Kodi pali kusiyana kotani pakati pa Kupirira Kwambiri ndi Mphamvu Zamphamvu?

Zamkati

• Kodi kupirira kwa minofu ndi chiyani?
• Chifukwa chiyani ndikufunika kupirira mwamphamvu?
• Kodi ndingatani kuti ndizitha kupirira?
• Kodi mphamvu zamphamvu ndi chiyani?
• Chifukwa chiyani ndimafunikira mphamvu yamphamvu?
• Kodi ndingatani kuti ndikhale ndi mphamvu zolimbitsa thupi?
• Kodi ndiyenera kuzigwiritsa ntchito kangati?
• Onaninso za

Pakadali pano, mukudziwa kuti kuphunzitsa mphamvu ndikofunikira. Inde, zimakupatsani minofu yosalala, koma kafukufuku akuwonetsa kuti kukweza zolemera nthawi zonse kumakhala ndi phindu la thanzi lomwe limapitilira kukongola. Mwamwayi, magulu ambiri olimba kuposa kale akuphatikiza zolemera muntchito zawo. Ngakhale makalasi okhathamira ndi mtima samachita manyazi kupatsa makasitomala owomph pang'ono - koma mukakweza zolemera mapaundi 3 mpaka 8 pa njinga yamoto kwa mphindi zisanu kapena zingapo, mukuphunzitsa minofu yanu mosiyana kwambiri ndi nthawi yomwe 'akutulutsa makina osindikizira a benchi olemera kwambiri.

Izi sizitanthauza kuti mtundu wina wamaphunziro ndiwabwino kuposa winayo, ndipo sizitanthauza kuti muyenera kutsatira njira imodzi yophunzitsira nthawi zonse. M'malo mwake, izi zitha kuvulaza kupita kwanu patsogolo, chifukwa muyenera kupirira mwamphamvu ndipo mphamvu m'moyo wanu watsiku ndi tsiku. Koma kodi pali kusiyana kotani pakati pa awiriwa?

Zitsanzo: "Kukhala pansi ndi kaimidwe kabwino, kapena kuyenda kwanu ukamayenda ndi kulimba mtima ndi mayeso a kupirira kwamphamvu," atero a Corinne Croce, DPT, a Therapist a mkati a SoulCycle (omwe adathandizira kupanga mapulogalamu kuseli kwa kalasi yatsopano, SoulActivate). Mphamvu, mbali inayo, imafunidwa mukamafunika kukweza bokosi lolemera, kuyika sutikesi m'bokosi lam'mwamba, kapena kunyamula mwana osavulala, atero a Darius Stankiewicz, C.S.C.S., mphunzitsi wamphamvu wamkati mwa SoulCycle.

Njira yanu yabwino kwambiri: Phatikizani zonse muzochita zanu zamlungu ndi mlungu. Koma kuti muchite izi, muyenera kumvetsetsa kusiyanitsa kwa kupirira mwamphamvu ndi nyonga. Tidzafotokoza.

Kodi kupirira kwa minofu ndi chiyani?

Mukapita ku, titi, kalasi ya spin, nthawi zambiri pamakhala gawo lapamwamba la thupi lomwe limaphatikizidwa. Nthawi zambiri zimakhala pafupi kumapeto kwa kalasi, ndipo zimatha pafupifupi mphindi zisanu. Panthawi imeneyo, mumasinthasintha pakati pa masewera olimbitsa thupi osiyanasiyana - ma curls a biceps, makina osindikizira apamwamba, ndi zowonjezera za triceps-popanda kupuma pazomwe zimamveka kwamuyaya. Mwachidule, ndikumanga kupirira kwamphamvu, komwe ndi "kuthekera kwa thupi kugwira ntchito kwanthawi yayitali," akutero a Dyan Tsiumis, C.P.T., mphunzitsi wamkulu ku SWERVE Fitness. Mukatha kuchita izi nthawi yayitali-kaya ndi ma biceps curls mosalekeza, kukwera njinga, kapena kuthamanga-mumakhala opirira kwambiri.

Ndipo ngakhale mumakonda kugwiritsa ntchito magulu amtundu womwewo pakumanga nyonga ndi kupirira, kutengera ndi kuchitapo kanthu, ulusi wosiyanasiyana wa minofu umalembedwa: "Zingwe zolimbitsa pang'onopang'ono (mtundu wa 1) zimathandizira kupirira, ndi ulusi wofulumira (mtundu wachiwiri) ) ali ndi udindo wamphamvu komanso wamphamvu, "akutero Stankiewicz. Mukamachita zinthu zopirira zomwe zimaphunzitsa ulusi wopepuka pang'onopang'ono, mumathandizira kuti minofu yanu igwiritse ntchito mpweya-womwe umakuthandizani kuti muzichita nthawi yayitali musanatope.

Chifukwa chiyani ndikufunika kupirira mwamphamvu?

Kaya ndizochitika za tsiku ndi tsiku-ngati mukusewera ndi ana anu ndikugwira ntchito zapakhomo-kapena muli mkati mwa masewera olimbitsa thupi, thupi lanu limafuna kupirira kwamphamvu. Mukakhala ndi zochuluka, "kutopa sikungayambike mwachangu ndipo mudzatha kupirira zambiri mukamagwiritsa ntchito mphamvu zochepa," akutero Croce. Taganizirani izi ngati kuthamanga, akutero a Tsiumis. "Kulimba kwa minofu ndiko kuthamanga, ndipo kupirira kwa minofu ndi mpikisano wothamanga," akutero. Mukakhala ndi chipiriro chochulukirapo, ndizovuta kuti mupite kutali.

Kodi ndingatani kuti ndizitha kupirira?

Maphunziro a Cardio ndiye njira yopitilira, koma kukweza zolemera zopepuka pamiyeso yambiri kumathandizanso kupirira. Khalani ophunzira, osakwera masitepe, kapena osambira, sankhani zomwe zingakuvutitseni ndipo zimakupangitsani chidwi.

Musayembekezere kuti maphunziro amtunduwu akupangitsani kuti minofu yanu ikhale yayikulu kwambiri, akufotokoza a Tsiumis. "Palibe kuwonjezeka pang'ono kwa kukula kapena mphamvu ya minofu ya munthu payekha," akutero. "Pang'onopang'ono, pakapita nthawi (m'maphunziro wamba, pafupifupi masabata a 12), pamakhala mphamvu yolimba m'minyewa yamtundu uliwonse ndikukula kwa minofu yomwe imachitika." Chifukwa chake m'malo mongoyang'ana momwe mumaonekera, konzekerani momwe thupi lanu limamvera. Ngati mutha kuthamanga, tinene, ma 10K (6.2 miles) kuchuluka kwa nthawi yomwe zingakutengereni kuyenda mtunda wamakilomita asanu ndi limodzi, kupirira kwanu kulowera kolondola.

Kodi mphamvu zamphamvu ndi chiyani?

Ngakhale kupirira kumakhudza bwanji Kutalika minofu imatha kuchita, mphamvu ya minofu ndi momwe zovuta imatha kuchita. Kapena, munjira yasayansi, "ndiyeso yamphamvu kwambiri yomwe minofu imatulutsa panthawi imodzi yokha," akutero a Michael Piermarini, M.S., director of fitness in Orangetheory Fitness. Imodzi mwa njira zodziwika kwambiri zoyesera mphamvu ya minyewa ndi imodzi-rep max: kukweza kulemera kochuluka momwe mungathere panthawi yochita masewera olimbitsa thupi (chifuwa chosindikizira ndi deadlift ndi zosankha zotchuka) pa rep imodzi, ndi rep imodzi yokha.

Ngati mumasokonezeka kuti mugwiritse ntchito mphamvu kapena kupirira, ganizirani za kuchuluka kwa kulemera komwe mukukweza komanso kuchuluka kwa ma reps omwe mukuchita, chifukwa ubalewu ndi wosiyana, akutero Piermarini. Mukufuna zolemera zopepuka ndi gulu la obwereza (pana pake pa 15 mpaka 20)? Ndiko kupirira. Kukweza kulemera kolemera ndi kubwereza pang'ono (kuzungulira 5 mpaka 8)? Ndiwo mphamvu.

Chifukwa chiyani ndimafunikira mphamvu yamphamvu?

Chifukwa chake, zifukwa zambiri. Kafukufuku akuwonetsa kuti imatha kuthana ndi kutayika kwa mafupa ndikulimbana ndi kufooka kwa mafupa, kupewa kuvulala, mwinanso kuchepetsa chiopsezo cha khansa. Kuphatikiza apo, "mukakhala ndi minofu yambiri, m'pamenenso thupi lanu limapsa kwambiri mukapuma komanso patsiku limodzi," akutero Piermarini. (Nazi zambiri pa sayansi yakumanga minofu ndi mafuta oyaka.) Kuwotcha ma calories ambiri osachita khama? Inde, chonde.

Kodi ndingatani kuti ndikhale ndi mphamvu zolimbitsa thupi?

Osachita manyazi kumbali yolemera kwambiri ya choyikapo cholemetsa, chosavuta komanso chosavuta. Akatswiri amanena mobwerezabwereza kuti akazi alibe mlingo wokwanira wa testosterone kuti "akhale wochuluka," kotero mukhoza kutaya chifukwa chimenecho pawindo.

Kuti mumve kwambiri belu lanu (losayankhula), Piermarini akulimbikitsa kuyang'ana kwambiri mayendedwe omwe amagwiritsa ntchito thupi lanu lonse. "Zochita zogwira ntchito ndizomwe ife, monga anthu, timachita nthawi zonse pamoyo wathu watsiku ndi tsiku," akutero. Awa ndimasinthidwe omwe mumachita tsiku lonse (nthawi zina osaganizira za izi) monga kupindika, mapapu, kukankha, kukoka, kusinthasintha, ndi kusaka. Zochita zolimbitsa thupi zomwe zimamasulira bwino zimaphatikizapo squats, reverse and side mapapu, push-ups, mabenchi presses, Russian twists, and deadlifts, akutero. "Onse athandizira kupanga zochitika za tsiku ndi tsiku kukhala zosavuta powonjezera mphamvu, mgwirizano, ndi kulinganiza."

Pamene mukuphunzira, "musatengeke ndi malingaliro akuti zambiri zimakhala bwino nthawi zonse," akuchenjeza. "M'malo mwake, yang'anani pa kayendedwe kabwino. Gawo lamphamvu limatha kuchitika kulikonse kuyambira mphindi 15 mpaka 45." Mukufuna malingaliro? Yambani ndi chizolowezi cha kettlebell kapena kulimbitsa thupi kwathunthu komanso kulimbitsa thupi.

Kodi ndiyenera kuzigwiritsa ntchito kangati?

Zoonadi, zimadalira zolinga zanu ndi kumene zofooka zanu zili. "Nthawi zambiri timasinthidwa chibadwa kuti tigwirizane ndi wina," akutero Stankiewicz, kotero ngati mukungoyang'ana kuti mumve bwino, sinthani ndondomeko yanu kuti mugwirizane ndi ulalo wanu wofooka. (Mayeso a P.S. Genetic ngati 23andMe angakupatseni chidziwitso chokhudza kapangidwe ka minofu yanu.) Komabe, magawo atatu pa sabata kwa onse awiri ndi ndondomeko yoyenera, kapena awiri ngati mwangoyamba kumene kuphunzitsidwa.

Onaninso za