Xa KULUNGILE ukuSebenza izihlunu ezifanayo Buyela emva

Umxholo

• Uqeqesho lwamandla
• ICardio
• Uqeqesho lwe-HIIT
• UkuSebenza
• Umthetho Omawulandelwe—Nokuba Loluphi uhlobo Lomthambo
• Uphengululo lwe

Uyazi ukuba ayilunganga ibhentshi kwiintsuku zokubuyela umva, kodwa kubi kangakanani ukuba squat emva koko ujikeleze? Okanye HIIT kunzima yonke imihla? Siye saya kwiingcali ngeengcebiso malunga nokuba ungasibeka kangakanani na isicwangciso sakho sokuzilolonga ngaphambi kokuba sibuyisele umva. (Jonga: Izizathu zokuba awufanele uye kwiGym.)

Ngokubanzi, ewe, kulungile ukusebenza kwezihlunu ezifanayo kwimihla yokubuyela umva-ukuba awuzukungaphumeleli kwezi zinto zithi, utsho uLindsay Marie Ogden, umqeqeshi oqinisekisiweyo kunye nomphathi woqeqesho we-TEAM kwiXesha loBomi leMbaleki eChanhassen, eMinnesota. Ngokuthi "usilele" uthetha ukuya kwinqanaba apho unganakho ukwenza intshukumo kuba izihlunu zakho zidiniwe. Nangona oku kuqhelekile ukwenzeka xa uqeqeshelwa amandla (uyazi ukuba "Andikwazi ukwenza enye imvakalelo yokuphinda"), imilenze yakho mhlawumbi ivakalelwa ngendlela efanayo emva kweveki elide okanye iklasi ye-HIIT ekhohlakeleyo.

Kwaye, eneneni, kukho izibonelelo zokuqeqesha iqela elifanayo lemisipha iintsuku ezimbini ngokulandelelana, ukuba ulandela iprotocol efanelekileyo: "Inokwenza lula ukubuyiswa kunye nokwandisa ixesha leprotheyini synthesis-oko kuthetha ukuba kwandisa ixesha lokuchitha umzimba wakho. ukwakha izihlunu, "utsho u-Ogden. Umbono kukubetha iqela leemisipha ngolunye usuku ngobunzima obunzima kunye noxinzelelo olusezantsi (3 ukuya ku-8 uluhlu), emva koko ubethe kwa eli qela lemisipha ngosuku olulandelayo ngobunzima bokukhanya, ukuphindaphinda okuphezulu (8 ukuya ku-12 uluhlu), utshilo. "Injongo kukuba kusebenze iiseli ezikhuthaza i-hypertrophy (ukukhula kwemisipha) kunye nokufumana izondlo kwiimisipha." Kodwa awunyanzelekanga ukuba ubethe umthambo iintsuku ezimbini zilandelelana ukuze ufumane izibonelelo zokwakha izihlunu: "Ukulala ngokukuko, ukulawula uxinzelelo, kunye nesondlo nako kuyanceda koku," utshilo.

Ngaba ulwahlulo olupheleleyo? Nantsi into ekufuneka uyazi malunga nokwenza umsebenzi ofanayo kunye nokuqeqesha izihlunu ezifanayo kwiintsuku zokubuyela emva.

Uqeqesho lwamandla

Eyona nto ibaluleke kakhulu apha? Ukuchacha. Iitric triceps zithatha ixesha-kwaye hayi ixesha nje ejimini.

UNeal Pire, ugqirha womzimba kwiHNH Fitness e-Oradell, eNew Jersey uthi: "Awuphucuki xa usomelela ngamandla - uya kuba ngcono phakathi kwabo." Izihlunu zithatha ukubetha ngexesha loqeqesho, emva kokugqitha usuku okanye ezimbini ziyaphola kwaye zakha kwakhona zomelele kunangaphambili. Izinto ezininzi eziguquguqukayo zichaphazela ukukhawuleza kwe-muscle fibers yakho emva kokuqeqeshwa kobunzima (oko kukuthi, inqanaba lakho lokufaneleka, ubunzima obungakanani ophakamisayo, kunye nokuba uzalise kangakanani ukubuyisela). Kodwa kumndilili uJane, uPire ucebisa ukuba uqeqeshe iqela lezihlunu elinye elingadlulanga kabini ngeveki, eshiya ubuncinane iiyure ezingama-48 phakathi kwesinye. Ke, hayi, akufuneki uqeqeshe iqela elifanayo lezihlunu iintsuku ezimbini zilandelelana.

UJen Hoehl, ugqirha womzimba osebenza kwisiXeko saseNew York, ucebisa ukubetha amaqela amakhulu emisipha (njengesifuba, umva, amagxa, ii-quads kunye nemisipha) kunye nobunzima obunzima ekuqaleni kweveki. Ke kamva evekini, xa kunokwenzeka ukuba uzive udiniwe, sebenza kumaqela amancinci emisipha (njengeengalo kunye namathole) enobunzima bokukhanya kunye nokuphakama okuphezulu. Ukwenza oku kukuvumela ukuba uhlaziyeke xa usenza nzima kwaye unzima, ngelixa usakha unyamezelo kamva. (Idibeneyo: Uhlala kangakanani kufuneka wenze ubunzima bokuSebenza ngokuPhakamisa ubunzima?)

ICardio

Ukwenza i-cardio-nokuba iyasebenza okanye iyajikeleza-iintsuku ezihamba nzima zilandelelana ayisiyongozi, ukuba nje awuzukuya ku-60 ukuya kuqeqesho lwakho ngamandla kunye nokuhamba rhoqo, ngokukaJacqueline Crockford, ugqirha womzimba waseMelika IBhunga lokuzivocavoca umzimba, njengoko bekuxeliwe ngaphambili Ngaba akulunganga ukwenza umsebenzi ofanayo mihla le? Yandisa kancinci uqeqesho lwakho kwaye umamele umzimba wakho ukuthintela nakuphi na ukwenzakala gwenxa.

Kodwa ngaba kubi ukuphakamisa ezo dumbbells zekilogram ezintathu kwiklasi yokujikeleza yonke imihla? Akunjalo ngokwenene-ekubeni ezo ziqhelo zeklasi ezijikelezayo kunye ne-barre aziqwalaselwa ncam ukuba uqeqesho lwamandla.

"Ukujikeleza kunye nokukhanya okuphezulu emzimbeni weeklasi ezinye iiklasi zifuna ukungadibanisi ngokwaneleyo ukonakalisa izihlunu-ukuphakama okuphezulu, iintshukumo ezinobunzima obuphantsi ziyilelwe ukongeza ezinye iindidi kwaye zonyusa ukubetha kunye nokubetha kwentliziyo," utsho uHoehl . Ngoko zive ukhululekile ukujikeleza yonke imihla. Kodwa ukuba ufuna ukufumana i-buff biceps ngokwenene, khulula kwezo pedals kwaye uzame uqeqesho lwe-barbell ubunzima ubuncinane kabini ngeveki.

Uqeqesho lwe-HIIT

"Ukuqina okuphezulu, ukusebenza komzimba wonke (njengama-burpees) akuboneleli ngoxinzelelo lwe-muscular efana nokusebenza kwamandla okudala, ngoko kulungile ukuba ukwenze ngeentsuku zokubuyela umva," utshilo uPire. Nangona kunjalo, "ukuba wenza ukunyakaza okudibeneyo okanye okudibeneyo, ubetha amaqela amaninzi emisipha ngexesha elinye-enokuthi ihlawuliswe kwaye ifune ukuchacha ngakumbi," kusho u-Ogden.

Yiyo loo nto, ukuba wenza kakhulu uqeqesho lwe-HIIT, unokufumana i-syndrome yoqeqesho olugqithisileyo. Ukuthintela oko, jikelezisa iintsuku ze-HIIT kunye neentsuku zamandla-ngeentsuku eziphantsi zokubuyisela okusebenzayo, kunjalo. Umxube we-HIIT kunye nokuphakamisa ubunzima obunzima kuya kukunceda ubonakale ujongekile, utshilo uHoehl. (Jonga: Nantsi iVeki yokuSebenza ngokulinganayo ngokuKhangeleka ijongeka ngathi.)

UkuSebenza

"Umsebenzi we-Ab uhlala umalunga nemeko, okanye unyamezelo, ngaphezu kwamandla, ngoko zikhululeke ukuqhubekeka nomsebenzi wakho wemihla ngemihla," utshilo uPire. Qiniseka nje ukuba udibanisa izinto. "Undoqo wakho uhlala ugcina uzinzile, ke ngoko ukubuyiswa kwemisipha kwenzeka ngokukhawuleza," utsho uHoehl. Ngokukhawuleza ulungelelanise uxinzelelo, ke yenza imithambo eyahlukileyo yonke imihla, uyongeza.

Umthetho Omawulandelwe—Nokuba Loluphi uhlobo Lomthambo

Ukusebenza ngokugqithiseleyo umzimba wakho okanye ukubethelela iqela le-muscle, ngokukodwa, kuya kubingelela ifomu yakho kwaye kukubeke emngciphekweni omkhulu wokwenzakala. "Ukuba uqeqesha umzimba wonke imihla ngemihla okanye uzama ukusebenza nge-glutes, umzekelo, iseshoni nganye, kunokuba nzima ukulawula ukunyaniseka nokugxila," kusho u-Ogden. "Oko, kuya kubangela uxinzelelo ngakumbi, kubize ixesha lokubuyisela." (Jonga: UngaSebenza njani uMncinci kwaye ufumane iziphumo ezingcono.)

Yiyo loo nto bobabini uPire kunye no-Ogden bevumelana: Kungakhathaliseki ukuba unjani umsebenzi wakho okanye iqela lezihlunu oziqeqeshayo, kukho umgaqo omnye wesithupha: Vumela umzimba wakho ube ngumkhokeli wakho. "Ukuba ukhathazwa kakhulu kukuzilolonga kwangaphambilini, tyhala umva namhlanje wenze i-cardio endaweni yoko," utshilo uPire.

Uphengululo lwe