Kulumpha chingwe vs. Kuthamanga: Ndi uti wabwino kwambiri?

Zamkati

• Jump Rope vs. Kuthamanga: Mapindu a Pamtima
• Lumpha chingwe vs. Kuthamanga: Kalori Burn
• Kulumpha chingwe vs. Kuthamanga: Kuchita masewera olimbitsa thupi a Anaerobic
• Jump Rope vs. Kuthamanga: Minofu Imagwira Ntchito
• Jump Rope vs. Running: Joint Impact
• Chigamulo Chomaliza Pa Chingwe Cholumphira vs. Kuthamanga
• Onaninso za

Zikafika pakufikirika, masewera olimbitsa thupi osavuta kunyamula, kulumpha chingwe ndikuthamanga zonsezo sizabwino. Amafuna zida zocheperako (ngati zilipo), sizingakuwonongereni ndalama zambiri, ndipo ndizosavuta kuyenda. Koma ndi zofanana zambiri, zimakhala zovuta kusankha kuti ndi iti yomwe mungafune kuphatikiza pazochitika zanu zolimbitsa thupi ngati mumakonda kwambiri kugunda kwamtima komanso kuchita masewera olimbitsa thupi thukuta.

Palibe cholakwika ndi kuwaza zinthu ziwirizi m'gulu lanu, koma ngati mukufuna kupitilizabe kutsatira njira imodzi, bukuli likuthandizani kusankha poizoni wanu. Apa, akatswiri olimbitsa thupi amawononga chilichonse chomwe mungafune kudziwa chodumpha chingwe ndi kuthamanga, kuphatikiza phindu lalikulu pantchito iliyonse, momwe zimakhudzira mafupa (mwina mukudabwa), minofu imagwira ntchito, ndi zina zambiri.

Jump Rope vs. Kuthamanga: Mapindu a Pamtima

Ngati munayesapo kulumpha chingwe kwa mphindi imodzi molunjika kapena kuthamanga mpaka kumapeto kwa chipikacho, mutha kudziwa kuti zochitika zonsezi ndi zolimbitsa thupi zakupha. Chikumbutso: Kuchita masewera olimbitsa thupi (aka aerobic exercise) kumaphatikizapo minofu ikuluikulu ya thupi ikuyenda momveka bwino kwa nthawi yaitali, zomwe zimapangitsa munthu kupuma movutikira kuposa momwe amachitira komanso kugunda kwa mtima wawo kufulumira, malinga ndi US Department of Health and Human. Ntchito. Onjezerani zolimbitsa thupi zolimbitsa mtima ndi mapapo mumachitidwe anu pafupipafupi (ganizirani: mphindi 150 zochita zolimbitsa thupi sabata iliyonse), ndipo mudzakhala olimba thupi ndipo mudzatha kuchita zinthu zambiri musakhumudwe, Melissa Kendter, Mphunzitsi wovomerezeka ndi ACE, katswiri wophunzitsira wogwira ntchito, ndi Tone & Sculpt mphunzitsi, adanena kale Maonekedwe.

Ndipo kusinthaku kwaumoyo wamtima ndi phindu lalikulu lomwe lingaperekedwe, atero a April Gatlin, C.P.T., mphunzitsi wothamanga ndi STRIDE. "Thupi labwino kwambiri lili ndi mtima wolimba - ndiye gulu lofunikira kwambiri lamankhwala m'thupi - ndipo titha kulimbitsa mtimawo chifukwa cha masewera olimbitsa thupiwa," akutero. "Tonse takhala ndife omwe timakwera masitepe ndipo tatha, kapena tatha mpweya tikamasewera ndi ana athu ... ndipo chachikulu ndichakuti mtima wolimba umapereka chipiriro khalani ndi moyo wosangalala. " (Omwe akudana nawo amatha kupezabe zofunikirazi ndi masewera olimbitsa thupi kunyumba.)

Mofananamo, kudumpha chingwe ndi masewera olimbitsa thupi odabwitsa, akutero Tommy Duquette, woyambitsa nawo FightCamp komanso membala wakale wa Gulu la Boxing la U.S. "Kulumpha chingwe kumakuthandizani kuti mukhale ndi mtima wolimba mtima," akutero. "Ndipo ngati mulumpha chingwe mwanjira yokometsera, yolimbitsa thupi, zomwe ndi zomwe omenyera ambiri amachita, zimakuthandizani kutentha thupi lanu kuti mukonzekere kupsinjika kwakanthawi kosewerera masewera olimbitsa thupi a nkhonya." (Zowonadi, kudumpha pang'ono kwa magazi kungakupangitseni kutenthedwa chifukwa cha masewera olimbitsa thupi a HIIT ndi masewera olimbitsa thupi, nawonso.)

Lumpha chingwe vs. Kuthamanga: Kalori Burn

Kuchuluka kwa ma calories omwe mumawotcha panthawi yophunzitsira sikuyenera kukhala chifukwa chokha chomwe mwasankha kuwonjezera pa zomwe mumachita, koma zimadalira malinga ndi cholinga chanu (mwachitsanzo, ngati mukufuna kuchepetsa thupi kapena kubwezeretsanso thupi. ). Ngati mukufuna kudziwa kuchuluka kwa mphamvu yolumpha chingwe ndi kuthamanga zomwe zimafunikira, dziwani kuti machitidwe onsewa amawerengedwa kuti ndiopanga mphamvu kwambiri, kutanthauza kuti amakweza mtima wanu kwambiri ndikupangitsani kupuma mwamphamvu komanso mwachangu kuti mukambirane, malinga ndi Centers for Disease Control and Prevention. Momwemonso, ndizowotcha kwambiri ma calorie; Kuthamanga pa 5 mph kwa theka la ola kumatha kugwiritsa ntchito ma calories pafupifupi 295 mwa munthu 154 lb, pa CDC, kwinaku kulumpha chingwe pang'onopang'ono kwa theka la ora atha kugwiritsa ntchito ma calories 352 mwa munthu wa 155 lb, malinga ndi Dipatimenti ya Wisconsin ya Ntchito Zaumoyo. (Zogwirizana: Kodi Mumawotcha Makilogalamu Angati?)

Kulumpha chingwe vs. Kuthamanga: Kuchita masewera olimbitsa thupi a Anaerobic

Ngakhale kulumpha chingwe ndi kuthamanga kumadziwika makamaka ngati masewera olimbitsa thupi - kutanthauza kuti thupi lanu lidzagwiritsa ntchito mpweya kuti lisinthe masitolo ake a glycogen, mafuta, ndi mapuloteni kukhala adenosine triphosphate (aka ATP, kapena mphamvu) kuti azichita kwa nthawi yaitali - kulimbitsa thupi konse kungakhale kothandiza. mawonekedwe a masewera olimbitsa thupi, nawonso. Pakati pa masewera olimbitsa thupi a anaerobic, omwe amakhala othamanga komanso othamanga kwambiri, thupi lanu silidalira mpweya kuti upatse mphamvu kudzera muzochita ndipo m'malo mwake limagwiritsa ntchito mphamvu kuchokera ku glycogen yosungidwa kale kupezeka mu minofu yanu. Zotsatira zake, mudzatha kuchita pamilingo yayitali kokha kwakanthawi kochepa, malinga ndi Piedmont Healthcare.

Chingwe cholumpha, makamaka, chingakhale chisakanizo cha maphunziro a aerobic ndi anaerobic kutengera kuthamanga komwe mukudumpha, akutero Duquette. "Ndi zomwe umapanga," akutero. "Zili ngati kuthamanga m'njira yoti zitha kukhala zozizwitsa zolimbitsa thupi za aerobic pang'onopang'ono, kapena zitha kukhala zolimba kwambiri, zolimbitsa thukuta ngati mukuchita mwakhama." (HIIT yolumpha zingwe zolimbitsa thupi ndi chitsanzo chabwino cha momwe ntchitoyi ingakhalire yolimba.)

Zomwezo zimathamanga, atero a Gatlin. Ngati mukuthamanga mokhazikika kwa nthawi yayitali, mukhala mukusunga kugunda kwa mtima wanu, kugwiritsa ntchito mphamvu yanu ya aerobic, ndikuwongolera kupirira kwanu, akufotokoza. Koma ngati m'malo mwake muthamanga kuti mupite kumapeto kwa mseu, kugunda kwamtima kwanu kudzathamanga ndipo thupi lanu lidzaitanitsa dongosolo lanu lamphamvu la anaerobic la ASAP, akutero.

Pogwiritsira ntchito mphamvu zamagetsi ndi ntchito iliyonse, mupezanso zabwino zolimbitsa minofu. Kuchita masewera olimbitsa thupi kumathandiza kulimbitsa thupi lanu pang'onopang'ono, lomwe limagwira pang'onopang'ono ndikukuthandizani kuti muziphunzitsa kwa nthawi yayitali musanayambe kutopa, pomwe masewera olimbitsa thupi a anaerobic amalimbitsa kukula ndi kuchuluka kwa ulusi wofulumira, womwe umakulitsa minofu yanu mphamvu ndi nyonga, malinga ndi International Sports Science Association. Kutanthauzira: Mutha kusintha kupirira kwa thupi lanu ndi mphamvu yanu pakangosintha kuthamanga kwanu kapena kuthamanga kwanu. (Yesani kulimbitsa thupi kwa treadmill sprint kuti muwonjeze zomwe mumachita ndikuyika ulusi wofulumira kuti ugwire ntchito.)

Jump Rope vs. Kuthamanga: Minofu Imagwira Ntchito

Ngakhale kuthamanga kumapangitsa mtima wanu kugwira ntchito molimbika, siwo minofu yokha yomwe imagwiritsidwa ntchito nthawi yonse yolimbitsa thupi. "Lingaliro lolakwika lalikulu pakuthamanga ndikuti anthu ambiri amaganiza za mapapo ndi miyendo, koma kwenikweni ndikuyenda kwathunthu kwa thupi," akutero Gatlin. "Mumagwira ntchito zonse kuyambira kumapazi anu mpaka kumapazi anu, pachimake - chomwe sichimangokhala abs koma thunthu lonse - mpaka thupi lanu lakumtunda." Makamaka, maziko anu amathandiza kukhazikika thupi lanu lonse mukamayimba miyala, ndipo ma lats anu, ma biceps, ndi ma triceps amagwiritsidwa ntchito kupopera mikono yanu mmbuyo ndi mtsogolo, akufotokoza. (Zokhudzana: Ubwino 13 Wothamanga Zomwe Zimakupangitsani Kukhala Wathanzi Ndiponso Wachimwemwe)

Kumbali yakutsogolo, chingwe chodumphira chimadalira kwambiri thupi lanu lakumunsi, makamaka ana a ng'ombe, chifukwa amakuthandizani kuti muphulike pansi ndikudumphira pa chingwe, adatero Duquette. "Mukalumpha chingwe, simukuyenera kugwiritsa ntchito thupi lanu zambiri," akufotokoza. "Mawondo ako sayenera kupindika, mikono yako sikuyenera kuti ikupita kwinaku ukufuna kusuntha chingwe." M'malo mwake, manja anu azikhala pambali panu ndipo, mukangolowera, mungoyenda pang'ono kuti mutenge chingwe pansi pa thupi lanu, akutero. Mudzalemba mikono yanu ndi mapewa anu kuti zingwe zisungunuke (ndikuzisunga momwemo), komanso maziko anu kuti mukhale okhazikika mukadumphadumpha, koma chonsecho, zomwe zikuchitikazi sizochulukitsa thupi kumtunda momwe zikuyendera. (Kuti mulimbikitse kwambiri manja anu pamene mukudumpha, mudzafuna kugwiritsa ntchito chingwe cholemera m'malo mwake, akutero Duquette.)

Jump Rope vs. Running: Joint Impact

Pa kulumpha chingwe ndi kuthamanga, kulumikizana kumalumikizana makamaka ndi momwe muliri. Mwachitsanzo, konkriti wolimba amawononga kwambiri ziwalo zanu, kaya mukuthamanga kapena kulumpha. "Nthawi zonse zimakhala bwino kulumpha chingwe pamtunda wina womwe ena amapereka, m'malo mokhala pansi konkriti," akufotokoza Duquette. "Omenyera nkhondo ambiri azichita mu mphete kotero kuti sizikhudza kwambiri mafupa ndi mafupa awo ... koma ngakhale pansi matabwa olimba [adzagwira ntchito chifukwa] ali ndi zopatsa." Momwemonso, Gatlin amalimbikitsa kusankha malo a asphalt m'malo mwamsewu wa konkriti kapena kuthamanga pa treadmill yopangidwa makamaka kuti muchepetse kukhudzidwa kwa mafupa anu.

Mulingo wokhuthala kwanu wolumikizira zingwe umasiyananso kutengera luso lanu komanso kulimba kwanu. Pachiyambi, zimafika pakupanga: "Mukangoyamba kumene ndipo mwangoyamba kumene, chimodzi mwa zolakwika zomwe ndikuwona ndi anthu amalumpha kwambiri komanso molimbika," akutero Duquette. "Mwina ndizovuta kwambiri panthawiyo mpaka mutakhala ndi chizolowezi chotsika." Mukangodumpha pang'onopang'ono, pamtunda wofewa, komanso ndi mawonekedwe abwino (ganizirani: timibulu tating'ono, mikono pambali, palibe "kudumpha kawiri"), kulimbitsa thupi kudzakhala "kochepa kwambiri," akufotokoza. . Koma ngati mutakulitsa liwiro ndi mphamvu, ndikugwiritsa ntchito mphamvu yanu ya anaerobic, zotsatira zake zidzawonjezekanso, akutero. (Zokhudzana: Kulimbitsa Thupi Kochepa Kwambiri Kwa Cardio Kupangitsa Magazi Anu Kuthamanga Osapha Mgwirizano Wanu)

Ngati mukugwedeza misewu ndi misewu, mudzafunikanso kuvala nsapato zoyenera kuti muchepetse zovuta, atero a Gatlin. Akuti mukayendera malo ogulitsira apadera kuti mukalandire malangizo a nsapato potengera kuyenda kwanu ndi phazi lanu, zomwe ziziwonetsetsa kuti thupi lanu likuthandizidwa ndi kuyamwa komwe kumafunikira.

Chigamulo Chomaliza Pa Chingwe Cholumphira vs. Kuthamanga

TL; DR: Chingwe chodumpha ndi kuthamanga kumapereka thanzi labwino lamtima ndi minofu yofanana, yokhala ndi mphamvu zofananira, ngakhale kuthamanga kumakhala ndi mwendo wawung'ono pamnzake potengera kuchuluka kwa minofu yomwe imagwira ntchito. Chifukwa chake kumapeto kwa tsiku, kulimbitsa thupi kwabwino kwambiri ndi inu kwenikweni sangalalani ndipo, kumene, musamve kuwawa kulikonse komwe mukuchita. "Ngati mukuvulala komwe mukuchira, lankhulani ndi dokotala [choyamba], koma ndi bwino kuyesa madzi pang'ono," akutero Duquette. "Ngati palibe cholakwika mwachiwonekere ndi inu, mulibe toni ya ululu, ndipo simukuchira kuvulala, yesetsani. Ngati chinachake chikupweteka, ndiye mvetserani thupi lanu ndikusiya."

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