Kodi mungayambe bwanji kukhala ndi thanzi labwino?
Mwanjira yabwino, ngati mukufuna kulimbitsa thanzi lanu, muyenera kuchita masewera olimbitsa thupi pafupifupi masiku 5 pa sabata, King Hancock, ACSM-CPT, sweat 2 Success trainer onNEOU, kampani yofalitsa nkhani zaumoyo, imauza Health. Zimenezo zingamveke ngati zambiri, koma tsopano siziyenera kukhala zovuta tsiku lililonse, ndipo zochita zanu zolimbitsa thupi zitha kukhala zomaliza kwa mphindi 30 zokha.
Kudziwa kwanu nthawi zonse kumadalira momwe mumasangalalira ndi thanzi lanu komanso nthawi yomwe muli nayo. Mwachitsanzo, ngati ndinu watsopano kuchita masewera olimbitsa thupi, yambani ndi cholinga chochepa, monga kuyenda pansi masitepe 10,000 masana osachepera masiku asanu pa sabata. Kapena, ngati nthawi yanu yochita masewera olimbitsa thupi sikukulolani kuchita masewera olimbitsa thupi masiku asanu pa sabata, yesetsani masiku atatu ndipo onani ngati mungathe kupangitsa makalasi amenewo kukhala ovuta kwambiri.
Muyeneranso kusinthana mitundu ya masewera olimbitsa thupi omwe mumachita pa masiku asanu. Ngati mungathe, konzani masiku awiri kapena atatu a aerobic ndikugwiritsa ntchito masiku ena kapena atatu pa maphunziro a magetsi.
Ngati mukuchita masewera olimbitsa thupi ochepa mkati mwa sabata, mutha kusakaniza magetsi ndi aerobics masiku anu (ganizirani: kuthamanga kwa mphindi 20 komwe kumachitika kudzera mu maphunziro a zolemera kwa mphindi 25). Maphunziro a chilankhulo chapamwamba (HIIT) kapena masewera olimbitsa thupi angathandizenso kuchepetsa kubweza nthawi, ngakhale kupatsa thupi lanu gawo labwino la thukuta, Kristian Flores, CSCS, mphunzitsi wamagetsi ndi zowongolera wokhazikika ku NYC, akuuza Health.
Ngakhale kuti n'kovuta kukhulupirira kuti maloto apadera azaumoyo amadalira kuchita masewera olimbitsa thupi apadera, kumbukirani izi: kaya mukufuna kuchepetsa thupi kapena kuwonjezera mphamvu, ndikofunikira kuphatikiza maphunziro onse a aerobic ndi kulemera kapena magetsi mu masewera olimbitsa thupi anu.
Komabe, pamapeto pake, momwe mumakonzera nthawi yanu yochitira masewera olimbitsa thupi komanso zomwe mumachita pamasewera olimbitsa thupi zimatengera zomwe mumakonda kwambiri, Flores akutero. Ngati mumadana ndi HIIT, musachite. Ngati mumakonda kuvina ndi kukwera njinga, musachite. Kusangalala ndi masewera olimbitsa thupi anu kudzakuthandizani kuti mudzabwerenso kuti mudzakhale ndi thukuta lalikulu komanso zotsatira zabwino.
Zoyenera kuchita pa masewera olimbitsa thupi a cardio:
Tiyeni tiwone zida zomwe akatswiri ochita masewera olimbitsa thupi akugwiritsa ntchito pomanga Cardio Zone!
Bungwe la American Heart Association limalimbikitsa mphindi 150 zochitira masewera olimbitsa thupi mozama pa sabata (izi ndi masewera olimbitsa thupi asanu, a mphindi 30), kapena mphindi 75 zochitira masewera olimbitsa thupi pa sabata. Kuchita masewera olimbitsa thupi pa digiri iyi kumathandiza kuti mtima wanu ukhale wathanzi komanso kukuthandizani kuthana ndi matenda osiyanasiyana monga matenda a shuga. Kuphatikiza apo, zimathandiza kukweza thanzi lanu la ubongo ndi kulimbitsa mafupa anu.
Ngati mukuchita masewera olimbitsa thupi masiku atatu pa sabata, yesetsani kuchita masewera olimbitsa thupi kuti akhale olimba kwambiri, akutero Hancock. "Kuzama kwambiri, nthawi yochita masewera olimbitsa thupi imakhala yochepa," akutero Hancock. "Ngati mukufuna kuchita masewera olimbitsa thupi kwa nthawi yayitali, pitirirani pang'onopang'ono."
Hancock akutero kuti zomwe mumachita pa masewera olimbitsa thupi zimatengera zomwe mukufuna kuchita. Kaya ndi kuvina, kukwera njinga, kuthamanga, kukwera mapiri, kapena kuyenda pansi kupita ku nyumba yanu yogona—ngati zimawonjezera kuthamanga kwa mtima wanu ndiye kuti zimawerengedwa ngati masewera olimbitsa thupi.
Hancock ndi Flores akugwirizana kuti masewera olimbitsa thupi obiriwira komanso amphamvu kwambiri ndi HIIT ndi Tabata. Tabata ndi chitsanzo cha HIIT choopsa kwambiri chomwe chingathe kuchitidwa popanda zolemera kapena ndi zolemera. Zimaphatikizapo kuchita masewera olimbitsa thupi kwa masekondi 20, kupuma kwa 10, ndikubwerezabwereza kwa maulendo 8.
Ochita masewera othamanga apamwamba akhala akugwiritsa ntchito maphunziro a chilankhulo cha pulogalamu ya c kwa zaka zambiri kuti awonjezere magwiridwe antchito awo onse komanso pazifukwa zomveka bwino. Ngakhale kuti kuyenda pansi kukupitilizabe kukhala masewera olimbitsa thupi apamwamba kwambiri, maphunziro a chilankhulo cha pulogalamu ya c amachita zomwe kuyenda pansi sikungathe: amapereka masewera olimbitsa thupi a cardio ndi anaerobic. Mwanjira ina, Tabata ndi HIIT zimatha kuwotcha mafuta, kukulitsa mtima ndi mapapo, ndikumanga minofu nthawi imodzi.
Popeza mukuchita masewera olimbitsa thupi movutikira kwambiri kudzera mu HIIT, mungathe kutulutsa thukuta lamphamvu mosavuta mu mphindi 25 mpaka 30. "Chofunika kwambiri, muyenera kuganizira za HIIT ngati kuchita masewera olimbitsa thupi nthawi zambiri zomwe zimakupangitsani kumva [mosasangalatsa] kenako ndikukupatsani chithandizo chokwanira kuti mutsatire zomwe mwachita," akutero Hancock.
Zoyenera kuchita pa masewera olimbitsa thupi amphamvu:
Mukuona zida zomwe zilipo mu Strength Zone ya malo ochitira masewera olimbitsa thupi akatswiri?
Mukhoza kuchita masewera olimbitsa thupi apamwamba, otsika, kapena onse pa masiku anu ophunzitsira mphamvu. Kuti mupindule kwambiri ndi masewera olimbitsa thupi anu amphamvu, Flores akupereka maphunziro awiri a mphindi 30 omwe amayang'ana thupi lonse ndipo amaphatikizapo mayendedwe ophatikizana—masewera olimbitsa thupi omwe amagwira ntchito minofu yambiri nthawi imodzi.
"Mukayamba kukhala ndi thanzi labwino, yesetsani kuwonjezera kuchuluka kwa thupi lanu, zomwe zikutanthauza kuwonjezera kulemera komwe mumagwiritsa ntchito komanso kuchuluka kwa ma reps pa masewera olimbitsa thupi aliwonse," akutero Flores. Kupitilizabe kuchita izi kudzakuthandizani kuti mukhale ndi mphamvu zambiri komanso kuti minofu yanu ikhale yolimba.
Ngati muli ndi masiku ambiri oti mukhale ndi mphamvu ndipo mukufuna kuithetsa (makamaka ngati mukufuna kumanga minofu), mutha kuchita tsiku lapamwamba la thupi ndi tsiku lapansi la thupi, zomwe Hancock akunena.
Pa masiku amenewo a thupi lapamwamba, ganizirani za masewera olimbitsa thupi okakamiza ndi kukoka, akutero Hancock. Mayendedwe okakamiza amaphatikizapo ma push-ups, ma chest press, kapena ma chest ntchentche. Masewera olimbitsa thupi okakamiza ndi monga mizere, ma pull-ups, lat pull-downs, ndi osambira kapena supermen. Muthanso kusakaniza ma bicep ndi triceps masiku ano, akutero Hancock. Pa tsiku lotsika la thupi, ganizirani za kuchita masewera olimbitsa thupi othamanga, ma lunges, ndi ma hinge, monga ma deadlifts, akutero.
Kodi pali kusiyana kotani pakati pa makina a Smith ndi Free Weights pa squats?
Hack Squat kapena Barbell Squat, Kodi "Mfumu ya Mphamvu ya Miyendo" Ndi Iti?
Masiku opumula: Nthawi yopuma:
Kulola kupuma kwa tsiku limodzi kapena kuposerapo n'kofunika kwambiri kuti thupi lanu likhale bwino ndikukonzanso. Hancock akulangiza kuti muphunzire za kupuma kwanu kwa mtima (RHR) kuti muwone pamene mukuchira mokwanira komanso kukonzekera kuchita masewera olimbitsa thupi.
Ma tracker ambiri azaumoyo ndi ma watchwatch amamvetsera kuthamanga kwa mtima ndipo amapereka chidziwitso cha kuthamanga kwa mtima wanu. RHR yanu ndi kuchuluka kwa nthawi zomwe mtima wanu umagunda mukakhala mukupumula. Njira yotsika ya RHR yomwe mtima wanu umapopera magazi ochulukirapo popanda khama lalikulu. Ichi ndi chizindikiro chabwino kwambiri choti mukukhala wathanzi, ndipo mtima wanu ukulimba.
Ngati mukutsatira RHR yanu nthawi zonse, mutha kudziwa kuti imachulukitsidwa kwa maola ambiri kapena masiku angapo mutatha kuchita masewera olimbitsa thupi mwamphamvu. Izi ndi tsiku lililonse, koma ngati RHR yanu ili ndi ma beats asanu malinga ndi mphindi (bpm) kapena kupitirira RHR yanu yachizolowezi, ndiye kuti mudzakhala mukuchita masewera olimbitsa thupi mopitirira muyeso. Tengani tsiku lina lililonse lopumula ndikudikirira mpaka RHR yanu ibwerere ku mtengo wake watsiku ndi tsiku musanapitenso ku gym.
Ngakhale masiku opumula amatanthauza nthawi yopanda ntchito yochokera ku aerobics ndi mphamvu, sizikutanthauza kuti simuyenera kuchita chilichonse. Gwiritsani ntchito masiku anu opumula poyendetsa thovu, kutambasula, kapena kuchita zinthu zoyenda pang'ono ngati kuyenda kudutsa bwalo kuti magazi anu ayende bwino, akutero Hancock.
"Ndikofunikira kwambiri kusamalira thupi lanu kuti mupange khama lomwe lingakuthandizeni kukwaniritsa zolinga zanu, kaya ndi kukhala olimba kapena ayi, kumanga minofu yowonda, kukhala olimba, kapena kuchepetsa thupi," akutero. "Ndikofunikira kwambiri kuti anthu azisamala za matupi athu, ndipo ndikofunikira kwambiri kuti muwaphatikize ndikuphatikiza mitundu yosiyanasiyana."
Ngati mumakonda kuthamanga, muyenera kupitiliza kuchita masewera olimbitsa thupi osiyanasiyana. Ngati mumakonda kunyamula zolemera, muyenera kupitilizabe kuwonjezera mphamvu ya mtima wanu ndi masewera olimbitsa thupi. "Matupi athu ayenera kutsatira zinthu zolimbitsa thupi, choncho ndikofunikira kuphatikiza zinthu zolimbitsa thupi kuti thupi lanu lizisintha," akutero.
Nthawi yotumizira: Sep-21-2022