Izibonelelo ezi-11 zezeMpilo kunye nokuPhila kweMilinganiselo yokuPhakamisa ubunzima

Umxholo

• IiNzuzo zokuPhakamisa iiMiyezo
• 1. Uya Kutshisa Ngakumbi Amafutha Omzimba
• 2. ...Kwaye Uyakuphulukana naManqatha eBelly
• 3. Izihlunu zakho ziya kubonakala zichazwe ngakumbi
• 4. Uya kutshisa iiCalories ezininzi kuneCardio
• 5. Uya Kuqinisa Amathambo Akho
• 6. Uya Kuqina, Obv
• 7. Uya kuthintela Ukwenzakala
• 8. Uya kuba yiMbaleki eNgcono
• 9. Uya kwandisa ukuguquguquka kwakho
• 10. Uyakomeleza iMpilo yeNtliziyo
• 11. Uya kuziva unamandla
• Uphengululo lwe

Akukho ukungahloniphi i-cardio, kodwa ukuba ufuna ukuqhumisa amanqatha, yima, kwaye utsibe wonke umqobo oza kwindlela yakho - ngaphakathi nangaphandle kwejimu - uqeqesho lwamandla kulapho lukhoyo. Kwaye iingcali ziyavuma: Ukuphakamisa okunzima kunezibonelelo ezintle! Awungekhe uvule nakuphi na ukutya kwemithombo yeendaba zentlalo ngaphandle kokuqina komzimba, okanye imbaleki ikuxelela ukuba ukhwele ungaphakamisi iintsimbi kuphela kodwa uphakamise.ubunzimaiintsimbi

Kodwa zeziphi iingenelo zokwenyani zokuphakamisa iintsimbi? Kwaye kufuneka uzame ukuba sele wonwabile ngesiqhelo sakho sokuzilolonga? Apha, phantse izizathu ezilishumi elinambini eziya kukukholisa ukuba uthathe ezo dumbbells zinzima.

IiNzuzo zokuPhakamisa iiMiyezo

1. Uya Kutshisa Ngakumbi Amafutha Omzimba

Yakha izihlunu ezingakumbi kwaye uya kuwugcina umzimba wakho uvutha amanqatha imini yonke-yinzululwazi emva kokuba kutheni ukuphakamisa iintsimbi kutshisa amanqatha amaninzi kunezinye iindlela zokomelela. (Nantsi yonke isayensi emva kokuba kutheni imisipha ikunceda utshise amanqatha kunye neekhalori.)

"Ukuphakamisa iintsimbi kunokonyusa ubunzima bomzimba wakho obuthe nkqi, obonyusa inani leekhalori zizonke ozitshisayo emini," utsho uJacque Crockford, C.S.C.S. kunye nesithethi seBhunga laseMelika kwiZithambo. Ukutshisa iikhalori ezongezelelweyo emva kokuzilolonga kunye nokwakha izihlunu? Leyo yindlela eqinisekileyo yokufumana umzimba owufunayo.

Kuphando lwakutshanje malunga nokutyeba kakhulu okanye ukutyeba kwabantu abadala (abaneminyaka engama-60 nangaphezulu), indibaniselwano yokutya okuneekhalori ezisezantsi kunye noqeqesho lokuthoba ubunzima kukhokelele ekulahlekelweni ngamafutha ngaphezulu kokudityaniswa kokutya okunekhalori ezisezantsi kunye nokusebenza ngokuhamba, ngokophando luka-2017 olupapashiweyo kwijenaliUkutyeba kakhulu. Abantu abadala abahamba endaweni yobunzima abaqeqeshiweyo balahlekelwa umlinganiselo olinganayo wobunzima-kodwa inxalenye ebalulekileyo yokulahlekelwa kwesisindo yayiquka ubunzima bomzimba obunzima. Ngeli xesha, abantu abadala abenza uqeqesho lwamandla bagcina ubunzima bemisipha ngelixa bephulukana namanqatha. Oku kuphakamisa ukuba uqeqesho lwamandla lungcono ekuncedeni abantu balahlekelwe ngamafutha esiswini xa kuthelekiswa ne-cardio kuba ngelixa umthambo we-aerobic utshisa amanqatha kunye nezihlunu, ukuphakamisa ubunzima kutshisa phantse amanqatha kuphela.

2. ...Kwaye Uyakuphulukana naManqatha eBelly

Ngelixa kuyinyani ukuba awunakukubona ukunciphisa - umzimba wakho uzalwe unendawo ezikhulelwe kwangaphambili ufuna ukugcina amanqatha ngokusekwe kwizinto ezininzi- isifundo seYunivesithi yaseAlabama safumanisa ukuba abasetyhini abaphakamisa iintsimbi baphulukene nesisu esiswini amafutha (amafutha esisu esinzulu) kunabo benza nje i-cardio. Ukutshisa amanqatha amaninzi esiswini kunokuba negalelo ekulahlekeni kwesisindo ngokubanzi ekuphakamiseni iintsimbi. Kwaye izibonelelo zokuphakamisa iintsimbi azipheli apho. Uya kwakha umzimba omzimba ochaziweyo, kodwa kunciphisa umngcipheko wesifo seswekile, isifo se-metabolic kunye neminye imihlaza. (Ungasathethi ke, ukuphakamisa izisindo ezinzima kufuna undoqo wakho, kukunika i-abs workout ngaphandle kokuzama.)

Amandla oqeqesho anokuba nesidima sokwenza abafazi babe "baninzi," kodwa akuyonyani. Okukhona ubunzima bakho buvela kwimisipha (kunamafutha) uya kuya uyoyama. "Ngapha koko, ubunzima bomzimba buhlala benyuka noqeqesho lwamandla, kodwa ubungakanani bengubo buyehla ngeesayizi enye okanye ezimbini," utsho uHolly Perkins, eC.S.C.S. umseki weSizwe saMandla aBasetyhini. Ngapha koko, kunzima kubafazi ukufumana umakhi womzimba mkhulu. "Abasetyhini bavelisa malunga neepesenti ezintlanu ukuya kweli-10 inani lamadoda e-testosterone ayenzayo, ukunciphisa amandla okwakha izihlunu xa kuthelekiswa namadoda," utshilo uJen Sinkler, umqeqeshi ophakamisa iiOlimpiki, umqeqeshi weetile, nombhaliPhakamisa Ubunzima ngokukhawuleza. Ukufumana ubungakanani obukhulu, kuya kufuneka ukuba uhlale kwigumbi lobunzima. (Ubungqina obuninzi: Kwenzeka ntoni ngokwenene xa abafazi bephakamisa ubunzima obunzima)

3. Izihlunu zakho ziya kubonakala zichazwe ngakumbi

Ngaba uthanda izihlunu ezibhityileyo, ezichaziweyo kumanenekazi alungele kakhulu? "Ukuba abantu basetyhini bafuna ingcaciso engaphezulu, kufuneka baphakamise nzima kuba bengakwazi ukufumana izihlunu ezikhulu ngenxa yamanqanaba asezantsi e-testosterone," utshilo uJason Karp, ugqirha womzimba kunye nombhali. "Ke, ukuphakamisa ubunzima kunokwenza ukuba abantu basetyhini bachazwe ngakumbi." (Ngokukrakra. Nasi isizathu sokuba ungaphakamisa ubunzima kwaye awuyi kubaninzi.)

Ukuba ufuna ubungqina obungaphezulu, bukela le vidiyo ngentshatsheli yeReebok CrossFit yeMidlalo u-Annie Thorisdottir, onomzimba omkhulu kwaye ngokuqinisekileyo akoyiki ukuphosa izisindo ezinzima.

4. Uya kutshisa iiCalories ezininzi kuneCardio

Ukuhlala nje kwi-butt yakho ufunda oku, utshisa iikhalori - ukuba uphakamisa iintsimbi, oko kukuthi. (Jonga: Inzululwazi emva kwesiphumo sokutshisa)

Unokutshisa iikhalori ezingaphezulu ngexesha iklasi yakho ye-1 yeyure yeklasi kunokuba ungaphakamisa iintsimbi kangangeyure, kodwa isifundo sipapashiweIjenali yamandla oPhando kunye neMeko bafumanise ukuba abasetyhini abaphakamisa iintsimbi batshisa i-avareji ye-100 ngaphezulu zizonke iikhalori ngexesha leeyure ezingama-24 emva kokuba iseshoni yoqeqesho iphelile. Olunye uphando lupapashwe kwiIjenali yaMazwe ngaMazwe yeSondlo seMidlalo kunye neMetabolismyafumanisa ukuba, ngokulandela iseshoni yoqeqesho lwamandla emizuzu eyi-100, isantya se-basal se-basal sabasetyhini sinyuke ngepesenti ye-4.2 kwiiyure ze-16 emva kokuzivocavoca-ukutshisa malunga neekhalori ezingama-60 ngaphezulu.

Kwaye umphumo wale nzuzo yokuphakamisa izisindo uyanda xa unyusa umthwalo, njengoko kuchaziwe kwisifundo kwiphephancwadi.Amayeza kunye neNzululwazi kwezeMidlalo nokuzilolonga. Abasetyhini abaphakamise ubunzima obuninzi beepresi ezimbalwa (iipesenti ezingama-85 zomthwalo wabo omkhulu we-8 reps) batshise phantse kabini iikhalori ngexesha leeyure ezimbini emva kokuzilolonga kunangexa bebephindaphinda ngobunzima bokukhanya (iipesenti ezingama-45 zomthwalo wabo omkhulu 15 reps). (Ngokulandelayo: Iintsomi ezi-7 eziqhelekileyo zeMisipha, iBusted.)

Ngoba? Ubunzima bezihlunu zakho ubukhulu becala bumisela izinga lokuphumla kwakho kwemetabolism- zingaphi iikhalori ozitshisa ngokuphila nangokuphefumla. "Okukhona unesihlunu, kokukhona amandla akho asebenzisa amandla akho," utshilo uPerkins. "Yonke into oyenzayo, ukusuka ekuhlambeni amazinyo ukuya ekulaleni ukuya ekujongeni i-Instagram, uya kutshisa iikhalori ezininzi," utshilo uPerkins.

5. Uya Kuqinisa Amathambo Akho

Ukuphakamisa ubunzima akuqeqeshi kuphela izihlunu zakho; iqeqesha amathambo akho. Xa usenza umjiko, umzekelo, izihlunu zakho zitsala amathambo engalo yakho. Iiseli ezingaphakathi kwala mathambo zisabela ngokudala iiseli zethambo ezintsha, utshilo uPerkins. Ngokuhamba kwexesha, amathambo akho aba namandla kwaye axinene.

Isitshixo kule nto kukuhambelana, njengoko uphando luye lwabonisa ukuba ukuphakamisa izisindo ezinzima ngokuhamba kwexesha akugcini nje ukugcina ubunzima bethambo kodwa kunokwakha ithambo elitsha, ngakumbi kwiqela elinobungozi obuphezulu babasetyhini be-post-menopausal. (Psst ... IYoga inezibonelelo ezomeleza amathambo nayo.)

6. Uya Kuqina, Obv

Ukuphakamisa ubunzima obulula bokufumana ii-reps ezininzi kulungile ekwakheni ukunyamezeleka kwemisipha, kodwa ukuba ufuna ukwandisa amandla akho, ukwandisa umthwalo wakho wobunzima kubalulekile. Yongeza imithambo ehlanganisiweyo enje nge squats, deadlifts, kunye nemiqolo kubunzima bakho obunzima kwaye uya kumangaliswa kukukhawuleza kwamandla. (Nantsi eyona nto ibalulekileyo njengokuphakamisa ubunzima kwaye kufuneka uyenze kangaphi.)

Olu ncedo lukhethekileyo lokuphakamisa iintsimbi lunomvuzo omkhulu. Imisebenzi yemihla ngemihla (ukuphatha ukutya, ukuvula umnyango onzima, ukuphakamisa umntwana) kuya kuba lula-kwaye uya kuziva ngathi unamandla angenakunqandwa, nawe.

7. Uya kuthintela Ukwenzakala

Iinqe ze-Achy kunye namadolo abuhlungu akufuneki ibe sisiseko sokubaleka kwakho kwasekuseni. Ukomeleza imisipha ejikelezayo kunye nokuxhasa amalungu akho kunokunceda ukukhusela ukulimala ngokukunceda ugcine ifom efanelekileyo, kunye nokomeleza ingqibelelo edibeneyo. (Idibeneyo: Ileta evulekileyo eya kwabasetyhini aboyikayo Igumbi lobunzima.)

Ke qhubeka, squat ezantsi. Amadolo akho aya kukubulela. Uqeqesho lwamandla afanelekileyo sisisombululo kwimiba edibeneyo, utshilo uPerkins. "Izihlunu ezomeleleyo zibamba ngcono amalungu akho, ngoko awuyi kufuna ukuba nexhala malunga nedolo lakho elivuzayo ngexesha lokubaleka kwakho okulandelayo."

8. Uya kuba yiMbaleki eNgcono

Oku kunokuba sisibonelelo esimangalisayo sokuphakamisa iintsimbi kwabanye babagijimi bexesha elide, kodwa leyo ayifanelanga ukungahoywa. Izihlunu ezomeleleyo zithetha ukusebenza okungcono- ixesha. Isiseko sakho siya kuba nakho ngakumbi ukuxhasa ubunzima bomzimba wakho kunye nokugcina ifom efanelekileyo ngexesha lokuzilolonga (njengokubaleka), kunye neengalo nemilenze yakho iya kuba namandla. Ngaphezu koko, kuba uqeqesho lwamandla lonyusa inani kunye nobungakanani beetambo zemisipha ezikhuthaza ukusebenza kwakho, uqeqesho lwamandla lunokukunceda utshise iikhalori ezininzi ngexesha lokusebenza kwakho kwe-cardio, utshilo uPerkins.

(Okungakumbi: Baleka imilo ngalo mceli mngeni weentsuku ezingama-30-ulungile kwabaqalayo, nabo!)

9. Uya kwandisa ukuguquguquka kwakho

Ungamhoyi laa mfo ukrazukileyo kakhulu ephuthaphutha kwiklasi ye-yoga umzuzu nje. Abaphandi abasuka kwiDyunivesithi yaseMantla Dakota bafake imizobo emileyo ngokuchasene nemithambo yoqeqesho lwamandla kwaye bafumanisa ukuba ukuzilolonga okugcweleyo kunokuphucula ukuguquguquka kunye nerejimeni yakho yokuzolula.

Igama eliphambili apha "uluhlu olupheleleyo," utshilo uSinkler. Ukuba awukwazi ukugqibezela isindululo esipheleleyo- ukuya phezulu kuyo yonke indlela ukuya ezantsi- ngobunzima obunikiweyo, kusenokufuneka usebenzise i-dumbbell ekhanyayo kwaye usebenze kuyo.

10. Uyakomeleza iMpilo yeNtliziyo

Ukuzivocavoca kwe-Cardiovascular Workout ayisiyiyo kuphela imithambo, ewe, yentliziyo. Ngapha koko, uqeqesho lwamandla lunokunyusa impilo yakho yentliziyo, nayo.Kwisifundo esinye se-Appalachian State University, abantu abenze imizuzu engama-45 yokunyanzelwa kokuqina koxinzelelo bathothisa uxinzelelo lwegazi ngama-20 epesenti. Oko kuhle njengokuba—ukuba akukho ngcono—kunoncedo olunxulunyaniswa noninzi lweepilisi zoxinzelelo lwegazi. (Idibeneyo: Uyisebenzisa njani iMimandla yeZinga leNtliziyo ukuQeqesha iziBonelelo zokuZilolonga)

11. Uya kuziva unamandla

Ukuphosa malunga nesinyithi esinzulu akuniki nje amandla abantu kwiimuvi. Ukuphakamisa iintsimbi ezinzima - kunye nokwakha amandla ngenxa yoko-kuza nokuzithemba okukhulu, kwaye oku kunokuba yeyona nto iluncedo kakhulu ekuphakamiseni iintsimbi ngaphezulu kwazo zonke ezinye izinto zobuhle. Amandla akho awazukubonisa kuphela emzimbeni wakho ocekeceke, onetoni, kodwa nakwisimo sakho sengqondo. (Jonga: Iindlela ezili-18 zokuSusa uBunzima ziya kuguqula uBomi baKho.)

Ukomelela kunendlela ehlekisayo yokopha kuzo zonke iindawo zobomi bakho, kwindawo yokuzivocavoca nangaphandle, utshilo uSinkler. Ngokuhlala ucela umngeni kuwe ukuba wenze izinto ongazange ucinge ukuba unokwenzeka, ukuzithemba kwakho kuyakhula. "Ukuphakamisa ubunzima kukuxhobisa," utshilo.

Uphengululo lwe