Ingabe Kubi Ukwenza Ukuvivinya Umzimba Kuphela?

-Delile

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Njengamanje, ukusebenzisa umzimba kuyinkosi. Eqinisweni, ukuqeqeshwa kwesisindo somzimba kuqanjwe indlela yesibili yokufaneleka ka-2016 yi-American College of Sports Medicine (ehlulwa kuphela ngobuchwepheshe obugqokekayo). "Ukuqeqeshwa kwesisindo somzimba kusebenzisa imishini ephansi okwenza ukuthi ibize kakhulu. Akukhawulelwanga kuma-push-up kanye nokudonsa nje, lo mkhuba uvumela abantu ukuthi 'babuyele ezisekelweni' benempilo," kusho umbiko.

Ngokusobala, ukusebenzisa imishini engenazinsiza akunakubizwa ngokuthi 'ukuthambekela' (i-Intanethi ithi ukuphoqelelwa kwanamuhla bekukhona kusukela eRoma lasendulo), kepha kuyiqiniso ukuthi lokhu kuzivocavoca kubonakala kufinyelele esiqongweni sesikhathi sonke. Singabalandeli abakhulu bokuziqeqesha ngokwenyama, futhi njengoba i-ACSM isho, kunjalo kwenza yenza ukusebenza kufinyeleleke kakhudlwana kulabo abangenayo inketho yokukhipha izinkulungwane ngonyaka ngobulungu bejimu noma amakilasi okuqina esitolo. Ngokwengxenye enkulu, ungaziqeqesha ngesisindo somzimba nomaphi, futhi kuyashesha futhi kulula uma ufushane ngesikhathi.

Kodwa ngenxa yokuduma okukhulayo kokuqeqeshwa kwesisindo somzimba, kuholele abaningi ekulahleni ubulungu babo bejimu futhi bangabaze isidingo samagumbi esisindo esivamile. Ngabe angikwazi nje ukugcwala ngicindezele indlela yami yokuthola ukuqina okungcono? omunye angase aphikise. Ngokwengxenye, impendulo inguyebo.

"Ngisize abantu abaningi ukuba baqine, bancike, futhi banciphise isisindo ngaphandle kwensimbi eyodwa," kusho u-Adam Rosante, umqeqeshi wosaziwayo nombhali Umzimba we-30-Second. (Yeba ukuqeqeshwa kwakhe kwe-HIIT ukuthi amathoni ngemizuzwana engu-30.) Noma kunjalo, naphezu kokugcizelela kwakhe ekusebenzeni okuphezulu, okungekho imishini, "Ngithanda kakhulu izisindo ezinzima futhi ngikholelwa ngokuqinile ukuthi abesifazane kufanele baphakamise," esho, futhi uncoma ukuxuba okunzima. izikhathi zokuphakamisa ngezikhathi zakho zokuzivocavoca umzimba.

Lokhu akukona okudabukisayo ngempela: Kakhulu noma yimuphi umqeqeshi oneziqu uzokutshela ukuthi ukhiye wanoma yiluphi uhlelo oluhle lokujima luyizinhlobonhlobo. Kodwa-ke, uma ubheka ukubukeka komzimba, kuvame ukubukeka sengathi wonke umuntu ushiya ama-dumbbells othulini.

"Ithuluzi elihle kakhulu onalo ngumzimba wakho," kusho umqeqeshi uKira Stokes, ongumsunguli weThe Stoked Method. UStokes ungummeli omkhulu wokuzivocavoca kwesisindo somzimba, namakhulu eminyakazo ehlukile kunqolobane yakhe (njengalokhu kunyakaza kwamapulangwe angama-31!). Kepha uyakholelwa kuphela ukugxila esisindweni somzimba kunezinkinga zakho. Uthi: “Uba nomkhawulo kulokho ongakunikeza ngomzimba wakho.

Okokuqala, ukwenza ama-push-up kanye nokudonsa kuthatha ifomu elifanele namandla-akulula kumuntu ojwayelekile, kusho uStokes. "Ufuna ukukwazi ukusebenza umzimba wakho kuzo zonke izindiza ezihambayo, futhi ngezinye izikhathi lokho akunakwenzeka uma ungenamandla kakhulu ezindaweni ezithile zomzimba wakho." Yilapho ukubaluleka kokuqeqeshwa kwesisindo kungena khona.

Uchaza ama-dumbbell acishe abe njengokushintsha, akulungisela izinto ezinzima. "Ngihlala ngitshela amaklayenti ami ukuthi umsebenzi wesisindo esiwenzayo ukwakha amandla owadingayo ukuze ukwazi ukukhuphula nokwehlisa isisindo somzimba wakho."

Iqiniso lokuthi abantu abaningi bayakhubeka uma kukhulunywa ngokuqeqeshwa kwesiko lendabuko ngaphandle kwamakilasi wesitudiyo, ngokombono kaStokes, liyinkinga enkulu. Eqinisweni, udale lonke uhlelo olubizwa nge-Stoked MuscleUp-ngoba uzwe sengathi abantu balahlekelwa ulwazi lokuthi bangafaka kanjani kokubili izinsimbi nokunyakaza ukufaka inselelo emzimbeni wakho, uyachaza. (Zama iStokes '30-Day Arm Challenge exuba ukuqina komzimba ne-dumbbell kuhamba ndawonye.)

"Ngizwe sengathi kukhona igebe embonini ngoba sidlule phezulu ngokuqeqeshwa kwe-HIIT nokuqeqeshwa komzimba futhi konke lokhu kusebenza ekhaya-futhi ngingummeli omkhulu walokho," kuchaza yena. "Kodwa futhi kumele wazi izisekelo zokuphakamisa." (Nazi izizathu eziyi-8 zokuthi kungani kufanele uphakamise izinsimbi ezisindayo.)

Ukuqina kukonke kusukile kulokho, kugcizelela ibinzana elidumile elithi "ukunyakaza kwesitimela ngaphezu kwemisipha," esho. "Kodwa ngikholwa ukuthi kufanele uqeqeshe imisipha ukuze uqeqeshe ukunyakaza."

Kalula nje, njengezinto eziningi ekuphileni, ukulinganisela kubalulekile. "Ngokusobala, ukuzivocavoca umzimba kungcono kunalutho, kodwa ngeke ngincome ukwenza lokho kuphela," kusho uJoel Martin, Ph.D., uprofesa osizayo we-kinesiology eGeorge Mason University. "Ukuze uzuze ngokugcwele, kudingeka ukuthi uphakamise nezinye izinsimbi ezisindayo."

Kukhona nengozi yokushaya ithafa. "Akunandaba ukuthi wenzani, uma uhlala uzivocavoca ngendlela efanayo, umzimba wakho uzozivumelanisa futhi ngeke uvuselele ngokwanele ukudala ushintsho emisipheni yakho noma ekwakhekeni komzimba wakho," kusho uMartin. (Bheka lawa maqhinga we-Plateau-Busting ukuze uqale ukubona imiphumela eGym!)

Ingasaphathwa, ungakwazi empeleni ulahlekelwe amandla uma ugxile kuphela esisindweni somzimba, kuye ngezinga lakho lokufaneleka lamanje.Nakuba abantu abaningi bengase bathuthuke futhi bathole amandla ekuqaleni kokujima kwesisindo somzimba, kulabo asebengakwazi ukwenza, yithi, ukusunduza okungama-30, ukugxila kuphela ekuqeqesheni isisindo somzimba empeleni kuzokwenza amandla akho ehle, kuchaza uMartin.

"Ngandlela thile kuba yinto engathandeki ukubonwa ejimini ngenza ama-bicep curls. Anginamahloni. Ngiyakwazi ukugoba i-curl ngize ngibe nombala oluhlaza okwesibhakabhaka ebusweni. Futhi ngingenza nodrako we-komodo phansi," kusho uStokes. "Futhi kusuka emandleni engiwakhayo kusukela ekuphakamiseni izinsimbi."

Iphuzu eliyinhloko: Uma ufunge ukuqeqeshwa kwesiko lendabuko ngokuthanda ukusebenza komzimba ekhaya, ungahle uthande ukucabanga ngokuzijwayeza leyo nsimbi yezisindo zamahhala. "Ukushintsha kwengqondo okufanele kwenzeke," kusho uStokes. "Abantu akufanele babe namahloni ukungena bathathe isethi yamakhebula."

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