防止骨骼老化,每天3分钟保持青春

编辑:张敬楠2017-05-05

为你的骨骼加点力量~


女性的骨骼在40岁以后,会骤然开始变得脆弱。原因在于女性荷尔蒙分泌量的减少。无论现在是什么年龄,请马上开始做骨骼锻炼吧!

 

 

调查对象为220名绝经前,和166名绝经后,共计386名日本女性。通过DXA法对腰椎的骨密度进行测量后发现,绝经后的女性随着年龄的增加,骨密度急剧下降。

 

 

这样的人 - 骨骼容易变得脆弱

 

1.消瘦的人,曾经进行过过度减肥

2.不太运动,从小就不爱运动

3.不爱外出晒太阳,紫外线护理做得很完美

4.不太吃乳制品、鱼类、大豆制品

5.家族中有骨质疏松症患者

6.更年期

 

 

年轻时,雌激素维持骨骼代谢的平衡

 

 

破骨细胞将老化的骨骼溶解 (骨吸收),使骨骼表面出现凹坑。这时,成骨细胞汇聚过来,不断生成新的骨骼(骨形成),将凹坑填平。这时骨骼的原料是钙和胶原蛋白。

 

绝经后,雌激素减少后骨量也会减少

 

 

雌激素减少后,无法有效抑制破骨细胞,和以前相比骨骼破损的势头更盛,而骨骼形成的速度难以追赶。因此,骨量不断减少。特别是在绝经前后的15年,骨骼急剧弱化明显。

 

软骨的新陈代谢

 

成长期之后基本上不进行代谢难以修复,需要50~100年关键在于小心使用,避免因磨损而减少。

 

 

骨骼之间相接活动的部位是关节。在这一关节表面上起到缓冲垫作用的就是软骨。软骨是一种含有大量水分的果冻状的柔软组织。石桥部长说:“代谢周期非常慢,完全更新需要50~100年。软骨一旦损耗,就难以再生。应当仔细护理以免磨损”。比如,体重较重、略显O型腿的人,膝关节承受的负荷较大,软骨易受磨损。另外,穿高跟鞋走路时膝盖一直弯曲的人也应加以注意。不仅是步行方式,锻炼支撑关节的肌肉力量,对于保护软骨也很重要。

 


给骨骼施加负荷能够提高生成骨骼的力量

 

受力可使骨骼变得强壮,不受力则会变得脆弱——这就是骨骼的黄金定律。骨骼只有在感受到重力或冲击等机械负荷时,才会发出生成骨骼的命令。

 

 

3个3分钟! 骨骼锻炼

 

上半身弯曲:趴在柔软的垫子上,双手交叉于颈部后侧或腰部后侧,慢慢将上半身向上弯曲。胸部略微离开地面的程度即可。为使双脚保持不动,可用家具的加以固定。一边呼气一边保持5~10秒钟。每天做15次左右。颈部不要过度弯曲。

 

 

10秒钟!下蹲:双脚开立略比肩宽,呈30度角。双臂前伸,腰部向后坐并使膝盖弯曲呈90度左右。注意膝盖不要向前探出。腰部后坐10秒钟,再慢慢起身。5次,每天3套。

 

 

脚后跟磕地!:双脚脚后跟上抬,然后咚地放下。对大腿根部冲击较强的锻炼,可使股骨颈部强壮起来。大致每天做三套10~20次用脚后跟磕地的动作。但是需要注意的是,磕地过重会损伤膝盖和腰部。

 

 

每天锻炼3分钟,坚持下来,保持骨骼的硬度,保持你的青春!

 

即日起关注

《健康与美容》官方微信:

jiankangyumeirong

即可:


探索所有你关心与不关心健康,美容资讯

发现更便捷的杂志订阅方式

参与风格迥异的主题活动

收获数之不尽的大牌福利

和一个更美,更健康的你


(内容来自《健康与美容》 2015年 8月刊)

评论

查看更多

2021-01-02

Do you know what extension he's on? unisom sleepgels vs sleep tabs There is so much information, sometimes from questionable sources, out there on the Web, and it may be more disturbing than the facts these nervous people would have gotten from a doctor or a manual.

2021-01-02

Do you know each other? suprima ultimate height bed risers His efforts led to reprimands for two officers — along with an effort to discredit Swenson’s account and, apparently, sabotage his consideration for the Medal of Honor. Somehow the paperwork went MIA; his case was taken up again later, only after congressional pressure.

2021-01-02

A few months imodium rapid cena “I just stood there in shock,” she said. “It was pretty awesome. The baby had no idea what was going on, but my older daughter’s expression was shocked like me. She was very excited.”

2021-01-02

Have you got a telephone directory? does baby ibuprofen cause drowsiness "When we play golf courses year-in, year-out, you know what to expect ... but when it's a new event, a new facility, you just want to get your feet on the grounds and get used to it," he explained. "That's all it really was for me.

2021-01-02

I'm retired curso de windsurf corua Privately held A&W, which has annual sales of about C$850million ($825 million), said it is the only national burgerrestaurant in Canada to source only hormone-free beef. Itsburger rivals include McDonalds Corp, Burger KingWorldwide Inc and The Wendy's Co.

2022-04-16

I'm in my first year at university vad kostar viagra p recept In 2010, after a 24-year-old social worker fell to his death when the railing gave way at his 24th-floor apartment terrace, the city conducted safety inspections on hundreds of residences. Tenants at 16 buildings were ordered to stay off their balconies because they were deemed unsafe.

2022-04-16

Who's calling? walmart nexium clear minis Scott took the outright lead with a 4-foot birdie on the 11th, and then closed as sloppily as he did last year when he threw away the Open at Royal Lytham & St. Annes. He made four straight bogeys starting at the 13th, and a final bogey on the 18th gave him a 72. At least he has a green jacket from the Master to console him.

2022-04-16

I'm in my first year at university methocarbamol snort "Then our son got sick with a stomach virus, and I caught it. Chris said, 'No, babe, you're a little sicker than Sebastian. You need to go and get that checked out,' and I said, 'Okay.' So I went, and they tested me and said, 'Oh honey, you're not dehydrated. You're two months pregnant.'"

2022-04-16

I can't get a signal priligy 30 mg pret Also, it's priced much higher than capable Android competitors like the Nexus 7, and indeed it’s a touch dearer than even the iPad mini (which boasts all the great tablet apps that come with iOS). As we’ve said, there are good points here, but ultimately the Tab 3 8.0 fills a void that may not exist – most folks will be better off with an iPad mini or the much cheaper Nexus 7.

2022-04-16

One moment, please ivermectin austria buy Morgan Stanley's adjusted revenue from fixed income,currency and commodities trading fell 44 percent to $835million. Goldman posted a 47 percent drop in bond-tradingrevenue, excluding an accounting charge. Bank of America Corp and Citigroup reported declines of 20 percent and 26percent, respectively.

推荐阅读

米、葡萄、豆浆中也有抗老美容成分,让肌肤吃进满满的养份!

霉菌天生青睐女性,8种途径抗“霉”有妙招!

夏季喝粥好处多,教你家用熬粥大法!

每天睡得好,八十不见老!

战胜恶劣情绪五步走,别让坏情绪毁了你!

口干嘴破便秘?中药药效虽好蔬果才是降火佳品!

彩色食物大学问,教你吃出安全健康自我!

夏日花园餐美妙六瞬间,让胃口和心情一样!

《健康与美容》杂志

《健康与美容》唯一官方网站 京ICP备11010392号-2

地址:北京市朝阳区太阳宫大厦2001室

返回首页