Uyini Umehluko Phakathi Kokuqina Kwemisipha Namandla Emisipha?

-Delile

• Kuyini ukukhuthazela kwemisipha?
• Kungani ngidinga ukukhuthazela kwemisipha?
• Ngingakuthuthukisa kanjani ukukhuthazela kwemisipha?
• Yini amandla emisipha?
• Kungani ngidinga amandla emisipha?
• Ngingawathuthukisa kanjani amandla emisipha?
• Kufanele ngisebenze kangaki kuzo zombili?
• Buyekeza kwe-

Okwamanje, uyazi ukuthi ukuqeqeshwa kwamandla kubalulekile. Yebo, ikunikeza imisipha ebushelelezi, kepha ucwaningo lukhombisa ukuthi ukuphakamisa njalo izinsimbi kunenqwaba yezinzuzo zezempilo ezihamba ngale kwe-aesthetics. Ngokujabulisayo, amakilasi amaningi wokuqina kweqembu kunanini ngaphambili afaka izinsimbi kunqubo yabo. Ngisho amakilasi agxile ku-cardio awakuhluphi ukunikeza amaklayenti i-oomph eyengeziwe - kepha uma uphakamisa izinsimbi ezi-3- kuya kwezi-8 zamakhilogremu ngebhayisikili le-spin imizuzu emihlanu noma ngaphezulu, uqeqesha imisipha yakho ngokuhluke kakhulu kunangesikhathi 'sikhipha ibhentshi elilodwa elisindayo kakhulu.

Lokho akusho ukuthi olunye uhlobo lokuqeqeshwa lungcono kunolunye, futhi akusho ukuthi kufanele unamathele kwisitayela esisodwa sokuqeqesha ngaso sonke isikhathi. Eqinisweni, lokho kungalimaza intuthuko yakho, njengoba udinga kokubili ukukhuthazela kwemisipha futhi amandla empilweni yakho yansuku zonke. Kodwa uyini ngempela umehluko phakathi kwalokhu okubili?

Izibonelo. SoulActivate). Ngakolunye uhlangothi, amandla abizwa lapho udinga ukuphakamisa ibhokisi elinzima, ukufaka ipotimende emgqonyeni ongaphezulu, noma ukuphatha ingane ngaphandle kokulimala, kusho uDarius Stankiewicz, C.S.C.S., umqeqeshi wamandla eSoulCycle ongaphakathi endlini.

Inkambo yakho enhle kunazo zonke: Zihlanganise zombili izinto ozenza masonto onke. Kepha ukuze wenze lokho, udinga ukuqonda ngokweqiniso umehluko phakathi kokuqina kwemisipha namandla. Sizochaza.

Kuyini ukukhuthazela kwemisipha?

Uma uya, yithi, isigaba se-spin, ngokuvamile kuba nengxenye yomzimba ophezulu ehlanganisiwe. Ngokuvamile liseduze nokuphela kwekilasi, futhi lihlala cishe imizuzu emihlanu. Ngaleso sikhathi, ujikeleza phakathi kwama-curls ahlukahlukene wokuzivocavoca, imishini ephezulu, kanye nezandiso ze-triceps-ngaphandle kokuphumula kokuvame ukuzwakala unomphela. Lokho, ngamafuphi, kwakha ukukhuthazela kwemisipha, "okuyikhono lokuthi umzimba usebenze isikhathi esithe xaxa," kusho uDyan Tsiumis, C.P.T., umfundisi oyinhloko e-SWERVE Fitness. Uma ungenza isikhathi eside leso senzo-noma ngabe ama-biceps curls aqhubekayo, ukugibela ibhayisikili, noma ukugijima-ukubekezela okunemisipha eyengeziwe.

Futhi ngenkathi uvame ukusebenzisa amaqembu emisipha afanayo lapho wakha kokubili amandla nokukhuthazela, kuye ngokuthi isenzo, izintambo ezihlukahlukene zemisipha ziyaqashwa: "Imicu yemisipha ye-slow-twitch (uhlobo 1) inesibopho sokukhuthazela, kanye nemicu esheshayo (uhlobo 2) ) banesibopho samandla namandla," kusho u-Stankiewicz. Uma wenza imisebenzi yokukhuthazela eqeqesha imicu ehamba kancane, uthuthukisa ikhono lemisipha yakho lokusebenzisa umoya-mpilo-okusiza ukuthi wenze isikhathi eside ngaphambi kokuzizwa ukhathele.

Kungani ngidinga ukukhuthazela kwemisipha?

Kungakhathaliseki ukuthi kuwumsebenzi wempilo yansuku zonke-njengalapho udlala nezingane zakho futhi wenza imisebenzi yasendlini-noma uphakathi kokujima, umzimba wakho udinga ukukhuthazela kwemisipha. Uma unenqwaba yayo, "ukukhathala ngeke kusheshe futhi uzokwazi ukumelana nokuningi ngenkathi usebenzisa amandla amancane," kusho uCroce. Cabanga ngakho njengokugijima, kusikisela uTsiumis. "Amandla emisipha yi-sprint, futhi ukukhuthazela kwemisipha kuyimarathon," esho. Lapho unokubekezela okwengeziwe, kulapho uzokwazi khona ukuhamba ibanga elide ngokwengeziwe.

Ngingakuthuthukisa kanjani ukukhuthazela kwemisipha?

Ukuqeqeshwa kwe-Cardio ngokuvamile kuyindlela yokuya, kodwa ukuphakamisa izisindo ezilula ngenani eliphakeme lokuphindaphinda nakho kungathuthukisa ukukhuthazela. Kungaba yisigaba se-barre, ukukhuphuka izitebhisi, noma ukubhukuda, khetha okuthile okukunikeza inselelo futhi ikugcina unentshisekelo.

Ungalindeli nje ukuthi lolu hlobo lokuqeqeshwa lwenze imisipha yakho ibonakale inkulu ngokwengeziwe, kuchaza uTsiumis. "Kuncane ukukhuphuka kobukhulu noma amandla emisipha ngayinye," kusho yena. "Kancane kancane, ngokuhamba kwesikhathi (ezifundweni ezijwayelekile, cishe amasonto ayi-12), kunamandla akhuphukayo emisipheni ngayinye nasekuqineni kwemisipha okwenzekayo." Ngakho-ke kunokuba ugxile ekubukekeni kwakho, hlela indlela umzimba wakho ozizwa ngayo. Uma ukwazi ukugijima, yithi, i-10K (6.2 miles) ngesikhathi esingahle sikuthathe ukumboza amamayela ayisithupha, ukukhuthazela kwakho kuqonde ngqo.

Yini amandla emisipha?

Ngenkathi ukukhuthazela kumayelana nokuthi kanjani eside imisipha ingenza, amandla emisipha ukuthi kanjani kanzima iyakwazi ukwenza. Noma, ngokwesayensi ethe xaxa, "kuyisilinganiso samandla amakhulu kakhulu akhiqizwa yimisipha ngesikhathi somzamo owodwa," kusho uMichael Piermarini, M.S., umqondisi wezempilo e-Orangetheory Fitness. Enye yezindlela ezivame kakhulu ukuvivinya amandla emisipha yi-one-rep max: ukuphakamisa isisindo esiningi ngangokunokwenzeka ngesikhathi sokuzivocavoca okunikeziwe (umshini wesifuba kanye ne-deadlift kuyizinketho ezithandwayo) nge-rep eyodwa, nange-rep eyodwa kuphela.

Uma kwenzeka udidekile mayelana nokuthi usebenza ngamandla noma ukubekezela, cabanga ngenani lesisindo osiphakamisayo nokuthi bangaki abaphindaphindayo obenzayo, njengoba ubudlelwano buhlobene ngokuphambene, kuphakamisa u-Piermarini. Ufuna izinsimbi ezilula nenqwaba yama-reps (kwenye indawo ebangeni le-15 kuye kwayi-20)? Lokho ukubekezela. Ukuphakamisa isisindo esisindayo kanye nokuphindaphinda okumbalwa kuphela (cishe u-5 kuya ku-8)? Amandla lawo.

Kungani ngidinga amandla emisipha?

Ngenxa yalokho, izizathu eziningi. Ucwaningo lukhombisa ukuthi lungamelana nokulahleka kwamathambo futhi lilwe namathambo, luvimbele ukulimala, futhi luze lwehlise nengozi yokuba nomdlavuza. Futhi, "uma unemisipha eminingi, umzimba uvutha amakhalori amaningi ekuphumuleni nasekuhambeni kosuku," kusho uPiermarini. (Nakhu okuningi kusayensi yokwakha imisipha namafutha ashayo.) Ukushisa amakhalori amaningi ngomzamo owengeziwe? Yebo, ngiyacela.

Ngingawathuthukisa kanjani amandla emisipha?

Ungalubambi uhlangothi olusindayo lwe-rack yesisindo, ilula futhi ilula. Ochwepheshe baye bathi kaninginingi ukuthi abesifazane abanawo amazinga aphezulu ngokwanele e-testosterone "okuba namandla," ngakho-ke ungaphonsa leso sizathu ngefasitela.

Ukuthola i-bang kakhulu yensimbi yakho (eyisimungulu), uPiermarini uphakamisa ukugxila ekunyakazeni okusebenzayo okusebenzisa umzimba wakho wonke. “Izivivinyo ezisebenzayo yilezo thina njengabantu esizenza njalo empilweni yethu yansuku zonke,” usho kanje. Le yiminyakazo oyenza usuku lonke (kwesinye isikhathi ungacabangi nangayo) njengokucoboshisa, ukumunca amaphaphu, ukusunduza, ukudonsa, ukujikeleza, nokuncinza. Ukuzivocavoca okuhumusha kahle kufaka phakathi ama-squats, amaphaphu ahlehlayo nangaseceleni, ama-push-ups, ama-bench press, ama-Russian twist, kanye nama-deadlifts, esho. "Bonke bazosiza ukwenza imisebenzi yansuku zonke ibe lula ngokuthuthukisa amandla, ukusebenzisana, nokulinganisela."

Ngenkathi uziqeqesha, “ungabambeki emqondweni wokuthi okuningi kuhlale kungcono,” uyaxwayisa. "Esikhundleni salokho, gxila kwikhwalithi yokunyakaza. Isikhathi sokuqina singenziwa noma yikuphi ukusuka emizuzwini engu-15 kuya kwengu-45." Udinga iziphakamiso? Qalisa ngalo mkhuba osindayo we-kettlebell noma lokhu kuqina komzimba okuphelele nokuzilolonga.

Kufanele ngisebenze kangaki kuzo zombili?

Ngempela, kuya ngemigomo yakho nokuthi ubuthakathaka bakho buphi. "Sivame ukujwayela kakhulu ngokofuzo komunye ngokumelene nomunye," kusho u-Stankiewicz, ngakho-ke uma ufuna ukuzizwa ulinganisele, lungisa isimiso sakho ukuze uthande isixhumanisi sakho esibuthakathaka. (Ukuhlolwa kwe-PS Genetic njengo-23andMe kungakunika ukusikisela mayelana nokwakheka kwemisipha yakho.) Ngokuvamile, noma kunjalo, izikhathi ezintathu ngesonto kuzo zombili izincomo ezijwayelekile, noma ezimbili uma umusha ekuqeqeshweni.

Buyekeza kwe-