Kodi mungayambe bwanji kukhala ndi thanzi labwino?

M'malo mwake, ngati mukufunika kulimbitsa thupi lanu komanso thanzi lanu, muyenera kukhala ndi cholinga chochita masewera olimbitsa thupi pafupifupi masiku 5 pa sabata, King Hancock, ACSM-CPT, wophunzitsa thukuta 2NEOU, ntchito yotsatsira zaumoyo, ikuuza Health. Izi zitha kumveka ngati zambiri, koma tsopano sizifunikanso kukhala zamphamvu tsiku lililonse, ndipo zolimbitsa thupi zanu zitha kukhala zomaliza mpaka mphindi 30.
Momwe mumaganizira pafupipafupi zimadalira momwe mumasangalalira ndi thanzi komanso nthawi yomwe muli nayo. Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mwachitsanzo, yambani ndi cholinga chaching'ono, monga kuyenda masitepe 10,000 masana osachepera masiku asanu pa sabata. Kapena, ngati nthawi yanu siyikukulolani kuchita masewera olimbitsa thupi 5 pa sabata, konzekerani masiku atatu ndikuwona ngati mungapangitse makalasiwo kukhala okulirapo.
Muyeneranso kusintha masitaelo olimbitsa thupi omwe mumachita m'masiku 5 amenewo. Ngati mungathe, konzekerani masiku awiri kapena atatu a aerobic ndikukhala zosiyana kapena masiku atatu pa maphunziro a magetsi.
Ngati mukuchita zolimbitsa thupi zochepa pa nthawi yonse ya sabata, mutha kuphatikiza magetsi ndi aerobic pamasiku a munthuyo (taganizirani: kuthamanga kwa mphindi 20 komwe kumawonedwa pogwiritsa ntchito mphindi 25 zolimbitsa thupi). Maphunziro a zilankhulo zakuya kwambiri (HIIT) kapena zolimbitsa thupi zolimbitsa thupi zingathandizenso kuchepetsa kubwerera munthawi yake, ngakhale mukupatsa chimango chanu thukuta lalikulu, Kristian Flores, CSCS, mphunzitsi wamagetsi wa NYC wokhazikika komanso wowongolera, akuuza Health. .
Ndipo ngakhale kuli kofunikira kukhulupirira kuti maloto amtundu wina amadalira mtundu umodzi wamasewera olimbitsa thupi, sungani izi m'maganizo: kaya muli ndi cholinga chochepetsera thupi kapena kupanga magetsi, Ndikofunikira kuti muphatikizepo maphunziro a aerobic ndi kulemera kapena magetsi muzochita zanu zolimbitsa thupi.
Pamapeto pake, momwe mumasinthira nthawi yolimbitsa thupi yanu komanso zomwe mumachita polimbitsa thupi lanu zimabwera mpaka zomwe mumakonda kwambiri, Flores akuti. Ngati mumadana ndi HIIT, perekani. Ngati mumakonda kuvina ndi kukwera njinga, perekani. Kupeza chisangalalo pakuchita masewera olimbitsa thupi kudzakuthandizani kuti mubwererenso chifukwa cha thukuta lalikulu komanso zotsatira zake.

Zoyenera kuchita pamasewera olimbitsa thupi a Cardio:
Tiyeni tiwone zomwe akatswiri ochita masewera olimbitsa thupi akugwiritsa ntchito pomanga Cardio Zone!

Bungwe la American Heart Association limalimbikitsa mphindi zana ndi makumi asanu zachisangalalo chozama mozama molingana ndi sabata (izi ndi zisanu, mphindi 30 zolimbitsa thupi), kapena mphindi makumi asanu ndi awiri mphambu zisanu zachisangalalo chodzaza ndi sabata. Kuchita masewera olimbitsa thupi pa digiri iyi kumapangitsa kuti mtima wanu ukhale wabwino nthawi imodzi ndikukuthandizani kuthana ndi zovuta zosiyanasiyana monga matenda a shuga. Kuphatikiza apo, zimathandizira kukweza malingaliro anu ndi kupsa mtima ndikuwonjezera thanzi la mafupa anu.
Ngati mukuchita masewera olimbitsa thupi masiku atatu pa sabata, yesetsani kuchita masewera olimbitsa thupi kuti mukhale ovuta kwambiri, akutero Hancock. "Pamene mukuya kwambiri, nthawi yolimbitsa thupi imakhala yochepa," akutero. "Ngati mukufuna kujambula kwa nthawi yayitali, dutsani mozama."
Ndendende zomwe mumachita pa aerobic kamodzinso zimabwera mpaka pazomwe mukufuna kuchita, akutero Hancock. Kaya uku ndikuvina, kukwera njinga, kuthamanga, kukwera, kapena kukwera ndi kutsika masitepe opita ku nyumba yanu ya kondomu-ngati kumawonjezera mtengo wanu wamtima ndiye kuti mumawerengera ngati aerobic.
Hancock ndi Flores amavomereza kuti njira zolimbitsa thupi zobiriwira komanso zamphamvu kwambiri ndi HIIT ndi Tabata. Tabata ndi mtundu wokulirapo wa HIIT womwe utha kumalizidwa popanda kapena ndi zolemera. Zimaphatikizapo kugwira ntchito kwa masekondi 20, kupuma kwa 10, ndikubwereza maulendo asanu ndi atatu.
Ochita masewera osankhika agwiritsa ntchito c maphunziro a chinenero kwa zaka zambiri kuti apititse patsogolo ntchito yawo yonse komanso ndi zifukwa zomveka. Ngakhale kumapazi kumapitirizabe kukhala ochita masewera olimbitsa thupi apamwamba kwambiri, maphunziro a chinenero cha pulogalamu amatha kuchita zomwe sangakwanitse: amapereka masewera olimbitsa thupi a cardio ndi anaerobic. Mwanjira ina, Tabata ndi HIIT zimatha kuwotcha mafuta, kukulitsa chikhalidwe cha mtima ndi mapapo, ndikupanga minofu nthawi imodzi.
Chifukwa mukugwira ntchito movutikira kwambiri chifukwa cha ma HIIT olimbitsa thupi, mutha kujambula thukuta lamphamvu pakadutsa mphindi 25 mpaka 30 popanda zovuta. "Chofunika kwambiri, muyenera kuganizira za HIIT ngati ikugwira ntchito movutikira zomwe zimakufikitsani ku malingaliro [osamasuka] pambuyo pake ndikuchiritsa kwanu kokwanira kutengera zomwe mwachita," akutero Hancock.

Zoyenera kuchita polimbitsa thupi:
Onani zida ziti zomwe zikupezeka ku Strength Zone ya akatswiri ochitira masewera olimbitsa thupi?

Mutha kuyang'ana kumtunda, kutsika, kapena thupi lonse pamasiku anu ophunzitsira mphamvu. Kuti mupindule kwambiri ndi zolimbitsa thupi zanu, Flores akuwonetsa zolimbitsa thupi ziwiri za mphindi 30 zomwe zimayang'ana thupi lonse komanso mayendedwe apawiri-zolimbitsa thupi zomwe zimagwira ntchito minofu ingapo nthawi imodzi.

"Pamene mukukhala bwino, khalani ndi cholinga chowonjezera kuchuluka kwa gawo lanu, zomwe zikutanthauza kuonjezera kulemera komwe kumagwiritsidwa ntchito komanso kubwereza kwathunthu pamasewera olimbitsa thupi," akutero Flores. Kupita patsogolo mosalekeza motere kumabweretsa kupindula kwamphamvu komanso kumanga minofu yowonda.
Ngati muli ndi masiku ochulukirapo kuti mukhale ndi mphamvu ndipo mukufuna kuswa (makamaka ngati mukuyang'ana kumanga minofu), mukhoza kuchita tsiku lapamwamba la thupi ndi tsiku lochepa thupi, zomwe Hancock akusonyeza.
Pamasiku apamwamba a thupi lawo, ganizirani za zolimbitsa thupi zokankhira ndi kukoka, akutero Hancock. Kusuntha kumaphatikizapo kukankha, kukankha pachifuwa, kapena kuuluka pachifuwa. Zochita zokoka zimaphatikizapo mizere, kukoka-ups, lat pull-down, ndi osambira kapena supermen. Mutha kusakanizanso kusuntha kwa bicep ndi triceps masiku ano, akutero Hancock. Patsiku latsiku la thupi, ganizirani za kuchita masewera olimbitsa thupi, mapapu, ndi masewera olimbitsa thupi, monga kunyamula anthu akufa, akutero.

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Nthawi yopuma:

Kulola tsiku limodzi kapena tsiku lopumula ndikofunikira kuti chimango chanu chikhale bwino ndikumanganso. Hancock akukulimbikitsani kuti muwerenge mtengo wopumira wa mtima wanu (RHR) kuti muwone pomwe mwachira ndikukonzekereratu kuchita masewera olimbitsa thupi.
Otsatira ambiri azaumoyo ndi ma smartwatches amaimba nyimbo zolipiritsa pamtima ndikubwera ndi chidziwitso pamitengo yanu yopumira. RHR yanu ndi nthawi zosiyanasiyana zomwe mtima wanu umagunda mukamapumula. Njira yotsika ya RHR yomwe mtima wanu wapamtima umapopa magazi owonjezera mochepa kwambiri. Ichi ndi chizindikiro chapadera chomwe mukukhala athanzi, ndipo mtima wanu ukukulirakulira.
Ngati mukutsatira RHR yanu pafupipafupi, mutha kudziwa kuti imachulukitsidwa kwa maola ambiri kapena masiku angapo mutachita masewera olimbitsa thupi. Ndi tsiku lililonse, komabe ngati RHR yanu ikumenyedwa kasanu molingana ndi mphindi (bpm) kapena kupitilira pa RHR yanu yonse, ndiye kuti mukuchita mopambanitsa. Tengani tsiku lina lililonse lopumula ndikudikirira mpaka RHR yanu ibwerere kumalipiro ake atsiku ndi tsiku musanayambe kupita ku masewera olimbitsa thupi.
Ngakhale masiku opumula akuwonetsa nthawi yopanda ntchito kuchokera ku aerobic ndi mphamvu, sizitanthauza kuti muyenera kuchita popanda kukayika kalikonse. Gwiritsani ntchito masiku anu opumula pakugudubuza thovu, kutambasula, kapena kuyenda pang'ono ngati kuyenda kudutsa chipikacho kuti magazi anu aziyenda, akutero Hancock.
"Ndikusamalira khungu lanu mwachangu kuti muthe kupanga zoyeserera zomwe zikuwongolera zolinga zanu, kaya zikukhala zolimba kapena ayi, kupanga minofu yowonda, kukhala olimba, kapena kuchepa thupi," akutero. "Ndikofunikira kuti anthu azisamalira matupi athu, ndipo ndikofunikira kuti muwaphatikize ndikuphatikiza mitundu yosiyanasiyana."
Ngati mumakonda kuthamanga, muyenera kupitiliza maphunziro angapo. Ngati mumakonda kukweza zolemetsa zolemetsa, muyenera kupitiliza kukwera mtengo kwa mtima wanu ndi aerobic yowonjezera. "Matupi athu amayenera kugwirizana ndi zovuta, kotero ndikofunikira kuphatikiza zomwe zimakupangitsani kuti musinthe mawonekedwe," akutero.