Ngaba ukuzilolonga ngengalo kwiiklasi zokuzilolonga ezinjengeBarre kunye neSpinning Count njengamandla oQeqesho?

Umxholo

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Kuza inqaku kuyo yonke iklasi yokuhamba ngebhayisikile kunye nebarre, kanye xa ubile kakhulu kwaye udiniwe awukhathali nokuba iinwele zakho zikhangeleka njani, xa umqeqeshi ebhengeza ukuba lixesha lokutshintshela kwimithambo yengalo. Uthatha i-1- ukuya kwi-3 yeepawundi zesisindo kwaye wenze into yedang. Kodwa yenza loo mizuzu ye-10-15 ye-pulses kunye ne-reps ngokwenene kubalwa njengoqeqesho lwamandla?

Ngokobuchwephesha, ewe, kodwa ekugqibeleni kuxhomekeke kwiinjongo zakho, utsho uJoslyn Ahlgren, umhlohli webhayisikile kunye nomhlohli we-Applied Physiology kunye neKinesiology kwiYunivesithi yaseFlorida.

Xa isihlunu sakho sisenza isivumelwano sokuxhathisa amandla, luqeqesho lobuchule lobuchwephesha, nokuba loo mandla yi-paperclip okanye i-dumbbell. Ke xa uphakamisa ubunzima obukhanyayo kwimizuzu nje embalwa, akunakulindeleka ukuba wakhe amandla amaninzi. "Izinto ezenziwa ngengalo kunye nokusebenza ngebhayisikile kunceda ekwakheni ukunyamezeleka kwezihlunu zakho, hayi ukuba zomelele," ucacisa uAhlgren.

Kodwa uthini ngale mizuzu mihlanu ngexesha lokuhamba ngebhayisikile apho ubunzima beepawundi e-1 ukuziva njengeeponti ezingama-20? "Ubunzima buziva bunzima ngenxa yokuba izihlunu zakho ziphelile, kodwa ekubeni uphakamisa iponti kuphela, asomelelanga," kusho uAhlgren.

Ukuba ufuna ukufumana amandla kwaye uvune izibonelelo zokutshisa iikhalori imini yonke yemisipha emikhulu, kufuneka uphakamise izisindo ezinzima ukufumana imisipha yakho kwimeko ye-hypotrophy (okanye ukuphuka kwezicubu zomzimba). Kutheni kubalulekile ukuba: Kufuneka wophule izihlunu zakho ukuze zikwazi ukwakha kwakhona zomelele ngakumbi; ikwanceda ukuqokelela imetabolism yakho kunye nokuphucula uxinano lwethambo lakho, elinokukunceda ukukhusela ekonzakaleni. U-Ahlgren ucebisa ukuqeqesha iintsuku ezimbini ukuya kwezintathu ngeveki, usebenzisa ubunzima obenza kube nzima ukwenza iiseti ezi-2 ze-8-12 reps. Singacebisa ezi zinyathelo ezili-9 zoqeqesho lwamandla alandelayo.

Kodwa oko akuthethi ukuba kuya kufuneka uthabathe i-barre kunye neebhayisikile zonke kunye. Ukunyamezelana noqeqesho kunceda imeko yemisipha yakho ukuze bakwazi ukuphatha ukuphakamisa ubunzima obunzima. Kwaye ukudibanisa izinto kwi-reg kuluncedo ngakumbi kumzimba wakho kwixesha elide. Ke nokuba uzama ukubonakala ulungile okanye uzama nje ukuvula ingqayi yepasta, uya kugcina izihlunu zakho zokuqikelela kunye nokuhlaziywa kwemetabolism yakho, enokukunceda ubone iziphumo ezingcono zomzimba ngokukhawuleza.

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