Me pēhea te tīmata ki te whakapakari tinana tika?

Me pēhea te tīmata ki te whakapakari tinana tika?

Ko te mea pai, ki te hiahia koe ki te whakapai ake i tō hauora me tō hauora, me whakakori tinana koe mō te 5 ngā rā i te wiki, e ai ki a King Hancock, ACSM-CPT, sweat 2 Success trainer.NEOU, he ratonga roma ora, e ai ki a Health. Tērā pea he nui rawa atu tēnā, engari kāore e hiahiatia kia tino kaha ia rā, ā, ka taea te whakaoti i ō mahi whakakori tinana mō te 30 meneti noa iho.
Ko te auau o tō whakatau i ia wā, e whakawhirinaki ana ki tō hauora me te wā e wātea ana. Hei tauira, ki te mea he hou koe ki te whakakorikori tinana, tīmata ki tētahi whāinga iti ake, pērā i te hikoi 10,000 hikoinga i te ahiahi, i te iti rawa i te rima rā i te wiki. Ki te kore rānei e taea e tō wātaka te whakakorikori tinana i te rima rā i te wiki, whakaritea mō te toru rā, ā, tirohia mēnā ka taea e koe te whakanui ake i te kaha o aua akomanga.
Me whakawhitiwhiti anō hoki ngā momo whakangungu ka mahia e koe i aua rā e rima. Ki te taea, whakaritea kia rua, kia toru rānei ngā rā o te whakangungu ā-tinana, ā, kia toru rānei ngā rā o te whakangungu hiko.
Mena he iti ake āu mahi whakangungu mō te wiki, ka taea e koe te whakakotahi i te kaha me te aerobic i ngā rā o te wiki (whakaarohia: he oma tere 20-meneti e whakahaerehia ana mā te whakangungu taumaha 25 meneti). Ka taea hoki e te whakangungu reo C hohonu (HIIT) me ngā whakangungu porowhita te āwhina i te whakaiti i te hokinga mai i te wā tika, me te hoatu tonu i te wā werawera pai ki tō tinana, e ai ki a Kristian Flores, CSCS, he kaiako whakangungu me te whakapakari tinana kei NYC, ki a Health.
Ahakoa he mea whakamatautauria te whakapono ko ngā moemoeā hauora ahurei e whakawhirinaki ana ki ngā mahi whakakori tinana ahurei, kia maumahara ki tēnei: ​​ahakoa he whāinga tōu ki te whakaiti taumaha, ki te whakapiki kaha rānei, he mea nui kia whakauruhia te whakangungu aerobic me te whakangungu taumaha, whakangungu hiko rānei ki roto i tō kaupapa whakakori tinana.
Heoi anō, i te mutunga, ko te huarahi e whakarite ai koe i ō mahi whakangungu me āu mahi mō ō mahi whakangungu ka ahu mai i te mea e tino pai ana ki a koe, e ai ki tā Flores. Ki te kino koe ki te HIIT, kaua e neke atu. Ki te pai koe ki te kanikani me te eke pahikara, kaua e neke atu. Ko te kimi i te harikoa ki ō mahi whakangungu ka noho tonu koe ki te hoki mai ki te werawera nui ake, ā, ka puta he hua.

He aha ngā mahi hei mahi mā te whakangungu cardio:
Kia kite tātou he aha ngā taputapu e whakamahia ana e ngā whare takaro ngaio hei hanga i te Cardio Zone!

E taunaki ana te American Heart Association kia kotahi rau rima tekau meneti te roa o te wā whakangāwari i ia wiki (e rima, 30 meneti te roa o te wā whakangāwari), kia whitu tekau mā rima meneti rānei te roa o te wā whakangāwari i ia wiki. Mā te whakangāwari i tēnei taumata ka noho ora tō ngākau, ā, ka āwhina hoki i a koe ki te whawhai ki ētahi atu mate pēnei i te mate huka. Hei tāpiri, ka taea te whakapai ake i te āhua me te ngākau o tō roro, ā, ka pai ake te hauora o ō wheua.
Ki te mea e toru ngā rā o te wiki e whakakorikori tinana ana koe, me whai kia kaha ake ō mahi whakakorikori tinana, e ai ki tā Hancock. "Ko te roa o te whakakorikori tinana, ko te poto ake o te wā e pau ana," tana kī. "Ki te hiahia koe ki te mahi mō te wā roa, me mahi i te hohonu iti iho."
Ko tāu mahi mō te whakakorikori tinana anō ka ahu mai i tāu e hiahia ana ki te mahi, e ai ki tā Hancock. Ahakoa he kanikani, he pahikara, he oma, he piki, he hikoi rānei i runga, i raro rānei i ngā kaupae ki tō whare noho—ki te piki ake te tere o tō manawa, ka kiia he whakakorikori tinana.
E whakaae ana a Hancock rāua ko Flores ko ngā mahi whakangungu matomato me te kaha rawa atu ko te HIIT me te Tabata. Ko te Tabata he tauira HIIT tino kaha ake ka taea te whakaoti me te kore taumaha, me te kore rānei. Kei roto ko te mahi mō te 20 hēkona, te okioki mō te 10 hēkona, me te mahi anō mō ​​te 8 rauna whānui.
Kua roa ngā kaitākaro tino pai e whakamahi ana i te reo hōtaka C hei whakapai ake i tā rātou mahi whānui, ā, he take tika hoki. Ahakoa he whakangungu ā-tinana tonu te hikoi, ka mahi te whakangungu reo hōtaka C i ngā mea kāore e taea e te hikoi: ka hoatu he whakangungu manawa me te ā-tinana. I ētahi atu kupu, ka taea e te Tabata me te HIIT te tahu ngako, te whakapai ake i te āhuatanga o te ngākau me te pūkahukahu, me te hanga uaua i te wā kotahi.
Nā te mea he tino uaua tāu mahi i roto i ngā mahi whakangungu HIIT, ka taea e koe te whakaputa i te werawera nui i roto i te 25 ki te 30 meneti. "Ko te mea nui, me whakaaro koe ki te HIIT hei mahi i roto i ngā whakamātau tere e kawe ana i a koe ki taua kare ā-roto [whakamarie], kātahi ka hoatu i tō whakaora ki a koe anō hei whai i ō mahi," te kī a Hancock.

He aha ngā mahi hei mahi mā te whakapakari tinana:
Tirohia ngā taputapu e wātea ana i te Rohe Kaha o ngā whare takaro ngaio?

Ka taea e koe te arotahi ki te tinana o runga, o raro, o te tinana katoa rānei i ō rā whakangungu kaha. Hei whakamahi i ō whakangungu kaha, ka tūtohu a Flores i ngā whakangungu e rua, 30 meneti te roa, e aro ana ki te tinana katoa, tae atu ki ngā nekehanga whakakotahi—arā, ko ngā whakangungu e mahi ana i ngā uaua maha i te wā kotahi.

"I a koe e whakapakari tinana ana, me whakanui ake te nui o tō wā whakangungu, arā, me whakanui ake te taumaha me te tapeke o ngā mahi mō ia whakangungu," te kī a Flores. Mā te haere tonu i tēnei ara ka pai ake te kaha me te hanga uaua kikokore.
Mena he nui ake ō rā mō te whakapakari tinana, ā, e hiahia ana koe ki te wehewehe (ina koa mēnā kei te hiahia koe ki te hanga uaua), ka taea e koe te mahi i tētahi rā mō te tinana o runga me tētahi rā mō te tinana o raro, e ai ki tā Hancock.
I aua rā o te tinana o runga, whakaarohia ngā mahi pana me te tō, e ai ki a Hancock. Ko ngā mahi pana ko ngā pana-ake, ngā pēhi uma, ngā rere uma rānei. Ko ngā mahi tō ko ngā rarangi, ngā pull-ake, ngā pull-down lat, me ngā kauhoe, ngā supermen rānei. Ka taea hoki e koe te whakakotahi i ngā mahi bicep me triceps i ēnei rā, e ai ki a Hancock. Mō te rā o te tinana o raro, whakaarohia te mahi i ngā squats, ngā lunges, me ngā mahi hinges, pērā i te deadlifts, e ai ki tāna.

He aha te rerekētanga i waenga i te mīhini Smith me ngā taumaha kore utu i runga i ngā squats?

Te Pokapū Whakakotahi, te Pokapū Paepae rānei, Ko tēhea te "Kīngi o te Kaha o ngā Waewae"?

Āhea ngā rā okiokinga:

He mea nui te tuku i te iti rawa kia kotahi, kia rua rānei ngā rā o te okiokinga kia pai ake ai, kia hanga anō hoki tō tinana. E taunaki ana a Hancock kia tirohia tō tere o te ngākau (RHR) kia kite ai koe i a koe e tino ora ana, e rite ana hoki ki te aro atu ki te wāhanga whakakori tinana e whai ake nei.
Ka whakatangihia e te nuinga o ngā aroturuki hauora me ngā mataaratanga atamai te tere o te ngakau, ā, ka puta ake he māramatanga mō tō tere moe. Ko tō RHR te whānuitanga o ngā wā e pā ai tō ngakau i a koe e okioki ana. He ara RHR iti tēnei e pupuhi ana tō ngakau i te toto me te iti o te kaha. He tohu pai tēnei kei te ora haere koe, ā, kei te kaha haere tō ngakau.
Mena kei te aroturuki tonu koe i tō RHR, ka mōhio pea koe ka piki haere tonu mō ngā hāora, ngā rā rānei i muri i te whakangungu tinana. He rite tonu tēnā ki ia rā, engari ki te rima ngā pao o tō RHR i ia meneti (bpm) neke atu rānei i tō RHR noa, kua nui rawa tō whakangungu. Whakamahia tētahi atu rā okiokinga, ā, tatari kia hoki mai tō RHR ki tōna taumata o ia rā i mua i te hoki ki te whare takaro.
Ahakoa he wā okiokinga te wā kāore he mahi ā-aerobic me te whakapakari tinana, ehara i te mea me mahi koe i tetahi mea. Whakamahia ō rā okiokinga ki te hurihuri pahuka, ki te totoro, ki te mahi nekehanga ngawari rānei pērā i te hikoi puta noa i te poraka hei whakamāmā i te rere o tō toto, e ai ki a Hancock.
"He mea nui te tiaki i tō tinana kia taea ai e koe te whakaputa mahi hei ārahi i ō whāinga, ahakoa he whakapakari tinana, he hanga uaua hiroki, he whakapakari tinana, he whakaiti taumaha rānei," tana kī. "He mea nui kia aro te tangata ki ō tātou tinana, ā, he mea nui kia whakakotahihia, kia tāpirihia hoki te kanorau."
Ki te pai koe ki te oma, me whai tonu koe i ētahi whakangungu whakawhiti. Ki te pai koe ki te hiki i ngā taumaha taumaha, me whakapiki tonu e koe tō tere ngakau mā te whakamahi i ngā mahi aerobic. "Ko te tikanga kia aro atu ō tātou tinana ki ngā taumahatanga, nō reira he mea nui kia whakakotahihia aua taumahatanga kia mau tonu ai te huringa o te tinana," tana kī.