Nguwuphi uMahluko phakathi kokunyamezela kwe-Muscular kunye nokuqina kwe-Muscular?

Umxholo

• Yintoni ukunyamezela kwemisipha?
• Kutheni kufuneka ndinyamezele izihlunu?
• Ndinokuphucula njani ukunyamezela kwezihlunu?
• Yintoni amandla emisipha?
• Kutheni ndifuna amandla emisipha?
• Ndingawaphucula njani amandla emisipha?
• Kufuneka ndisebenze kangaphi kuzo zombini?
• Uphengululo lwe

Okwangoku, uyazi ukuba uqeqesho lwamandla kubalulekile. Ewe ikunika izihlunu ezi-sleek, kodwa uphando lubonisa ukuba ukuphakamisa iintsimbi rhoqo kuneqela lezibonelelo zezempilo ezihamba ngaphaya kwe-aesthetics. Ngombulelo, iiklasi ezininzi zokuqina kweqela kunangaphambili zibandakanya iintsimbi kwiindlela zazo. Nokuba iiklasi ezijolise kwi-cardio azoyiki ukunika abathengi i-oomph eyongezelelweyo-kodwa xa uphakamisa ubunzima be-3- ukuya kwi-8 yeepawundi kwibhayisikile yokujikeleza imizuzu emihlanu okanye kangako, uqeqesha izihlunu zakho ngokwahlukileyo kunangexesha lakho 'Ukhupha ibhentshi enye enzima kakhulu.

Oko akuthethi ukuba olunye uhlobo loqeqesho lubhetele kunolunye, kwaye ngokuqinisekileyo oko akuthethi ukuba kufuneka unamathele kwisitayile esinye soqeqesho ngalo lonke ixesha. Ngapha koko, oko kunokuba yingozi kwinkqubela phambili yakho, njengoko ufuna unyamezelo lwemisipha kwaye amandla kubomi bakho bemihla ngemihla. Kodwa yintoni, kanye, umahluko phakathi kwezi zimbini?

Imizekelo: "Ukuhlala ngokuma okuhle, okanye ukuhamba ekhaya xa usiya emsebenzini uhambe kakuhle, luvavanyo lokunyamezeleka kwemisipha," utshilo uCorinne Croce, DPT, umphathiswa wezinto ezingaphakathi endlwini weSoulCycle (owanceda ukuyila inkqubo emva kweklasi entsha kraca, Umphefumlo). Amandla kwelinye icala ayabizwa xa kufuneka uphakamise ibhokisi enzima, ubeke isutikheyisi emgqomeni ongaphezulu, okanye uphathe umntwana ngaphandle kokonzakala, utshilo uDarius Stankiewicz, C.S.C.S., umqeqeshi wamandla eSoulCycle.

Eyona ndlela ilungileyo yokwenza: Zibandakanye zombini kwindlela yakho yeveki. Kodwa ukuze wenze oko, kufuneka uqonde ngokwenene umahluko phakathi kokunyamezela kwemisipha kunye namandla. Siza kucacisa.

Yintoni ukunyamezela kwemisipha?

Xa usiya, yithi, iklasi ejikelezayo, kuhlala kukho icandelo lomzimba eliphezulu elihlanganisiweyo. Ngokuqhelekileyo kufutshane nokuphela kweklasi, kwaye ihlala malunga nemizuzu emihlanu. Ngeli xesha, ujikeleza phakathi kweentlobo ezahlukeneyo zokuzilolonga-ii-biceps curls, oomatshini bokushicilela ngaphezulu, kunye ne-triceps extensions-ngaphandle kokuphumla kwinto ehlala iziva ngathi ingunaphakade. Oko, ngamafutshane, kwakha ukunyamezeleka kwemisipha, "kukukwazi komzimba ukusebenza ixesha elandisiweyo," utshilo uDyan Tsiumis, uC.P.T., umyaleli oyintloko eSWEVE Fitness. Okude kakhulu unokwenza isenzo-nokuba kukuqhubeka kwe-biceps curls, ukukhwela ibhayisekile, okanye ukubaleka-ukunyamezeleka okungaphezulu kwemisipha onako.

Kwaye ngeli xesha uhlala usebenzisa amaqela emisipha afanayo xa usakha omabini amandla nonyamezelo, kuxhomekeke kwisenzo, kuyafunyanwa imicu eyahlukeneyo yemisipha: ) banoxanduva lokuqina kunye namandla, utshilo uStankiewicz. Xa usenza imisebenzi yonyamezelo eqeqesha iifayibha ezicothayo, uphucula amandla emisipha yakho yokusebenzisa ioksijini-ekuncedayo ukuba wenze ixesha elide ngaphambi kokuba uzive udiniwe.

Kutheni kufuneka ndinyamezele izihlunu?

Nokuba ngumsebenzi wobomi bemihla ngemihla-onje xa udlala nabantwana bakho kunye nokwenza imisebenzi ejikeleze indlu-okanye uphakathi kokuzilolonga, umzimba wakho ufuna unyamezelo lwemisipha. Xa unomninzi, "ukudinwa akuyi kukhawuleza kwaye uya kukwazi ukumelana ngakumbi ngelixa usebenzisa amandla amancinci," utshilo uCroce. Yicinge njengokubaleka, ucebisa uTsiumis. "Amandla omsipha yintshatsheli, kwaye ukunyamezela kwezihlunu ngumdyarho," utshilo. Okukhona unyamezele ngakumbi, kokukhona kuya kuba nzima ukuba uhambe umgama omde.

Ndinokuphucula njani ukunyamezela kwezihlunu?

Uqeqesho lweCardio yeyona ndlela yokuya, kodwa ukuphakamisa iintsimbi ezikhaphukhaphu kwinani eliphezulu lee-reps nako kunokonyusa unyamezelo. Yiba yiklasi engenanto, ukunyuka izinyuko, okanye ukuqubha, khetha into ecela umngeni kuwe kwaye kukugcina unomdla.

Ungalindelanga ukuba olu hlobo loqeqesho lwenze ukuba izihlunu zakho zibonakale zinkulu, ucacisa uTsiumis. "Akukho kuncinci ukunyuka kubungakanani okanye amandla emisipha ngokwawo, utshilo. "Kancinci, ngokuhamba kwexesha nangona (kwizifundo eziqhelekileyo, malunga neeveki ezili-12), kukho ukwanda kwamandla kwimisipha nganye kunye nokuqina kwezihlunu ezenzekayo." Ngoko kunokuba ugxile kwindlela okhangeleka ngayo, jonga indlela umzimba wakho ovakalelwa ngayo. Ukuba uyakwazi ukubaleka, yithi, i-10K (6.2 yeekhilomitha) kwisixa sexesha eliya kukuthatha ukuba ugubungele iimayile ezintandathu, unyamezelo lwakho lubhekise kwicala elifanelekileyo.

Yintoni amandla emisipha?

Ngelixa unyamezelo lumalunga nokuba kanjani nde umsipha unokwenza, amandla omsipha anjani nzima iyakwazi ukwenza. Okanye, ngokwenzululwazi, "ngumlinganiso wamandla amakhulu aveliswa yimisipha ngexesha elinye lomzamo omkhulu," utshilo uMichael Piermarini, M.S., umlawuli wezempilo e-Orangetheory Fitness. Enye yeendlela eziqhelekileyo zokuvavanya amandla e-muscular yi-one-rep max: ukuphakamisa ubunzima obuninzi njengoko unako ngexesha lokuzilolonga (i-chest press kunye ne-deadlift lukhetho oludumileyo) kwi-rep enye, kunye ne-rep enye kuphela.

Ukuba uhlala udidekile malunga nokuba usebenza ngamandla okanye unyamezelo, cinga malunga nobunzima obuphakamisayo kunye nokuba zingaphi reps ozenzayo, njengoko ubudlelwane buhambelana ngokunxulumene, kucetyisa uPiermarini. Ukuya kubunzima bokukhanya kunye neqela lokuphinda (kwenye indawo kuluhlu lwe-15 ukuya ku-20)? Lunyamezelo olo. Ukuphakamisa ubunzima obunzima kunye nee-reps ezimbalwa kuphela (malunga ne-5 ukuya kwi-8)? Amandla lawo.

Kutheni ndifuna amandla emisipha?

Ngenxa yoko, zininzi izizathu. Uphando lubonisa ukuba inokulwa nokulahleka kwethambo kunye nokulwa ne-osteoporosis, ukuthintela ukulimala, kwaye mhlawumbi ukunciphisa umngcipheko womhlaza. Kwaye, "izihlunu onazo, kokukhona iikhalori zomzimba zivutha ngokuphumla nangaphezulu kosuku," utsho uPiermarini. (Nantsi ngakumbi kwinzululwazi yokwakha izihlunu kunye namafutha avuthayo.) Ukutshisa iikhalori ezininzi kunye ne-zero eyongezelelweyo imizamo? Ewe Nceda.

Ndingawaphucula njani amandla emisipha?

Musa ukuba neentloni kwicala elinzima lobunzima, ngokucacileyo nangokulula. Iingcali zithe amaxesha ngamaxesha ukuba abantu basetyhini abanamanqanaba aphezulu e testosterone ukuba "babe nobuninzi," ke unokuphosa loo nto ngaphandle kwefestile.

Ukufumana eyona bang yakho yentsimbi (esisidenge), uPiermarini ucebisa ngokugxila kwiintshukumo ezisebenzayo ezisebenzisa umzimba wakho uphela. "Ukuzivocavoca okusebenzayo yile, thina, njengabantu, esenza rhoqo kubomi bethu bemihla ngemihla," utshilo. Ezi ziintshukumo ozenzayo imini yonke (ngamanye amaxesha ungacingi nokucinga ngazo) njengoku squatting, ukuphefumla, ukutyhala, ukutsala, ukujikeleza, kunye nokujinga. Ukuzivocavoca okuguqulela kakuhle kubandakanya i-squats, umva kunye nemiphunga esecaleni, i-push-ups, i-bench presses, i-Russian twist, kunye ne-deadlifts, utsho. "Bonke baya kunceda ukwenza imisebenzi yemihla ngemihla ibe lula ngokuphucula amandla, ukulungelelanisa kunye nokulinganisela."

Ngelixa uziqeqeshayo, "ungabambeki kwingqondo yokuba ngaphezulu kuhlala kungcono," ulumkisa. "Endaweni yoko, gxininisa kumgangatho wokuhamba. Iseshoni yamandla ingenziwa naphi na ukusuka kwi-15 ukuya kwimizuzu ye-45." Ufuna ezinye iingcebiso? Qalisa ngale ndlela inzima ye-kettlebell okanye amandla omzimba wonke kunye nokuzilolonga.

Kufuneka ndisebenze kangaphi kuzo zombini?

Ngokwenene, kuxhomekeke kwiinjongo zakho kwaye apho ubuthathaka bakho bulele khona. "Sihlala silungelelaniswa ngokwemfuza ukuya komnye ngokuchaseneyo, utshilo uStankiewicz, ke ukuba ujonge nje ukuziva ulunge ngakumbi, lungisa ishedyuli yakho ukuze uthande ikhonkco lakho elibuthathaka. (Iimvavanyo ze-PS zofuzo ezinje nge-23andMe zinokukunika uthsuphe malunga nokwakheka kwezihlunu.) Ngokubanzi, nangona kunjalo, iiseshoni ezintathu ngeveki kuzo zombini esi sisincomo esiqhelekileyo, okanye ezimbini ukuba umtsha kuqeqesho.

Uphengululo lwe