Yuav ua li cas thiaj nyab xeeb koj cov kev tawm dag zog kom tsis tu ncua thaum cev xeeb tub


Yuav ua li cas thiaj nyab xeeb koj cov kev tawm dag zog kom tsis tu ncua thaum cev xeeb tub

Nws tsis pab qhov ntawd, tau ntau xyoo, cov lus ntuas rau cov poj niam cev xeeb tub ua yuam kev ntawm kev saib xyuas txhag cia. Keeb kwm, cov poj niam tau raug qhia kom so kom ntau li ntau tau, thiab kom tsis txhob ua ib yam dab tsi dhau kis las. Cov kws kho mob tau txhawj xeeb tias kev tawm dag zog yuav ua rau muaj kev pheej hmoo ua ntej yug menyuam, lossis ua rau muaj kev ntxhov siab rau tus menyuam hauv plab.

Cov hnub no, txawm li cas los xij, muaj ntau lub pov thawj tau taw qhia rau cov txiaj ntsig ntawm kev ua haujlwm nquag. Raws li daim ntawv 2017 xyoo ntawm Phau ntawv Journal ntawm American Medical Association, cov poj niam cev xeeb tub feem ntau yeej tsis tau ua kom ib ce muaj zog txaus. Ib yam li cov kev ua rau lub cev nqaij daim tawv muaj zog, qhov no tuaj yeem ua rau nce phaus ntxiv, thiab tuaj yeem ua rau cov txiaj ntsig tsis zoo rau leej niam thiab tus menyuam.

Cov sau phau ntawv sau hais tias “Cov poj niam cev xeeb tub muaj tsawg kawg ua tiav qhov kev qoj ib ce kom tsim nyog vim tias lawv tsis paub tseeb txog hom kev tawm dag zog thiab kev tawm dag zog uas tuaj yeem ua thiab yuav tsum tau ua”,

Yog li koj yuav tsum tau qoj ntau npaum li cas yog tias koj cev xeeb tub? Thiab yuav ua li cas koj thiaj mus ua li ntawd hauv txoj kev nyab xeeb thiab lom zem?

Ua kev qoj ib ce kom zoo li qub

Raws li Taylor Anderson – tus kws qhia tus kheej thiab tus niam tshiab – piav qhia, qoj ib ce thaum cev xeeb tub feem ntau muaj txiaj ntsig.

“Kev tshawb nrhiav pom tias kev tawm dag zog tuaj yeem txo qhov mob nraub qaum, o thiab cem quav rau cov poj niam cev xeeb tub, pab tiv thaiv lossis kho tus mob ntshav qab zib hauv lub ntsej muag thiab tseem pab tau cov poj niam daws tau zoo dua ntawm kev mob plab mob plab,” “Zoo li yog qhov kev nkag siab tsis meej uas kev tawm dag zog qee qhov ua rau tus me nyuam muaj kev pheej hmoo, tab sis tsuav koj khaws koj cov qib kev ua ub no kom zoo li cas koj lub cev tau siv ua ntej cev xeeb tub tsis muaj lub hauv paus rau qhov kev ntshai no.”

Raws li txoj cai ntawm tus ntiv tes xoo nws yog qhov zoo tshaj plaws kom tsis txhob sim ua txhua yam tshiab – tam sim no tsis yog lub sijhawm los nqa HIIT lossis kev caij roob ceev ceev – tab sis qhov no yuav tsis siv yog tias koj tsis tau ua txhua yam. Raws li JAMA daim ntawv, ‘cev xeeb tub tam sim no suav tias yog lub sijhawm zoo tshaj plaws tsis yog rau kev txuas ntxiv tab sis kuj rau kev pib ua lub neej nquag,’ nyob rau hauv ib feem vim hais tias leej niam yog tus yuav muaj kev mob siab ntau dua li ib txwm.

Rau cov poj niam uas yav dhau los ua kom tsaug zog, Anderson pom zoo taug kev, ua luam dej thiab cev xeeb tub tshwj xeeb yoga – nrog rau cov kev ua tiag tiag hauv lub plab mog. Hloov siab, yog tias koj ib txwm ua tau haum rau Super-haum, koj tuaj yeem khaws koj txoj kev ib txwm ua mus ntev npaum li koj xis nyob.

Nws hais tias “Feem ntau, koj tuaj yeem tawm dag zog ua kom tawm dag zog zoo ib yam li koj ib txwm muaj, nrog qee qhov kev hloov kho,” nws hais.

Luk Hughes, tus tsim thiab tus tswv ntawm Origym, hais tias nws feem ntau qhia rau cov neeg muaj menyuam hauv plab kom tsis txhob muaj kev phom sij ‘kis las (piv txwv li ib yam dab tsi nrog kev pheej hmoo poob), tiv tauj cov kis las (qhov twg muaj kev pheej hmoo raug ntaus hauv plab), lossis dab tsi dhau High-cuam tshuam.

“Qhov no tseem yoojyim rau ntau yam aerobic, hlab plawv, thiab kev tiv thaiv kev tawm tsam-kev tawm dag zog ua haujlwm, uas yuav muaj ntau kom thiaj li nyob hauv kev ua neej,” nws hais. “Qhov tseeb tiag, cov haujlwm xws li CrossFit, uas ib txwm suav tias yog kev siv zog thiab kev sib tw, tuaj yeem ua rau kom haum rau cov kev xav tau ntawm cov neeg cev xeeb tub. txhawb. “

Mloog koj lub cev

Royal College ntawm Obstetricians thiab Gynecologists (RCOG) pom zoo kom saib xyuas tshwj xeeb thaum cev xeeb tub, thiab nco ntsoov tias tsis ua kom sab rau koj tus kheej. Hauv lwm lo lus, kev tawm dag zog ntsis yog qhov zoo tshaj.

“Raws li txoj cai dav dav, cov poj niam cev xeeb tub yuav tsum muaj peev xwm los sib tham thaum lawv qoj ib ce,” said Professor Janice Rymer, tus lwm thawj ntawm kev kawm ntawv rau RCOG. “Yog tias cov poj niam muaj cov tsos mob txawv txav, lawv yuav tsum tawm kev qoj ib ce thiab tiv tauj lawv tus kws kho mob tam sim. Cov neeg mob uas muaj mob yuav tsum nrhiav tswv yim los ntawm lawv tus kws kho mob lossis kws pab yug menyuam ua ntej qoj ib ce.”

Tau kawg, qhov twg koom nrog ‘muaj nqees’ yuav sib txawv ntawm ib tug neeg mus rau lwm tus, nyob ntawm seb koj lub cev muaj zog npaum li cas thiab seb koj lub cev xeeb tub nce li cas. Qhov tseem ceeb tshaj plaws yog mloog koj lub cev thiab zam txhua yam uas tsis xis nyob.

“Piv txwv, planks thiab kev khiav haujlwm feem ntau pom tias muaj kev nyab xeeb thaum thawj peb lub hlis – tab sis ob qho tib si tsis xis nyob rau kuv txij thaum ntxov thaum kuv cev xeeb tub, yog li kuv zam lawv,” Anderson hais.

Cov lus qhia ntxiv

Ua raws li qhov twg koj nyob hauv lub cev xeeb tub, muaj ob peb yam ntxiv hauv lub siab. Piv txwv li, thaum txhua tus poj niam cev xeeb tub yuav tsum sim ua kom tsis txhob muaj qhov kub ntxhov, qhov no muaj tseeb tshwj xeeb thaum thawj peb hlis, raws li muaj qee cov ntaub ntawv pov thawj yuav kom hais tias overheating thaum cev xeeb tub thaum ntxov yuav raug txuas nrog kev yug me nyuam. Anderson pom zoo hla txhua qhov kev sib tw uas koj yuav tau kub dhau, xws li Bikram yoga lossis cov chav kawm sib zog heev.

Tom qab ntawm cev xeeb tub, tshuav nyiaj tuaj yeem dhau qhov teebmeem, yog li nws yog ib qho tseem ceeb kom tsis txhob muaj ib yam dab tsi nrog kev pheej hmoo ntawm kev poob. Nws kuj yog qhov zoo tshaj plaws los saib xyuas nrog callisthenic lossis dhia dhia dhia qoj ib ce, vim tias cov qib siab ntawm cov tshuaj hormones relaxin tuaj yeem ua rau koj muaj kev pheej hmoo ntau ntawm kev raug mob.

Yog tias koj nqa tes taw hnyav li, nws yog qhov zoo tshaj kom tsis txhob nqa ib qho hnyav dua li koj tau siv dua, thiab tej zaum tseem txo qhov hnyav thaum koj mus kom txog hnub kawg.

“Taylor lub hlis thib peb thiab thib peb, zam qee qhov kev tawm dag zog uas koj pw ncaj ncaj rau ntawm koj lub nraub qaum rau ib ntus ntev, vim qhov hnyav ntawm koj lub tsev menyuam tuaj yeem zaws cov hlab ntshav loj thiab txwv kev ncig rau koj thiab tus menyuam,” Taylor Taylor ntxiv. “Tsis tas li ib ce muaj zog uas ua rau lub plab mus rau” lub khob hliav qab “, zoo li planks thiab crunches, vim tias qhov no yuav ua rau muaj kev pheej hmoo ntawm diastasis recti tom qab cev xeeb tub, uas yog qhov sib cais tseem ceeb ntawm lub plab nqaij.”

Nyob ua neeg siab loj

Yog lawm, thaum ntsib nrog ib daim ntawv teev ntev ntawm cov ‘don’ts’ nws yuav yog qhov txaus siab rau es ua tsis tiav koj qhov kev xav tag nrho. Txawm li cas los xij, tsuav koj mus rau yam tsis muaj kuab thiab tsis txhob ua dhau nws, koj yuav pom tias kev ua ub ua no muaj peev xwm nthuav dav koj txoj kev xeeb tub.

Yog tias koj tsis paub meej, nws yuav them mus ntsib tus kws qhia tus kheej nrog kev pabcuam tshwj xeeb ua ntej thiab tom qab yug, uas tuaj yeem pab koj tsim kho lub dag zog uas haum koj cov kev xav tau.

Raws li Anderson taw qhia, kev ua kom nquag plias tuaj yeem pab tawm tsam ntau qhov tsis zoo ntawm lub cev xeeb tub, tsis yog tsawg kawg los ntawm pab koj tsaug zog zoo dua thiab ua kom koj cov zog muaj zog.

Nws hais tias “Kev qoj ib ce tuaj yeem pab tus poj niam txuas rau nws lub cev thiab ua rau nws muaj zog thiab muaj zog thaum cev xeeb tub,” nws hais. “Qhov no yog qhov tshwj xeeb tshaj plaws thaum lub sijhawm uas nws lub cev hloov pauv txhua hnub thiab nws muaj tus marathon uas yug menyuam rau ntawm lub qab ntug!”

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