Izinzuzo Eziyishumi Eziyinhloko Zezempilo Nempilo Yokuphakamisa Izisindo

-Delile

• Izinzuzo Zokuphakamisa Izisindo
• 1. Uzokhipha Amafutha Omzimba Amaningi
• 2. ... Futhi Uzolahlekelwa Ngokuyinhloko Amafutha Esisu
• 3. Imisipha Yakho Izobukeka Ichazwe Kakhulu
• 4. Uzoshisa ama-calories amaningi kune-Cardio
• 5. Uzoqinisa Amathambo Akho
• 6. Uzoqina Kakhudlwana, Obv
• 7. Uzovimbela Ukulimala
• 8. Uzoba umgijimi ongcono
• 9. Uzokwandisa Ukuguquguquka Kwakho
• 10. Uzothuthukisa Impilo Yenhliziyo
• 11. Uzozizwa Unamandla
• Buyekeza kwe-

Akukho ukungahloniphi i-cardio, kepha uma ufuna ukuqhuma amanoni, ukuma kahle, futhi weqe zonke izithiyo eziza kuwe - ngaphakathi nangaphandle kokuzivocavoca - ukuqeqeshwa kwamandla kulapho kukhona. Futhi ochwepheshe bayavuma: Ukuphakamisa okunzima kunezinzuzo ezithile ezingakholeki! Awukwazi ukuvula noma ikuphi okuphakelayo kwezokuxhumana nabantu ngaphandle kokuzivocavoca umzimba, noma umgijimi akutshele ukuthi ungene ebhodini ngokungaphakamisi izinsimbi kuphela kepha uphakamisaesindayoizinsimbi.

Kodwa yiziphi izinzuzo zangempela zokuphakamisa izinsimbi? Futhi kufanele uzame uma usuvele ujabulile ngenkambiso yakho yamanje yokuzivocavoca? Lapha, cishe izizathu eziyishumi nambili ezizokuqinisekisa ukuthi uthathe lawo ma-dumbbell asindayo.

Izinzuzo Zokuphakamisa Izisindo

1. Uzokhipha Amafutha Omzimba Amaningi

Yakha imisipha eminingi futhi uzogcina umzimba wakho ushisa amafutha usuku lonke - lokho kuyisayensi yokuthi kungani ukuphakamisa izinsimbi kushisa amafutha amaningi kunezinye izindlela eziningi zokufaneleka. (Nayi yonke isayensi ngemuva kokuthi kungani imisipha ikusiza ukuthi ushise amanoni nama-calories.)

"Ukuphakamisa izinsimbi kungakhuphula isisindo somzimba wakho esinciphile, okwandisa inani lamakhalori esewonke owashisayo emini," kusho uJacque Crockford, eC.S.C.S. futhi okhulumela i-American Council on Exercise. Ukushisa ama-calories angaphezulu kokuzivocavoca kanye nokwakha imisipha? Leyo yindlela eqinisekile yokuthola umzimba owufunayo.

Ocwaningweni lwakamuva lwabantu abadala abakhuluphele noma abakhuluphele (abaneminyaka engama-60 nangaphezulu), inhlanganisela yokudla okunekhalori ephansi kanye nokuqeqeshwa kwesisindo kubangele ukulahlekelwa kwamafutha amaningi kunenhlanganisela yokudla okunekhalori ephansi nokusebenza kokuhamba, ngokusho kocwaningo lwango-2017 olushicilelwe. kumagaziniUkukhuluphala ngokweqile. Abantu abadala abahamba esikhundleni sesisindo abaqeqeshiwe balahlekelwe isisindo esilinganayo-kodwa ingxenye enkulu yokwehlisa isisindo yayihlanganisa isisindo somzimba esinciphile. Phakathi naleso sikhathi, abantu abadala abenza ukuqeqeshwa kwamandla bagcina i-muscle mass ngenkathi belahlekelwa amafutha. Lokhu kusikisela ukuthi ukuqeqeshwa kwamandla kungcono ekusizeni abantu ukuthi balahlekelwe ngamafutha esiswini uma kuqhathaniswa ne-cardio ngoba ngenkathi ukuzivocavoca umzimba kushisa kokubili amanoni nemisipha, ukuphakamisa izinsimbi kusha cishe amafutha kuphela.

2. ... Futhi Uzolahlekelwa Ngokuyinhloko Amafutha Esisu

Nakuba kuyiqiniso ukuthi awukwazi ukukubona ukunciphisa - umzimba wakho uzalwa unezindawo ngaphambi kokuba ukhulelwe ufuna ukugcina amafutha ngokusekelwe ezintweni eziningi - ucwaningo lwe-University of Alabama luthole ukuthi abesifazane abaphakamisa izinsimbi balahlekelwa kakhulu ngaphakathi kwesisu. amafutha (amafutha esisu esijulile) kunalabo abasanda kwenza i-cardio. Ukushisa amafutha esisu angaphezulu nakho kungaba nomthelela ekwehleni kwesisindo jikelele kusuka ekuphakamiseni izinsimbi. Futhi izinzuzo zokuphakamisa izinsimbi azigcini lapho. Uzokwakha isimo somzimba semisipha esichazwe kangcono, kepha kunciphisa nengozi yesifo sikashukela, isifo se-metabolic, neminye imidlavuza. (Ingasaphathwa, ukuphakamisa izinsimbi ezisindayo kuqasha umnyombo wakho, kukunikeze i-abs Workout ngaphandle kokuzama nokuzama.)

Ukuqeqeshwa kwamandla kungaba nedumela lokwenza abesifazane "babe baningi," kodwa akulona iqiniso. Lapho isisindo sakho sivela kakhulu emisipheni (esikhundleni samafutha) uzoba onamandla kakhulu. “Eqinisweni, isisindo somzimba ngokuvamile sikhuphuka ngokuqeqeshelwa amandla, kodwa usayizi wengubo wehla ngosayizi owodwa noma ababili,” kusho uHolly Perkins, C.S.C.S. umsunguli we-Women's Strength Nation. Futhi, kunzima ngabesifazane ukuthi benze omkhulu-wokwakha umzimba. "Abesifazane bakhiqiza cishe amaphesenti ayisihlanu kuye kwayishumi inani lamadoda e-testosterone akwenzayo, kunciphisa amandla ethu okwakha imisipha uma kuqhathaniswa namadoda," kusho uJen Sinkler, umqeqeshi ophakamisa ama-Olimpiki, umqeqeshi we-kettlebell nombhaliPhakamisa Izisindo Ngokushesha. Ukuze uthole ubukhulu obukhulu, uzodinga kakhulu ukuhlala egumbini lesisindo. (Obunye ubufakazi: Kwenzekani Ngempela Lapho Abesifazane Bephakamisa Izisindo Ezisindayo)

3. Imisipha Yakho Izobukeka Ichazwe Kakhulu

Uthanda imisipha ethambile, echazwe kwabesifazane abaqine kakhulu? "Uma abesifazane befuna incazelo eyengeziwe, kufanele baphakamise isisindo njengoba bengakwazi ukuba nemisipha emikhulu ngenxa yamazinga aphansi e-testosterone," kusho uJason Karp, isazi sokuvivinya umzimba nombhali. "Ngakho-ke, ukuphakamisa okusindayo kunamandla okwenza abesifazane bachazwe kabanzi." (Ngokujulile. Nakhu ukuthi kungani ungakwazi ukuphakamisa isisindo futhi ngeke uqoqe.)

Uma ufuna ubufakazi obengeziwe, bukela le vidiyo nompetha weReebok CrossFit Games izikhathi ezimbili u-Annie Thorisdottir, onomzimba omuhle futhi ongasabi ukuphonsa izinsimbi ezinzima.

4. Uzoshisa ama-calories amaningi kune-Cardio

Uhlezi nje ngezinqe ufunda lokhu, ushisa ama-calories - uma uphakamisa izinsimbi, okungukuthi. (Bheka: Isayensi Ebangela Umphumela Wokubuyela Emuva)

Ungashisa ama-calories engeziwe ngesikhathi ikilasi lakho lehora elilodwa le-cardio kunokuthi uphakamise izinsimbi ihora lonke, kepha isifundo sishicilelwe ku-Ijenali Yamandla Nocwaningo Lokubeka Isimo bathole ukuthi abesifazane abaphakamisa izinsimbi bashise isilinganiso esilinganiselwa ku-100 ngaphezulu okuphelele ama-calories phakathi namahora angu-24 ngemva kokuphela kokuqeqeshwa kwawo. Olunye ucwaningo olushicilelwe ku-Ijenali Yomhlaba Wonke Yezemidlalo Ukudla kanye neMetabolismithole ukuthi, kulandela iseshini yokuqeqesha amandla yemizuzu eyi-100, isilinganiso samakhemikhali sabesifazane abasebasha sikhuphuke ngamaphesenti angu-4.2 amahora angama-16 ngemuva kokuzivocavoca — sishisa cishe ama-calories angama-60.

Futhi nomphumela wale nzuzo yokuphakamisa izinsimbi uyakhuliswa uma wandisa umthwalo, njengoba kuchaziwe ocwaningweni olukulo magaziniImithi & Isayensi Kwezemidlalo Nokuzivocavoca. Abesifazane abaphakamise isisindo esithe xaxa sama-reps ambalwa (amaphesenti angama-85 omthwalo wabo omkhulu wama-reps ayi-8) bashise amakhalori acishe aphindwe kabili phakathi namahora amabili ngemuva kokuzivocavoca kwabo kunangesikhathi benza okuphindayo ngesisindo sokukhanya (amaphesenti angama-45 omthwalo wabo omkhulu Ama-reps ayi-15). (Okulandelayo: 7 Common Muscle Myths, Busted.)

Kungani? Isisindo somzimba wakho sinquma kakhulu izinga lakho lokuphumula komzimba - mangaki amakholori owashisa ngokuphila nokuphefumula nje. "Uma unesisipha esiningi, umzimba wakho usebenzisa amandla amaningi," kusho uPerkins. "Konke okwenzayo, kusukela ekuxubha amazinyo kuze kube ukulala kuya ekuhloleni i-Instagram, uzobe ushisa ama-calories amaningi," kusho uPerkins.

5. Uzoqinisa Amathambo Akho

Ukuphakamisa isisindo akuqeqeshi imisipha yakho kuphela; uqeqesha amathambo akho. Ngokwesibonelo, lapho wenza i-curl, imisipha yakho idonsa amathambo engalo yakho. Amaseli akulawo mathambo asabela ngokwakha amangqamuzana amasha amathambo, kusho uPerkins. Ngokuhamba kwesikhathi, amathambo akho ayaqina futhi aqine.

Isihluthulelo salokhu ukungaguquguquki, njengoba ucwaningo luye lwabonisa ukuthi ukuphakamisa izinsimbi ezinzima ngokuhamba kwesikhathi akugcini nje ukugcina isisindo samathambo kodwa kungakha ngisho nethambo elisha, ikakhulukazi eqenjini eliyingozi kakhulu labesifazane be-post-menopausal. (Psst...I-Yoga inezinzuzo ezithile zokuqinisa amathambo futhi.)

6. Uzoqina Kakhudlwana, Obv

Ukuphakamisa izinsimbi ezilula ukuze uthole ama-reps amaningi kuhle ekwakheni ukukhuthazela kwemisipha, kodwa uma ufuna ukwandisa amandla akho, ukukhulisa isisindo sakho kuyisihluthulelo. Ngeza ukuzivocavoca okuhlanganisiwe njengama-squats, ama-deadlifts, kanye nemigqa ezilinganisweni zakho ezisindayo futhi uzomangala ukuthi uzowakha ngokushesha kangakanani amandla. (Nakhu okubaluleke kakhulu njengokuphakamisa okusindayo nokuthi kufanele ukwenze kangaki.)

Le nzuzo ethile yokuphakamisa izinsimbi inenzuzo enkulu. Imisebenzi yansuku zonke (ukuphatha igrosa, ukuvula umnyango osindayo, ukuphakamisa ingane) kuzoba lula—futhi uzozizwa unamandla angenakuvinjwa, nawe.

7. Uzovimbela Ukulimala

Izinqe ezinama-Achy namadolo abuhlungu akudingeki kube yisisekelo sokugijima kwakho ekuseni. Ukuqinisa imisipha ezungezile nokusekela amalunga akho kungasiza ekuvimbeleni ukulimala ngokukusiza ugcine isimo esihle, kanye nokuqinisa ubuqotho obuhlangene. (Okuhlobene: Incwadi Evulekile eya kwabesifazane Abesaba Igumbi Lesisindo.)

Ngakho-ke qhubeka, squat low. Amadolo akho azokubonga. "Ukuqeqeshwa ngendlela efanele kuyisixazululo ezindabeni ezihlangene," kusho uPerkins. "Imisipha eqinile ibambelela kangcono amalunga akho endaweni, ngakho-ke ngeke kudingeke ukhathazeke ngokuthi idolo lakho liyakhazimula ngenkathi ugijima ngokulandelayo."

8. Uzoba umgijimi ongcono

Lokhu kungase kube inzuzo emangalisayo yokuphakamisa izinsimbi kwabanye abagijimi besikhathi eside, kodwa okungafanele kushaywe indiva. Imisipha eqinile isho ukusebenza okungcono - isikhathi. Umgogodla wakho uzokwazi kangcono ukusekela isisindo somzimba wakho futhi ugcine isimo esihle ngesikhathi sokunye ukuzivocavoca (njengokugijima), kanye nezingalo nemilenze yakho kuzoba namandla kakhulu. Ngaphezu kwalokho, ngoba ukuqeqeshwa kwamandla kukhulisa inani nosayizi wezintambo zemisipha ezikhuthaza ukusebenza kwakho, ukuqeqeshwa kwamandla kungakusiza ukuthi ushise ama-calories amaningi ngesikhathi sokusebenza kwakho kwe-cardio, kusho uPerkins.

(Okuningi: Qalisa ukwakheka ngale nselelo yokugijima yezinsuku ezingama-30 - kuhle kubaqalayo, futhi!)

9. Uzokwandisa Ukuguquguquka Kwakho

Ziba lowo mfana oklebhule kakhulu ophumputha ekilasini le-yoga umzuzu nje. Abaphenyi abavela eNyuvesi yaseNyakatho Dakota bafaka izingqinamba ezimelene nokuzivocavoca amandla futhi bathola ukuthi ukusebenzisa uhla oluphelele lokuzivocavoca umzimba kungathuthukisa ukuguquguquka kwemvelo kanye nohlobo lwakho olujwayelekile lokuzelula.

Igama eliyisihluthulelo lapha elithi "uhla oluphelele," kuphawula uSinkler. Uma ungeke ukwazi ukuqedela ukunyakaza okugcwele - ukukhuphuka uze ufike phansi - ngesisindo osinikiwe, kungadingeka ukuthi usebenzise i-dumbbell elula futhi uyisebenzele.

10. Uzothuthukisa Impilo Yenhliziyo

Ukuvivinya umzimba kwenhliziyo akuwona kuphela umsebenzi wenhliziyo. Eqinisweni, ukuqeqeshwa kwamandla kungakhuphula impilo yenhliziyo yakho, futhi.Kolunye ucwaningo lwe-Appalachian State University, abantu abenze imizuzu engu-45 yokuzivocavoca okunamandla okuqinile behlisa umfutho wegazi wabo ngamaphesenti angama-20. Lokho kuhle—uma kungengcono—kunezinzuzo ezihambisana namaphilisi amaningi omfutho wegazi. (Okuhlobene: Ungawasebenzisa Kanjani Izindawo Zokukala Inhliziyo Ukuqeqesha Izinzuzo Zokuzivocavoca ZikaMax)

11. Uzozizwa Unamandla

Ukuphonsa insimbi engathí sina akugcini ngokunika abantu amandla kumabhayisikobho. Ukuphakamisa izisindo ezisindayo - namandla okwakha njengomphumela - kuza nokuthuthukiswa okukhulu kokuzethemba, futhi lokhu kungase kube inzuzo enkulu kakhulu yokuphakamisa izinsimbi ngaphezu kwazo zonke ezinye izici zobuhle. Amandla akho ngeke abonise kuphela emzimbeni wakho omncane, othonisiwe, kodwa futhi nesimo sakho sengqondo. (Bheka: Izindlela eziyi-18 zokuphakamisa isisindo zizoshintsha impilo yakho.)

“Amandla anendlela ehlekisayo yokopha kuzo zonke izici zokuphila kwakho, ejimini nangaphandle,” kusho uSinkler. Ngokuhlala uziphonsela inselelo yokwenza izinto obungakaze ucabange ukuthi zingenzeka, ukuzethemba kwakho kuyakhula. "Ukuphakamisa isisindo kukunika amandla," usho kanje.

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