Uma KULUNGILE Ukusebenza Imisipha Efanayo Ubuyela Emuva

-Delile

• Ukuqeqeshwa Amandla
• UCardio
• Ukuqeqeshwa kwe-HIIT
• Ukuzivocavoca kwe-Abs
• Umthetho Okufanele Ulandelwe — Akunandaba ukuthi Uhlobo Olunjani Lokuzivocavoca
• Buyekeza kwe-

Ungahle wazi ukuthi akukuhle ukubeka ibhentshi ezinsukwini zokubuyela emuva, kepha kubi kangakanani ukugoqa bese ujika? Noma HIIT kunzima nsuku zonke? Siphendukele kochwepheshe ukuthola amathiphu wokuthi ungalubeka kanjani ngamandla ulaka uhlelo lwakho lokuzivocavoca ngaphambi kokuba lubuyele emuva. (Bheka: Izizathu Okumele Ungayi Ejimini.)

Ngokuvamile, yebo, kuhle ukusebenzisa imisipha efanayo ngezinsuku zokubuyela emuva-inqobo nje uma ungeke wehluleke kunoma iyiphi yalezo ezishiwo, kusho uLindsay Marie Ogden, umqeqeshi womuntu siqu oqinisekisiwe kanye nomphathi wokuqeqeshwa we-TEAM. eLife Time Athletic eChanhassen, eMinnesota. Ngokuthi "ukwehluleka" usho ukufika endaweni lapho ungakwazi khona ngempela ukwenza umnyakazo ngoba imisipha yakho ikhathele. Nakuba lokhu kuvame ukwenzeka lapho uziqeqeshela amandla (uyazi ukuthi "Angikwazi ngisho ukwenza omunye umuzwa wokuphinda", imilenze yakho cishe izizwa ngendlela efanayo ngemva kwesonto elide noma isigaba se-HIIT esinonya.

Futhi, empeleni, kunezinzuzo ezithile zokuqeqesha iqembu elifanayo lemisipha izinsuku ezimbili zilandelana, uma ulandela inqubo efanele: "Kungenza kube lula ukululama futhi kunwebe isikhathi sokuhlanganisa amaprotheni-okusho ukuthi kwandisa iwindi lesikhathi esichithwa ngumzimba wakho. ukwakha imisipha, "kusho u-Ogden. Umqondo uwukushaya kanzima iqembu le-muscle ngolunye usuku ngesisindo esinzima kanye ne-reps ephansi (i-3 kuya ku-8 ububanzi), bese ushaya lelo qembu le-muscle ngosuku olulandelayo ngesisindo esilula, ama-reps aphezulu (u-8 kuya ku-12 ububanzi), uthi. "Umgomo uwukwenza kusebenze amangqamuzana akhuthaza i-hypertrophy (a.k.a. ukukhula kwemisipha) futhi athole izakhi emisipha." Kodwa asikho isidingo sokuthi ushaye ijimu izinsuku ezimbili zilandelana ukuze uthole lezo zinzuzo zokwakha imisipha: “Ukulala okufanele, ukulawula ingcindezi, nokudla okunomsoco nakho kuyasiza kulokhu,” usho kanje.

Ingabe i-run-down ephelele? Nakhu okudingeka ukwazi mayelana nokusebenza okufanayo nokuqeqesha imisipha efanayo ezinsukwini zokubuyela emuva.

Ukuqeqeshwa Amandla

Isici esibaluleke kunazo zonke lapha? Ukubuyisela. Ama-triceps amathoni athatha isikhathi-hhayi nje isikhathi ejimini.

"Awube ngcono ngesikhathi sokuzivocavoca amandla - uba ngcono phakathi kwabo," kusho uNeal Pire, isazi sokuvivinya umzimba eHNH Fitness e-Oradell, eNew Jersey. Imisipha ishaya ngesikhathi sokuqeqeshwa, bese kuthi ngaphezu kosuku olulodwa noma ezimbili ilulame futhi iphinde yakhe kabusha inamandla kunangaphambili. Okuguquguqukayo okuningi kuthinta ukuthi imicu yemisipha yakho ilulama ngokushesha kangakanani ngemva kokuqeqeshwa isisindo (okungukuthi, izinga lakho lokufaneleka, ukuthi uphakamisa isisindo esingakanani, nokuthi mangaki ama-reps owaqedelayo). Kepha kuJane ojwayelekile, uPire uncoma ukuthi kuqeqeshwe iqembu elifanayo lemisipha kungabi ngaphezu kwesibili ngesonto, kushiye okungenani amahora angama-48 phakathi kwelilodwa. Ngakho-ke, cha, kungenzeka ukuthi akufanele uqeqeshe iqembu elifanayo lemisipha izinsuku ezimbili zilandelana.

U-Jen Hoehl, isazi sokuvivinya umzimba esizinze eNew York City, uphakamisa ukushaya amaqembu amakhulu emisipha (njengesifuba, iqolo, amahlombe, ama-quad, nama-hamstrings) ngezisindo ezinzima ekuqaleni kwesonto. Bese kuthi ngokuhamba kwesonto, lapho kungenzeka uzizwe ukhathele, sebenzela amaqembu amancane emisipha (njengezingalo namathole) anesisindo esilula nokuphindaphinda okuphezulu. Ukwenza lokhu kukuvumela ukuthi ube musha lapho uhamba kanzima futhi usinda, ngenkathi wakha ukukhuthazela ngokuhamba kwesikhathi. (Okuhlobene: Kufanele Wenze Kangaki Imisebenzi Yokuphakamisa Isisindo Esindayo?)

UCardio

Ukwenza i-cardio-noma ngabe iyagijima noma iyaphotha-izinsuku ze-mutiple ngokulandelana ngokuvamile akuyona ingozi, inqobo nje uma ungeke uye ku-60 ngokuqina kwakho kokuqeqeshwa kanye nemvamisa, ngokusho kukaJacqueline Crockford, isazi sokuzivivinya umzimba e-American. Council on Exercise, njengoba kubikwe ngaphambilini kokuthi Ingabe Kubi Ukwenza Ukujima Okufanayo Nsuku Zonke?. Khulisa kancane ukuqeqeshwa kwakho futhi ulalele umzimba wakho ukuze ugweme noma yikuphi ukulimala ngokweqile.

Kodwa ingabe kubi ukuphakamisa lawo ma-dumbbell angamakhilogremu amathathu ekilasini le-spin nsuku zonke? Akunjalo-ngoba lezo zivivinyo ze-spin ne-barre class azibhekwa njengokuqeqeshwa kwamandla.

"Ukuphotha nezinsimbi zomzimba eziphezulu ezikhanyayo ezinye amakilasi ezikudingayo akufaki ukumelana okwanele ukudiliza imisipha-ukunyakaza okuphezulu, ukunyakaza kwesisindo esiphansi kuklanyelwe ukwengeza okuhlukahlukene futhi kukhuphule umfutho nokushaya kwenhliziyo," kusho uHoehl . Ngakho-ke zizwe ukhululekile ukuphuma nsuku zonke. Kepha uma ufuna ukuthola ama-biceps ama-buff, yeqa kusuka kulawo ma-pedals bese uzama ukuqeqeshwa kwesisindo se-barbell okungenani kabili ngesonto.

Ukuqeqeshwa kwe-HIIT

"Ukuqina okuphezulu, ukuvivinya umzimba okuphelele (njengama-burpees) akuhlinzeki ngokucindezeleka kwemisipha okufana nokuvivinya amandla kwakudala, ngakho-ke kulungile ukukwenza ngezinsuku zokubuyela emuva," kusho u-Pire. Kodwa-ke, "uma wenza ukunyakaza okuhlangene noma okuhlangene okuningi, ushaya amaqembu amaningi emisipha ngesikhathi esisodwa-okungase futhi kukhokhise intela futhi kudinga ukululama okwengeziwe," kusho u-Ogden.

Kungakho, uma wenza ukuqeqeshwa okuningi kwe-HIIT, ungahle ube nesifo se-overraining syndrome. Ukuze uvimbele lokho, zungezisa izinsuku ze-HIIT nezinsuku zamandla-ngezinsuku zokutakula ezinomfutho ophansi, kunjalo. "Ingxube ye-HIIT kanye nokuphakamisa izinsimbi ezisindayo izokusiza ubukeke ucolile," kusho u-Hoehl. (Bona: Nakhu Ukuthi Iviki Lokusebenza Okunokulinganisela Ngokuphelele Libukeka Kanjani.)

Ukuzivocavoca kwe-Abs

"Umsebenzi we-Ab ngokuvamile umayelana nokubeka isimo, noma ukukhuthazela, ngaphezu kwamandla, ngakho-ke zizwe ukhululekile ukuqhubeka nokusebenza kwakho nsuku zonke," kusho uPire. Vele uqiniseke ukuthi uhlanganisa izinto. "Umnyombo wakho uhlala ukukugcina uzinzile, ngakho-ke ukululama kwemisipha kwenzeka ngokushesha," kusho uHoehl. U-Abs uyashesha ukujwayela ukucindezeleka, ngakho yenza umsebenzi ohlukile we-abs nsuku zonke, uyanezela.

Umthetho Okufanele Ulandelwe — Akunandaba ukuthi Uhlobo Olunjani Lokuzivocavoca

Ukusebenza ngokweqile emzimbeni wakho noma ngokushaya iqembu elilodwa lemisipha, ikakhulukazi, kungahle kudele ifomu lakho bese kukubeka engozini enkulu yokulimala. "Uma uqeqesha umzimba wonke usuku nosuku noma uzama ukusebenzisa ama-glutes akho, isibonelo, iseshini ngayinye, kungaba nzima ukulawula ukuqina nokugxila," kusho u-Ogden. "Lokho, kuzodala ingcindezi eyengeziwe, kubize isikhathi esengeziwe sokululama." (Bona: Ungakusebenza Kanjani Okuncane Futhi Uthole Imiphumela Engcono.)

Yingakho bobabili u-Pire no-Ogden bevumelana: Kungakhathaliseki ukuthi ujima kangakanani noma yiliphi iqembu lemisipha oliqeqeshayo, kunomthetho owodwa wesithupha: Vumela umzimba wakho ube umhlahlandlela wakho. "Uma ubuhlungu kakhulu ngenxa yokuzivocavoca isisindo sangaphambilini, phindela emuva namuhla wenze i-cardio esikhundleni salokho," kusho uPire.

Buyekeza kwe-