Kodi Ndizolakwa Kungolimbitsa Thupi Lanu?

Zamkati

• Onaninso za

Pakadali pano, masewera olimbitsa thupi ndi mafumu. M'malo mwake, masewera olimbitsa thupi adatchedwa nambala wachiwiri wolimbitsa thupi wa 2016 ndi American College of Sports Medicine (yomwe imangopangidwa ndiukadaulo wovala). "Kuphunzitsa kulemera kwa thupi kumagwiritsa ntchito zida zochepa kuti zikhale zotsika mtengo. Osangolekerera kukankha ndi kukoka, izi zimapangitsa anthu kuti abwerere" pazoyambira "ali olimba," lipotilo lidalengeza.

Mwachiwonekere, kugwiritsira ntchito zipangizo zopanda ntchito sikungatchulidwe kuti 'kachitidwe' (Intaneti imati kukwera kwamakono kwakhalapo kuyambira ku Roma wakale), koma ndizowona kuti masewerawa akuwoneka kuti afika pachimake. Ndife mafani akuluakulu a zolimbitsa thupi tokha, ndipo monga ACSM ikunenera, izo amachita onetsetsani kuti anthu omwe alibe mwayi woti achite nawo masewera olimbitsa thupi kapena malo ogulitsira malo ogulitsira masewera olimbitsa thupi azitha kuwapeza mosavuta. Kwa mbali zambiri, mutha kuphunzitsa kulemera kwa thupi kulikonse, ndipo ndizofulumira komanso zosavuta ngati muli ndi nthawi yochepa.

Koma chifukwa cha kutchuka kwa masewera olimbitsa thupi, zapangitsa ambiri kusiya umembala wawo wa masewera olimbitsa thupi ndikukayikira kufunikira kwa zipinda zolemetsa zachikhalidwe. Kodi sindingangojomba ndikukankhira njira yanga kuti ndikhale wathanzi? wina akhoza kutsutsana. Mwa zina, yankho ndi inde.

"Ndathandizira anthu tani kukhala olimba, owonda, ndikuchepetsa thupi popanda chida chilichonse," atero a Adam Rosante, ophunzitsa otchuka komanso wolemba Thupi la 30-Sekondi. (Bweretsani kulimbitsa thupi kwake kwa HIIT komwe kumamveka m'masekondi 30.) Komabe, ngakhale adalimbikitsa kwambiri, kugwiritsa ntchito zida zopanda zida, "Ndimakonda zolemera ndipo ndimakhulupirira mwamphamvu kuti azimayi akuyenera kukweza," akutero, ndikulimbikitsa kusakaniza zolemetsa kukweza magawo anu ndi masewera olimbitsa thupi.

Izi sizowonongeka kwenikweni: Wophunzitsa aliyense wodziwika bwino angakuuzeni kuti chinsinsi cha pulogalamu iliyonse yolimbitsa thupi ndichosiyanasiyana. Komabe, ngati muyang'ana malo olimba, nthawi zambiri zimawoneka ngati aliyense akusiya ma dumbbells mu fumbi.

"Chida chabwino kwambiri chomwe muli nacho ndi thupi lanu," akutero wophunzitsa Kira Stokes, wopanga The Stoked Method. Stokes ndiwochirikiza kwambiri masewera olimbitsa thupi olimbitsa thupi, okhala ndi mayendedwe apadera mazanamazana mu zida zake (monga mayendedwe 31 a matabwa!). Koma amakhulupirira kokha kuyang'ana kwambiri kulemera kwa thupi kuli ndi zovuta zake. Iye akutero.

Choyamba, kuchita zolimbitsa thupi ndikukoka kumatenga mawonekedwe oyenera komanso mphamvu - sizovuta kwa munthu wamba, Stokes akuti. "Mukufuna kuti muzitha kugwira ntchito mthupi lanu, ndipo nthawi zina sizingatheke ngati mulibe mphamvu m'malo ena amthupi lanu." Ndipamene kufunika kophunzitsira kulemera kumabwera.

Amafotokoza ma dumbbells pafupifupi ngati zosintha, akukonzekererani zinthu zovuta. "Nthawi zonse ndimauza makasitomala anga kuti ntchito yolemetsa yomwe timachita ikupanga mphamvu zomwe mukufunikira kuti muthe kukweza ndi kuchepetsa thupi lanu."

Chowona kuti anthu ambiri amakhumudwa zikafika pokhudzana ndi maphunziro azikhalidwe zakunja kunja kwa situdiyo, m'malingaliro a Stokes, ndi vuto lalikulu. M'malo mwake, adapanga pulogalamu yonse yotchedwa Stoked MuscleUp-chifukwa amamva ngati anthu akutaya chidziwitso cha momwe angaphatikizire zolemera zonse ndi mayendedwe olimbana ndi thupi lanu, akufotokoza. (Yesani Stokes' 30-Day Arm Challenge yomwe imasakaniza kulemera kwa thupi ndi dumbbell zimayenda pamodzi.)

"Ndidamva kuti panali kusiyana pamsika chifukwa tidapita pamwamba kwambiri ndi maphunziro a HIIT ndikuphunzitsa zolimbitsa thupi komanso zonse zolimbitsa thupi zapakhomo-ndipo ndine wochirikiza wamkulu wa izi," akufotokoza. "Komanso muyenera kudziwa zoyambira zokweza." (Nazi zifukwa 8 zomwe muyenera kukweza zolemera zolemera.)

Kulimbitsa thupi kwathunthu kwachoka pamenepo, ndikugogomezera mawu odziwika akuti "kuyenda kwa sitimayi pamisempha," akutero. "Koma ndikukhulupirira kuti uyenera kuphunzitsa minofu kuti uphunzitse kuyenda."

Mwachidule, mofanana ndi zinthu zambiri m’moyo, kuchita zinthu moyenera n’kofunika kwambiri. "Mwachiwonekere, kulimbitsa thupi kwa thupi kuli bwino kuposa kalikonse, koma sindikanati ndikulimbikitseni kuchita zimenezo," anatero Joel Martin, Ph.D., pulofesa wothandizira wa kinesiology ku yunivesite ya George Mason. "Kuti mupindule kwambiri, muyenera kukhala mukukweza zolemetsa zina."

Palinso chiopsezo chomenya chigwa. "Ziribe kanthu zomwe mukuchita, ngati mumachita zolimbitsa thupi nthawi zonse, thupi lanu limasinthasintha ndipo silikhala lolimbikitsa mokwanira kusintha minofu yanu kapena kapangidwe kathupi," akutero Martin. (Onani njira izi za Plateau-Busting kuti Muyambe Kuwona Zotsatira ku Gym!)

Osanenapo, mukhoza kwenikweni kutaya mphamvu ngati mukungoyang'ana kulemera kwa thupi, malingana ndi msinkhu wanu wamakono.Ngakhale kuti anthu ambiri amatha kusintha ndikupeza mphamvu poyambira kuchita masewera olimbitsa thupi, kwa iwo omwe atha kuchita kale, titi, kukankhira 30, kungoyang'ana pakulimbitsa thupi kumapangitsa kuti mphamvu zanu zichepe, Martin akufotokoza.

"Zimakhala zosavomerezeka kuti ziwoneke mu masewera olimbitsa thupi ndikuchita bicep curls. Ndilibe manyazi. Ndikhoza bicep curl mpaka nditakhala buluu pamaso. Ndipo ndingathenso kuchita chinjoka cha komodo pansi, "akutero Stokes. "Ndipo zimachokera ku mphamvu zomwe ndimamanga kuchokera pakukweza zolemera."

Mfundo yofunika: Ngati mwalumbira pa masewera olimbitsa thupi pofuna kuchita masewera olimbitsa thupi kunyumba, mungafune kuganizira zodzidziwitsa nokha ndi zolemera zaulere. "Ndikusintha kwa malingaliro komwe kuyenera kuchitika," akutero Stokes. "Anthu sayenera kuchita manyazi kulowa ndikugwira ma dumbbells."

Onaninso za