Isifundo esitsha sityhila esinye isizathu sokuphakama nzima

Umxholo

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Xa kuthethwa ngokuphakamisa iintsimbi, abantu banazo *zonke iintlobo* zezimvo malunga neyona ndlela yokomelela, ukwakha izihlunu, kunye nokufumana inkcazelo. Abanye abantu bakhetha ukwenza uphindaphindo oluphezulu lokuzilolonga kwabo ngobunzima obulula, ngelixa abanye bekhetha ukwenza iimpendulo ezimbalwa ngobunzima obunzima. Kwaye iindaba ezimnandi zezokuba isayensi ibonakalisile ukuba zombini ezi ndlela ziyasebenza ekuncedeni abantu ukuba bafumane ubunzima bemisipha kwaye babe nakho ukulunga. Ngapha koko, olunye uphononongo kwi-PLoS One lubonise ukuba ubunzima bokukhanya kunokuba njalo Kaninzi olusebenzayo ekwakheni izihlunu. (Kubonakala ngathi ezo zixhobo zengalo kwi-barre kunye neklasi yebhayisikili zisebenza.) Sekunjalo, olunye uphando luthi abo baphakamisa ubunzima ngokubanzi babona inkqubela phambili kumandla abo ngexesha elifutshane (ngokukhawuleza #gains), nangona ubunzima bemisipha bulingana. kwabo baphakamisa ukukhanya. (I-FYI, nazi izizathu ezintlanu zokuba kutheni ukuphakamisa ubunzima * kungayi kukwenza ube mkhulu.)

Akufuneki ukuba, eyona ndlela yokwakha amandla kunye nesihlunu ngumba oshukuxwa kakhulu kuluntu lokuzilolonga, kunye noTracy Andersons wehlabathi lomzimba kwikona enye kunye nabaqeqeshi beCrossFit kwelinye. Kodwa ngoku, isifundo esitsha esandula kupapashwa Imida kwiPhysology Inika inqaku elongezelelekileyo ngokuxhasa abaphakamisi abanzima. Abaphandi bakholelwa ukuba xa uphakamisa ubunzima, ngokuqinisekileyo usebenza kakuhle kwinkqubo yakho ye-nervous, oko kuthetha ukuba kuthatha umgudu omncinci kwimisipha yakho ukuphakamisa okanye ukusebenzisa amandla kunomntu osebenzisa ubunzima obulula.

Bafike njani kweso sigqibo, usenokubuza. Ewe, abaphandi bathathe amadoda angama-26 kwaye babaqeqesha kumatshini wolwandiso lomlenze iiveki ezintandathu, nokuba ngaba benza iipesenti ezingama-80 zempendulo yabo enye (1RM) okanye iipesenti ezingama-30. Izihlandlo ezithathu ngeveki, benza umthambo de batsho phantsi. (Oof.) Ukukhula kwe-muscle mass kumaqela omabini kwakufana kakhulu, kodwa iqela elenza umsebenzi wobunzima obunzima bonyusa i-1RM yabo ekupheleni kovavanyo malunga neepounds ezili-10 ngaphezu kweqela eliphantsi lobunzima.

Okwangoku, iziphumo bezilindelwe kakhulu, ngokusekwe kuphando lwangaphambili, kodwa kulapho izinto zinika umdla. Ngokusebenzisa amandla ombane, abaphandi babenako ukulinganisa ukuba bangakanani na abo bantu babethatha inxaxheba ngexesha lovavanyo lwe-1RM. Ukusebenza ngokuzithandela (VA), njengoko kubizwa ngokuba yi-technically, ngokukodwa kuthetha ukuba baninzi kangakanani amandla abadlali abakwaziyo ukusebenzisa ngexesha lokuzilolonga. Njengoko kwafumanekayo, abaphakamisa ubunzima babenakho ukufikelela kwi-VA engaphezulu kwimisipha yabo. Ngokusisiseko, loo nto icacisa ukuba kutheni abantu baphakamisa amava anzima ukuzuza-inkqubo ye-neva yabo ibekiwe ukubavumela sebenzisa ngakumbi amandla abo. Upholile, akunjalo? (Ucinga ngokuqalisa? Nazi iindlela ezili-18 zokuphakamisa iintsimbi eziya kutshintsha ubomi bakho.)

Kwaye ngelixa uphando lwenziwa kumadoda, akukho sizathu sokucinga ukuba iziphumo aziyi kufana okanye zifana nabasetyhini, utsho uNathaniel D.M. Jenkins, Ph.D., C.S.C.S., umbhali okhokelayo kufundo kunye nomlawuli-kunye weLebhu yeLebhu ye-Applied Neuromuscular Laboratory kwiYunivesithi yase-Oklahoma State.

Ke konke oku kuthetha ntoni kuwe nasekusebenzeni kwakho? "Emva kokuphakamisa ngobunzima obunzima, kungathatha umzamo omncinci ukuvelisa amandla afanayo," utshilo uJenkins. "Ke, ukuba ndithathe i-dumbbell engama-20 eepawundi kwaye ndaqala ukwenza ii-biceps curls ngaphambi koqeqesho kwaye emva kweeveki ezininzi zoqeqesho, kuya kuba lula ukwenza njalo okwesibini emva koqeqesho ngobunzima obunzima xa kuthelekiswa nobunzima bokukhanya. " Oko kunokuguqulela ekwenzeni imisebenzi oyenzayo kwivenkile yokutya ephethe ubomi, uthabathe umntwana wakho, uhambise ifenitshala-ngokulula ngakumbi, utshilo, kuba awunyanzelekanga ukuba usebenze nzima ukwenza umsebenzi. Kuvakala kumnandi kuthi.

Okokugqibela, ukuphakamisa iintsimbi ezinzima kunokukunceda ukuba usebenzise ixesha olichitha kwindawo yokuzivocavoca, utsho uJenkins. Kungenxa yokuba ungomelela ngokukhawuleza ngelixa usanyusa ubunzima bemisipha yakho, ngelixa usenza ii-reps ezimbalwa-ngaloo ndlela uchitha ixesha elincinci usebenza. Kubonakala ngathi yinto entle kuthi, ngakumbi kuye nabani na oneshedyuli exakekileyo. Kwaye ukuba ufuna ukukholisa ngakumbi, Nazi izizathu ezisibhozo zokuba kutheni kufuneka uphakamise ubunzima obunzima.

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