Ucwaningo Olusha Luveza Esinye Isizathu Okufanele Uphakamise Kakhulu

-Delile

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Uma kukhulunywa ngokuphakamisa izinsimbi, abantu bane * zonke izinhlobo * zemibono mayelana nendlela engcono yokuqina, ukwakha imisipha, nokuthola incazelo. Abanye abantu bakhetha ukwenza ukuphindaphinda okuphezulu kokuzivocavoca kwabo ngezisindo ezilula, kuyilapho abanye bencamela ukwenza ukuphindaphinda okumbalwa ngezisindo ezinzima kakhulu. Futhi izindaba ezinhle ukuthi isayensi ibonise ukuthi zombili izindlela ziyasebenza ekusizeni abantu ukuba bazuze imisipha futhi baqine. Eqinisweni, ucwaningo olulodwa ku-PLoS One lubonise ukuthi izisindo ezilula zingase zibe Okuningi ngempumelelo ekwakheni imisipha. (Kubukeka sengathi lezo zivivinyo zengalo ekilasini le-barre ne-cycling ziyasebenza.) Noma kunjalo, olunye ucwaningo luthi labo abaphakamisa okunzima ngokuvamile babona inqubekela phambili enkulu emandleni abo esikhathini esifushane (esheshayo # izinzuzo), noma ngabe ubukhulu bemisipha bulingana kulabo abaphakamisa ukukhanya. (I-FYI, nazi izizathu ezinhlanu zokuthi kungani ukuphakamisa okusindayo * kungakwenzi ube nobuningi.)

Akudingeki ukusho, indlela engcono kakhulu yokwakha amandla nemisipha iyinkinga ephikisanayo eshisayo emphakathini wokuzivocavoca, noTracy Andersons womhlaba wokuqina ekhoneni elilodwa kanye nabaqeqeshi be-CrossFit kwelinye. Kepha manje, isifundo esisha esisanda kushicilelwa ku- Imingcele kuPhysiology inikeza iphuzu elengeziwe elivuna abaphakamisi abasindayo. Abaphenyi bakholelwa ukuthi uma uphakamisa okusindayo, empeleni ulungisa kahle uhlelo lwakho lwezinzwa, okusho ukuthi kuthatha umzamo omncane ukuze imisipha yakho iphakamise noma isebenze ngamandla kunomuntu osebenzisa izinsimbi ezilula.

Bafike kanjani kuleso siphetho, ungabuza. Yebo, abacwaningi bathatha amadoda angama-26 bawaqeqesha emshinini wokunweba umlenze amasonto ayisithupha, benza amaphesenti angama-80 we-rep max yabo eyodwa (1RM) noma amaphesenti angama-30. Kathathu ngesonto, benze lo msebenzi kwaze kwahluleka. (Oof.) Ukukhula kwesisindo semisipha kuwo womabili amaqembu kwakucishe kufane, kepha iqembu ebelilolonga ngesisindo esindayo lenyuse i-1RM yabo ekupheleni kocwaningo cishe ngamakhilogremu ayi-10 kuneqembu lesisindo esiphansi.

Ngalesi sikhathi, imiphumela bekulindelwe kakhulu, ngokuya ngocwaningo lwangaphambilini, kepha lapha izinto ziheha. Ngokusebenzisa amandla kagesi, abacwaningi bakwazi ukukala ukuthi bangakanani inani lamandla ababambiqhaza ababelisebenzisa ngesikhathi salezi zivivinyo ze-1RM. Lokhu kusebenze ngokuzithandela (VA), njengoba kubizwa ngokobuchwepheshe, kusho ukuthi mangakanani amandla atholakalayo abasubathi abakwazi ukuwasebenzisa ngesikhathi sokuzivocavoca. Njengoba kwenzeka, abaphakamisa isisindo esindayo bakwazi ukufinyelela i-VA eyengeziwe kusuka emisipha yabo. Ngokuyinhloko, lokho kuchaza ukuthi kungani abantu abaphakamisa ulwazi olunzima ukuzuza okukhulu-uhlelo lwabo lwezinzwa lubekelwe ukubavumela sebenzisa amandla abo amaningi. Kuhle kakhulu, akunjalo? (Ucabanga ngokuqalisa? Nazi izindlela eziyi-18 zokuphakamisa izinsimbi okuzoshintsha impilo yakho.)

Futhi nakuba ucwaningo lwenziwa emadodeni, asikho isizathu sokucabanga ukuthi imiphumela ngeke ifane noma ifane kwabesifazane, kusho uNathaniel D.M. Jenkins, Ph.D., C.S.C.S., umbhali oholayo ocwaningweni nakumphathi-co-co we-Applied Neuromuscular Physiology Laboratory e-Oklahoma State University.

Ngakho-ke lokhu kusho ukuthini kuwe nokusebenza kwakho? "Ngemuva kokuphakamisa izinsimbi ezisindayo, kungathatha umzamo omncane ukukhiqiza amandla afanayo," kusho uJenkins. Ngakho-ke, uma ngithatha i-dumbbell engamakhilogremu angu-20 futhi ngaqala ukwenza ama-biceps curls ngaphambi kokuqeqeshwa futhi ngemva kwamasonto ambalwa okuqeqeshwa, kungaba lula ukwenza kanjalo okwesibili ngemva kokuqeqeshwa ngezisindo ezisindayo uma kuqhathaniswa nezisindo ezilula. " Lokho futhi kungahumusha ekwenzeni imisebenzi oyenzayo kokudla kwakho kwansuku zonke okuthwala impilo, ukucosha ingane yakho, ukuhambisa ifenisha-okulula kakhulu, uthi, ngoba akudingeki usebenze kanzima ukwenza umsebenzi. Kuzwakala kukuhle kithi.

Okokugcina, ukuphakamisa izinsimbi ezisindayo kungakusiza nokuthi usebenzise kakhulu isikhathi osichitha ejimini, kusho uJenkins. Kungenxa yokuthi ungathola amandla ngokushesha ngenkathi usandisa imisipha yakho, konke ngenkathi wenza ama-reps ambalwa-ngaleyo ndlela uchitha isikhathi esincane usebenza. Kubonakala njengesivumelwano esihle kithina, ikakhulukazi kunoma ngubani onesimiso esimatasa. Futhi uma udinga ukukholisa okwengeziwe, nazi izizathu eziyisishiyagalombili zokuthi kungani kufanele uphakamise izinsimbi ezisindayo.

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