Kodi Kuchita Zolimbitsa Thupi Kumagulu Olimbitsa Thupi Monga Barre ndi Spinning Count Monga Mphamvu Yophunzitsira?

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Pamabwera mfundo mu kalasi iliyonse yoyendetsa njinga komanso yopanda kanthu, pomwe mutakhala ndi thukuta komanso kutopa, simusamalanso momwe tsitsi lanu likuwonekera, pamene mlangizi akulengeza kuti ndi nthawi yoti musinthe kuchita masewera olimbitsa thupi. Mumanyamula zolemera mapaundi 1 mpaka 3 ndipo mumachita dang. Koma chitani izi kwa mphindi 10-15 za pulses ndi reps kwenikweni kuwerengera ngati kuphunzitsa mphamvu?

Mwaukadaulo, inde, koma zimadalira zolinga zanu, atero a Joslyn Ahlgren, aphunzitsi pa njinga zamaphunziro ndi mphunzitsi wa Applied Physiology and Kinesiology ku University of Florida.

Pamene minofu yanu ikulimbana ndi mphamvu, ndiko kuphunzitsa mphamvu mwaukadaulo, kaya mphamvuyo ndi paperclip kapena dumbbell. Chifukwa chake mukamakweza zolemera zopepuka kwambiri kwa mphindi zochepa, ndizokayikitsa kuti mukupanga mphamvu zambiri. "Zipangizo zam'miyendo yolimbitsa thupi komanso zolimbitsa njinga zimathandizira kulimbitsa kupindika kwa minofu yanu, osati kukupangitsani kukhala olimba," akufotokoza Ahlgren.

Koma bwanji za mphindi zisanuzo pa kalasi yoyendetsa njinga kumene kulemera kwa mapaundi 1 mverani ngati mapaundi 20? "Zolemera zimakhala zolemetsa chifukwa minofu yanu yatopa, koma popeza mukungokweza kilogalamu, sikulimba," akutero Ahlgren.

Ngati mukufuna kupeza mphamvu ndikupeza phindu lotentha-kalori tsiku lonse la minofu ikuluikulu, muyenera kukweza zolemera kuti mutenge minofu yanu ku hypotrophy (kapena kuwonongeka kwa minofu). Chifukwa chake kuli kofunika: Muyenera kuphwanya minofu yanu kuti ithe kumangidwanso mwamphamvu; imathandizanso kugunditsa kagayidwe kanu ndikupangitsa kuti mafupa anu akhale ochepa, zomwe zingakuthandizeni kuti musavulazidwe. Ahlgren amalimbikitsa kuphunzitsa masiku awiri kapena atatu pa sabata, pogwiritsa ntchito kulemera komwe kumapangitsa kukhala kovuta kupanga magawo awiri a maulendo 8-12. Timalangiza awa 9 ophunzitsira mphamvu zamtsogolo.

Koma izi sizikutanthauza kuti muyenera kutaya barre ndi njinga zonse pamodzi. Kupirira kumathandiza kuti minofu yanu ikhale yolimba kuti athe kunyamula zolemetsa zolemera kwambiri. Kuphatikiza apo, kusakaniza zinthu pa reg ndikopindulitsa thupi lanu nthawi yayitali. Chifukwa chake ngati mukuyang'ana kuti muwoneke bwino kapena mukungoyesera kutsegula botolo la pasitala, minofu yanu ingaganizire ndikusintha kwa kagayidwe kanu, komwe kungakuthandizeni kuwona zotsatira zabwino m'thupi mwachangu.

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