Kodi Ndi Zoipa Kuchita Zolimbitsa Thupi Zomwezo Tsiku Lililonse?

Zamkati

• Kodi Mutha Kuchita Ntchito Yoyenera Yoyeserera Tsiku Lililonse?
• Kodi Mungagwire Ntchito Imodzi Yoyeserera Tsiku Lililonse?
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Pankhani yolimbitsa thupi tsiku ndi tsiku, anthu ambiri amagwera m'magulu awiri. Ena amakonda kusakaniza: HIIT tsiku lina, kuthamanga lotsatira, ndimakalasi ochepa a barre omwe amaponyedwera muyeso wabwino. Zina ndi zizolowezi: Kulimbitsa thupi kwawo kumayang'ana njinga zamkati mnyumba, kukweza masewera olimbitsa thupi, kapena yoga tsiku ndi tsiku, mwezi ndi mwezi. (Kunena zowona, pali zofunikira kwa onse awiri: Ichi ndichifukwa chake wolemba wina akuti sadzipereka ku mtundu wina wa kulimbitsa thupi, ndipo wina yemwe akuti muyenera kusiya kuyesera kuchita zonsezi.)

Komabe katswiri aliyense wolimbitsa thupi angakuuzeni kuti ndi woyamba amene amakolola zabwino zenizeni zolimbitsa thupi. Ndipo kafukufuku amathandizira kuti kulimbitsa thupi komwe kumatsutsa thupi lanu m'njira zatsopano popita nthawi ndizopindulitsa kwambiri. Koma zina mwazochita zolimbitsa thupi: kuthamanga pamisewu, kupalasa njinga, ndi kupalasa njinga kuyitanitsa maphunziro omwe amawoneka chimodzimodzi-ndikumamatira kulimbitsa thupi komweko nthawi zonse chinthu chabwino? Yankho lake ndi lovuta, chifukwa chake tidakumba zinthu kuti tiwononge zinthu. (Wokhazikika? Yesani Njira Zoyendetsera Mapiri Kuti Muyambe Kuwona Zotsatira ku Gym.)

Kodi Mutha Kuchita Ntchito Yoyenera Yoyeserera Tsiku Lililonse?

Ngati mumakonda kuyenda njinga zamkati masiku atatu pa sabata kapena mukuphunzira theka-marathon, mukumapeza zabwino za mtima wanthawi zonse, monga thanzi lamtima, kulimbitsa thupi lanu, komanso mafuta owonjezera, akutero Kyle Stull, mphunzitsi wotsimikizika wa National Academy of Sports Medicine komanso waluso pakukweza magwiridwe antchito.

"Kubwereza zolimbitsa thupi si lingaliro loipa mwabwinobwino, makamaka ngati mumakonda zomwe mukuchita," Stull akufotokoza. Ndipo kafukufuku akuwonetsa kuti chisangalalo ndi chimodzi mwazifukwa zazikulu zomwe anthu amamatira kulimbitsa thupi. Anthu akangopeza masewera olimbitsa thupi omwe amakonda kuthamanga, kupalasa, kapena kusambira - amakakamizidwa kuti adumphe magawo angapo kuti "asinthe." (Ingofunsani wothamanga aliyense chifukwa chake ayi kuphonya kuthamanga kwa tsiku ndi tsiku.) Kuphatikiza apo, kubwereza kwina ndikofunikira kuti mupeze maluso atsopano. "Ngati muli ndi cholinga chokhala bwino pachinthu china, ndiye kuti muyenera kubwereza," akuwonjezera Stull. Kupatula apo, palibe amene angayesere marathon popanda kuchita nthawi yayitali kale (tikukhulupirira).

Vuto lokhalo: Thupi la munthu ndi katswiri pakusintha. "Chilichonse chomwe thupi limafunsidwa kuti libwereze, limakhala lothandiza kwambiri," akufotokoza Stull. "Patatha miyezi ingapo, mutha kupitiriza kumva kupindula kwamaganizidwe, koma osati phindu lakuthupi." Kutanthauzira: Zomwe kale zinali zolimbitsa thupi kwambiri sizingakhale zabwinoko kuposa kuyenda wamba, Stull akuti.

Sinthani: Kuti mupewe kukwera ndikupitiliza kupirira kwanu, sakanizani zolimbitsa thupi zanu kuti musamachite masewera olimbitsa thupi omwewo tsiku lililonse. Njira yosavuta yochitira izi: Tsatirani ndondomeko ya F.I.T.T. mfundo (yomwe imayimira pafupipafupi, mwamphamvu, nthawi, ndi mtundu), akuwonetsa a Jacqueline Crockford, katswiri wazolimbitsa thupi ku American Council on Exercise. Gwiritsani ntchito imodzi mwa njira zotsatirazi pa sabata.

Choyamba, onjezani kuchuluka kwa masewera olimbitsa thupi. Mwachitsanzo, ngati mwakhala mukuyenda panjinga masiku atatu pa sabata, bwerani kanayi pamlungu (onetsetsani kuti mumalola tsiku limodzi lopuma sabata iliyonse). Kenako onjezani tima-kapena kutalika kwa gawo lanu. Ngati mwakhala mukuchita masewera olimbitsa thupi kwa mphindi 30, onjezerani mphindi zisanu kapena 10. (Kupanikizika kwakanthawi? Phunzirani Momwe Mungapangire Kuti Cardio Yanu Ipangitse Ntchito Kukhala Yovuta (Osatalika).)

Kenako, yonjezerani ndimphamvu, yomwe imatha kuyeza molondola kwambiri ndi kugunda kwa mtima. Ngati mwakhala mukugwira ntchito pa 70 peresenti ya kuchuluka kwa mtima wanu (MHR), mwachitsanzo, yonjezerani 75%. Kuwunika kwamitima ya mtima kudzakuthandizani pano, koma mutha kudziwa momwe mtima wanu ukugundira ndi masamu pang'ono:

1. Chotsani zaka zanu kuchokera pa 220 kuti mupeze MHR yanu. (Ngati muli ndi zaka 30, MHR yanu ndi 190.)

2. Chulukitsani chiwerengerocho ndi 0.7 (70 peresenti) kuti mudziwe kumunsi kwa malo omwe mukufuna. Kenako chulukitsani ndi 0.85 (85%) kuti mudziwe kumapeto kumtunda kwanuko.

3. Kuti muzindikire kumenyedwa kwanu pamphindi (BPM) mukamachita masewera olimbitsa thupi, tengani kugunda kwanu m'manja mwanu, pafupi ndi chala chanu chachikulu. Gwiritsani ntchito nsonga zala zanu ziwiri zoyambirira kuti musunthire pang'ono pamitsempha yamagazi. Werengani kuchuluka kwanu kwamasekondi 10 ndikuchulukitsa sikisi kuti mupeze kumenya kwanu pamphindi (BPM). Ngati kumenyedwa kwanu kukugwirizana ndi 70 peresenti, sinthani mphamvu yanu yolimbitsa thupi kuti mufike kumapeto kwenikweni kwa malo omwe mukufuna.

Pomaliza, yesani kusintha cardio yanu mwachizolowezi ndi mitundu ina yamayendedwe. (Monga izi 5 Plyo Amapita ku Sub ya Cardio (Nthawi zina!).) Izi zimathandiza kulimbikitsa magulu amitundumitundu, kukonza kupirira, ndikuchotsa chiopsezo chogwiritsa ntchito mopitirira muyeso komanso kuvulala kumapeto, Stull akuti. Mwachitsanzo, m'malo mongokwera njinga, yesani kuthamanga, kusambira, kapena china chilichonse chomwe chimasintha mayendedwe kwathunthu, monga kuvina cardio, kamodzi pamlungu.

Kodi Mungagwire Ntchito Imodzi Yoyeserera Tsiku Lililonse?

Odzipereka pakuphunzitsa mphamvu amadziwika kuti amatsatira chizolowezi chilichonse akalowa mchipinda cholemera. Nayi nkhani yabwino kwa zolengedwa zomwe zili ndi chizolowezi: Mphamvu zamphamvu ziyenera kubwerezedwa kwakanthawi kwakanthawi kuti zizigwira ntchito, Stull akuti. M'malo mwake, ngati mutangoyamba chizolowezi chatsopano, pali zopindulitsa zazikulu pochita zomwezo nthawi zonse, akutero Darryn Willoughby, Ph.D., katswiri wazolimbitsa thupi komanso pulofesa ku yunivesite ya Baylor. Zili choncho chifukwa m'masabata anayi kapena asanu ndi limodzi oyambilira, kusintha komwe mungakumane nako kumakhala kwaubongo-ubongo wanu ukuphunzira momwe mungalimbikitsire minofu yanu kuti mumalize mayendedwe. (Komabe, sizitanthauza kuti muyenera kuchita zolimbitsa thupi zomwezo tsiku lililonse. Onani sabata yoyeserera yolimbikira kuti mupeze malangizo amachitidwe.)

Gawo loyipa: Izi sizikutanthauza kukula kwa minofu (komabe). "Nthawi yabwino kuyembekezera kupita patsogolo kodziwikiratu ndi masabata 12 mpaka 16, koma amasiyanasiyana malinga ndi kuchuluka kwa maphunziro," akuwonjezera Willoughby. Ichi ndichifukwa chake simukufuna kutaya mwezi umodzi kuti mukhale pulogalamu yatsopano yophunzitsira mphamvu chifukwa choti simukuwona "zotsatira" pakalilore. Ngati mukuyamba pulogalamu yatsopano, perekani nthawi ya masabata 12. Pambuyo pake, thupi lanu likamazolowera chizolowezi, muyenera kusintha pulogalamu yanu kuti mupitilize kupeza zabwino ndikuwonabe zotsatira, a Willoughby akutero.

Sinthani: Choyamba, sinthani mphamvu zanu zikuyenda. "Kulimbikira ndi kuchuluka kwa maphunziro kuyenera kubwerezedwa kuti tikhale ndi mphamvu, koma kusankha masewera olimbitsa thupi kumatha kusiyanasiyana," akufotokoza Stull. "Mwachitsanzo, mutha kuwonjezera mphamvu zocheperako mwa kudumphadumpha, kupha anthu, kapena kusindikiza mwendo," akutero Stull. "Zonse zidzafuna kuti minofu igwire ntchito mofananamo, koma idzakhala yosiyana kwambiri ndi dongosolo lamanjenje." Zomwe zikutanthauza: musamachite masewera olimbitsa thupi omwewo tsiku lililonse.

Willoughby akuvomereza. Ngakhale pali zosuntha zambiri zogwirira ntchito minofu ya pachifuwa-kuchokera ku kukankhira kupita ku benchi yosindikizira-izi sizikutanthauza kuti kusuntha kulikonse kuli bwino kuposa kwina. M'malo mwake, mwina ndi njira yabwinoko yosinthira zolimbitsa thupi nthawi zonse kuti mugwiritse ntchito minofu mosiyana pang'ono, yomwe imathandizira kukonza kusinthasintha kwa minofu (ndikukula) pakapita nthawi. (Mukufuna abs yolimba? Sinthani zidutswa zanu zolimbitsa thupi 9 Zomwe Zimakuyandikitsani Kwambiri ku Pack-Six Abs.)

Njira yomaliza yosinthira mphamvu yanu yolimbitsa thupi: mtundu wa mapulogalamu otchedwa non-linear periodization, kubwereza zochitika zomwezo koma kusinthasintha mphamvu (kuchuluka kwa kulemera kogwiritsidwa ntchito) ndi voliyumu (reps ndi seti), Stull akuti. Mwachitsanzo, ngati mukuphunzitsa Lolemba, Lachitatu, ndi Lachisanu, mutha kupanga Lolemba tsiku lolemera ndi voliyumu yocheperako, Lachitatu tsiku lowerengeka lolemera pang'ono komanso voliyumu, ndipo Lachisanu tsiku lowala lokhala ndi voliyumu yayikulu. Kafukufuku akuwonetsa kuti iyi ndi njira yabwino yowonjezerera mphamvu zomwe zawonetsedwa kuti ndizopindulitsa kuposa kuchita zomwezo mobwerezabwereza. (Tili ndi pulani yophunzitsira yolemetsa yamasabata 4 ya Amayi kuti tiyambe.)

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