11 Hutano Hukuru uye Kukosha Kubatsirwa kweKusimudza Masimbi

Zvemukati

• Zvakanakira Kusimudza Masimbi
• 1. Uchachenesa Mafuta Akawanda Emuviri
• 2. ... Uye Iwe Unonyanya Kurasikirwa Nemuviri Wenyama
• 3. Misumbu Yako Inotaridzika Zvakanyanya Kutsanangurwa
• 4. Uchapisa MaCalori Akawanda Kupfuura Cardio
• 5. Uchasimbisa Mapfupa Ako
• 6. Uchawana Simba, Obv
• 7. Uchadzivirira Kukuvara
• 8. Iwe Uchave Unomhanya Nani
• 9. Muchawedzera Kugadzikana Kwako
• 10. Uchawedzera Moyo Utano
• 11. Uchanzwa Simba
• Ongororo ye

Kwete kusaremekedza cardio, asi kana iwe uchida kuputika mafuta, pinda muchimiro, uye kusvetuka chipingamupinyi chose chinouya nenzira yako - mukati nekunze kwekurovedza muviri - simba rekudzidzisa nderezvazviri. Uye nyanzvi dzinobvumirana: Kusimudza zvinorema kune zvakanakira mabhenefiti! Iwe haugone kuvhura chero yemagariro midhiya yekudya pasina humwe hutano hwemuviri, kana mutambi anokuudza kuti upinde muchikepe kwete chete nekusimudza masimbi asi kusimudzazvinoremauremu.

Asi ndezvipi chaizvo zvakanakira kusimudza masimbi? Uye iwe unofanirwa kuzviyedza here kana iwe uchitofara neako azvino maitiro ekuita basa? Pano, zvingangoita gumi nezvikonzero zvinokukurudzira kuti utore iwo anorema dumbbells.

Zvakanakira Kusimudza Masimbi

1. Uchachenesa Mafuta Akawanda Emuviri

Vaka mhasuru yakawanda uye iwe uchachengeta muviri wako uchipisa mafuta zuva rese - ndiyo sainzi iri kumashure nei kusimudza masimbi kuchipisa mafuta akawanda kupfuura mamwe akawanda mafitness modalities. (Heino sainzi yese seri nei tsandanyama ichikubatsira kupisa mafuta nemacalorie.)

“Kusimudza masimbi kunogona kuwedzera huremu hwemuviri wako wakaonda, izvo zvinowedzera nhamba yemakoriyori auri kupisa mukati mezuva,” anodaro Jacque Crockford, C.S.C.S. uye mutauriri weAmerican Council on Exercise. Kupisa mamwe macalorie post-Workout uye kuvaka mhasuru? Ndiyo nzira yechokwadi yekuwana muviri waunoda.

Mukutsvakurudza kwechangobva kuitika pamusoro pehuwandu hwehuwandu hwehuwandu hwevanhu vakuru (makore makumi matanhatu nepamusoro), kusanganiswa kwekudya kwakaderera-koriori uye kurovedza uremu kwakaguma nekurasikirwa kukuru kwemafuta kupfuura kusanganiswa kwekudya kwakaderera-koriori uye kushanda kwekufamba, maererano nekuongorora kwe2017 kwakabudiswa. mujenariKufutisa. Vakuru vaifamba panzvimbo yekuremerwa vakadzidziswa vakarasikirwa nechiyero chakafanana chehuremu-asi chikamu chikuru chekurasikirwa kwehuremu chaisanganisira kuonda kwemuviri. Zvichakadaro, vakuru vakaita simba rekudzidziswa vakachengetedza mhasuru uku vachirasikirwa nemafuta. Izvi zvinoratidza kuti kudzidziswa kwesimba kuri nani pakubatsira vanhu kurasikirwa nemafuta emudumbu zvichienzaniswa necardio nekuti nepo kurovedza muviri kweaerobic kuchipisa mafuta nemhasuru, kusimudza uremu kunotsva kungoda mafuta chete.

2. ... Uye Iwe Unonyanya Kurasikirwa Nemuviri Wenyama

Kunyange chiri chokwadi kuti iwe haugone kuona kudzikisira - muviri wako unozvarwa uine nzvimbo dzakatangira kuberekwa inoda kuchengeta mafuta zvichibva pane zvakaurayiwa - chidzidzo cheUniversity yeAlabama chakawana kuti vakadzi vanosimudza masimbi vakarasikirwa nemukati memudumbu. mafuta (akadzika dumbu mafuta) kupfuura avo vakangoita cardio. Kupisa mafuta akawanda emudumbu kunogonawo kuita kuti uremu huremekedze kubva pakusimudza masimbi. Uye mabhenefiti ekusimudza masimbi haamire ipapo. Iwe unovaka imwe yakatsanangurwa tsandanyama yemuviri, asi zvakare inoderedza njodzi yako yeshuga, metabolic syndrome, uye mamwe kanzira. (Tisingarevi, kusimudza masimbi anorema kunotora musimboti wako, kukupa iwe abs Workout pasina kana kuedza.)

Kudzidziswa kwesimba kunogona kuve nemukurumbira wekuita vakadzi "kuwanda," asi hachisi chokwadi. Kunyanya uremu hwako hunobva mumhasuru (panzvimbo pemafuta) unenge wakaonda. “Kutaura zvazviri, uremu hwemuviri hunowanzokwira nekudzidziswa simba, asi saizi yehembe inodzika saizi imwe kana mbiri,” anodaro Holly Perkins, C.S.C.S. muvambi weVakadzi Simba Renyika. Uyezve, zvakaoma kuti vakadzi vawane muviri-muvaki wakakura. "Vakadzi vanogadzira inenge 5 kusvika ku10 muzana yehuwandu hwevarume ve testosterone, kuderedza simba redu rekuvaka tsandanyama kana tichienzaniswa nevarume," anodaro Jen Sinkler, murairidzi wekusimudza maOlympic, murairidzi wekettlebell, uye munyori weSimudza Zviidzo Nokukurumidza. Kuti uwane zvakanyanya saizi, iwe unenge uchitoda kugara muimba yekuremera. (Humwe humbowo: Chii Chaizvo Chinoitika Kana Vakadzi Vachisimudza Kurema Kwakasimba)

3. Misumbu Yako Inotaridzika Zvakanyanya Kutsanangurwa

Kuda akaonda, akatsanangurwa tsandanyama pavakadzi vakakwana? "Kana vakadzi vachida tsanangudzo yakawanda, vanofanira kusimudza zvakanyanya sezvo vasingakwanise kuwana mhasuru dzakakura nekuda kwemazinga e testosterone," anodaro Jason Karp, nyanzvi yezvemuviri uye munyori. "Saka, kusimudza zvinorema kune mukana wekuita kuti vakadzi vanyatsotsanangurwa." (Zvakakomba. Heino chikonzero nei uchikwanisa kusimudza zvinorema uye usinga wande.)

Kana iwe uchida humwe humbowo, tarisa iyi vhidhiyo neyemaviri-nguva Reebok CrossFit Mitambo mukwikwidzi Annie Thorisdottir, uyo ane muviri wakakura uye zvirokwazvo haatye kukanda zvakakomberedza zvirema zvinorema.

4. Uchapisa MaCalori Akawanda Kupfuura Cardio

Kungogara pachigunwe chako uchiverenga izvi, urikupisa macalorie - kana ukasimudza masimbi, ndiko kuti. (Ona: Iyo Sayenzi Inodzosera Kunze Kwekupisa)

Unogona kupisa macalorie akawanda panguva yako 1-awa cardio kirasi kupfuura iwe waizosimudza masimbi kweawa, asi chidzidzo chakaburitswa mukatiThe Journal of Strength uye Conditioning Research vakawana kuti vakadzi vanosimudza masimbi vakapisa avhareji yemamwe zana zvachose macalorie panguva yemaawa makumi maviri nemana mushure mekudzidza kwavo kwapera. Chimwe chidzidzo chakaburitswa muInternational Zvinyorwa zveMitambo Chikafu uye Metabolismvakawana kuti, kutevera 100-miniti kudzidziswa simba, vakadzi vechidiki basal metabolic rate spiked ne 4.2 muzana kwemaawa 16 mushure maekisesaizi-kupisa anenge 60 mamwe macalorie.

Uye mhedzisiro yeiyi bhenefiti yekusimudza masimbi inokudzwa kana iwe ukawedzera mutoro, sekutsanangurwa kwazvakaitwa muchidzidzo mumagaziniMishonga & Sayenzi muMitambo & Exercise. Vakadzi vakasimudza huremu hwemareps mashoma (85 muzana yemutoro wavo mukuru we8 reps) vakapisa zvakapetwa kaviri macalorie akawanda mukati memaawa maviri mushure mekurovedza muviri kupfuura pavakaita mamwe mareps aine huremu hwakareruka (45 muzana yemutoro wavo mukuru 15 reps). (Kumusoro zvinotevera: 7 Zvakajairika Musuru Ngano, Busted.)

Sei? Huremu hwemhasuru yako inonyanya kutarisisa kuzorora kwako kwemetabolism - mangani macalorie aunopisa nekurarama nekufema chete. "Kana uine mhasuru yakawanda, muviri wako unowedzera simba," anodaro Perkins. "Zvese zvaunoita, kubva pakukwesha mazino kusvika pakurara kusvika pakutarisa Instagram, unenge uchipisa macalorie akawanda," anodaro Perkins.

5. Uchasimbisa Mapfupa Ako

Kusimudza huremu hakungodzidzise mhasuru dzako chete; inodzidzisa mapfupa ako. Paunoita curl, semuenzaniso, mhasuru dzako dzinodhonza pamapfupa ako emaoko. Masero ari mukati memapfupa iwayo anoita nekugadzira masero matsva emapfupa, anodaro Perkins. Nokufamba kwenguva, mapfupa ako anova akasimba uye akaoma.

Chinokosha cheiyi kusagadzikana, sekutsvagurudza kwakaratidza kuti kusimudza masimbi anorema nekufamba kwenguva hakungogadzirise mapfupa chete asi kunogona kuvaka pfupa nyowani, kunyanya muboka rine njodzi huru revakadzi vemashure-menopausal. (Psst ... Yoga ine mamwe mapfupa ekusimbisa mapfupa zvakare.)

6. Uchawana Simba, Obv

Kusimudza masimbi akareruka kune mamwe reps kwakanakira kuvaka mhasuru kutsungirira, asi kana iwe uchida kuwedzera simba rako, kuwedzera yako uremu mutoro kwakakosha. Wedzera maekisesaizi emukomboni akadai sema squats, anofa, uye mitsara kune zvinorema zvinorema uye iwe unozoshamisika nekukurumidza kwauchaita kuvaka simba. (Hezvino izvo zvinonyanya kukosha sekusimudza zvinorema uye kangani zvaunofanira kuzviita.)

Iyi chaiyo bhenefiti yekusimudza masimbi ine mubairo mukuru. Zviitiko zvezuva nezuva (kutakura girosari, kuvhura gonhi rinorema, kusimudza mwana) zvichava nyore-uye iwe uchanzwa sesimba risingamisikike, zvakare.

7. Uchadzivirira Kukuvara

Achy mahudyu uye mabvi anorwadza haafanire kunge ari chikafu chemangwanani ako kumhanya. Kusimbisa mhasuru dzakakomberedza uye kutsigira majoini ako kunogona kubatsira kudzivirira kukuvara nekukubatsira iwe kuchengetedza fomu yakanaka, pamwe nekusimbisa kubatana kwekuvimbika. (Yakabatana: Tsamba Yakavhurika Kune Vakadzi Vari Kutya Yeiyo Kurema Kamuri.)

Saka enda kumberi, squat pasi. Mabvi ako achakutendai. "Kudzidziswa simba kwakaringana ndiyo mhinduro yezvinhu zvakabatana," anodaro Perkins. "Tsimba dzakasimba zviri nani kubata majoini ako panzvimbo, saka haufanire kunetseka nezvebvi rako richisimuka panguva yako inotevera kumhanya."

8. Iwe Uchave Unomhanya Nani

Izvi zvinogona kunge zviri bhenefiti inokatyamadza yekusimudza masimbi kune vamwe vamhanyi venguva refu, asi ndeimwe isingafanirwe kufuratirwa. Tsimba dzakasimba dzinoreva kuita kuri nani - nguva. Nheyo yako ichave iri nani kutsigira huremu hwemuviri wako uye chengetedza fomu yakanaka panguva yekumwe kurovedza (sekumhanya), uye maoko ako nemakumbo zvichave zvine simba. Zvakare, sezvo kudzidziswa kwesimba kuchiwedzera huwandu uye saizi yekoriori-ichirova mhasuru tambo inokonzeresa mashandiro ako, kudzidziswa kwesimba kunogona kukubatsira iwe kupisa mamwe macalorie panguva yako yekurovedza cardio, anodaro Perkins.

(Zvimwe: Mhanya muchimiro neiyi 30-Day inomhanya dambudziko - yakanaka kune vanotanga, futi!)

9. Muchawedzera Kugadzikana Kwako

Regedza murume akanyanya kubvaruka achigunun'una mukirasi yeyoga kweminiti chete. Vatsvagiri vanobva kuYunivhesiti yeNorth Dakota vakakwenenzvera kutenderera vachipesana nesimba-rekurovedza muviri uye vakaona kuti yakazara-renji yekumira yekudzidzira kurovedza inogona kuvandudza kuchinjika pamwe chete neyakajairika yako static yakatambanudza regimen.

Izwi rakakosha pano ndere "yakazara-range," anodaro Sinkler. Kana iwe usingakwanise kupedzisa kufamba kwakazara - kuenda kumusoro uye kusvika pasi - uine uremu hwakapihwa, ungangoda kushandisa dumbbell yakareruka uye kushanda kusvika pairi.

10. Uchawedzera Moyo Utano

Kurovedza muviri kwemoyo haisiyo yega kurovedza muviri iyo, zvakanaka, yemoyo. Muchokwadi, kudzidziswa kwesimba kunogona kukwidziridza moyo wako hutano, futi.Mune kumwe kuongorora kweAppalachian State University, vanhu vakaita maminetsi makumi mashanu nemashanu ehuremu-hwekudzivirira kuramba kurovedza muviri vakadzora BP yavo nezvikamu makumi maviri kubva muzana. Izvo zvakanaka se-kana zvisiri nani pane-zvinobatsira zvine chekuita nemapiritsi mazhinji eBP. (Inoenderana: Mashandisiro Aungaita Mahara Ekutora Mwoyo Kudzidzisa maMax Exercise Bhenefiti)

11. Uchanzwa Simba

Kukanda kwakatenderedza imwe simbi yakakomba hakungopi simba kuvanhu mumamuvhi. Kusimudza huremu hunorema - uye kuvaka simba semhedzisiro - kunouya nekuzvidzora kukuru, uye izvi zvinogona kungove zvakanakira kuburitsa masimbi pamusoro pezvimwe zvinhu zvekushongedza. Simba rako haringoratidzi chete mumuviri wako wakaonda, une toni, asiwo mumafungiro ako. (Ona: 18 Nzira Dzokusimudza Kurema Kuchachinja Hupenyu Hwako.)

"Simba rine nzira inosetsa yekubuda ropa munzvimbo dzese dzehupenyu hwako, munzvimbo yekurovedza muviri nekunze," anodaro Sinkler. Nekugara uchizvidzivirira pachako kuti uite zvinhu zvawaisambofungidzira kuti zvinoita, kuvimba kwako kunowedzera. “Kusimudza huremu kunokupa simba,” anodaro.

Ongororo ye