Ma 5 Ofunika Olimbitsa Thupi Othandiza Onse Omwe Amafunikira Amafuna

Zamkati

• Kulimbitsa Mphamvu
• Ma Pilates
• Maphunziro a Plyometric
• Yoga
• Kupota
• Onaninso za

Kuphunzitsidwa pamtanda-mukudziwa kuti ndi de rigueur ngati mukufuna kupatsa mphamvu mphamvu, koma zenizeni sizingakhale zazing'ono. Kotero nachi cholinga chanu: "Mukufuna kupanga minofu yomwe simungagwiritse ntchito pothamanga ndi kuonjezera mphamvu zanu za aerobic," akutero Harry Pino, Ph.D., katswiri wa masewera olimbitsa thupi ku NYU Langone's Sports Performance Center. "Ndizo zomwe pamapeto pake zidzakupangitsani kuti mukhale achangu komanso oyendetsa bwino pamsewu kapena m'njira." Cholakwika chomwe othamanga ambiri amapanga ndikudutsana popanda malangizo omveka bwino, kotero amaika nthawi yochitira masewera olimbitsa thupi popanda kupita patsogolo, akutero. Tidadula kuti tithamangitse ndikupeza zolimbitsa thupi zomwe zingakuthandizeni kuti mupite nthawi yayitali ndikukhala olimba.

Kulimbitsa Mphamvu

Kyle Barnes, Ph.D., katswiri wochita masewera olimbitsa thupi pa yunivesite ya Grand Valley State ku Michigan, anati: “Othamanga othamanga amazoloŵera kuyambitsa minyewa inayake akamathamanga, choncho sagwiritsa ntchito mphamvu zonse za minofu yawo yonse pamodzi. "Kukaniza maphunziro kumakulimbikitsani kuti mugwire kapena kugwiritsa ntchito minofu yanu yambiri." Pamene othamanga achikazi amafinya magawo awiri ophunzirira mwamphamvu sabata limodzi kwa milungu isanu ndi inayi akuchita matupi onse akuthupi monga makina osindikizira a benchi ndi thupi lotsika limayenda ngati squats ogawanika-adasintha nthawi yawo ya 5K ndi 4.4 peresenti (zili ngati kumeta 1 miniti, masekondi 20 kuchokera kumapeto kwa mphindi 30), kafukufuku wa Barnes adapeza. Ndipo popeza othamanga amakonda kukhala otsogola kwambiri, kuphunzitsa mphamvu ndi mwayi wokhazikika pa glutes. "Glutes ndiye minofu yayikulu kwambiri mthupi, chifukwa chake ndiimodzi mwamphamvu kwambiri yothamanga," akutero a Barnes.

"Ngati titha kuwapangitsa kuti aziwotcha ndikugwira ntchito moyenera, muwona zowongoka mosavuta." Kusuntha ngati ma squats ndi ma deadlifts ndikwabwino kugunda glutes ndi hamstrings.Kuphatikiza apo, m'malo mongopita kumakina ochitira masewera olimbitsa thupi, Pino amalimbikitsa kumamatira kuzitsulo zaulere. Izi zimakuthandizani kuti mutsegule minofu yanu yayikulu ndikuyesetsa kuti musamayende bwino. (Nayi njira yophunzitsira mphamvu yopangidwira othamanga.)

Ma Pilates

Kukhala ndi pachimake cholimba kudzakuthandizani kupewa misampha yamtundu uliwonse (monga kutembenuza chiuno chanu kwambiri mukamayenda) zomwe zimachepetsa mphamvu yanu, Pino akuti. Ndipamene Pilates amabwera. "Pilates amalankhula pachimake chonse-osati rectus abdominis koma minofu yakuya," akutero Julie Erickson, mphunzitsi wodziwika bwino wa Pilates ndi yoga ku Boston. Kuyenda ngati kutambasula kwa miyendo iwiri ndipo zana ndikwabwino kwambiri pakutsutsa minofu yakuya kwambiri. Ma Pilates ena amagwiritsanso ntchito ntchafu zamkati, zomwe zimatha kukhala zofooka othamanga, Erickson akuti: "Minofu yanu yamkati ya ntchafu imathandizira bondo, chifukwa chake kuyilimbitsa kudzakutetezani kuvulala ndikupangitsani kusintha kosavuta kolowera mosavuta, monga pamiyala yamiyala." Ngakhale kungopeza mpira pabwalo lamasewera ndikufinya pakati pa ntchafu zanu pamene mukuwonera Netflix kungathandize, akutero. (Kuti muchite chimodzimodzi, yesani kulimbitsa thupi kwa othamanga.)

Maphunziro a Plyometric

Plyos, kapena kuphunzitsidwa mphamvu zophulika zomwe zimaphatikizapo kudumpha, ndizofunikira kukuthandizani kuti mupange liwiro, kafukufuku waposachedwa mu Journal of Strength and Conditioning Research anapeza. Ofufuza atakhala ndi gulu la othamanga akupitiliza maphunziro awo, kuwonjezera kukana kuchita masewera olimbitsa thupi, kapena kuwonjezera mphamvu zolimbitsa thupi, othamanga mu gulu la plyo adachepetsa 3K yawo (amanyazi chabe mamailo 2) nthawi zambiri-ndi 2% patatha milungu 12. "Izi ndizofunikira kwa othamanga akutali chifukwa zikuwonetsa kusintha kwachuma chawo," wolemba kafukufuku Silvia Sedano Campo, Ph.D. Izi zikutanthauza kuti pakuwonjezera mphamvu yanu yayikulu kudzera mu maphunziro a plyometric, mutha kuthamanga msanga popanda kuwotcha mafuta owonjezera, akutero. Ganizirani zodumpha kopingasa ngati kudumpha kwakutali ndikutsogolo, kapena kudumpha. "Izi ndizothandiza kwambiri kupititsa patsogolo chuma, chifukwa zimagwirizana kwambiri ndi kutalika," akutero Sedano Campo. Kenako tsatirani seti iliyonse ya pyos ndi liwiro lothamanga kuti muwonetsetse kuti kuwongolera mphamvu kumasamutsidwa kumayendedwe enieni. (Vuto la pyoli lidzayesa miyendo yanu.)

Yoga

Othamanga amakhala ndi chizolowezi choyang'ana pansi pafupipafupi, chomwe chimazungulira mapewa awo kutsogolo ndikutseka kutsogolo kwa thupi, koma kuchita yoga kumatha kutsegula magawo omwe ali ndi mavuto, Erickson akuti. "Mukamakonza kaimidwe kanu ndikudziphunzitsa kuti muziyembekezera mukamathamanga, imakulitsa chifuwa chanu kuti muzitha kupuma bwino," akutero. Kuwonjezeka kwa mpweya ku minofu yanu kumathandizanso kuti muzichita bwino. Wankhondo Woyamba ndi wankhondo wachiwiri, zomwe zimachitika pafupipafupi m'makalasi ambiri a yoga, ndimasewera abwino pachifuwa. Ndipo kulimba komwe kumamvekera m'mimba mwanu komanso minyewa yanu? Ma asanas ambiri amalankhula ndi maderawa, koma Erickson amakonda kwambiri malo okhala patsogolo komanso kanyumba kakang'ono. Kupatsa chidwi nyundo zanu. (Onani 11 yathu yoga yofunikira kwa othamanga.)

Kupota

Kuti mukulitse mphamvu ya cardio popanda kupsinjika, kuthamanga kwambiri ndi njira yopambana, kafukufuku mu European Journal ya Masewera Sayansi ziwonetsero. Ochita masewera atatu omwe adachita masewera asanu ndi limodzi othamanga kwambiri (omwe amaphatikizapo kuthamanga kwa mphindi zisanu) pa masabata atatu adawongolera nthawi yawo yothamanga ya 5K mpaka mphindi ziwiri ndikuwonjezera VO2 max pafupifupi 7 peresenti. Kuwonjezeka kwa VO2 max kumatanthauza kuti mudzatha kuchita zolimbitsa thupi kwakanthawi kofunikira ngati cholinga chanu ndikumaliza mpikisano wautali ngati marathon. "Ochita masewera olimbitsa thupi amatha kuphunzirira ma mileage ochepa mwamphamvu, koma kuphulika kwakanthawi kochepa kumakhazikitsa njira ya anaerobic, yomwe imafunikanso panthawi yopirira," watero wolemba kafukufuku Naroa Etxebarria, Ph.D., katswiri wazolimbitsa thupi ku University ku Canberra ku Australia. Kugwiritsa ntchito dongosolo lanu la anaerobic kudzakuthandizani kuti muchepetse kutopa. Ubwino wochita HIIT yanu mukamayendetsa njinga ndikuti mumapewa kulumikizana kwanu ndikumenyetsa pansi kawiri kapena katatu kulemera kwa thupi lanu, monga kuthamanga kumachita.

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