Kodi Muyenera Kupuma Pakatikati Pakati Paketi?

Zamkati

• Ngati mukufuna kuyankhula, kuonda, kapena kuwonjezera kupirira ...
• Ngati mukufuna kulimbikitsa ...
• Ngati mukufuna minofu yayikulu ...
• Ngati mukufuna kupanga masters form...
• Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi ...
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Kwa zaka zambiri, takhala tikumva lamulo la chala champhamvu kwambiri kuti mukamakweza kulemera kwanthawi yayitali, muyenera kupumula pakati pama seti. Koma kodi izi ndi zowonadi zowuma komanso zachangu? Ndipo kupumula kwakutali pakati pa seti kumakwaniritsa zolinga zanu zaumoyo ndi thanzi? (Kupatula apo, kafukufuku wina amapeza kuti * kuchira kwachangu * kumangotulutsa mtunduwo.)

Apa, zomwe muyenera kudziwa za nthawi yopuma, kutengera zotsatira * mukuyang'ana.

Ngati mukufuna kuyankhula, kuonda, kapena kuwonjezera kupirira ...

Mpumulo wa: Masekondi 20 mpaka 60 pakati pa ma seti

Ngati cholinga chanu ndikupeza bwino pokhalitsa kulimbitsa thupi kapena kukulimbikitsani kupilira, kukhala ndi nthawi yopumulira ndiyo njira yabwinoko, atero a Ryan Rogers, katswiri wazolimbitsa thupi ku Fitness Quest 10 ku San Diego, CA. (PS: Pano pali momwe muyenera kukhalira mukuchita masewera olimbitsa thupi olemetsa kwambiri poyamba.) "Kwa anthu ambiri omwe akuyang'ana kuti akhalebe olimba komanso kuti achepetse thupi pang'ono, ndikupangira kuti muchepetse kupuma mwa kungoyenda nthawi yolimbitsa thupi. ”

Kupatsa minofu pang'ono kupuma kwinaku mukuwongolera kugunda kwa mtima wanu, Rogers nthawi zambiri amakhala ndi makasitomala ake kumaliza ntchito zolimbitsa thupi momwe mpumulo wokhawo umakhalapo panthawi yosintha kuchoka pagulu lina kupita kwina - masekondi osachepera 30. "Njirayi imathandizira kuwotcha mafuta ochulukirapo kuposa kupumula kwathunthu pakati pama seti pomwe imathandizanso kuti minofu ibwezere pang'ono kuti athe kukankhira pang'ono," akutero. (Zokhudzana: Chifukwa Chake Anthu Ena Amakhala Ndi Nthawi Yosavuta Kulimbitsa Minofu Yawo)

Ngati mukufuna kulimbikitsa ...

Mpumulo wa: Mphindi 2 mpaka 5 pakati pa ma seti

Izi zimathandiza kuti minofu iwonjezere mphamvu zomwe zimafunikira kuti zichepetse ndikulola kuti dongosolo la mitsempha likhalenso bwino, anatero Pete McCall, C.S.C.S., mphunzitsi wovomerezeka ndi ACE ku San Diego, CA. "Pamene mukukweza zolemetsa zolemetsa zomwe mukuchita 10 reps kapena zochepa, kupumula koyenera ndi kuchira ndikofunikira kuti ulusi wa minofu uyambe kugwira ntchito, zomwe pamapeto pake zimabweretsa kuyankha kwa hormone yomwe imayambitsa kukula kwa minofu. ndipo mahomoni amathandizira kukonzanso minofu yowonongeka ndikuyambitsa kukula. "

Ngati mukufuna minofu yayikulu ...

Mpumulo wa: Mphindi 1 pakati pa seti

Ngati cholinga chanu chachikulu ndi hypertrophy-ndiko kuti, kuwonjezeka kwa kukula kwa minofu-iyi ndiyo nthawi yabwino yopuma. "Kupumira pang'ono kuposa masekondi 60 kungasokoneze kupsinjika kwa kagayidwe kachakudya ndikuchepetsa kuthekera kwakukula kwa minofu, koma kupumula kwa masekondi osachepera 60 sikulola kuchira kokwanira kuti minofu ichite bwino munthawi yotsatira," akutero Sabrena Jo, director of science and research content wa ACE. (Zokhudzana: Kodi Pali Kusiyana Kotani Pakati pa Kupirira Kwa Minofu ndi Kulimba Kwa Minofu?)

Ngati mukufuna kupanga masters form...

Mpumulo wa: Mphindi 3 pakati pa seti

Chifukwa mphindi zitatu? Malinga ndi kafukufuku wofalitsidwa mu Journal of Strength and Conditioning Research, mudzachira mwachangu kuposa momwe mungapumulire pakangokhala mphindi ziwiri pakati pama seti. Kuphatikiza apo, mudzakhala ndi nthawi yochulukirapo komanso mphamvu yakukhala ndi chidwi chokwanira pakuwongolera kayendedwe kamene mukugwira.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi ...

Mpumulo wa: yaitali kuposa momwe mukuganizira kuti mukufunikira

Zatsopano ku maphunziro a mphamvu? "Mudzapindula ndi kupumula kwambiri pakati pa ma seti kuti musadzikakamize kuti mufike posachedwa," akutero Rogers, "pomwe munthu amene ali ndi mawonekedwe abwino amatha kupumula pang'ono popanda vuto lililonse." (Komanso: Musaphonye kulimbitsa thupi kumeneku komwe kuli koyenera kwa oyamba kumene.)

Kwa oyamba kumene, kutenga nthawi yochulukirapo kuti achire (popanda kulola kugunda kwa mtima ndi kutentha kwa thupi kubwereranso ku milingo yopumula) kumaperekanso maubwino ena, akutero Fabio Comana, mphunzitsi pa Sukulu Yolimbitsa Thupi ndi Sayansi Yazakudya ku San Diego State University. "Kwa ochita masewera olimbitsa thupi omwe alibe chidziwitso, kuchira kwa nthawi yayitali kumalimbikitsa kudzidalira," akutero. Mwa kuyankhula kwina, ngati kupumula kwa mphindi imodzi kapena ziwiri pakati pa seti kukulolani kuti muthe kuyesayesa komaliza, mudzakhala ndi chidaliro cholimba kuti mukhale ndi nthawi yayitali yolimbitsa thupi - yomwe, ndithudi, ndiyo njira yabwino kwambiri yowonera zotsatira. , mosasamala kanthu za cholinga chanu. (Zokhudzana: Mafunso Omwe Akweza Kulemera Kwawo Oyamba Omwe Ali Okonzeka Kukweza Zolemera)

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