Nhamba yePush-Ups Iwe Unogona Kuita Inogona Kufanotaura Dambudziko Remoyo Wako

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Kuita push-ups zuva rega rega kunogona kuita zvinopfuura kukupa pfuti huru-zvinogona kubatsira kuderedza njodzi yako yechirwere chemoyo, maererano neongororo itsva mu JAMA Network Yakavhurwa. Chirevo ichi chinoti kukwanisa kugogodza kanokwana makumi mana ekusundidzira kunoreva kuti njodzi yako yechirwere chemoyo ingangoita makumi mapfumbamwe neshanu muzana pasi peiyo yevanhu vanogona kungoburitsa vashoma.

Pachidzidzo ichi, vatsvakurudzi veHarvard vakaisa vanopfuura chiuru nemazana evanodzima moto vanopisa kuburikidza nebvunzo huru yekusundira-up rep. Vatsvakurudzi vakatarisa hutano hweboka kwemakore gumi, uye vakashuma 37 kutya kwehutano maererano nechirwere chemwoyo-asi chete. Poshi aive muboka revakomana aigona kuita kanokwana makumi mana kusundira-kumusoro panguva yekutanga bvunzo.

"Kana iwe wakagwinya, mikana yako yekurwadziwa nemoyo kana chiitiko chemoyo chinodzikira pane munhu ane njodzi yako asingashande," anodaro Sanjiv Patel, MD, chiremba wezve moyo pa MemorialCare Moyo & Vascular Institute ku Orange Coast. Medical Center muFountain Valley, CA, uyo anga asina hukama nechidzidzo. (Iwe unofanirwa zvakare kutora peek yako yekuzorora kurova kwemoyo.)

Vanachiremba vanotoziva izvi; imwe yeakanakisa njodzi yekufungidzira cardiologists parizvino ndiyo yekutsikirira yekumanikidza bvunzo. Uye kana ukakwanisa kuita zvakanaka pane imwe bvunzo yemuviri, zvimwe uchaita zvakanaka pane imwe, anodaro Dr. Patel. Nekudaro, iyi bvunzo yekutsika inodhura kumhanya. Kuverenga kusundira-kumusoro, kune rumwe rutivi, inzira yakachipa uye yakapusa yekuwana pfungwa yakajairika yekuti iwe wakamira papi panjodzi, anodaro.

"Handina chokwadi chakakosha nezve makumi mana zvichienzaniswa ne30 kana makumi maviri-asi zvichienzaniswa, toti, gumi, kugona kuita akawanda mapush-up anoti iwe uri muchimiro chakanakisa," Dr. Patel anotsanangura. (Zvakafanana: Bob Harper Anotiyeuchidza Kuti Kurwiswa Kwemoyo Kunogona Kuitika Kune Chero Munhu)

Cherekedza: Vanyori vekudzidza vanosimbisa kuti nekuti bepa ravo rakangotarisa kuvarume, havagone kusimbisa kuti bvunzo raizobata chokwadi kune vakadzi vane chirwere chemoyo-uye Dr. Patel anobvuma. Saka kana makumi mana ekusundidzira kuchirira senge yakawanda, usazvidikitira. Kana vakadzi vachigona kurova zvakafanana nhanho dzekurovedza muviri, pamwe vangangodzivirirwawo, anodaro Dr. Patel.

Hazvigoneke kutaura kuti yakaenzana sei yakachengeteka repadhi ndeyevakadzi, asi tinoziva kuti push-up yega yega inobatsira: "Kana iwe usina njodzi dzinosanganisira chirwere cheshuga, kuputa fodya, BP, kana cholesterol yakawanda, mbiri huru zvinhu izvo chiremba wezvemwoyo anozotarisa chiitiko chemuviri uye nhoroondo yemhuri, "anodaro Dr. Patel.

Kana mubereki wako kana munin'ina wako akarwara nemoyo pamberi pemakumi mashanu evarume kana pamberi pemakumi matanhatu evakadzi, iwe unofanirwa kutaura kuna doc wako, pamwe nekuona kuti unowana kurara kwakakwana (asingasviki maawa mashanu usiku kukwirisa njodzi yako ne39 muzana) uye kuwana BP gore negore uye cholesterol cheki. (Tsvaga nzira shanu dziri nyore dzekudzivirira chirwere chemwoyo.)

Asi kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita basa, unenge wakachengeteka kupfuura vakawanda. Kurovedza muviri kwemaminitsi anenge 30 pazuva kunoderedza hosha yemwoyo muvakadzi ne30 kusvika ku40 muzana uye ngozi yesitiroko ne20 muzana, maererano neAmerican Heart Association. (Kana iwe uchida imwe inspo: Verenga zvakaitika apo mukadzi uyu akaita zana-kusundira zuva rega rega kwegore.)

Wobva wadzidza maitiro ekuita chaiyo yekusundira-kumusoro, uye tora cranking. Avo 40 havasi kuzozviita ivo pachavo.

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