Imibuzo yesiqhelo yokuPhakamisa uBunzima kwabaQala abakulungeleyo ukuQeqesha kakhulu

Umxholo

• Ngaba kufuneka ndiqale ukuzilolonga kwam ubunzima kunye ne-cardio?
• Ubunzima basimahla okanye oomatshini?
• Kufuneka ndiphumle ixesha elingakanani phakathi kweesethi?
• Ndingawunyusa kangaphi umthwalo?
• Leliphi elona xesha lilungileyo losuku lokuphakamisa iintsimbi?
• Ngaba ndiyayidinga i-spotter?
• Ndiza kuziva buhlungu ixesha elingakanani emva kokuzilolonga?
• Ngaba kufuneka ndiqeqeshe i-abs yam yonke imihla?
• Ukuzivocavoca okuhlanganisiweyo njengokutsala okanye ukuzivocavoca okwedwa njengemiqolo?
• Ndiyinqanda njani i-calluses ezandleni zam?
• Zeziphi ezona zinto zihamba kakuhle ekubuyiseni?
• Uphengululo lwe

Ngokwendalo, uninzi lwethu ludla ngokudideka kwangoko xa luqala ukujongana nobunzima kunye noomatshini abanzima kwindawo yokwenza umthambo. Ngethamsanqa, ISayensi eNtsha yoBunamandla, uhlelo olukhethekileyoUBUME, ungene kuyo yonke imibuzo yakho yokuphakamisa ubunzima. Nantsi into ekufuneka uyazi ukuqala ukumpompa i-iron, kwaye ungalijonga eli bali nangaphezulu kwimiba ekhethekileyo yokuma ngoku.

Ngaba kufuneka ndiqale ukuzilolonga kwam ubunzima kunye ne-cardio?

Ukuba eyona njongo iphambili kukonyusa amandla kunye nokwakha umsipha otyhafileyo, intloko yokufumana ubunzima kuqala, ucebisa umqeqeshi wodumo uJay Cardiello. "Ukuba uphelile kwiseshoni ye-cardio, uya kubingelela ngefom, ulawulo, ibhalansi kunye nokhuseleko xa utshintshela kubunzima-konke oko kunokubangela ukonzakala," utshilo. Ungayibetha inyathela emva kokuba ugqibile ukuphakamisa okanye ukongeza iseti yokutsiba kwezixhobo phakathi kokuzilolonga kwamandla ukuze ufumane okona kulungileyo kwihlabathi liphela. (Idibeneyo: Ngaba kubalulekile ukuba yeyiphi iodolo oyenzayo yokuzivocavoca ekuzilolongeni?)

Ubunzima basimahla okanye oomatshini?

Ukujijela kwimisebenzi "yokomelela komzimba" njengeCrossFit kunye neeketilebells kuthetha ukuba oomatshini beentambo zentambo bafumene isithukuthezi kwindawo yokuzivocavoca. I-Dumbbells kunye neebarbells, kunye nezixhobo ezinje nge-TRX, zifuna ukuba uzinze kuzo zonke iinqwelomoya zokuhamba, utshilo uBrad Schoenfeld, Ph.D., unjingalwazi oncedisayo ekusebenziseni isayensi kwiKholeji yaseCUNY Lehman kwisiXeko saseNew York. “Ezo mithambo zidla ngokufumana izihlunu ezininzi kunentshukumo esekwe kumatshini,” uyachaza. Ukuphuhlisa ezi zihlunu zokuzinzisa kubalulekile zombini ngokusebenzayo (ukuphakamisa loo ngxowa inzima yegrosari) kunye nobuhle (i-abs yakho ichazwa kancinci kwezi ntshukumo nazo). Kodwa musa ukufulathela abo matshini bobunzima ngokupheleleyo. Oomatshini babonelela ngozinzo nenkxaso, ke ukuba uqala nje ngoqeqesho okanye unemiqobo, lukhetho olufanelekileyo. (Eyeleleneyo: Oomatshini abasi-7 bokuzilolonga abaliFanelekileyo nexesha lakho)

Kufuneka ndiphumle ixesha elingakanani phakathi kweesethi?

Ukuyila inkqubo yakho yamandla kubandakanya ukucinga malunga nokuba yeyiphi imithambo oza kuyenza kwaye ngolandelelwano luni. Kodwa ixesha lokuphumla phakathi kweeseti likwangundoqo ekufezekiseni iziphumo ezilungileyo, utshilo uGabrielle Fundaro, Ph.D., ingcali kwezemidlalo eqinisekisiweyo kunye nomqeqeshi wezempilo kunye nomcebisi wenkampani yokomelela kunye neyesondlo Renaissance Periodization. Ukuba injongo yakho inye kukwakha amandla, thatha imizuzu emithathu phakathi kweeseti ukuvumela iisistim zamandla emisipha yakho ukuba iphinde ibuye kuba usebenzisa ubunzima obunzima kunye nokubuyela umva kancinci (ezintlanu ukuya kwezisibhozo). Ukuba unomdla ngakumbi ekukhuleni kwemisipha okanye ekugcineni izihlunu ngelixa utya, bambelela kuluhlu lokumodareyitha (ezisibhozo ukuya kwezili-12) kunye namaxesha amafutshane okuphumla (malunga nemizuzu enye okanye emibini phakathi kweeseti). Ukuphumla kwe-30-yesibini kulungile ukuba uqeqesho lwakho lwe-muscle endurance-higher reps (15-25) kunye nezisindo ezilula. Okanye zama ukuseta okuphezulu, apho uphumla khona iqela elinye lemisipha ngelixa usebenza enye (njengokwenza oomatshini bokushicilela bebhentshi belandelwa yimigca). Nokuba wenza ntoni na, musa "ukungahoyi" ukuphumla kwakho: Uyakufuna ukuba ulungiselele ngokwengqondo iseti elandelayo kwaye uhlale ugxile.

Ndingawunyusa kangaphi umthwalo?

Ukunyuka ukuya kubunzima obulandelayo kwi-rack okanye kumatshini kusoloko kukhuthaza, kodwa qaphela ukuba awenzi kakhulu ngokukhawuleza, utsho uJulia Ladewski, umqeqeshi wamandla kunye nemeko esekelwe e-Highland, e-Indiana. "Ukuba uyakwazi ukugqiba zonke ii-reps kwisethi enobunzima obuthile kwaye ngaphandle kokulahlekelwa yifomu yakho, kufuneka uzame ukunyusa ubunzima kwixesha elizayo xa usenza umsebenzi." Ewe, ngaxa lithile, uya kubetha udonga. "Ukuba ifomu yakho iyaphuka, yima kwaye uphumle okanye uphonononge kwakhona ukuba zingaphi iireps ekufuneka uyenzile," utshilo uLadewski. Rhoqo kwiiveki ezine ukuya kwezisibhozo, buyela emva kwaye uvumele umzimba wakho ukuba ululame kwiiveki ezimbalwa. (Idibeneyo: Uhlala kangakanani kufuneka wenze ubunzima bokuSebenza ngokuPhakamisa ubunzima?)

Leliphi elona xesha lilungileyo losuku lokuphakamisa iintsimbi?

Izifundo ziye zafumanisa ukuba ukumpompa i-iron ngentsimbi yentsimbi. inokukunceda ukuba womelele kuba amanqanaba e-cortisol (ihomoni enoxanduva lokuphula izicubu zemisipha njengenxalenye yomsebenzi wayo wokulawula iswekile yegazi) isezantsi kwiiyure zangokuhlwa. Okwangoku, isitshixo se testosterone sokwakha izihlunu, nkqu nakwabasetyhini-kwaye bayadipha njengoko imini iqhubeka, kodwa inelona nani liphezulu le-cortisol ngokuhlwa. Gcina ukhumbula ukuba uninzi lwezifundo malunga namandla kunye neewotshi zendalo zomzimba wethu (okanye izingqisho ze-circadian) zenziwa kumadoda, ngoko ke iziphumo ezifanayo aziqinisekiswanga kwabasetyhini. Ukuba ukhetha ukusebenza kusasa (okanye lelona xesha kuphela unakho), lelo ke lixesha lokuhamba. “Abanye abantu bakhetha ukwenza umthambo kusasa, abanye njengemva kwemini okanye ngorhatya—kuxhomekeke ekubeni uziva ungcono nini na,” utshilo uMarci Goolsby, MD, ugqirha wezonyango olusisiseko kwiSibhedlele soTyando oluKhethekileyo kwisiXeko saseNew York. Isilumkiso sakhe esinye: "Kuphephe ukwenza umthambo ngamandla kufutshane nebhedi kuba kunokukugcina uphaphile." Kwaye awusoze ufike ejimini xa ialam yakho iphuma. (Idibeneyo: Iyintoni Ngokwenene Kuthetha Ukuba Uyathanda Ukusebenza Ngentsasa Nasebusuku)

Ngaba ndiyayidinga i-spotter?

"Ukuba usebenza kunye nentshukumo enkulu kunye enzima efana ne-squats okanye i-bench presses, impendulo ngu-ewe oqinisekileyo!" utshilo uLadewski. Ukuba nomntu ojonge kuwe kuthetha ukuba banokukunceda ukuba kukho into engahambi kakuhle (umzekelo, unyawo lwakho lutyibilika okanye ukubamba kwakho kuyakhulula), kwaye ukwazi nje ukuba kukho umntu okhoyo kukhulisa ukuzithemba kwakho ukuba uhambe nzima okanye wenze enye irep. Ukuba awunayo i-spotter, yenza iilifti zakho ezinkulu kumatshini wakwa-Smith okanye i-rack eneendlela zokhuseleko ukuze ubambe ubunzima-ukuba kunokwenzeka.

Ndiza kuziva buhlungu ixesha elingakanani emva kokuzilolonga?

Ezo aches uzive usuku okanye ezimbini emva kokuzilolonga okukhulu zibizwa ngokusemthethweni ukuba zilibazisekile ukuqala kokuqaqanjelwa sisihlunu (DOMS). Uluvo emva koqeqesho lokuxhathisa kukuba ngokuyintloko ukrazula into kwaye udale umothuko omncinci kwimisipha, utshilo ingcali yokomelela komzimba kunye nesondlo uHarley Pasternak, umbhali Ukutya kwakhona komzimba. "Xa i-muscle ibuyela, iya kuphinda iphinde iphinde ibe namandla ngakumbi kunangaphambili." So intlungu ithetha ukuzuza. Kodwa ubuhlungu obukrakra okanye obungengobambiswano-oko kukuthi, kwelinye icala lomzimba wakho kodwa kungenjalo-kungabonakalisa ukulimala. Ukuba uziva ubuhlungu be-DOMS obuqhelekileyo kwimisipha, kwi-ligament, okanye kwi-tendon, ungaqhubeka nokusebenza ujikeleze, utshilo uPasternak, ngokugxila kwelinye iqela leemisipha iintsuku ezimbalwa. (Eyeleleneyo: Ngaba Kulungile ukufumana iMassage ukuba U-~Kanene ~ Ubuhlungu?)

Ngaba kufuneka ndiqeqeshe i-abs yam yonke imihla?

Ukuba unemeko yokwenza crunches yonke imihla, unokufuna ukuphinda ucinge ngayo. "Njengawo onke amaqela emisipha, kukho into efana noqeqesho oluninzi; awuyi kubona izibonelelo ezongezelelweyo ngokuqeqesha izihlunu zesisu yonke imihla," utshilo uFundaro. Ukongeza kwi-core-centric ihamba njengeeplanga kunye neebhayisikile, i-abs yakho ijolise ekusebenzeni ngokungangqalanga ngexesha lokuhamba okunje nge squats kunye nokubulawa kwabantu. Ingcebiso kaFundaro: Gcina uqeqesho olukhethekileyo kwiintsuku ezintathu ukuya kwezintlanu ngeveki, ujolise kwiiseti ezintathu ukuya kwezintlanu zeesibhozo ukuya kwezingama-20 reps nganye. Kwaye khumbula ukuba akukho nto injengokunciphisa amabala-zonke ii-crunches emhlabeni aziyi kukunika iipakethi ezintandathu ukuba zifihla phantsi kwamafutha omzimba. Ukugcina ukutya kwakho kucocekile kwaye ukuzilolonga kwakho kujikelezwe kakuhle kuya kunceda ukufumana iziphumo ozifunayo.

Ukuzivocavoca okuhlanganisiweyo njengokutsala okanye ukuzivocavoca okwedwa njengemiqolo?

Zombini zinezibonelelo, kodwa zixhomekeke kwinjongo yakho, utshilo uLadewski. Ukuba injongo yakho kukwakha amandla apheleleyo, yenza iintshukumo ezihlanganisiweyo ezinjengokutsala kuqala ukuze ifom yakho ingathinteki, kuba ukuzilolonga kukodwa kudla ngokuzikhupha izihlunu ezincinci ezixhasayo ekufuneka uzihambile. Ukuba unomdla kwi-aesthetics, yenza imithambo yokuzahlula kuqala-bagxile kulwenziwo olufunayo kunye nokuthintela ukungalingani kwemisipha.

Ndiyinqanda njani i-calluses ezandleni zam?

"Iifowuni ziluncedo kakhulu kuba zincedisa ekubambeni," ucacisa uFundaro. Okwangoku, awungekhe ufune ukuba izandla zakho zibonakale ngathi zezomthi womthi. Ngexesha loqeqesho, nxiba iiglavu okanye izisongelo zokhuseleko ezingayi kuphazamisa ukubamba kwakho. Kamva, faka izandla zakho emanzini afudumeleyo ngeetyuwa ze-Epsom ukuthambisa ulusu, emva koko uhlikihle ngobunono ngelitye lepumice. Kwaye uthambise izandla zakho yonke imihla. Ungaze ukhethe kwii-calluses zakho-kubenza bomelele kwaye kunokukhokelela kusulelo.

Zeziphi ezona zinto zihamba kakuhle ekubuyiseni?

Ubulele iseshoni yamandla akho okugqibela. Ndiyakuvuyela! Ngoku umsebenzi wokwenyani uqala kuba kukwintsuku ongasebenzi ngazo oqala ukomelela. "Xa usenza imithambo, izihlunu zakho zisebenzisa i-microtrauma. Emva koko, izinto ezaziwa ngokuba ziiseli zesathelayithi ziyaxubana kwiindawo ezonakeleyo ukulungisa imicu yezihlunu," utshilo uJessica Matthews, umcebisi omkhulu wentlalontle yokudibanisa kwi-American Council on Exercise. Kodwa le nkqubo inokwenzeka kuphela xa uphumle. Uninzi lweentsuku zakho "zokucima" kufuneka zibandakanye ukubuyiswa okusebenzayo, oku kuthetha ukunyakaza okuphantsi okufana nokukhwela ibhayisekile okanye ukuhamba nenja, kunye nokuguquguquka kunye nokuzivocavoca okunjengokwelula ukukhanya, i-yoga, okanye i-foam rolling. Le misebenzi iyakwandisa ukujikeleza kwaye incede ekuziseni izondlo ezingundoqo kwiimisipha zakho ukuze zilungiswe ngokukhawuleza, utshilo uMatthews. Yenza ukubetha kwentliziyo yakho kancinane kwaye ukhulule nakuphi na ukuqina, kodwa musa ukujuluka. (Inxulumene: Iimpazamo eziQhelekileyo zoGwebu oZenzayo mhlawumbi uya kuzenza)

Uphengululo lwe