo a "zokwawa" ndi "gulugufe", osati kumangoyenda mu dziwe kwa mphindi 10 pa sabata.
Chitani zolimbitsa thupi pamingala yopingasa. Minofu yolumikizidwa kumbuyo ndi mapewa sikungapangitse kukonzanso koyenera tsiku ndi tsiku, komanso kukhazikitsa maziko a masewera olimbitsa thupi. Kumbukirani kuti zoyeserera zabwino kwambiri zakupangira msana kumtunda wopingasa ndi kukoka - iwo "amawongolera" msana wanu ndikuthandizira kukula.
Valani mitundu yoyenera. Zovala zimatha kupangitsa munthu kukhala wowoneka bwino kapena wotsika. Kuphatikiza kwabwino kwambiri kwa kutalika kowonjezereka ndi kuphatikizika kwa "kuwala pansi + pamtambo wakuda" - mwachitsanzo, mathalauza oyera ndi T-sheti yakuda yokhala ndi kolala ya pakhosi la V. Mosiyana ndi izi, ma jeans otambalala komanso jekete lalitali limapangitsa munthu kukhala wotsika.
Sinthani tsitsi. Amawoneka bwino kukula ndi masentimita angapo amathandizanso tsitsi lopukutidwa ndi gel osita. Pa nthawi yomweyo kuyiwala za zotsatira za "tsitsi yonyowa" ndi ntchito kokha matte makongoletsedwe zedi yaing'ono. Musanayambe ntchito gel osakaniza, tsitsi ndi bwino kuti azisamba ndi kupukuta tsitsi choumitsira, kukweza iwo.
Onjezani kuchuluka kwa mapuloteni muzakudya zanu. Kafukufuku akuwonetsa kuti kusowa kwa mapuloteni muzakudya za mwana ndi vuto lalikulu lomwe likulepheretsa kukula kwake. Zakudya zamasewera zolimbitsa minofu zingakhale zothandiza kwambiri ngati mutasankha kuchita masewera olimbitsa thupi nthawi zonse kuti musinthe ndikulimbitsa msana.

Kodi ndingapeze kutalika kwa 10 cm?

M'malo mwake, ndi wachinyamata yekha yemwe amatha kuwonjezera 10cm mpaka kutalika kwake mpaka msambo utatha, pomwe madera ake okukula amakhalabe otseguka - motere, masewera apadera otambasulira msana (kuphatikiza ma yoga ndi a Pilates), atapachikidwa pa bar yopingasa komanso makalasi osambira pafupipafupi amathandizira kutambasuka. Komabe, kwa anthu azaka zopitilira 20, njira zotere sizigwira ntchito.

Nthawi yomweyo, tikuwona kuti maphunziro aunyamata sayenera kutanthauza kuchita masewera olimbitsa thupi ndi masewera olimbitsa thupi. Kuchita masewera olimbitsa thupi koteroko kumakhala ndi vuto lalikulu pakukula kwa achinyamata ndi ana asukulu, popeza kulimba kwa zinthu zomwe zimachitika ndi ma dumbbells ndipo bar imalepheretsa mafupa kukula. Kuphatikiza apo, kuchuluka kwa testosterone (mahomoni akuluakulu owonjezera minofu) kumatseka malo okulira mwachangu.

Chakudya chofutukuka ndikukula

maphunziro Scientific kutsimikizira kuti alibe mapuloteni ndi zopatsa mphamvu mu zakudya amatsogolera mwana wa slowdown chilemba kukula kwa thupi. Mwachitsanzo, kutalika kokwanira kwa amuna aku North Korea ndi kotalika pafupifupi 7 cm kuposa kumwera - mwachiwonekere, sizomwe zimayambitsa chibadwa monga kuperewera kwa zakudya komanso kuperewera kwa mavitamini a mibadwo ingapo (3).

Kuti mwana azindikire bwino kukula kwa chibadwa chomwe angayikirike mwa iye ndikufalikira kwa masentimita ambiri, zakudya zake siziyenera kukhala ndi mapuloteni okha, koma masamba ambiri ndi mbewu zonse zomwe zingatheke. Komanso, kuwonjezera kukula kwa ana n'kofunika kumwa zonse nsomba kunyanja - gwero la opindulitsa Omega-3 mafuta zidulo ndi ayodini.

Zowonjezera Zakukula

Zofunikira kwambiri pakukula kwachilengedwe ndi vitamini D, komanso magnesium ndi zinki - pomwe kupeza mavitamini ndi michere yokwanira ndikofunikira kwambiri pazaka zoyambirira za moyo wa mwana. Mwatsoka, phwando la zinthu zimenezi mankhwala achilengedwe kapena zowonjezera mu zosatheka angathe kuwonjezera kukula kwa anthu akuluakulu.

Pankhani calcium, ubale pakati pa kukula anthu ndi ntchito mankhwala okhala kashiamu sagwirizana ndi kafukufuku wa posachedwapa. Kuphatikiza apo, sayansi ikukhulupirira kuti kugwiritsa ntchito calcium sikuwongolera mkhalidwe wa akulu m'mafupa onse (4). Mwanjira ina, mkaka wokhazikika sutha kukuthandizani kuti mukule.

Kutalika kwamunthu wamkulu

Kukula kwaumunthu kumatengera majini, kapena, makamaka, pa kukula kwa makolo. Ngati kukula kwa makolo sikokwanira, ndiye kuti mwa ana kukula nawonso kudzakhala kochepa. Munthu amakula pafupifupi zaka 17, motero ndizotheka kuwonjezera msinkhu wake masentimita angapo muubwana kapena unyamata.

Zotsatira za zakudya pakukula

Zakudyazi zikuphatikiza mkaka, nyama, nsomba, mazira, mbewu zosiyanasiyana, batala, mafuta a masamba, komanso masamba abwino ndi zipatso. Maswiti amatha kudyedwa pang'ono, chifukwa chakudya cha thupi chimapatsa mphamvu thupi. Ndikofunikira, komanso kuchuluka kwa chakudya chomwe chimatengedwa. Kupatula apo, ngati munthu sakudya mokwanira, ndiye kuti kukula kumayima. Izi ndichifukwa chakusowa kwa zomangamanga. Ngati munthu wadya kwambiri, ndiye kuti wanenepa. Kukwana kwathunthu kumatha kudzetsa matenda osiyanasiyana, chifukwa chomwe kukula kumayimanso. Muyenera kuyeza kulemera kwanu. Kunenepa kwambiri kapena kunenepa kwambiri kulinso bwino pakukula. Pali magome ambiri kuti azindikire kulemera koyenera kutalika kwake.

Moyo wathanzi komanso kukula kwamunthu

Kuti mukule, muyenera kukhala ndi moyo wathanzi. Izi zikutanthauza kuti muyenera kusiya zizolowezi zoyipa, kugona osachepera maola 8 patsiku, ndikuyenda kunja tsiku lililonse. Zizolowezi zoipa zimaphatikizapo nikotini, mowa, komanso mankhwala osokoneza bongo. Kukana kwawo kumalimbikitsa kukula kwaumunthu. Kuti muchite bwino kwamanjenje, ndikokwanira kugona pafupifupi maola 8 patsiku. Munthu akagona, timadzi tomwe timakula timapangidwa m'thupi, ndiye munthu amakula m'maloto. Kuyenda mu mpweya wabwino m'malo a pakompyuta monga ubwino wamanjenje dongosolo ndi thupi lonse. Ndikofunikira kuthamanga, kudumpha, kukhala ndi moyo wokangalika.

Kukula Opaleshoni

Njira yokhazikika yomwe imakulitsa kukula ndikuchita opareshoni. Kuwonjezeka kwa kukula kudzera pakuchita opaleshoni kumachitika chifukwa cha kutalika kwa miyendo. Fracture ya opaleshoni imapangidwa pamiyendo iwiri ndipo zida za Ilizarov zimapangidwira. Kenako, dzanja limakulitsidwa pang'onopang'ono, chifukwa cha kuyenda kwa ziwalo zamagetsi zomwe zimayenderana. Atamaliza kukulitsa, zida za Ilizarov zimakonza mafupawo ndipo zimakula limodzi. Zotsatira zomaliza zakukula zikuwoneka miyezi isanu ndi umodzi yokha pambuyo pake.

Kukula kwa Hormone

Kukula kwa kukula ndi mahomoni okula. Ngati thupi la munthu lilibe horoni, ndiye kuti kukula kumachedwa. Kuperewera kwa mahomoni kumatha kuchitika: kubadwa kwamtsogolo, kuvulala pakubadwa, chotupa muubongo, kapena kuvulala kwambiri muubongo. Zochizira odwala omwe ali ndi vuto la kuchepa kwa mahomoni, mankhwalawa amagwiritsidwa ntchito: norditropin, humatrop, inotropingormone, etc.

Njira zowonjezera kukula

Mulingo wa kukula kwaumunthu umatsimikiziridwa ndi zinthu zambiri. Ngati kuyambira nthawi yobadwa, madokotala sanazindikire kuti ali ndi matenda, ndiye kuti mawonekedwe ake ndiwowonekera mwachilengedwe, mmau ena, magwiritsidwe antchito oyenera amunthu pantchito zachilengedwe. Anthu ambiri amakayikira ngati ndizotheka kuwonjezera kukula kwathunthu, kutsatira boma tsiku lililonse. Tiyankha kuti ndizotheka. Njira zazikulu zopititsira patsogolo chitukuko ndizophatikiza:

masewera olimbitsa thupi nthawi zonse
dongosolo labwino la zakudya
kukana kwathunthu zizolowezi zoipa.

Mankhwala omwe angakuthandizeni

Pafupifupi mavitamini onse ndi omwe amafunikira kukula kwaumunthu. Ngati Mavitamini thupi adzachita comprehensively, izo kukhala bwino ndi mavuto ndi kukula thupi asapembedzere. Kuonjezera kukula kwa anthu, ndikofunikira kudya mankhwala omwe ali ndi mavitamini:

A- amalimbikitsa kusinthika kwa minofu yamafupa ndi ma cell, chifukwa chake ndi bwino kuwatenga kuti awonongeke kapena kuwonongeka kwa minofu,
B - imafuna kudya kwathunthu kwa B1, B2, B3, B5, B9 ndi B12, izi zimalola thupi kukula bwino,
C- imalimbikitsa kuyamwa kwazinthu zina mwachangu.
chigawo D- umagwiritsidwa kuonjezera kutalika kwa thupi mwa ana ndi akulu imathandi- kukhutitsa kashiamu chichereŵechereŵe.

Kodi kudya kuti mukule?

Zosapindulitsa kwenikweni pakukula kwa thupi zimaperekedwa ndi zakudya zoyenera. Zogulitsa Zakukula:

Mtedza. Ali ndi calcium, mapuloteni, potaziyamu, mitundu yambiri ya amino acid ndi mavitamini. Manja owerengeka a mtedza amachepetsa kuwonongeka kwa chakudya ndikupatsa mphamvu thupi. Mutha kuwonjezera zomwe zimapangidwira monga saladi kapena chimanga. Musanagone, mungamwe kapu ya mkaka yokhala ndi minofu yosankhidwa.
Mazira a nkhuku ndi mapuloteni oyera. Adzakhala ndi mphamvu yofunikira ndikuthandizira kukulitsa minofu. Mazira owiritsa amamwetsedwa ndi thupi popanda kutsata. Muyenera kudya mazira awiri m'mawa uliwonse komanso madzulo aliwonse.
Nyama. Ng ombe yokhala ndi mafuta ochepa kapena ng'ombe yamphongo imakhala ndi mapuloteni, zinc, chitsulo ndi zinthu zina zomwe zimakhudza kukula kwa thupi.
Oatmeal. Ndi iyo, mupeza chakudya cham'mimba ndi CHIKWANGWANI. Porridge imathandizira kukulitsa minofu ndi mafupa. Muli chitsulo, manganese, zinc, chromium, ayodini, potaziyamu, magulu a magulu A, K, E, B. Mutha kuwonjezera zipatso zouma, mtedza, uchi kapena maapulo ku porridge yophika.

Kodi ndizotheka kuwonjezera kukula ndekha?

Monga kafukufuku wasayansi akuwonetsa, munthu ali mu gawo la kukula mpaka pafupi zaka 20. Kuphatikiza apo, kuchuluka kwa msinkhu komanso malire ake ndi munthu payekha. Ngati simunafike nthawi yomwe mwawonetsedwa, musataye mtima. Kutsatira dongosolo yoyenera zakudya ndi zinthu zina Zochita yosavuta, mudzatha kukwaniritsa kuchuluka wake mechtu- kutalika kwa thupi.

Mwana kapena wachinyamata

Ndiosavuta kuti wachinyamata awonjezere kukula kuposa munthu wamkulu, kuyambira zaka 21, chifukwa mpaka pano anyamatawa akukula mwachangu, ndipo mwa atsikana gawo lodziwika likuwonekeratu kale - zaka 14-16.

Chakudya chopatsa thanzi. Mbadwo wachichepere uyenera kuyang'ana kwambiri pa chakudya chanyama. Mbewu zomwe zimabweretsa mapuloteni ku thupi sizikhala zapamwamba. Zipatso ndi ndiwo zamasamba ndizofunikira kwambiri kwa achinyamata, ndipo posakhalapo mungatenge mavitamini ndi michere.
Masewera M'masukulu, mabwalo ambiri ndi magawo amatseguka, ogwirira ntchito mwaulere. Ngati mukufuna, mungathe kusaina ku dziwe losambira kapena masewera olimbitsa thupi.

Kumbukirani! Kuti mukule, muyenera kusamalira osati kukulitsa mafupa, komanso kukula kwa minofu. Kuthamangira m'mawa kumathandizira kuti kamvekedwe ka minofu.

Muubwana, ana nthawi zambiri amakhala ndi kusokonezeka kwamanjenje, kupsinjika ndi nkhawa. Izi zimachitika chifukwa cha kutopa kuchokera ku makalasi, kusintha kwa mahomoni, chikondi choyamba. Ndili ndi zaka 16, anyamata ndi atsikana omwe, ayenera kugona maola osachepera 6 tsiku, kuyambira pa nthawi ino pali selo magawano choncho pali mwamsanga pomwe thupi.
Ngati wachinyamata amagwira amasuta kapena zakumwa mowa, n'zotheka kuti sichinali mlingo oikidwa ndi chibadwa cha kukula thupi, ndi khama lanu pachabe.

Momwe mungakulire munthu wamwamuna kapena wamwamuna

Kwa wachikulire wamwamuna amakula ndi 10 cm pakadali pano, pali zambiri zachipatala. Orthopedics ya zaka za zana la 21 imapereka chithandizo cha opaleshoni, chithandizo cha mahomoni, ndi zotsatira za mankhwala m'thupi. Njira zotere sizimangofunika ndalama, komanso zimapweteketsa.

M'malo mwake, ntchito zovuta zitha kupewedwa. Kuti muwonjezere msanga kutalika kwa bambo kunyumba, muyenera kuchita zotsatirazi pa bala kapena yopingasa:

Muyenera kukangamira pamtanda wopingasa, manja anu mapewa kapena mulifupi pang'ono. Chepetsani izi ½ - mphindi 2. Pambuyo pa izi, pumulani kwa masekondi 30, kenako ndikubwerera momwe munayambira. Chitani zinthu mwachangu ndi miyendo pamalo opachikika: mbali ndi mbali, kumbuyo ndi kutsogolo.
Kuonjezera kukula kwa munthu kukangamira pa bala ndi anagwada pansi lako, kuchita, kenako limbitsani iwo, arching kumbuyo kwake. Chitani zinthu zofunikira m thupi lanu kuloza kumbali, kumayang'anana mapazi. Chitani mobwerezabwereza ma 10 ndi ma seti atatu omwe akupuma masekondi 30.
Pakupachika, sakanizani miyendo yonse mbali imodzi kapena mbali inayo. M'mawonekedwe, izi zikufanana ndi wotchi kapena pendulum. Pambuyo kukuzungulira mapazi wina ndi mbali zina ndi kutukula maondo anu mmwamba kwa pamimba. Bwerezani zobwereza ka 10.

Njira Zakukula kwa Atsikana

Anthu ambiri ali ndi chidwi ndi funsoli: kodi ndizowona kuwonjezera kukula kwa thupi la atsikana ngati chilengedwe sichinakhale ndi miyendo yayitali? Tikuyankha kuti kukhazikitsa mwatsatanetsatane ntchito zolimbitsa thupi kumathandizira anawo kukula pang'ono. Muyenera kukhala oleza mtima komanso kuchita maola awiri tsiku lililonse kuchita masewera olimbitsa thupi.

Kanirani pa bar yopingasa, mumangiriza katundu ku miyendo yanu. Masekondi 15 ndi okwanira nthawi yoyamba. Nthawi iliyonse kuwonjezera nthawi yopachikika.
Khalani ndi cholinga chilichonse, ndipo yesani kulumpha. Muyenera kulumpha mpaka mutamufikira. Mukakwaniritsa cholingacho, sinthani kwambiri, ndikupitiliza kuukoka.

Zofunika! Izi ndizothandiza kwa iwo omwe alibe mavuto a msana kapena mawonekedwe.

Ngati inu mukukula kufuna kukhala mavuto ndi kaimidwe, muyenera kupita khoma ndi kukhala naye kumbuyo, "kum'mamatira" pamwamba pa zidendene, matako, mapewa ndi mutu. Khalani m'malo amenewa kwa mphindi 20, nthawi iliyonse ndikuwonjezera nthawi ndi masekondi 15.
Pezani miyendo inayi, atakhala manja ake ndi mawondo phewa-m'lifupi padera ndi kuchepetsa mutu wanu. Gulani mchiuno mwanu ndi pansi kuchokera pansi, ndikugwada ngati mphaka, pamenepa, gwiritsitsani masekondi 10. Khalani pamapazi anu ndi zidendene, mutawerama kutsogolo. Bwerezani kubwereza kasanu.
Kuchita masewera olimbitsa thupi kumapereka zotsatira zabwino. Mwachitsanzo, kukhala pa mphasa masewero olimbitsa thupi, ntchito kunja tilts patsogolo, kuyesera kulalikira kwa siteji ndipo kenako nkubwerera ku malo kuyambira. Bwerezani kusunthako maulendo 15. Chifukwa cha ntchito yosavuta iyi, simudzangokulitsa thupi lanu, komanso kupeza kupepuka komanso kusinthasintha.

Njira zakuchulukitsira kukula kwa thupi zimakuthandizani kukula ndi masentimita angapo ndikuchepetsa masitayilo musanachoke kunyumba kwanu, komanso osagwiritsa ntchito njira zazikulu.