Chidzidzo Chitsva Chinozivisa Chimwezve Chikonzero Chaunofanirwa Kusimudza Zvakanyanya

Zvemukati

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Kana zvasvika pakusimudza zvinhu, vanhu vane * mhando dzese * dzemafungiro nezvenzira yakanakisa yekusimba, kuvaka mhasuru, uye kuwana tsananguro. Vamwe vanhu vanosarudza kuita dzokororo yepamusoro yezviitwa zvavo nezviremu zvakareruka, nepo vamwe vangada kuita mareps mashoma ane huremu hwakanyanya. Uye mashoko akanaka ndeokuti sainzi yakaratidza kuti nzira dzese dziri mbiri dzinoshanda pakubatsira vanhu kuwana tsandanyama uye kusimba. Muchokwadi, imwe ongororo muPLoS One yakaratidza kuti kureruka kurema kunogona kunge kuri zvimwe inoshanda pakuvaka tsandanyama. (Zvinotaridza senge iwo maoko ekurovedza muviri mune barre uye bhasikoro kirasi inoshanda.) Zvakadaro, kumwe kutsvagurudza kunoti avo vanosimudza zvinorema vanowanzoona kufambira mberi musimba ravo kwenguva pfupi (inokurumidza #kuwana), kunyangwe kana mhasuru yakaenzana kune avo vanosimudza chakareruka. (FYI, hezvino zvikonzero zvishanu nei kusimudza zvinorema * hazvizoiti* kuti uwedzere.)

Hazvina maturo kutaura, nzira yakanakisisa yekuvaka simba uye mhasuru inyaya inokakavadzana munharaunda yekurovedza muviri, neTracy Andersons yenyika yefitness mune imwe kona uye CrossFit varairidzi mune imwe. Asi ikozvino, chidzidzo chitsva chichangobva kuburitswa mukati Miganhu muPhysiology iri kupa imwe poindi mukufarira vanosimudza zvinorema. Vatsvakurudzi vanotenda kuti kana iwe ukasimudza zvinorema, iwe uri kunyatsogadzirisa kugadzirisa hurongwa hwako hwemagetsi, zvinoreva kuti zvinotora zvishoma kushanda kuti mhasuru dzako dzisimudze kana kushandisa simba pane munhu anoshandisa zviremera zvakareruka.

Vakasvika sei pamhedziso iyoyo, ungabvunza. Zvakanaka, vaongorori vakatora varume makumi maviri nenomwe uye vakaita kuti vadzidziswe pamushini wekuwedzera gumbo kwemavhiki matanhatu, vachiita makumi masere muzana yeavo mumwe rep max (1RM) kana makumi matatu muzana. Katatu pasvondo, vakaita maekisesaizi kusvika vakundikana. (Oof.) Kukura kwemhasuru mumapoka ose maviri kwakanga kwakangofanana, asi boka rakanga richiita kurovedza muviri pakurema kwakawedzera 1RM yavo pakupera kwekuedza neanenge 10 mapaundi akawanda kupfuura boka rezasi rinorema.

Panguva ino, mhedzisiro yacho yaitarisirwa kwazvo, zvichibva pakutsvagurudza kwakapfuura, asi apa ndipo panowana zvinhu zvinonakidza. Nekushandisa magetsi emagetsi, vaongorori vakakwanisa kuyera kuti ingani yesimba rese raigoneka iro vatori vechikamu vaishandisa panguva iyi bvunzo dze1RM. Iyi yekuzvidira yekumisikidza (VA), sekudanwa kwazvinoita, zvinoreva zvinoreva kuti simba rakadii iro vatambi vanokwanisa kushandisa panguva yekurovedza muviri. Sezvazvakazoitika, ivo vairema vaisimudza vakakwanisa kuwana zvimwe VA kubva pamhasuru yavo. Chaizvoizvo, izvo zvinotsanangura chikonzero nei vanhu vanosimudza ruzivo rwakakura kuwana zvakakura - sisitimu yavo yetsinga inorongedzerwa kuvabvumira shandisa zvakawanda zvesimba ravo. Akanaka kupora, handiti? (Kufunga nezvekutanga? Hedzino nzira 18 dzekusimudza uremu dzichashandura hupenyu hwako.)

Uye kunyangwe kutsvagurudzwa kwakaitwa pavarume, hapana chikonzero chekufunga kuti mhedzisiro yacho haizove yakafanana kana yakafanana kune vakadzi, anodaro Nathaniel D.M. Jenkins, Ph.

Saka izvi zvinorevei kwauri uye nekushanda kwako? "Mushure mekusimudza nezvirema zvinorema, zvinogona kutora simba shoma kuti ubudise simba rakafanana," anodaro Jenkins. “Saka, kana ndikanhonga dumbbell yemapaundi makumi maviri ndikatanga kuita mabiceps curls ndisati ndadzidziswa uyezve mushure memavhiki akati wandei ekudzidziswa, zvingave nyore kuzviita kechipiri kutenderera mushure mekudzidziswa nehuremu hunorema zvichienzaniswa nehuremu. " Izvo zvinogona zvakare kududzira kuita zviitwa iwe zvaunoita muhupenyu hwako hwezuva nezuva hwekutakura, kutora mwana wako, kufambisa fenicha-yakati rebei, anodaro, nekuti haufanire kushanda zvakaoma kuti basa riitwe. Zvinonzwika zvakanaka kwatiri.

Chekupedzisira, kusimudza masimbi anorema kunogona zvakare kukubatsira kuti ushandise nguva yaunoshandisa mukurovedza muviri, anodaro Jenkins. Imhaka yekuti iwe unogona kusimba nekukurumidza uchiri kuwedzera tsandanyama yako, zvese uchiita mashoma reps-saka uchipedza nguva shoma uchishanda kunze. Zvinotaridza kunge chibvumirano chinotapira kwatiri, kunyanya kune chero munhu ane chipatapata chirongwa. Uye kana uchida zvinogutsa, hezvino zvikonzero zvisere nei uchifanira kusimudza masimbi anorema.

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