Ngaba kubi ukwenza i-Bodyweight Workouts kuphela?

Umxholo

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Okwangoku, ukuzilolonga komzimba kuyinkosi. Ngapha koko, uqeqesho lokuqina komzimba lwathiywa inani lempilo yomzimba ka-2016 yiAmerican College of Sports Medicine (yabethwa kuphela yitekhnoloji enxibayo). "Ukuqeqeshwa kobunzima bomzimba kusebenzisa izixhobo ezincinci ezenza ukuba zifikeleleke. Akuphelelanga nje kwi-push-ups kunye ne-pull-ups, lo mkhwa uvumela abantu ukuba 'babuyele kwizinto ezisisiseko' ngokufaneleka, "ingxelo yachaza.

Ngokucacileyo, ukusebenza ngaphandle kwezixhobo akunakubizwa ngokuba 'ngumkhwa' (i-Intanethi ithi oku kunyanzelwa ukuba kwenzeke kudala kwavela eRoma yakudala), kodwa kuyinyani ukuba oku kuzilolonga kubonakala kufikelele kwinqanaba eliphezulu. Singabalandeli abakhulu bokuqeqeshwa kobunzima bomzimba ngokwethu, kwaye njengoko i-ACSM ibonisa, oko yenza yenza ukuba kufumaneke ngakumbi kwabo bangenalo ukhetho lokwenza amawaka ngamawaka ngonyaka kubulungu bokuzivocavoca okanye kwiiklasi zokuqina komzimba. Ubukhulu becala, ungaqeqesha ubunzima bomzimba naphi na, kwaye kuyakhawuleza kwaye kulula ukuba ufutshane ngexesha.

Kodwa ngenxa yokuqaqamba komzimba kuqeqesho lokuqina komzimba, kukhokelele abaninzi ekujongeni ubulungu babo bokuzivocavoca kwaye babuze ngokubaluleka kwamagumbi obunzima bendabuko. Ngaba andikwazi nje ukutswina kwaye ndityhale indlela yam yokufumana ukomelela okungcono? umntu unokuphikisa. Ngokuyinxenye, impendulo nguewe.

"Ndincede itoni yabantu ukuba bomelele, bancike, kwaye balahle itoni yobunzima ngaphandle kwesixhobo esinye," utshilo uAdam Rosante, umqeqeshi wodumo kunye nombhali Umzimba weSibini-weSibini. (Yiba umsebenzi wakhe we-HIIT ogcina imizuzwana engama-30.) Okwangoku, ngaphandle koxinzelelo olukhulu ekusebenzeni, ngaphandle kokusebenzisa izixhobo, "Ndiyabuthanda kakhulu ubunzima obunzima kwaye ndikholelwa kakhulu ukuba abantu basetyhini mabaphakamise," utsho, kwaye ucebisa ukuxuba okunzima iiseshini zokunyusa kunye neeseshoni zomzimba wakho zomzimba.

Ayisiyiyo le nto yokuqhekeka komhlaba: Kulungile ukuba nawuphi na umqeqeshi oqinisekisiweyo uya kukuxelela ukuba isitshixo sayo nayiphi na inkqubo elungileyo yokusebenza yahlukile. Nangona kunjalo, ukuba ujonga imeko yokomelela komzimba, kuhlala kubonakala ngathi wonke umntu ushiya iidumbbells eluthulini.

“Esona sixhobo sihle unaso ngumzimba wakho,” utshilo umqeqeshi uKira Stokes, umyili weNdlela yeStoked. I-Stokes ngummeli omkhulu wokuzivocavoca umzimba, kunye namakhulu amanyathelo ahlukeneyo kwi-arsenal yakhe (njengale mihlaba engama-31!). Kodwa uyakholelwa kuphela ukugxila kubunzima bomzimba ineengxaki zayo. "Uba nomda kwinto onokuyinika umzimba wakho, utshilo.

Okokuqala, ukwenza i-push-ups kunye nokutsala-ups kuthatha imo efanelekileyo kunye namandla-akulula kumntu oqhelekileyo, uStokes uthi. "Ufuna ukusebenza ngomzimba wakho kuzo zonke iinqwelomoya, kwaye ngamanye amaxesha akunakwenzeka ukuba awomelelanga kakhulu kwiindawo ezithile zomzimba wakho." Kulapho ukubaluleka koqeqesho lobunzima kuza khona.

Uchaza iidumbbells phantse njengohlengahlengiso, ukukulungiselela izinto ezinzima. "Ndihlala ndixelela abathengi bam ukuba umsebenzi wobunzima esiwenzayo wakha amandla owadingayo ukuze ukwazi ukuphakamisa nokuthoba ubunzima bomzimba wakho."

Inyani yokuba abantu abaninzi bayakhubeka xa kuziwa kuqeqesho lobunzima bemveli ngaphandle kweeklasi zesitudiyo, ngokoluvo lukaStoke, yingxaki enkulu. Enyanisweni, wadala inkqubo yonke ebizwa ngokuba yi-Stoked MuscleUp-kuba wayeziva ngathi abantu balahlekelwa ulwazi lokubandakanya zombini izisindo kunye nokunyakaza ukucela umngeni ngokwenene emzimbeni wakho, uyachaza. (Zama i-Stokes' 30-Day Arm Challenge edibanisa ubunzima bomzimba kunye ne-dumbbell ihamba kunye.)

"Ndive ngathi kukho umsantsa kweli shishini kuba siye sagqitha phezulu ngoqeqesho lwe-HIIT kunye noqeqesho lokuqina komzimba kwaye konke oku kusebenza ekhaya-kwaye ndingummeli omkhulu walonto," uyacacisa. "Kodwa kuya kufuneka wazi iziseko zokuphakamisa." (Nazi izizathu ezi-8 zokuba kutheni kufuneka uphakamise ubunzima obunzima.)

Ukomelela ngokupheleleyo kusukile kuloo nto, kugxininiswa kwibinzana elithandwayo "ukuhamba koololiwe ngaphezulu kwemisipha," utshilo. "Kodwa ndiyakholelwa ukuba kufuneka uqeqeshe izihlunu ukuze uqeqeshe intshukumo."

Ngamafutshane, njengezinto ezininzi zobomi, ukulungelelana kubalulekile. "Ngokucacileyo, ukuzilolonga komzimba kulunge kunanto, kodwa andizukucebisa ukuba ndenze loo nto," utshilo uJoel Martin, Ph.D., unjingalwazi oncedisayo we-kinesiology kwiYunivesithi yaseGeorge Mason. "Ukufumana izibonelelo ezipheleleyo, kuya kufuneka uphakamise ubunzima obunzima kakhulu."

Kukwakho nomngcipheko wokubetha ithafa. Nokuba wenza ntoni, ukuba uhlala usenza umsebenzi ofanayo, umzimba wakho uya kuziqhelanisa kwaye awuzukukhuthaza ngokwaneleyo ukwenza utshintsho kwimisipha yakho okanye ukwakheka komzimba, utshilo uMartin. (Jonga ezi ziQhinga zePlateau-Busting to Start Seeing Results kwiGym!)

Ungayichazanga eyokugqibela, unako phulukana ukomelela ukuba ujolise kuphela kubunzima bomzimba, kuxhomekeke kwinqanaba lakho lokuqina komzimba.Ngelixa abantu abaninzi banokuphucula kwaye bafumane amandla ekuqaleni kokuzilolonga komzimba, kwabo sele bekwazi ukwenza, yithi, i-30 push-ups, ukugxila kuphela kuqeqesho lobunzima bomzimba kuya kubangela ukuba amandla akho ehle, uyacacisa uMartin.

"Ngandlela thile iba yinto engathandekiyo ukubonwa kwindawo yokuzivocavoca isenza ii-bicep curls. Andinantloni. Ndiyakwazi ukuba bicep curl ndide ndibe luhlaza ebusweni. Kwaye ndinokwenza ikomodo dragon ngapha nangapha," utshilo uStokes. "Kwaye ivela kumandla endiwakhayo ukusuka ekuphakamiseni ubunzima."

Okukwintsusa: Ukuba ufunge uqeqesho lobunzima bendabuko endaweni yokusebenza komzimba ekhaya, unokufuna ukuqaphela ukuziqhelanisa naloo ndawo yokulinganisa ubunzima bakhululekile. Utshintsho lwengqondo ekufuneka lwenzekile, utshilo uStokes. "Abantu akufuneki babe neentloni zokungena babambe iseti yeedumbbells."

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