Tus naj npawb ntawm Push-Ups Koj tuaj yeem Ua Tau Ua Ntej Ua Ntej Koj Txoj Kev ສ່ຽງ Kab Mob

Zoo Siab

• Tshuaj xyuas rau

Ua laub-ups txhua hnub tuaj yeem ua ntau dua li muab phom zoo rau koj-nws tuaj yeem pab txo koj txoj kev pheej hmoo mob plawv, raws li kev tshawb fawb tshiab hauv JAMA Network Qhib. Daim ntawv tshaj tawm hais tias tuaj yeem tshem tawm tsawg kawg 40 qhov kev sib tw txhais tau tias koj txoj kev pheej hmoo rau kab mob plawv yog kwv yees li 96 feem pua ​​qis dua li cov tib neeg uas tuaj yeem tawm tsam ob peb leeg.

Txog txoj kev tshawb fawb, Harvard cov kws tshawb fawb tau tso ntau dua 1,100 tus neeg tua hluav taws los ntawm qhov kev sim siab tshaj plaws ntawm kev sib tw. Cov kws tshawb fawb tau saib xyuas pab pawg kev noj qab haus huv rau 10 xyoo, thiab lawv tau tshaj tawm 37 qhov kev ntshai txog kev noj qab haus huv ntsig txog kab mob plawv-tab sis tsuas yog ib yog nyob rau hauv pab pawg neeg ntawm cov txiv neej uas yuav ua tau yam tsawg kawg yog 40 push-ups thaum lub sij hawm lub hauv paus xeem.

Sanjiv Patel, MD, kws kho mob plawv ntawm MemorialCare Heart & Vascular Institute ntawm Orange Coast hais tias "Yog tias koj lub cev haum, koj txoj kev pheej hmoo ntawm mob plawv lossis mob plawv yuav qis dua li ib tus neeg uas koj muaj kev pheej hmoo tib yam uas tsis ua haujlwm," Lub Chaw Kho Mob hauv Fountain Valley, CA, uas tsis koom nrog txoj kev kawm. (Koj yuav tsum ua tib zoo saib ntawm koj lub plawv dhia.)

Cov kws kho mob twb paub qhov no lawm; ib qho ntawm qhov kev pheej hmoo zoo tshaj plaws kwv yees kws kho plawv tam sim no siv yog treadmill kev nyuaj siab ntsuas. Thiab yog tias koj tuaj yeem ua tau zoo ntawm ib qho kev sim lub cev, tej zaum koj yuav ua tau zoo ntawm lwm qhov, hais tias Dr. Patel. Txawm li cas los xij, cov kev sim treadmill no kim heev los khiav. Suav suav qhov kev thawb, ntawm qhov tod tes, yog txoj hauv kev pheej yig thiab yooj yim kom tau txais kev nkag siab zoo ntawm qhov chaw koj sawv ntawm qhov pheej hmoo ntau, nws hais.

"Kuv tsis paub meej tias dab tsi tshwj xeeb txog 40 piv rau 30 lossis 20-tab sis piv rau, hais tias, 10, muaj peev xwm ua tau ntau lub laub-ups hais tias koj zoo heev," Dr. Patel piav qhia. (Muaj feem cuam tshuam: Bob Harper Nco Ntsoov Peb Lub Plawv Ua Rau Lub Plawv Ua Tau Rau Txhua Tus)

Nco tseg: Cov kws tshawb fawb sau ntawv hais tias vim tias lawv daim ntawv tsuas yog saib rau txiv neej, lawv tsis tuaj yeem lees paub tias qhov kev sim yuav muaj tseeb rau poj niam txoj kev pheej hmoo mob plawv-thiab Dr. Patel pom zoo. Yog li yog tias 40 push-ups suab zoo li ntau, tsis txhob hws nws. Yog tias cov poj niam tuaj yeem ua haujlwm zoo ib yam ntawm kev tawm dag zog lub cev, tej zaum lawv yuav raug tiv thaiv ib yam, hais tias Dr. Patel.

Nws tsis tuaj yeem hais qhov sib npaug ntawm kev nyab xeeb rau cov poj niam, tab sis peb paub tias txhua qhov kev txhawb nqa pab: "Yog tias koj tsis muaj ib qho kev pheej hmoo xws li ntshav qab zib, haus luam yeeb, ntshav siab, lossis roj cholesterol siab, ob qhov loj tshaj Tej yam kws kws kho plawv yuav saib yog lub cev ua si thiab tsev neeg keeb kwm, "hais tias Dr. Patel.

Yog tias koj niam koj txiv lossis tus nus muaj lub plawv nres ua ntej 50 rau txiv neej lossis ua ntej 60 rau poj niam, koj yuav tsum tham nrog koj tus kws kho mob, nrog rau kom ntseeg tau tias koj tau pw txaus (tsawg dua tsib teev ib hmo ua rau koj pheej hmoo los ntawm 39 feem pua) thiab tau txais Kev ntsuas ntshav siab thiab cholesterol txhua xyoo. (Nrhiav tsib txoj kev yooj yim los tiv thaiv kab mob plawv.)

Tab sis yog tias koj ua haujlwm tsis tu ncua, koj yeej muaj kev nyab xeeb dua li feem ntau. Kev qoj ib ce tsawg kawg 30 feeb hauv ib hnub txo cov kab mob plawv hauv cov poj niam los ntawm 30 txog 40 feem pua ​​thiab kev pheej hmoo ntawm mob hlab ntsha tawg los ntawm 20 feem pua, raws li American Heart Association. (Yog hais tias koj xav tau ntau inspo: Nyeem dab tsi tshwm sim thaum tus poj niam no ua 100 push-ups txhua hnub rau ib xyoos.)

Tom qab ntawd kawm paub yuav ua li cas txhawm rau txhawm rau ua kom raug, thiab ua kom cranking. Cov 40 yuav tsis ua lawv tus kheej.

Tshuaj xyuas rau