Zikakhala Zabwino Kugwira Minofu Imodzi Kubwerera Kumbuyo

Zamkati

• Kulimbitsa Mphamvu
• Cardio
• Maphunziro a HIIT
• Zochita za Abs
• Lamulo Limodzi Loyenera Kutsatira—Kaya Ndi Maseŵera Otani
• Onaninso za

Mutha kudziwa kuti si bwino kukhala pamasiku obwerera kumbuyo, koma ndizolakwika bwanji kusokosera kenako ndikutuluka? Kapena HIIT zovuta tsiku lililonse? Tinapita kwa akatswiri kuti akupatseni malangizo amomwe mungapangire molimba mtima dongosolo lanu lolimbitsa thupi lisanakugwetseni. (Onani: Zifukwa Zomwe Simukuyenera Kupita Ku Gym.)

Nthawi zambiri, inde, ndi bwino kulimbitsa minofu yomweyi m'masiku obwerera m'mbuyo - bola ngati simungalephere pa zomwe zanenedwazo, atero Lindsay Marie Ogden, mphunzitsi wovomerezeka komanso woyang'anira maphunziro a TEAM. ku Life Time Athletic ku Chanhassen, Minnesota. Ponena kuti "kulephera" amatanthauza kufika poti simungathe kuchita izi chifukwa minofu yanu yatopa. Ngakhale izi zimachitika mukamalimbikitsidwa (mumadziwa "sindingathe kuyambiranso"), miyendo yanu mwina imamvanso chimodzimodzi mukatha sabata yayitali kapena kalasi yankhanza kwambiri ya HIIT.

Ndipo, kwenikweni, pali zofunikira zina kuti muphunzitse gulu lomwelo lamasiku awiri motsatizana, ngati mungatsatire njira yoyenera: "Itha kuthandizira kuchira ndikuchulukitsa kutalika kwa mapuloteni-kutanthauza kuti kumawonjezera nthawi yazomwe thupi lanu limagwiritsa ntchito kumanga minofu," akutero Ogden. Lingaliro ndikumenya gulu lama minofu tsiku lina ndikulemera kwambiri komanso kuchepa (3 mpaka 8), kenako ndikumenya gulu lomwelo tsiku lotsatiralo ndikulemera pang'ono, kupitilira (8 mpaka 12), akutero. "Cholinga ndikutsegula maselo omwe amalimbikitsa hypertrophy (a.k.a. kukula kwa minofu) ndikupeza michere m'thupi." Koma simukuyenera kugunda masewera olimbitsa thupi masiku awiri motsatizana kuti mupeze zopindulitsa zomanga minofu: "Kugona koyenera, kuwongolera kupsinjika, komanso zakudya zopatsa thanzi zimathandizanso izi," akutero.

Mukufuna chiwonongeko chonse? Nazi zomwe muyenera kudziwa pakuchita zolimbitsa thupi zomwezo ndikuphunzitsa minofu imodzimodzi masiku obwerera kumbuyo.

Kulimbitsa Mphamvu

Chofunika kwambiri apa? Kuchira. Ma toni a toni amatenga nthawi, osati nthawi yochitira masewera olimbitsa thupi.

"Simumakhala bwino mukamalimbitsa thupi - mumakhala bwino pakati pawo," akutero a Neal Pire, katswiri wazolimbitsa thupi ku HNH Fitness ku Oradell, New Jersey. Minofu imamenyedwa panthawi yophunzitsidwa, kenako kwa tsiku limodzi kapena awiri amachira ndikumanganso mwamphamvu kuposa kale. Mitundu yambiri imakhudza momwe ulusi wa minofu yanu umapezera msanga mukatha kuphunzitsidwa kulemera (mwachitsanzo, mulingo wa kulimba kwanu, kulemera kwanu komwe mukukweza, komanso kuchuluka komwe mumakwaniritsa). Koma kwa Jane wamba, Pire amalimbikitsa kuti aziphunzitsa gulu lomweli mosapitilira kawiri pamlungu, kusiya maola osachepera 48 pakati pa aliyense. Chifukwa chake, ayi, mwina simuyenera kulimbikitsa gulu lomwelo la minofu masiku awiri motsatana.

Jen Hoehl, katswiri wazolimbitsa thupi yemwe amakhala ku New York City, akuwonetsa kuti akumenya magulu akulu akulu a minofu (monga chifuwa, kumbuyo, mapewa, ma quads, ndi mafupa). Kenaka kumapeto kwa sabata, pamene mumakhala otopa kwambiri, gwiritsani ntchito timagulu ting'onoting'ono tating'onoting'ono (monga mikono ndi ana ang'ombe) okhala ndi zolemera zopepuka komanso obwerera kwambiri. Kuchita izi kumakuthandizani kuti mukhale atsopano mukamakhala olimba komanso olemera, kwinaku mukumanga kupirira mtsogolo. (Zogwirizana: Kodi Muyenera Kuchita Maulendo Angati Olemera Pakukula Kwambiri?)

Cardio

Kuchita cardio - ngakhale ikuyenda kapena ikuzungulira - masiku angapo motsatizana nthawi zambiri sizowopsa, bola ngati simupita ku zero mpaka 60 ndi kulimbitsa thupi kwanu komanso pafupipafupi, malinga ndi a Jacqueline Crockford, katswiri wazolimbitsa thupi ku America Khonsolo Yolimbitsa Thupi, monga zanenedwa kale mu Kodi Ndizolakwika Kuchita Zomwe Machita Nthawi Zonse Tsiku Lililonse? Onjezerani maphunziro anu pang'onopang'ono ndikumvetsera thupi lanu kuti mupewe kuvulala kulikonse.

Koma kodi ndizoipa kukweza ma dumbbells a mapaundi atatu mu kalasi ya spin tsiku lililonse? Osati kwenikweni-popeza masewera olimbitsa thupi omwe amazungulira ndi opanda pake samaganiziridwa kuti akuphunzitsa mphamvu.

"Kupota ndi ma dumbbell akumtunda kwa thupi, makalasi ena amapempha kuti asawonjezere kukana kokwanira kuti awononge minofu - maulendo apamwamba, otsika kwambiri amapangidwa kuti awonjezere mitundu yosiyanasiyana ndikuwonjezera mphamvu ndi kugunda kwa mtima," akutero Hoehl. . Chifukwa chake khalani omasuka kupota tsiku lililonse. Koma ngati mukufunadi kupeza ma biceps, tambani kuchokera pazoyesazo ndikuyesera kuphunzitsira kwa barbell kawiri pamlungu.

Maphunziro a HIIT

"Kulimbitsa thupi kwambiri, kulimbitsa thupi kwathunthu (monga ma burpees) sikumapereka kupsinjika kwa minofu komweko monga kulimbitsa thupi kwakanthawi, kotero ndikwabwino kuzichita masiku akubwerera," akutero Pire. Komabe, "ngati mukuchita zosakanikirana kapena zolumikizana zingapo, mukumenya magulu angapo amisempha nthawi imodzi-zomwe zitha kukhala zokhometsa komanso zofunika kuchira," akutero Ogden.

Ndicho chifukwa chake, ngati mumachita maphunziro ochulukirapo a HIIT, mutha kukhala ndi vuto lakuzindikira. Kuti mupewe izi, sinthanitsani masiku a HIIT ndi masiku amphamvu-ndimasiku ochepetsa mphamvu, inde. "Kuphatikiza kwa HIIT ndikukweza zolemera kwambiri kudzakuthandizani kuti muwoneke," akutero Hoehl. (Onani: Pano pali Momwe Sabata Yogwirira Ntchito Yoyenera Imawoneka.)

Zochita za Abs

"Ntchito ya Ab nthawi zambiri imakhala yolimbikitsa, kapena kupirira, kuposa mphamvu, choncho khalani omasuka kuti mupitirize kulimbitsa thupi tsiku ndi tsiku," akutero Pire. Onetsetsani kuti mwasakaniza zinthu. "Kuzama kwanu nthawi zonse kumakusungani okhazikika, chifukwa chake kuchira kwa minofu kumachitika mwachangu," akutero Hoehl. Abs amafulumira kupsinjika, choncho chitani masewera olimbitsa thupi tsiku lililonse, akuwonjezera.

Lamulo Limodzi Loyenera Kutsatira—Kaya Ndi Maseŵera Otani

Kugwiritsa ntchito thupi lanu mopitirira muyeso kapena kusuntha gulu limodzi lamtundu, makamaka, kumatha kudzipereka mawonekedwe anu ndikukuyikani pachiwopsezo chachikulu chovulala. "Ngati mukuphunzitsa thupi lonse tsiku ndi tsiku kapena kuyesa kugwiritsa ntchito ma glutes anu, mwachitsanzo, gawo lililonse, zitha kukhala zovuta kuyendetsa bwino komanso kuganizira," akutero Ogden. "Izi, zimayambitsanso nkhawa, zimafuna nthawi yochulukirapo." (Onani: Momwe Mungagwirire Ntchito Pang'ono Kuti Muzipeza Zotsatira Zabwino.)

Ndicho chifukwa chake onse a Pire ndi Ogden amavomereza kuti: Mosasamala kanthu za kulimbitsa thupi kwanu kapena gulu la minofu yomwe mumaphunzitsa, pali lamulo limodzi lofunika kwambiri: Lolani thupi lanu likhale lotsogolera. "Ngati mukupweteka kwambiri chifukwa cha kulimbitsa thupi kwam'mbuyomu, kanikizani msana wamasiku ano ndikuchita masewera olimbitsa thupi m'malo mwake," akutero Pire.

Onaninso za