Imibuzo Ejwayelekile Yokuphakamisa Isisindo Kwabaqalayo Abakulungele Ukuqeqesha Okusindayo

-Delile

• Ingabe kufanele ngiqale ukujima kwami ​​ngezisindo noma nge-cardio?
• Izisindo zamahhala noma imishini?
• Kufanele ngiphumule isikhathi esingakanani phakathi kwamasethi?
• Kufanele ngikhulise kangaki umthwalo?
• Yisiphi isikhathi esihle sosuku sokuphakamisa izinsimbi?
• Ngidinga i-spoter?
• Kufanele ngizizwe ngibuhlungu isikhathi esingakanani ngemuva kokuzivocavoca?
• Ingabe kufanele ngiqeqeshe i-abs yami nsuku zonke?
• Ukuzivocavoca okuhlanganisiwe okufana nokudonsa phezulu noma ukuvivinya umzimba okukodwa njengemigqa?
• Ngikugwema kanjani ukubizwa ezandleni zami?
• Yiziphi izinyathelo ezingcono kakhulu zokululama?
• Buyekeza kwe-

Ngokwemvelo, iningi lethu lihlangabezana nokudideka okusheshayo lapho liqala ukubhekana nezinhlobonhlobo zezisindo nemishini okunzima ukuyibumba ejimini. Ngenhlanhla, Isayensi Entsha Yokuqina, uhlelo olukhethekile lwe-UBUME, igxumela kuyo yonke imibuzo yakho yokuphakamisa isisindo. Nakhu okudingeka ukwazi ukuze uqale ukumpompa i-ayoni, futhi ungabheka le ndaba nokunye omagazini okhethekile osematheni manje.

Ingabe kufanele ngiqale ukujima kwami ​​ngezisindo noma nge-cardio?

Uma umgomo wakho oyinhloko uwukukhulisa amandla nokwakha imisipha ethambile, qonda endaweni yokubeka isisindo kuqala, kweluleka umqeqeshi osaziwayo u-Jay Cardiello. "Uma usuphelile kwiseshini yakho ye-cardio, uzobe unikela ngefomu, ukulawula, ukulinganisela, nokuphepha lapho ushintshela ezinsimbini-konke okungaholela ekulimaleni," esho. Ungashaya i-treadmill ngemuva kokuthi uqedile ukuphakamisa noma engeza isethi yamajack weqa phakathi kokuzivocavoca amandla ukuze uthole okuhle kakhulu womhlaba womabili. (Okuhlobene: Ngabe Kunendaba Yini Ukwenza Ozivocavoca Ukuzivocavoca?)

Izisindo zamahhala noma imishini?

Ukushintshela emisebenzini "yokuqina komzimba" njenge-CrossFit kanye ne-kettlebells kusho ukuthi leyo mishini yokubeka izintambo ikwazi ukuba nesizungu ejimini. Ama-Dumbbeld nama-barbell, kanye namathuluzi afana ne-TRX, adinga ukuthi uzinze kuzo zonke izindiza ezinyakazayo, kuphawula u-Brad Schoenfeld, Ph.D., umsizi kaprofesa wesayensi yokuzivocavoca e-CUNY Lehman College eNew York City. Uyachaza: "Lezo zivivinyo zivame ukuqasha imisipha eminingi kunokunyakaza okufana nomshini." Ukuthuthukisa le misipha yokuzinzisa kubalulekile kokubili ukusebenza (ukuphakamisa leso sikhwama esisindayo sokudla) nangobuhle (i-abs yakho ichazwa kancane kulokhu kuhamba futhi). Kepha ungafulatheli emuva leyo mishini yesisindo ngokuphelele. Imishini inikeza ukuzinza nokusekelwa, ngakho-ke uma usaqala ukuqeqeshwa noma unemikhawulo, iyinketho enhle. (Okuhlobene: Imishini Yokuzivocavoca Eyisi-7 Esifanele Ngempela Isikhathi Sakho)

Kufanele ngiphumule isikhathi esingakanani phakathi kwamasethi?

Ukuhlela uhlelo lwakho lwamandla kufaka phakathi ukucabanga ngokuthi yikuphi ukuzilolonga ozokwenza nokuthi kulandelana kanjani. Kodwa isikhathi sokuphumula phakathi kwamasethi naso siyisihluthulelo sokuthola imiphumela emihle, kusho uGabrielle Fundaro, Ph.D., ongumqeqeshi wezemidlalo oqeqeshiwe kanye nomqeqeshi wezempilo nomxhumanisi wenkampani yokuzivocavoca nokudla iRenaissance Periodization. Uma inhloso yakho eyodwa yokwakha amandla, thatha nje imizuzu emithathu phakathi kwamasethi ukuvumela amasistimu wamandla emisipha yakho ukuthi alulame njengoba usebenzisa izinsimbi ezisindayo kanye nama-reps ambalwa (amahlanu kuya kwayisishiyagalombili). Uma ukhathazeke kakhulu ngokukhula kwemisipha noma ukugcina imisipha ngenkathi udla, namathela ebangeni lokuphindaphinda elimaphakathi (ama-rep ayisishiyagalombili kuya kwangu-12) kanye nezikhathi zokuphumula ezimfushane (cishe umzuzu owodwa noma emibili phakathi kwamasethi). Ukuphumula kwamasekhondi angama-30 kuhle uma ukuqeqeshelwa kwakho ukuphindisela okuphakeme kwemisipha (15-25) kanye nezisindo ezilula. Noma zama ukusetha okuphezulu, lapho uphumuza khona iqembu lemisipha elilodwa ngenkathi usebenza elinye (njengokucindezela amabhentshi okulandelwa yimigqa). Kungakhathaliseki ukuthi ujima kangakanani, "ungakuzibi" ukuphumula kwakho: Ukudinga ukuze ulungiselele ngokwengqondo isethi elandelayo futhi uhlale ugxilile.

Kufanele ngikhulise kangaki umthwalo?

Ukukhuphukela esilinganisweni esilandelayo erankini noma emshinini kuhlala kukhuthaza, kodwa qaphela ukuthi awenzi ngokweqile maduzane, kusho uJulia Ladewski, umqeqeshi wezikhwepha nokulungisa isimo oseHighland, e-Indiana. "Uma ukwazi ukuqedela wonke ama-reps ngesethi enesisindo esithile futhi ngaphandle kokulahlekelwa ifomu lakho, kufanele uzame ukwandisa isisindo ngokuzayo lapho wenza umsebenzi." Yiqiniso, ngesinye isikhathi, uzoshaya udonga. "Uma ifomu lakho liphuka, yima uphumule noma uphinde uhlole ukuthi mangaki ama-reps okufanele ngabe uwenza," kusho uLadewski. Njalo emavikini amane kuya kwayisishiyagalombili, emuva o bese umzimba wakho ululama amasonto ambalwa. (Okuhlobene: Kufanele Wenze Kangaki Imisebenzi Yokuphakamisa Isisindo Esindayo?)

Yisiphi isikhathi esihle sosuku sokuphakamisa izinsimbi?

Ucwaningo luthole ukuthi ukudonsa i-ayina ngo-pm kungakusiza uqine ngoba amazinga e-cortisol (i-hormone ebhekele ukwephula izicubu zemisipha njengengxenye yomsebenzi wayo wokulawula ushukela wegazi) aphansi emahoreni okuqala kusihlwa. Khonamanjalo, ukhiye we-testosterone wokwakha imisipha, ngisho nakwabesifazane-nawo uyacwila njengoba usuku luqhubeka, kepha unesilinganiso esiphakeme kakhulu kune-cortisol kusihlwa. Khumbula ukuthi ucwaningo oluningi olumayelana namandla namawashi emvelo emizimba yethu (noma isigqi sokujikeleza) lwenziwa kwabesilisa, ngakho-ke imiphumela efanayo ayiqinisekisiwe kwabesifazane. Uma ukhetha ukuzilolonga ekuseni (noma kuwukuphela kwesikhathi ongakwenza), leso yisikhathi sokuhamba. “Abanye abantu bakhetha ukuzivocavoca ekuseni, abanye njengantambama noma kusihlwa—kuya ngokuthi uzizwa ungcono nini,” kuphawula uMarci Goolsby, M.D., udokotela oyinhloko wemithi yezemidlalo eSibhedlela Sokuhlinzwa Okukhethekile eNew York City. Isixwayiso sakhe esisodwa: "Gwema ukuvivinya umzimba ngamandla eduze kakhulu nombhede ngoba kungakugcina uphapheme." Futhi-ke awusoze wafika ejimini uma i-alamu yakho ikhala. (Okuhlobene: Kusho ukuthini *Ngempela* Uma Uthanda Ukujima Ekuseni vs. Ebusuku)

Ngidinga i-spoter?

"Uma usebenza nokunyakaza kwenhlanganisela enkulu futhi esindayo njengama-squats noma ama-bench presses, impendulo inguyebo ocacile!" kusho uLadewski. Ukuba nomuntu okufunayo kusho ukuthi bangasiza uma kukhona okungahambi kahle (isb., Unyawo lwakho luyashibilika noma ukubambelela kwakho kukhululeka), futhi ukwazi nje ukuthi kukhona umuntu kukhulisa ukuzethemba kwakho ukuthi kube nzima noma wenze enye impendulo. Uma ungenayo i-spotter, yenza amalifti akho amakhulu emshinini weSmith noma i-rack enezinsimbi zokuphepha ukuze ubambe isisindo uma kwenzeka.

Kufanele ngizizwe ngibuhlungu isikhathi esingakanani ngemuva kokuzivocavoca?

Lezo zinhlungu ozizwa usuku noma ezimbili ngemuva kokuzivocavoca okukhulu zibizwa ngokusemthethweni ukubambezeleka kokuqala kobuhlungu bemisipha (DOMS). "Umqondo wokuqeqeshelwa ukumelana nalokho ukuthi empeleni udabula okuthile futhi udala ukuhlukumezeka okuncane emisipheni," kusho uchwepheshe wezempilo nokudla uHarley Pasternak, umbhali Ukudla okusetha kabusha umzimba. "Lapho umsipha ululama, uzolulama uqine futhi uminyene kunakuqala." Ngakho ubuhlungu kusho ukuzuza. Kepha ubuhlungu obunzima noma obungebona obabili-okungukuthi, ngakolunye uhlangothi lomzimba wakho kodwa hhayi kolunye-kungaba uphawu lokulimala. Uma uzizwa ukukhathazeka okujwayelekile kwe-DOMS kusisipha, i-ligament, noma i-tendon, ungaqhubeka nokusebenza ngokuzungezile, kusho uPasternak, ngokugxila kwelinye iqembu lezicubu izinsuku ezimbalwa. (Okuhlobene: Ingabe KULUNGILE Ukwenza I-Massage Uma U- ~Really~ Sore?)

Ingabe kufanele ngiqeqeshe i-abs yami nsuku zonke?

Uma unesimo sokwenza ama-crunches nsuku zonke, ungahle uthande ukukucabanga kabusha lokho. "Njengawo wonke amaqembu emisipha, kukhona into efana nokuqeqeshwa kakhulu; ngeke ubone izinzuzo ezengeziwe ngokuqeqesha izicubu zesisu nsuku zonke," kusho uFundaro. Ngokungeziwe kokuhamba okuphakathi kwe-centric njengamapulangwe namabhayisikili, i-abs yakho ibhekiswe emsebenzini ongaqondile ngesikhathi sokunyakaza njengama-squats kanye ne-deadlifts. Iseluleko sikaFundaro: Gcina ukuqeqeshwa okuqondene ngqo nezinsuku ezintathu kuya kwezinhlanu ngesonto, uhlose amasethi amathathu kuya kwamahlanu ama-reps ayisishiyagalombili kuye kwangama-20 lilinye. Futhi khumbula ukuthi ayikho into efana nokwehliswa kwamabala-wonke ama-crunches emhlabeni ngeke akunikeze amaphakethe ayisithupha uma ecashe ngaphansi kwamafutha omzimba. Ukugcina ukudla okudlayo kuhlanzekile nokuzivocavoca kwakho kuhle kahle kuzosiza ekutholeni imiphumela oyifunayo.

Ukuzivocavoca okuhlanganisiwe okufana nokudonsa phezulu noma ukuvivinya umzimba okukodwa njengemigqa?

"Kokubili kunezinzuzo, kodwa kuya ngomgomo wakho," kusho uLadewski. Uma inhloso yakho kuwukwakha amandla ewonke, yenza ukunyakaza okuhlanganisiwe njengokudonsa phezulu kuqala ukuze ifomu lakho lingabi sengozini, njengoba ukuvivinya umzimba wedwa kuvame ukuqeda imisipha emincane esekelayo oyidingayo ukuze udlule kuleyo mnyakazo emikhulu. Uma unesithakazelo ku-aesthetics, yenza izivivinyo zokuzihlukanisa kuqala-zigxila ekunciphiseni ngqo okufunayo nokuvimbela ukungalingani kwemisipha.

Ngikugwema kanjani ukubizwa ezandleni zami?

"Ama-callus empeleni asiza kakhulu ngoba asiza ngokubamba," kuchaza iFundaro. Noma kunjalo, ungase ungafuni ukuthi izandla zakho zibukeke njengezomgawuli. Ngesikhathi sokuqeqeshwa, gqoka amagilavu ​​noma okokusonga ukuze uvikeleke okungeke kuphazamise ukubamba kwakho. Kamuva, cwilisa izandla zakho emanzini afudumele ngosawoti we-Epsom ukuze uthambise isikhumba, bese uhlikihla ngobumnene ngetshe le-pumice. Futhi uthambisa izandla zakho nsuku zonke. Ungalokothi ukhethe ama-calluses akho-kubenza babe nzima futhi kungaholela ekuthelelekeni.

Yiziphi izinyathelo ezingcono kakhulu zokululama?

Ubulale isikhathi sakho sokugcina samandla. Halala! Manje umsebenzi wangempela uqala ngoba ngezinsuku ongasebenzi ngazo uqala ukuqina. "Uma uvivinya umzimba, imisipha yakho ithola i-microtrauma. Ngemva kwalokho, lokho okubizwa ngokuthi amaseli e-satellite axhuma ezindaweni ezilimele ukuze alungise izintambo ze-muscle, "kusho uJessica Matthews, umeluleki omkhulu wokuphila kahle okuhlanganisayo e-American Council on Exercise. Kodwa le nqubo ingenzeka kuphela uma uphumule. Iningi lezinsuku zakho "zokuvala" kufanele lifake ukululama okusebenzayo, okusho ukunyakaza okuphansi njengokugibela ibhayisikili noma ukuhamba nenja, kanye nokuzivocavoca nokuzivumelanisa nezimo nokunyakaza okufana nokwelula okulula, i-yoga, noma ukugoqa igwebu. Le misebenzi izokwandisa ukusakazeka futhi isize ekuletheni izakhamzimba ezibalulekile emisipheni yakho ukuze zilungise ngokushesha, kusho uMatthews. Khuphula izinga lokushaya kwenhliziyo yakho kancane futhi ukhulule noma ikuphi ukuqina, kodwa ungalijuluki ngokujulile. (Okuhlobene: Amaphutha Ajwayelekile Okugingqa Igwebu Okungenzeka Uwenza)

Buyekeza kwe-