Kufanele Uphumule Isikhathi Esingakanani Phakathi Kwamasethi?

-Delile

• Uma ufuna ukukhala, unciphise isisindo, noma wandise ukukhuthazela ...
• Uma ufuna ukwakha amandla ...
• Uma ufuna imisipha emikhulu ...
• Uma ufuna ukwenza kahle kwifomu...
• Uma umusha ekuqeqesheni amandla ...
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Sekuyiminyaka sizwile umthetho wokuqeqesha amandla isithupha othi uma usiphakamisa kakhulu isisindo, isikhathi eside udinga ukuphumula phakathi kwamasethi. Kodwa ingabe leli iqiniso eliqinile ngempela? Futhi ingabe ukuphumula okude phakathi kwamasethi kunikeza imigomo yakho ethile yezempilo nokuqina? (Ngemuva kwakho konke, olunye ucwaningo luthola ukuthi * ukutakula okusebenzayo * kushaya uhlobo lokungenzi lutho.)

Lapha, okudingeka ukwazi mayelana nezikhawu zokuphumula, ngokusekelwe emiphumeleni *oyifunayo*.

Uma ufuna ukukhala, unciphise isisindo, noma wandise ukukhuthazela ...

Ukuphumula kwe: Imizuzwana engama-20 kuye kwengama-60 phakathi kwamasethi

Uma inhloso yakho ukuba sesimweni esingcono ngokuthuthukisa ukuqina kwemisipha yakho noma ukukhulisa ukukhuthazela kwakho kwemisipha, ukugcina izikhathi zokuphumula kube yindlela elula yokuhamba, kusho uRyan Rogers, ingcweti eqinisekisiwe yamandla nezimo eFitness Quest 10 eSan Diego, CA. (I-PS: Nakhu ukuthi kufanele wenze kaningi kangakanani ukuqeqeshwa kwamandla amakhulu kwasekuqaleni.) "Kuningi labantu abafuna ukuhlala besesimweni futhi behlise isisindo esincane, ngincoma ukuthi unciphise ukuphumula ngokumane uqhubeke uhamba ngesikhathi sokuzivocavoca. ”

Ukuze anikeze imisipha kancane ukuphefumula ngenkathi ugcina izinga lokushaya kwenhliziyo yakho liphakeme, uRogers ngokuvamile wenza amaklayenti akhe aqedele ukujikeleza kokujikeleza lapho okuwukuphela kwekhefu kuba phakathi noshintsho usuka kolunye umnyakazo uye kokulandelayo—imvamisa engaphansi kwamasekhondi angu-30. "Le ndlela isiza ukushisa ama-calories amaningi kunokuphumula ngokuphelele phakathi kwamasethi ngenkathi isenza ukuthi imisipha ibuye ilulame kancane ukuze ikwazi ukusunduza isisindo esithe xaxa," usho kanje. (Okuhlobene: Kungani Abanye Abantu Banesikhathi Esilula Sokubonisa Imisipha Yabo)

Uma ufuna ukwakha amandla ...

Ukuphumula kwe: Imizuzu emi-2 kuya kwemi-5 phakathi kwamasethi

Lokhu kwenza imisipha igcwalise amandla ayidingayo ukusikwa futhi ivumele uhlelo lwezinzwa ukuthi lubuye, kusho uPete McCall, C.S.C.S., umqeqeshi oqinisekiswe yi-ACE ozinze eSan Diego, CA. "Uma uphakamisa izinsimbi ezisindayo njengokuthi wenza ama-reps ayi-10 noma ngaphansi, ukuphumula okufanele nokululama kubalulekile ekwenzeni kusebenze imicu yemisipha, ekugcineni eholela ekuphenduleni kwehomoni okubhekele ukukhula kwemisipha. Empeleni, ukuphakamisa okunzima kudala ukulimala kwemishini, nama-hormone asiza ukulungisa izicubu ezilimele futhi aqalise ukukhula. "

Uma ufuna imisipha emikhulu ...

Ukuphumula kwe: Iminithi elingu-1 phakathi kwamasethi

Uma umgomo wakho oyinhloko i-hypertrophy-okungukuthi, ukwanda kobukhulu besiphambano semisipha-lesi yisikhathi esifanele sokuphumula. "Ukumisa isikhashana isikhathi eside kakhulu kunamasekhondi angama-60 kungabeka engcupheni indlela yokucindezela komzimba yokuqeqeshwa futhi kwehlise amandla okukhula kwemisipha, kepha ukuphumula imizuzwana engaphansi kwengu-60 akuvumeli ukululama okwanele kwemisipha ukuze kusebenze kahle kusethi elandelayo," kusho uSabrena Jo, umqondisi wokuqukethwe kwesayensi nocwaningo lwe-ACE. (Okuhlobene: Uyini Umehluko Phakathi Kokukhuthazeka Kwemisipha Namandla Emisipha?)

Uma ufuna ukwenza kahle kwifomu...

Ukuphumula kwe: Imizuzu engu-3 phakathi kwamaqoqo

Kungani imizuzu emithathu? Ngokocwaningo olushicilelwe ku Ijenali Yokucwaninga Amandla Nezimo, uzolulama ngokushesha okukhulu kunalokho ongakwenza ngokuphumula imizuzu emibili kuphela phakathi kwamasethi. Futhi, uzoba nesikhathi esithe xaxa namandla okugxila ngokuphelele ekuqondeni ukunyakaza osebenza kukho.

Uma umusha ekuqeqesheni amandla ...

Ukuphumula kwe: isikhathi eside kunalokho ocabanga ukuthi udinga ukukwenza

Kusha ngokuphelele ekuqeqesheni amandla? "Uzozuza ekuphumuleni okwengeziwe phakathi kwamasethi ukuze ungaziphoqi uze ube nesicanucanu," kusho uRogers, "kanti umuntu onesimo esihle kakhulu angaphumula kancane ngaphandle kwenkinga enkulu." (Futhi: Ungaphuthelwa yilokhu kuqeqesha amandla okulungele abaqalayo.)

Kwabaqalayo, ukuthatha isikhathi esithe xaxa sokululama (ngaphandle kokuvumela ukushaya kwenhliziyo nokushisa komzimba kubuyele ngokugcwele emazingeni okuphumula) kunikeza izinzuzo ezengeziwe futhi, kuphawula uFabio Comana, umfundisi eSan Diego State University's School of Exercise and Nutritional Sciences. "Kubantu abaningi abanokuhlangenwe nakho kokuzivocavoca, ukuthola isikhathi eside kungakhuthaza ukuzikhandla," usho kanje. Ngamanye amagama, uma umzuzu owengeziwe noma ukuphumula okubili phakathi kwamasethi kukuvumela ukuthi ukhiphe lowo mzamo wokugcina, uzoba nokuzethemba okukhulu ukunamathela ekusebenzeni isikhathi eside-okuyiyona ndlela engcono kakhulu yokubona imiphumela , kungakhathaliseki ukuthi yimuphi umgomo wakho. (Okuhlobene: Imibuzo Ejwayelekile Yokuphakamisa Isisindo Kwabaqalayo Abalungele Ukuphakamisa Okusindayo)

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