Kumbira Mudzidzisi Wenharaunda: Kumusoro Reps uye Mwenje Kurema vs. Kuderera Reps uye Kurema Kurema?

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Mubvunzo: Ini ndinofanira kunge ndichiita zvakawanda reps nehuremu huremu kana mashoma reps ane anorema masimbi? Ndokumbirawo mugadzirise gakava iri zvachose uye zvachose!

A: Mhinduro ndeyezvose! Kupesana nekutenda kwakakurumbira, kusanganisira kumwe kudzidzisa kwakasimba kwakadzika (reps reps, zviremerwa zvinorema) mune yako yekudzidzira maitiro kwete kukuita "kukura." Zvinogona kuita sezvinopesana, asi kusimudza zvinorema zvinogona kukubatsira iwe kuwana muviri wakaonda nekukurumidza.

Hongu pane zvisizvo, asi vakadzi vazhinji vanowanzo dzidzisa nezviremu zvakareruka (50-60 muzana yekugona kwavo kukuru) uye kudzokorora kwepamusoro (15-20+ reps paseti) pachiitwa chega chega. Maitiro aya haana kunyanya kukanganisa, uye ini ndinoaisa muzvirongwa zvevakadzi vangu nguva nenguva, asi chakashata ndechekuti inongokudziridza kugona kwemhasuru (mhando 1 kana kunonoka-kushinyisa tsinga dzemhasuru) uye nekuregeredza mhando 2 kana kutsanya -twitch tsandanyama tambo, izvo zvakakosha pakuvaka nyowani mhasuru nyama uye kukudziridza simba uye simba.

Ini ndoziva zvauri kufunga: Sei iwe uchida kuwedzera mhasuru nyama kana chinangwa chako chiri chekudzikisa huremu uye / kana kuwana mutete muviri? Mhinduro yacho yakapusa: Kuvaka mhasuru (kana kuti zvirinani kuchengetedza tsandanyama yako iripo) kwakakosha kune yako metabolism, rinova izwi rinoreva kushanduka kwemakemikari anowanikwa mumasero ako kupa simba kumuviri wako. Tsandanyama dzinoshanda zvakanyanya kupfuura mafuta. Mune mamwe mazwi, tsandanyama inoda macalorie sehuni kuti uzvitsigire, kunyangwe iwe uchangogara pamberi pekombuta yako. Uyezve, pondo yetenderedzwa yemhasuru yemhasuru inotora yakanyanya kushomeka nzvimbo mukati memuviri pane pondo yemafuta emafuta. Saka kudonhedza mafuta emuviri uye kuwedzera kuonda mhasuru ndiko kusanganisa kwekupedzisira kukubatsira kuwana yakaomarara, yakaonda vhezheni yako.

Unofanira kudzidzira sei kuti uwane zvakanakisa zvepasirese nyika? Ndafara kuti wabvunza. Mushure mekupedza inodziya inodziya kumusoro (tinya apa kune muenzaniso wakanaka), tanga yako simba rekudzidzisa chikamu nekuita imwe kana maviri akawanda-akabatanidzwa maekisesaizi senge squats, deadlifts, kana chinups. Ita matatu seti ine inorema kuramba (80-85 muzana yeako akanyanya kugona) kwe 6-8 kudzoka paseti. Iri zano rinokutendera iwe kunongedza iwo akakosha erudzi rwechipiri mhasuru tambo kana uchidzikisira iyo (yatove diki) inogona kuita yakawandisa mhasuru kukura.

Pa peji rinotevera, iwe unowana muenzaniso weiyo yakazara-muviri kudzidzisa chikamu chingaratidzika senge kushandisa nzira iyi.

Yakazara-Muviri Workout yeMaximum Mhedzisiro

Iwe uchada: Cable muchina, dumbbells, Swiss bhora

Inoshanda sei: Ita uku kurovedza katatu pavhiki pamazuva asingateedzane kwemavhiki matatu akazara. Pakati pevhiki rekutanga, zorora kwemasekondi makumi matatu pakati pekutanga uye kwechipiri kurovedza muviri muB uye C mini-maseketi. Deredza nguva iyoyo yekuzorora kusvika pamasekondi makumi maviri mukati mevhiki mbiri uyezve kusvika kumasekondi gumi kwevhiki rechitatu. Nekugadzirisa nguva dzekuzorora, iwe zvishoma nezvishoma unomanikidza muviri wako kuita basa rakafanana munguva shoma. Iyi sarudzo ichawedzera zvido zvemagetsi (iyo caloric expenditure) yeiyo Workout. Nakidzwa!

A1) Kufa

Seti: 3

Reps: 6-8

Nguva yekuzorora: 75 masekondi

B1) Reverse Lunges

Inoisa: 3

Reps: 10-12 / padivi

Nguva yekuzorora: 30 masekondi

B2) Pushups

Inoisa: 3

Reps: Zvizhinji sezvinobvira nefomu yakakodzera

Nguva yekuzorora: 30 masekondi

B3) Yakamira Cable Chiso Inodhonza

Inoisa: 3

Reps: 12-15

Nguva yekuzorora: 60 masekondi

C1) Romanian Deadlifts neDumbbells

Seti: 3

Kudzoka: 10-12

Nguva yekuzorora: 30 seconds

C2) Dumbbell Bhegi Press

Inoisa: 3

Reps: 12-15

Nguva yekuzorora: 60 masekondi

C3) Swiss Bhora Kuburitsa

Inoisa: 3

Reps: 12-15

Nguva yekuzorora: 60 masekondi

Mudzidzisi wega uye murairidzi wezvesimba Joe Dowdell ndomumwe wevanonyanya kutsvakwa - mushure mehunyanzvi hwekusimba munyika. Maitiro ake anokurudzira ekudzidzisa uye hunyanzvi hwakasarudzika hwakabatsira kushandura vatengi vanosanganisira nyeredzi dzeterevhizheni nefirimu, vaimbi, vamhanyi ve pro, maECO, uye epamusoro mamodheru emafashoni kubva pasirese. Kuti udzidze zvakawanda, tarisa JoeDowdell.com.

Kuti uwane matipi ehunyanzvi akasimba nguva dzese, tevera @joedowdellnyc pa Twitter kana kuve fan of rake Facebook peji.

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