Vamwe vanopenga crossfit varairidzi vane kushaya mbereko matambudziko! Varume vane yakaderera zvakanyanya testosterone, hurombo hwehurume kuverenga, uye kunyangwe vasingakwanise kuwana erection. Vakadzi vanewo immune. Kukwidziridzwa kwepamusoro-kwenguva yakareba kunokanganisa mazai avo, uye vakasungirwawo muchiratidzo chinonzi "pelvic hypertonia", izvo zvinoita kuti nzira yavo yekuendesa inyanye kurwadza.
Pamusoro pe crossfit, vamwe vatyairi venguva refu-refu nevamhanyi vemujaho wemujaho vane matambudziko akafanana.
Zvakanaka, ndinobvuma kuti izvi zvinotyisa, pamwe mitambo iyi haina kukanganisa, asi kunyanyisa kwakaipa. Iko kukanganisa kwekuwedzeredza pane zvekuita bonde hakuna mubvunzo, uye kwakakomba kwesainzi research inotsigirawo iyi maonero.
Kunyanyisa kudzidziswa hakuna kukwana. Kuwedzeredza kunokuvadza zvikuru. Vazhinji vanhu vanoziva kuti kunyanyisa kunogona kukonzera kuneta uye kuita kuti zviome kupora. Asi kutaura zvazviri, kukuvadzwa kwekuwedzeredza kwakanyanya kupfuura izvozvo. Ichi chinyorwa chichaunza muchidimbu kukonzeresa kwekuwedzeredza pane kubereka kwevanhu basa.。
Makore mashoma apfuura, vadzidzi veYunivhesiti yeNorth Carolina vakadzidza mhedzisiro yekutsungirira kudzidziswa pane zvekuita bonde mune vechidiki vane hutano. Tsvagurudzo inotungamirwa naAnthony Hackney. Izvi hazvisi izvo zvinonzi mhedzisiro mhedzisiro iyo inongounganidza vanhu vatatu kana vashanu uye vakaunganidza imwe data zvisina kurongeka. Icho chakakomba kutsvagisa kwakaitwa pamberi peanopfuura 1,300 18-60 ane makore-ekudzidza. Chidzidzo chakazopedzisira chaona mhedzisiro yekuwedzeredza pane zvekuita bonde mune gumi nemakumi mairi zvidzidzo.
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Chinangwa chekutsvagisa uku kujekesa hukama pakati pekurovedza muviri nguva, kurovedza muviri, zera uye chishuwo chepabonde.
Maitiro ekutsvaga akatsvagirwa pabvunzo yemibvunzo. Vatsvaguriri vakaita nhamburiko yekuona kuvimbika kwemibvunzo yekuongorora mibvunzo. Ivo vakanongedzera kune akawanda anoenderana nyanzvi zvinyorwa zvekumisikidza mibvunzo. Semuenzaniso, ivo vakashandisa iyo International Sports Mubvunzo uye iyo Baecke Mubvunzo wemibvunzo ine chekuita nezvekurovedza muviri, pamwe nemazano eAmerican Heart Association. Mibvunzo nezve libido inoreva kune eunyanzvi emibvunzo yakadai seyerogenji yekushomeka kwemibvunzo, libido quantification matafura, uye zviratidzo zvematafura evarume vakura anowanzo shandiswa pakutsvagisa kwekiriniki.
Chidzidzo chacho chakagara kwegore rimwe chete, uye ongororo yemibvunzo yakaitwa pazvidzidzo izvi mwedzi yega yega gore rese. Zvidzidzo izvi zvaive mumitambo inosanganisira kumhanya, kuchovha bhasikoro, kushambira, uye kusimudza huremu. Iyo yakawanda dhata yakawanikwa kubva mairi inogona kupfupikiswa seinotevera:
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1. Chido chebonde chakabatana zvakanyanya nekudzidziswa kusimba uye nguva yekudzidzira. Chido chebonde chevadziki vepasi-kusvika-pakati-vane simba chakanyanya kudarika icho chevanyanzvi vepamusorosoro;
2. Chido chebonde chevapfupi-kusvika-vepakati-varairidzi chakajairika kupfuura icho chevane nguva refu varairidzi.
Kunyanya, chikamu chevanhu vanodzidzira kwemaawa 1-16 pavhiki chine chishuwo chepabonde chakajairwa kana zvakapetwa kupfuura chikamu chemaawa makumi maviri nemakumi mana pasvondo.
Sezvineiwo, kana iwe ukasarudza yakakwira yekudzidzira yakasimba, saka nguva yekudzidzira uye nguva yekudzidzira inofanira kuderedzwa zvinoenderana.
Kana iwe uchifanira kuita yakakwira-yakasimba uye kwenguva refu-kudzidziswa, zvirinani usazviita kwenguva yakareba.
Muviri wemunhu unogona kumira yakasimba-yakasimba uye kwenguva refu kudzidziswa mune pfupi nguva, asi kana ikagara kwevhiki dzinoverengeka kana mwedzi, ichave njodzi yekuita bonde. Aerobic kurovedza muviri kunoderedza murume libido.
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Kutsvagurudza kwaHackney hakuna kubhadhara zvakanyanya kumazinga e testosterone, asi vadzidzi vazhinji vane zvidzidzo zvenguva refu zvakaratidza kuti kunyanyisa kunogona kudzora huwandu hwe testosterone uye nekudaro kudzikisira libido. International Olimpiki Committee yakagadzirawo izwi rekutsanangura mamiriro aya, anonzi kusakwana kwesimba kushomeka mumitambo.
"Kuwedzeredza kurovedza muviri kunokanganisa hutano hwekubereka" chatova chirevo, uye mune zvimwe zviitiko chinogona kukonzera kukuvara kwenguva refu. Semuenzaniso, "mutambo wemurume hypogonadism".
Kuita "zvine mwero" kazhinji kunowedzera kuvanzika kwe testosterone uye zvakare kunosimudzira hutano hwekubereka. Chakavanzika che testosterone chakabatana nezvakawanda zvinhu, senge huwandu hwemapoka ekurovedza muviri, kuwanda, kurongeka, uye pamwe sarudzo yakakosha yemhando dzekurovedza muviri.
Exercises iyo inoshandisa hombe mhasuru mapoka ine yakanyanya kukwirira testosterone maitiro. Semuenzaniso, kusvetuka squats kune yakanyanya kukwirira testosterone kugona kupfuura bhenji yekudhinda (15% vs 7%). Asi dambudziko nderekuti kuwedzera uku mumazinga e testosterone kunowanzo kuve kwenguva pfupi, uye hapana humbowo hwakajeka hwekuratidzira kuwedzera kwenguva refu.
Dzimwe nguva kudonha mu testosterone kunoitika mazuva mashoma mushure mekurovedza muviri.
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Izvi zvinogona kunge zvine hukama neanopokana nehomoni muyero pakati pecortisol uye testosterone mumuviri wemunhu. Kukwira kwecortisol kunokonzerwa nekudzidziswa kwepamusoro-soro kunogona kukonzera kudonha mumazinga e testosterone. Dzimwe nyanzvi dzakapa dzimwe tsananguro kuburikidza nekutsvaga:
1. Testosterone ichakurumidza kushandurwa kuita metabolite dihydrotestosterone, iyo inoratidza sekuderera kwesero re testosterone muropa, asi usazvidya moyo, dihydrotestosterone haina kukuvadza kumuviri wemunhu uye ichakurumidza kugadziriswa mumuviri.
2. Kuwedzera kwezvikamu zve testosterone kunowedzera kugashira nekuteerera kweayerogen receptors. Iyo ino ihormone-receptor yakaoma iyo inotangisa iyo synthesis yemhasuru protein. Mune mamwe mazwi, yakawanda yeiyo testosterone yakawedzera inosungira kune inogamuchira yeinotevera protein protein, zvichikonzera kudzikira kwemazinga e testosterone mazuva mashoma mushure mekurovedza muviri.
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Kuderera-kwenguva pfupi muzvikamu zve testosterone mushure mekurovedza muviri zvinonyanya kukonzerwa nezvikonzero zviri pamusoro, asi izvi zvakasiyana nekuderera kwenguva refu mu testosterone kunokonzerwa nekuwedzeredza kwakataurwa muHackney kudzidza.
Saka kunyanyisa kubata kunokanganisa sei vakadzi?
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Kutsvagurudza kwaHackney kunoratidzira mhedzisiro yekunyanyisa kuvarume, asi usafunge kuti vakadzi havazove nemhedzisiro.
Zvizhinji zvekutsvagisa kwakanangana nevakadzi ndezvekudzidziswa kamwechete. Chinangwa ndechekudzidza hukama huripo pakati pechikadzi nekubereka maitiro. Kurovedza muviri kwenguva pfupi kunofadza vakadzi tsinga dzinonzwira tsitsi uye kunowedzera izvo zvinodaidzwa kunzi "kusangana nekutsi kwemukadzi kupomba kwekuwedzera." Mukutaura kwema layman, kurovedza muviri kunogona kukurudzira kusangana kwevanhukadzi uye kuwedzera chishuwo chepabonde.
Nekudaro, zviitwa zvinotaurwa muzvidzidzo izvi hazvi pfuure maminetsi makumi mana nemashanu, izvo zvakatosiyana nevapambi, vatambi vemujaho wemujaho wemujaho, kana vanoita zvekusimbisa muviri avo vanodzidzisa kwenguva yakareba kanomwe pavhiki.
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Kuwedzeredza kwevakadzi kwenguva refu kunokonzera matambudziko akafanana kuvarume. Iwo ese ari pituitary / hypothalamic dysfunction, izvo zvinotungamira mukudzikira kwe testosterone uye estrogen mazinga. Zvakare, kana huwandu hwemafuta emuviri hwadzikiswa kusvika pa11%, zvinokonzeresa kugona kwehurongwa hwekubereka, izvo zvinozotungamira kuzviratidzo sekumwedzi uye yakaderera libido.Mhedzisiro yekuwedzeredza pane vakadzi inoratidzwawo mumadzimai akasarudzika epelvic pasi tsandanyama.
Kuwedzeredza kunokonzeresa kumwe kuomarara kwemhasuru yepelvic, inozotungamira mukurwadziwa panguva yebonde. Kuwedzeredza kunetsekana mune zvimwe zvikamu zve mhasuru zvinokanganisawo mhasuru dzepelvic pasi. Physiotherapist Julia Di Paolo akati:“Iko kunetseka kwegastrocnemius kunosanganisira maronda, uye mhirizhonga yemakonzo inokonzeresa kuomarara kwemhasuru dzepelvic pasi. Saka munguva yega. Izvo zvinodiwa haisi kusimba chete, asi zvakare dzidza maitiro ekuzorora. Imwe yakakosha poindi ndeyekudzivisa kunyanyisa.
Post nguva: Aug-02-2021