Puas Yog Kev Nyuaj Siab Thaum cev xeeb tub txaus ntshai?
Puas Yog Kev Nyuaj Siab Thaum cev xeeb tub txaus ntshai?
Anonim

Puas muaj cov cai sib txawv rau kev qhia hnyav thiab cardio thaum kuv cev xeeb tub?

Yav dhau los peb tau tham txog cov poj niam uas khiav marathons thaum cev xeeb tub, suav nrog 27-xyoo-laus uas tau khiav Chicago Marathon thaum 39 lub lis piam xeeb tub, thiab 44-xyoo-laus uas tau khiav Tenzing Hillary Everest Marathon-thiab yeej-thaum peb lub hlis xeeb menyuam. nrog nws tus menyuam thib plaub.

Cov kws kho mob tau hais tias cov poj niam uas twb muaj kev mob siab rau ua ntej cev xeeb tub tuaj yeem txuas ntxiv mus ntev npaum li nws tsis xis nyob. Txawm tias tsis yog marathoners raug txhawb kom tau txais kev tawm dag zog hauv cardio, taug kev tsawg kawg 30 feeb, tsib zaug hauv ib lub lis piam.

Tab sis thaum cov kws kho mob feem ntau muab tib cov lus qhia txog kev nqa hnyav-uas tus poj niam tuaj yeem txuas ntxiv nws txoj kev xeeb tub ua ntej, tsuav yog nws tsis xis nyob - muaj ib qho kev txhawj xeeb ntxiv.

"Qhov kev txhawj xeeb yog Valsalva ntawm thaum koj tuav koj ua pa thiab koj tau quaj thiab thawb," hais tias Dr. James Pivarnik, Tus Thawj Coj ntawm Lub Chaw Haujlwm Saib Xyuas Lub Cev thiab Kev Noj Qab Haus Huv ntawm Michigan State University. Lub Valsalva maneuver yog ua los ntawm kev sim exhale quab yuam tawm tsam ib txoj hauv kev kaw, zoo li thaum sim sib npaug pob ntseg los ntawm kev kaw lub qhov ncauj, pinching ntawm lub qhov ntswg, ces tshuab tawm. Cov neeg nqa hnyav feem ntau ua ib yam, tuav lawv ua pa kom nqa cov khoom hnyav.

Valsalva maneuver txo lub plawv cov zis, luv luv txo cov ntshav ntws mus rau lub cev. Pivarnik hais tias "Nws tsis zoo txhua lub sijhawm, tab sis tshwj xeeb tshaj yog thaum cev xeeb tub," "Thaum koj nqa ntau, txawm tias koj sim ua tsis taus pa, koj yuav luag tsis tuaj yeem pab nws. Qhov kev txhawj xeeb yog nws tuaj yeem cuam tshuam cov ntshav ntws mus rau tus menyuam hauv plab ib ntus, lossis cov ntshav ntws mus rau niam thiab nws tuaj yeem ua tsis taus pa."

Uas tau hais tias, qhov hnyav nqa tsis yog tawm ntawm lub rooj. Qhov tseeb, muaj qee qhov pov thawj tias cov poj niam uas nqa qhov hnyav tuaj yeem muaj sijhawm yooj yim dua hauv kev xa khoom. Pivarnik hais tias "Cov neeg uas nqa qhov hnyav yuav tsis nkees, thiab lawv nkag siab tias nws xav li cas rau thawb," Pivarnik hais.

Zoo li nrog rau kev tawm dag zog lub plawv, cov kws tshawb fawb yog ib txoj hauv kev ntev los ntawm kev sau ntawv qhia qhov hnyav uas siv tau thaum cev xeeb tub vim muaj kev txhawj xeeb txog kev coj ncaj ncees; lawv tsis tuaj yeem ua rau ntau txhiab tus poj niam cev xeeb tub nqa hnyav kom pom tias nws ua li cas rau lawv cov menyuam.

Koj yeej tau nyeem txog Lee-Ann Ellison. 35-xyoo-laus tus qub bodybuilder ua rau muaj kev tsis sib haum xeeb hauv tebchaws tom qab tshaj tawm cov duab ntawm nws tus kheej nqa hnyav ntawm CrossFit gym thaum muaj yim hli cev xeeb tub. Nws muaj peev xwm Ellison txoj kev tswj hwm ua haujlwm rau nws thiab nws tus menyuam, vim tias kev cob qhia cev xeeb tub tsuas yog txiav txim siab ntawm txhua tus poj niam thiab nws tus kws kho mob.

Cov kab hauv qab: Qhov kev txhawj xeeb tseem ceeb txog kev hnyav thaum cev xeeb tub yog ua pa tuav. Yog tias koj yuav tsum tuav koj cov pa kom nqa qhov hnyav, tej zaum nws yog ib lub tswv yim zoo kom thim rov qab lub poundage kom txog thaum koj ua pa tau yooj yim.

Pom zoo: