Phunziro Latsopano Livumbulutsanso Chifukwa Chinanso Chomwe Muyenera Kukweza Kwambiri

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Pankhani yokweza zitsulo, anthu amakhala ndi *mitundu yonse* ya malingaliro okhudza njira yabwino yolimbikitsira, kumanga minofu, ndi kupeza tanthauzo. Anthu ena amakonda kubwereza zolimbitsa thupi zawo ndi masikelo opepuka, pomwe ena amakonda kubwereza zocheperako ndi zolemera kwambiri. Ndipo uthenga wabwino ndi wakuti sayansi yasonyeza kuti njira zonsezi zimathandiza anthu kupeza minofu ndikukhala bwino. M'malo mwake, kafukufuku wina ku PLoS One adawonetsa kuti zolemera zopepuka zitha kukhala Zambiri othandiza pomanga minofu. (Zikuwoneka ngati masewera olimbitsa thupi omwe ali m'gulu la barre ndi okwera njinga amagwira ntchito.) Komabe, kafukufuku wina amati omwe amanyamula zolemetsa nthawi zambiri amawona kupita patsogolo kwa mphamvu zawo pakanthawi kochepa (mwachangu #mapindu), ngakhale minofu ikakhala yofanana. kwa iwo omwe amanyamula mbandakucha. (FYI, Nazi zifukwa zisanu zakukweza zolemetsa * sizingakupangitseni kuchuluka.)

Mosakayikira, njira yabwino kwambiri yolimbikitsira mphamvu ndi minofu ndi nkhani yotsutsana kwambiri pagulu lochita masewera olimbitsa thupi, ndi a Tracy Andersons olimbitsa thupi pakona imodzi ndi makochi a CrossFit mu inayo. Koma tsopano, kafukufuku watsopano watulutsidwa kumene Malire a Physiology ikupereka lingaliro lina mokomera omwe akulemetsa. Ofufuzawo amakhulupirira kuti ngati mutakweza katundu wolemera kwambiri, mumayendetsa bwino dongosolo lanu lamanjenje, zomwe zikutanthauza kuti pamafunika kulimbikira kuti minofu yanu ikweze kapena kulimbitsa mphamvu kuposa munthu amene amagwiritsa ntchito zolemera zopepuka.

Kodi adazindikira bwanji, mwina mungafunse. Ofufuza adatenga amuna 26 ndikuwaphunzitsa kugwiritsa ntchito makina owonjezera mwendo kwa milungu isanu ndi umodzi, mwina kuchita 80 peresenti ya ma rep max awo amodzi (1RM) kapena 30 peresenti. Katatu pa sabata, adachita zolimbitsa thupi mpaka kulephera. (Oof.) Kukula kwa minofu m'magulu onsewa kunali kofanana kwambiri, koma gulu lomwe likuchita masewera olimbitsa thupi lolemera kwambiri linawonjezera 1RM yawo pamapeto a kuyesera ndi pafupifupi mapaundi a 10 kuposa gulu lolemera lochepa.

Pakadali pano, zotsatira zake zinali zabwino kwambiri, kutengera kafukufuku wakale, koma apa ndi pomwe zinthu zimakhala zosangalatsa. Pogwiritsira ntchito magetsi, ofufuzawo adatha kudziwa kuchuluka kwa mphamvu zomwe ophunzirawo anali kugwiritsa ntchito poyesa 1RM. Kuyambitsa kodzifunira kumeneku (VA), monga momwe kumatchulidwira mwaukadaulo, kumatanthauza kuchuluka kwa mphamvu zomwe othamanga amatha kugwiritsa ntchito panthawi yolimbitsa thupi. Pomwepo, oponyera zolemera kwambiri adatha kupeza ma VA ochulukirapo kuchokera minofu yawo. Kwenikweni, ndichifukwa chake anthu omwe amanyamula zolemetsa zazikulu amapindula-dongosolo lawo lamanjenje limakhala kuti liwalole kutero ntchito mphamvu zawo zambiri. Wokongola, chabwino? (Mukuganiza zakuyamba? Nazi njira 18 zakukweza zolemera zomwe zisinthe moyo wanu.)

Ndipo pamene kafukufuku anachitidwa pa amuna, palibe chifukwa choganiza kuti zotsatira sizingakhale zofanana kapena zofanana kwa amayi, akutero Nathaniel D.M. Jenkins, Ph.D., C.S.C.S., mlembi wotsogolera pa phunziroli komanso wotsogolera mnzake wa Applied Neuromuscular Physiology Laboratory ku Oklahoma State University.

Ndiye kodi zonsezi zikutanthauza chiyani kwa inu ndi kulimbitsa thupi kwanu? “Pambuyo ponyamula zolemera zolemera, pangafunike khama pang’ono kupanga mphamvu yomweyo,” anatero Jenkins. "Chifukwa chake, ngati nditatenga dumbbell ya mapaundi 20 ndikuyamba kupanga ma biceps curls asanaphunzitsidwe ndiyeno pambuyo pakuphunzitsidwa milungu ingapo, zikanakhala zosavuta kutero nthawi yachiwiri nditaphunzitsidwa ndi zolemera zolemera poyerekeza ndi zolemera zolemera. " Izi zitha kutanthauziranso kupanga zinthu zomwe mumachita kugula kwanu tsiku ndi tsiku, kunyamula mwana wanu, kusuntha mipando-kosavuta, akutero, popeza simuyenera kugwira ntchito molimbika kuti mugwire ntchitoyo. Zikumveka zabwino kwa ife.

Pomaliza, kunyamula zolemetsa kungakuthandizeninso kugwiritsa ntchito bwino nthawi yomwe mumakhala mukuchita masewera olimbitsa thupi, akutero Jenkins. Izi ndichifukwa choti mutha kulimba msanga ndikuchulukitsa minofu yanu, nthawi yonseyi mukuchita zochepa-potero mumagwiritsa ntchito nthawi yocheperako. Ikuwoneka ngati chinthu chokoma kwa ife, makamaka kwa aliyense amene ali ndi ndandanda yotanganidwa. Ndipo ngati mukufuna zina zokhutiritsa, Nazi zifukwa zisanu ndi zitatu zomwe muyenera kukweza zolemera zolemera.

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