Yadda Kashi ke Aiki a Sararin samaniya

'Yan saman jannati a tashar sararin samaniya suna horar da kansu na awa biyu a rana, kwana shida a mako, kuma babu wani abu da ya shafi kyan jiki. Hakan yana nufin cewa za su iya tsayawa da kansu sa'ad da suka sauka. Microgravity shine mafi saurin sanannen samfurin asarar tsoka a cikin mutum mai lafiya, kuma abin da ke faruwa a can a cikin wata yana ɗaukar shekaru na zaune a nan.

Abin da nauyi ke yi yayin da ba ka yin kome

Idan ka tsaya a tsaye, ƙugu, ƙugu, ƙugu da ƙwayoyin baya suna riƙe ka da nauyi. Ba tare da ƙoƙari ba, amma aiki ne na dindindin. Waɗannan su ne tsokoki masu hana nauyi, kuma an gina su ne da yawa daga zaren irin na I da aka tsara don yin aiki na sa'o'i da yawa a ƙarƙashin nauyi mai sauƙi.

A cikin orbit tashar da duk abin da ke ciki yana fadowa a duniya, don haka nauyin da ke kan waɗannan tsokoki yana kusa da sifili. Sa'ad da jikinka ya daina biyan kuɗin wutar lantarki don kayan da ba ya amfani da su, sai ka daina jin cewa kana bukatarsa.

Kashin jikinka bai san ko kana cikin wata hanya ko kuma kana kan gado ba. Sai dai ya san yawan karfin da ka nema a cikin 'yan kwanakin nan.

Lambobin: yadda sauri yake tafiya

• A farkon manufa, ba tare da tsanani motsa jiki kayan aiki, crews rasa har zuwa 20% na tsoka a cikin kwanaki 5 zuwa 11 na jirgin sama.
• Idan ba a dauki matakan da za su rage yawan tsoka ba, sai a rage yawan tsoka a cinyarsa da cinyarsa. 0.5% zuwa 1% kowace rana a cikin makonni biyu na farko, sai ya ragu.
• Ƙarfi yana raguwa da sauri fiye da girman: a kan wata shida ba tare da horo ba, ƙarfin kafafu ya ragu 2030%30%Ka yi tunani .
• Rashin kashi 11.1.5% na yawan mutane a kowane wata a cikin kwatangwalo da kashin baya, kusan sau goma fiye da osteoporosis bayan menopausal.
• A kusa da lita biyu na ruwa yana motsawa zuwa kai, wanda shine inda fuskar da ke cike da ƙafafun kafafu suka fito. Kashi na baya ya rage karfinsa kuma 'yan saman jannati na dan lokaci suna samun karfin jiki. 3 zuwa 5 cm na tsawo.

Fiber profile ma ya canza. Ƙwayoyin da suke da saurin wucewa suna daɗa ƙaruwa kuma suna da halaye kamar na masu saurin wucewa, saboda haka tsoka tana gajiya da wuri. Haka ma ake gani a mutane bayan an yi dogon jinya a asibiti.

Tsarin da ke riƙe da tsoka a cikin orbit

Akwai na'urori uku a tashar: wani juriya na'urar ta amfani da injin silinda wanda ya samar da har zuwa game da 270 kg da yawa na juriya, wani treadmill da wani harsashi ja ka saukar a 60~70% na nauyin jiki, da kuma wani tsayayyen bike. Jadawalin yana kama da wannan:

1. Game da Minti 60 na aikin juriya a rana: squats, deadlifts, latsawa, tasowa na maraƙi. Haka zalika a cikin kowane dakin motsa jiki.
2. Game da Minti 30 na motsa jiki na zuciya a kan teburin gudu ko keke, tare da jinkiri sau da yawa a mako.
3. A cikin jimlar 2 zuwa 2.5 hours an toshe shi a cikin jadawalin yau da kullum, Kwana shida a makoKa yi tunani .
4. Abincin da za a ci: 1.21.1.7 g na furotin a kowace kilogram na nauyin jiki a kowace rana, da 800 IU na bitamin D, tun da babu hasken rana.

Da duk wannan a wurin, asarar tsoka a cikin wata shida na aikin ya sauka zuwa kashi biyu cikin dari. Dalilin da ya fi kowa yawaita rashin abinci shine yawan adadin kuzari: Ma'aikatan sukan ci kashi 10 zuwa 15 cikin dari na abin da suke ci ba tare da so ba, kuma a cikin rashi babu wani horo da zai kare tsoka.

Dalilin da ya sa wannan yake da muhimmanci a ƙasa

Ba ka bukatar makami mai linzami don sake yin tasiri. Gypsum, tiyata, mako guda a asibiti, ko kuma kawai motsawa da yawa ba zai yi ba.

• kwana biyar na rashin motsi na gwiwa: quadriceps giciye-yanke saukar game da 3.5%, ƙarfin ƙasa 9%Ka yi tunani .
• Kwanaki 14 na dakatar da shi: Ƙarƙashin ƙwayoyin tsoka a ƙasa 59%9%, ƙarfin ƙasa 2025%25%Ka yi tunani .
• A lokacin da mutane masu lafiya yanke daga Matakai 10,000 zuwa 1,500 a rana a cikin makonni biyu, tsoka tsoka ta fadi game da 34%4% da kuma insulin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙarancin ƙ
• Bayan shekara 65, tsawon lokacin da ba a yi aiki ba yana biyan kuɗi sau biyu, kuma sake gina ginin yana ɗaukan lokaci fiye da yadda aka yi.

Mafi ƙarancin abin da ke riƙe da tsoka

1. Sau biyu a mako a kan motsa jiki, 46 aiki sets da manyan tsoka kungiyar. Wannan kusan kashi ɗaya bisa uku ne na yawan da ake bukata don ya yi girma, amma ya isa ya ci gaba.
2. Ƙaddamarwa: 61212 maimaitawa, tare da saiti na ƙarshe da aka ɗauka zuwa 12 maimaitawa ba tare da gazawar ba. Ba tare da nauyi ba, 203030 reps yana aiki daidai da kyau, idan dai yana kusa da gazawar.
3. A cikin wani cast ko bayan tiyata: isometrics, 5 x 30 seconds, sau biyu a rana, a kan duk abin da ka yarda da su yi kwangila. Horar da kafa mai lafiya yana rage asarar a cikin wanda ya ji rauni ta hanyar 510%10%Ka yi tunani .
4. Matakai: manufa don 7,0008,0008,000 a kowace ranaKa yi tunani . Idan kana zaune don aiki, tashi a kowane minti 30-45 kuma yi minti 2 na tafiya ko 15 squats na jiki.
5. Protein da kuma sauran kwayoyin halitta 1.6 g/kg a rana, raba a kan 344 abinci na 254040 gKa yi tunani . Ga mutum mai nauyin kilogiram 80 wannan kusan 130 g ne. Kuma kada ku rage yawan adadin kuzari yayin da kuke rashin aiki: Rashin adadin kuzari sama da 500 kcal ba tare da horo na ƙarfin jiki ba ya fito daga tsoka.

Lokacin da za ka je wurin likita

• kumburi, ciwo da zafi a cikin maraƙi ɗaya bayan tsawon lokacin hutawa ko dogon jirgin sama. Yana da gaggawa, zai iya zama ƙwayoyin cuta.
• Rashin ganganci na fiye da 5% na nauyin jiki fiye da watanni shida.
• Rashin ƙarfi ko ƙarancin jiki a gefe ɗaya kawai.
• Sanyin shayi da kuma ciwon tsoka mai tsanani bayan zaman farko. Yana da gaggawa.
• Idan kun wuce shekaru 65 kuma kuna buƙatar fiye da Sa'o'i 15 da suka wuce. don tashi daga kujera sau biyar, nemi ƙarfin da kimanta sarcopenia.

Gajerun bayanai

• Ana kiyaye tsoka ta hanyar kaya kawai: Idan ba tare da shi ba, asarar ta kewaye 1% kowace rana don makonni biyu na farko, kuma ƙarfin yana raguwa da sauri fiye da girman.
• 'Yan saman jannati suna kiyaye shi a cikin dubawa tare da Minti 60 na motsa jiki da minti 30 na motsa jiki, kwana 6 a mako, rike da asarar zuwa 'yan kashi a kan watanni shida.
• A cikin ƙasa, Sessionsungiyoyin ƙarfi 2 a mako kuma 46 sets da babban rukuni ne isa ya ci gaba da abin da kuke da.
• Protein a cikin 1.6 g/kg kuma isasshen adadin kuzari shine sauran rabin aikin, musamman yayin da kake kwance.
• Kasusuwa suna sake ginawa a hankali fiye da tsoka, shi ya sa hutu mai tsawo daga motsi ya fi tsada fiye da yadda suke gani.