Mafunso Omwe Amakweza Kulemera Kwa Oyamba Omwe Ali Okonzeka Kuphunzitsa Zolemera

Zamkati

• Kodi ndiyenera kuyamba kulimbitsa thupi ndi zolemera kapena cardio?
• Kulemera kwaulere kapena makina?
• Ndiyenera kupumula kwa nthawi yayitali bwanji pakati pa seti?
• Kodi ndiyenera kuwonjezera kangati katunduyo?
• Kodi ndi nthawi yanji yabwino kwambiri yakunyamula zolemera masana?
• Ndikufuna chowawonera?
• Kodi ndiyenera kumva kuwawa kwanthawi yayitali bwanji ndikamaliza masewera olimbitsa thupi?
• Kodi ndiyenera kuphunzitsa abambo anga tsiku lililonse?
• Zochita zolimbitsa thupi monga zokoka kapena zolimbitsa thupi ngati mizere?
• Kodi ndimapewa bwanji makwinya m'manja mwanga?
• Kodi njira zabwino kwambiri zochira ndi ziti?
• Onaninso za

Mwachilengedwe, ambiri aife timasokonezeka nthawi yomweyo tikakumana ndi zolemetsa zambiri komanso makina ovuta kuwerengera kumalo ochitira masewera olimbitsa thupi. Mwamwayi, Sayansi Yatsopano Yamphamvu, kope lapadera laSHAPE, imamira m'mafunso anu onse okweza zolemetsa. Nazi zomwe muyenera kudziwa kuti muyambe kupopera chitsulo, ndipo mutha kuwona nkhaniyi ndi zina kuchokera pagazini lapadera pazoyimira pano.

Kodi ndiyenera kuyamba kulimbitsa thupi ndi zolemera kapena cardio?

Ngati cholinga chanu chachikulu ndikulimbikitsa mphamvu ndikumanga minofu yowonda, pitani patsogolo poyambira, amalangiza wophunzitsa otchuka Jay Cardiello. "Ngati mwataya gawo lanu la cardio, mudzakhala mukupereka mawonekedwe, kuwongolera, kulimbitsa thupi, ndi chitetezo mukasinthana ndi zolemera-zonse zomwe zitha kuvulaza," akutero. Mutha kumenya treadmill mukamaliza kukweza kapena kuwonjezera ma jacks odumpha pakati pa masewera olimbitsa thupi kuti mukhale opambana padziko lonse lapansi. (Zogwirizana: Kodi Ndizofunika Kuti Muzichita Zochita Zolimbitsa Thupi?)

Kulemera kwaulere kapena makina?

Kuthamangira kuzinthu "zolimbitsa thupi" monga CrossFit ndi kettlebells kumatanthauza kuti makina amtundu wama chingwe ayamba kusungulumwa kumalo ochitira masewera olimbitsa thupi. Ma dumbbells ndi ma barbells, komanso zida ngati TRX, zimafunikira kuti mukhale okhazikika pama ndege onse oyenda, atero a Brad Schoenfeld, Ph.D., pulofesa wothandizira maphunziro a sayansi ku CUNY Lehman College ku New York City. "Zochita izi nthawi zambiri zimakhala ndi minofu yambiri kuposa makina ofanana ndi makina," akufotokoza. Kupanga minyewa yokhazikika iyi ndikofunikira pakugwira ntchito (kukweza thumba lolemera lazakudya) komanso mwachidwi (abs yanu imafotokozedwanso pang'ono mumayendedwe awa). Koma osatembenukira kumbuyo kwa makina olemera amenewo kwathunthu. Makina amapereka bata ndi chithandizo, kotero ngati mutangoyamba kumene maphunziro kapena muli ndi malire, ndi njira yabwino. (Zogwirizana: Makina Olimbitsa Thupi 7 Omwe Ndi Oyenera Nthawi Yanu)

Ndiyenera kupumula kwa nthawi yayitali bwanji pakati pa seti?

Kukhazikitsa pulogalamu yanu yamphamvu kumaphatikizapo kulingalira za masewera olimbitsa thupi omwe mungachite komanso momwe mungapangire dongosolo. Koma nthawi yopumira pakati pa seti ndiyofunikanso kuti pakhale zotsatira zabwino, atero a Gabrielle Fundaro, Ph.D., katswiri wodziwika bwino wazamasewera ndi mphunzitsi wazachipatala komanso mlangizi pakampani yolimbitsa thupi ya Renaissance Periodization. Ngati cholinga chanu chimodzi ndikulimbitsa thupi, tengani mphindi zitatu pakati pa seti kuti mthupi lanu lipezenso mphamvu kuyambira mukugwiritsa ntchito zolemera zolemera komanso zochepa (zisanu mpaka zisanu ndi zitatu). Ngati mukukhudzidwa kwambiri ndi kukula kwa minofu kapena kusunga minofu pamene mukudya, pitirizani kubwereza pang'onopang'ono (8 mpaka 12 reps) ndi nthawi yochepa yopuma (pafupifupi mphindi imodzi kapena ziwiri pakati pa seti). Mpumulo wa masekondi 30 ndiwabwino ngati maphunziro anu opumira minofu (15-25) komanso zolemera zopepuka. Kapena yesani kuyika kwambiri, momwe mumapumira gulu limodzi la minofu pamene mukugwira ntchito ina (monga kusindikiza mabenchi ndikutsatiridwa ndi mizere). Mosasamala kanthu za kulimbitsa thupi kwanu, "musanyalanyaze" kupuma kwanu: Mumafunikira kuti mukonzekere m'maganizo ku seti yotsatira ndikukhalabe olunjika.

Kodi ndiyenera kuwonjezera kangati katunduyo?

Kupita patsogolo pa cholembera kapena makina nthawi zonse kumakulimbikitsani, koma samalani kuti simukuchita zochuluka kwambiri posachedwa, atero a Julia Ladewski, mphunzitsi wamphamvu komanso wowongolera ku Highland, Indiana. "Ngati mutha kumaliza kuyambiranso nthawi zonse ndikulemera pang'ono osataya mawonekedwe anu, muyenera kuyesa kuwonjezera kulemera nthawi ina mukamachita masewerawa." Inde, nthawi ina, mudzagunda khoma. "Ngati mawonekedwe anu aphwanyika, imani ndikupumula kapena onaninso kuchuluka kwa ma reps omwe muyenera kuchita," akutero a Ladewski. Masabata anayi mpaka asanu ndi atatu aliwonse, bwererani o ndikulola thupi lanu kuti libwerere kwa milungu ingapo. (Zogwirizana: Kodi Muyenera Kuchita Maulendo Angati Olemera Pakukula Kwambiri?)

Kodi ndi nthawi yanji yabwino kwambiri yakunyamula zolemera masana?

Kafukufuku wapeza kuti kupopera chitsulo mu p.m. itha kukuthandizani kuti mukhale olimba chifukwa kuchuluka kwa cortisol (mahomoni omwe amachititsa kuti minofu ikungokhala ngati gawo la ntchito yake pakuwongolera shuga wamagazi) kumakhala kotsika m'mawa kwambiri. Pakalipano, testosterone-kiyi yomanga minofu, ngakhale mwa amayi-imadutsanso pamene tsiku likupita, koma ili ndi chiŵerengero chapamwamba kwambiri cha cortisol madzulo. Kumbukirani kuti maphunziro ambiri okhudzana ndi nyonga ndi mawotchi achilengedwe (kapena mayendedwe azungulira) amachitikira amuna, chifukwa chake zotsatira zomwezo sizotsimikizika kwa akazi. Ngati mumakonda kuchita masewera olimbitsa thupi m'mawa (kapena ndi nthawi yokhayo yomwe mungathere), ndiye nthawi yosamukira. "Anthu ena amakonda kuchita masewera olimbitsa thupi m'mawa, ena monga masana kapena madzulo-zimangotengera nthawi yomwe mukumva bwino," akutero a Marci Goolsby, M.D., sing'anga wamkulu wamankhwala azamasewera ku Hospital for Special Surgery ku New York City. Chenjezo lake limodzi: "Pewani kuchita masewera olimbitsa thupi pafupi kwambiri ndi bedi chifukwa kumatha kukupangitsani kukhala maso." Ndiyeno simudzafika kumalo ochitira masewera olimbitsa thupi alamu yanu ikalira. (Zogwirizana: Zomwe *Kwenikweni* Zimatanthauza Ngati Mumakonda Kugwira Ntchito M'mawa vs. Usiku)

Ndikufuna chowawonera?

"Ngati mukugwira ntchito ndi gulu lalikulu komanso lolemera ngati squats kapena benchi, yankho ndi inde!" akuti Ladewski. Kukhala ndi wina amene akukufunirani kumatanthauza kuti atha kuthandiza ngati china chake chalakwika (mwachitsanzo, phazi lanu limatha kapena kugwira kwanu kumamasuka), ndikungodziwa kuti pali wina kumakulimbikitsani kuti mukhale olimba kapena kuyambiranso. Ngati mulibe chotchinga, chitani zokweza zanu zazikulu mumakina a Smith kapena choyikapo chokhala ndi njanji zotetezera kuti mugwire zolemetsa-popanda kutero.

Kodi ndiyenera kumva kuwawa kwanthawi yayitali bwanji ndikamaliza masewera olimbitsa thupi?

Zowawa zomwe mumamva tsiku limodzi kapena awiri mutatha kuchita masewera olimbitsa thupi kwambiri zimatchedwa kuchedwa kuyamba kupweteka kwa minofu (DOMS). "Lingaliro lakapangidwe kotsutsa ndikuti mukung'amba china chake ndikupanga zoopsa zazing'ono muminofu," akutero katswiri wazolimbitsa thupi komanso wathanzi Harley Pasternak, wolemba Zakudya Zakudya Zamthupi. "Minofu ikachira, idzakhalanso yamphamvu komanso yowonjezereka kuposa kale." Chifukwa chake ululu umatanthauza kupeza phindu. Koma kupweteka komwe kuli kovuta kapena kosagwirizana-mwachitsanzo, mbali imodzi ya thupi lanu koma osati enawo-kungakhale chizindikiro chovulala. Ngati mumamva kupweteka kwa DOMS mu mnofu, ligament, kapena tendon, mutha kupitiliza kuchita izi mozungulira, akutero a Pasternak, poyang'ana gulu lina la minofu masiku angapo. (Zogwirizana: Kodi Zilibwino Kutikita Massage Ngati Ndinu ~ Zowawa?)

Kodi ndiyenera kuphunzitsa abambo anga tsiku lililonse?

Ngati mukufuna kuchita crunches tsiku lililonse, mungafune kuganiziranso izi. "Monga magulu onse a minofu, pali chinthu chonga maphunziro ochulukirapo; simudzawona zabwino zina pophunzitsa minofu ya m'mimba tsiku ndi tsiku," akutero Fundaro. Kuphatikiza pa zoyenda zapakatikati monga matabwa ndi njinga, ma abs anu amalowetsedwa kudzera muntchito zosachita kuyenda poyenda monga squats ndi ma deadlifts. Langizo la Fundaro: Pitirizani kuphunzitsidwa mwachindunji kwa masiku atatu kapena asanu pa sabata, ndikuyang'ana ma seti atatu kapena asanu a ma reps asanu ndi atatu mpaka 20 aliwonse. Ndipo kumbukirani kuti palibe chinthu chonga kuchepetsa mabala-zidutswa zonse padziko lapansi sizingakupatseni mapaketi sikisi ngati abisala pansi pa mafuta amthupi. Kusunga zakudya zanu zoyera komanso kulimbitsa thupi kwanu moyenera kumathandizira kupeza zotsatira zomwe mukufuna.

Zochita zolimbitsa thupi monga zokoka kapena zolimbitsa thupi ngati mizere?

"Onsewa ali ndi maubwino, koma zimadalira cholinga chanu," akutero a Ladewski. Ngati cholinga chanu ndikulimbitsa thupi, yesani kusuntha koyamba kuti fomu yanu isasokonekere, chifukwa machitidwe odzipatula amathetsa tinthu tating'onoting'ono tomwe mukufunikira kuti tidutse. Ngati muli ndi chidwi ndi zokongoletsa, chitani zolimbitsa thupi zodzipatula poyamba - iwo amayang'ana kwambiri kugunda komwe mukufuna ndikupewa kusagwirizana kwa minofu.

Kodi ndimapewa bwanji makwinya m'manja mwanga?

"Mafoniwa amapindulitsa kwambiri chifukwa amathandizira," akufotokoza Fundaro. Komabe, mwina simungafune kuti manja anu azioneka ngati a odula matabwa. Mukamaphunzira, valani magolovesi kapena zokutetezani zomwe sizingasokoneze kugwira kwanu. Pambuyo pake, zilowetseni manja anu m'madzi ofunda ndi mchere wa Epsom kuti mufewetse khungu, kenaka pukutani pang'onopang'ono ndi mwala wa pumice. Ndipo munyowetse manja anu tsiku ndi tsiku. Osasankha ma calluses anu - zimangowapangitsa kukhala olimba ndipo zimatha kuyambitsa matenda.

Kodi njira zabwino kwambiri zochira ndi ziti?

Mudapha gawo lanu lomaliza lamphamvu. Zabwino zonse! Tsopano ntchito yeniyeni imayamba chifukwa ndi masiku omwe simukugwira ntchito pomwe mumayamba kulimba. "Mukamachita masewera olimbitsa thupi, minofu yanu imakumana ndi microtrauma. Pambuyo pake, omwe amadziwika kuti satelayiti amasakanikirana ndi malo owonongeka kuti akonzenso minofu," atero a Jessica Matthews, mlangizi wamkulu wothandizana bwino ku American Council on Exercise. Koma izi zimatha kuchitika pokhapokha mutapuma. Ambiri mwa masiku anu "achoka" ayenera kukhala ndi kuchira mwachangu, zomwe zikutanthauza kuyenda kocheperako monga kuyenda mosavuta panjinga kapena kuyenda ndi galu, komanso machitidwe osinthasintha komanso kuyenda ngati kutambasula kuwala, yoga, kapena kugudubuza thovu. Izi zithandizira kufalitsa ndikuthandizira kubweretsa michere yayikulu mu minofu yanu kuti ikonze msanga, a Matthews akutero. Limbikitsani mtima wanu pang'ono ndikumasula zolimba zilizonse, koma musataye thukuta kwambiri. (Zokhudzana: Zolakwitsa Zomwe Amapanga Amodzi Amakhala Mukupanga)

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