Mibvunzo Yakajairika Yekusimudza Huremu kune Vanotanga Vakagadzirira Kudzidzisa Zvinorema

Zvemukati

• Ndinofanira kutanga kurovedza muviri kwangu nemasimbi kana cardio?
• Zviyereso zvemahara kana michina?
• Ndinofanira kuzorora kwenguva yakareba sei pakati pemaseti?
• Ndinofanira kuwedzera mutoro kangani?
• Ndeipi nguva yakanakisa yezuva yekusimudza masimbi?
• Ndinoda chivara?
• Ndini ndinofanira kunzwa kurwadziwa mushure mekurovedza muviri?
• Ini ndinofanira kudzidzisa abs yangu zuva nezuva?
• Compound maekisesaizi sekudhonza-kumusoro kana maekisesaizi ega semitsetse?
• Ndingaite sei kuti ndidzivise runhare pamaoko angu?
• Ndeapi akanakisa kupora mafambiro?
• Ongororo ye

Nomuzvarirwo, vazhinji vedu tinosangana nekukanganisika chiriporipapo patinotanga kutarisana nemhando dzakasiyana dzezviyereso uye zvakaoma-ku-nhamba michina kujimu. Neraki, Iyo Nyowani Sayenzi Yakasimba, chinyorwa chakakosha cheSHAPE, inonyura mune yako ese ekutanga mibvunzo yekusimudza uremu. Hezvino izvo zvaunoda kuziva kuti utange kupomba simbi, uye unogona kutarisa nyaya iyi nezvimwe kubva kune yakakosha chinyorwa pamastand izvozvi.

Ndinofanira kutanga kurovedza muviri kwangu nemasimbi kana cardio?

Kana chinangwa chako chekutanga chiri chekusimudzira simba uye kuvaka mhasuru yakaonda, tungamira kune iyo uremu rack kutanga, kuraira mukurumbira murairidzi Jay Cardiello. "Kana iwe uchinge wapera kubva kune yako cardio chikamu, unenge uchibaira fomu, kutonga, kuenzanisa, uye chengetedzo kana iwe uchichinjira kune zviyereso-zvese izvo zvinogona kukonzera kukuvara," anodaro. Iwe unogona kurova treadmill mushure mekupedza kusimudza kana kuwedzera seti yekusvetuka jack pakati pesimba kurovedza kuti uwane zvakanakisa zvepasirese nyika. (Yakabatana: Zvinoenderana here Kuti Ndeupi Kurongeka Kwaunoita Ma Exercises MuKushambidzira?)

Zviyereso zvemahara kana michina?

Iko kusimudzira kune "kushanda kwehutano" zviitiko zvakaita seCrossFit uye kettlebells zvinoreva kuti avo tambo teki michina yawana yakasurukirwa kunhandare. Madumbbells nemabarbell, pamwe nemidziyo yakaita seTRX, zvinoda kuti udzikame mundege dzese dzinofamba, anodaro Brad Schoenfeld, Ph.D., mubatsiri wepurofesa wesainzi yekurovedza muviri paCUNY Lehman College muNew York City. "Maekisesaizi aya anowanzo tora tsandanyama dzakawanda pane inofananidzwa nemashini-based movement," anotsanangura kudaro. Kugadzira aya mamhasuru ekudzikamisa kwakakosha zvese zvinoshanda (kusimudza bhegi rinorema remagirosari) uye aesthetically (abs yako inowana zvishoma zvinotsanangurwa mumafambiro aya futi). Asi usatendeudzira musana wako kune iwo masisitimu ehuremu zvachose. Machina anopa kugadzikana uye rutsigiro, saka kana iwe uchingotanga kudzidzira kana uine zvausingakwanise, iwo sarudzo yakanaka. (Inoenderana: 7 Exercise Machines Ari Chaizvo Anokosha Nguva Yako)

Ndinofanira kuzorora kwenguva yakareba sei pakati pemaseti?

Kugadzira chirongwa chako chesimba kunosanganisira kufunga nezvekuti ndezvipi zviitwa zvauchazoita uye nenzira kwayo. Asi iyo nguva yekuzorora pakati pemaseti yakakoshawo kuti uwane mibairo yakanaka, anodaro Gabrielle Fundaro, Ph.D., nyanzvi yemitambo inosimbisa chikafu uye murairidzi wezvehutano uye chipangamazano wekambani yekusimbisa muviri nehutano Renaissance Periodization. Kana yako nhamba-imwe chinangwa chiri chekuvaka simba, tora chero maminetsi matatu pakati pemaseti kubvumira maseru esimba masystem kuti apore sezvo uri kushandisa zvinorema zvinorema uye mashoma reps (mashanu kusvika masere). Kana iwe uine hanya zvakanyanya nekukura kwemhasuru kana kuchengetedza mhasuru uchidya, namatira kune repakati repakati (masere kusvika gumi nemaviri reps) uye mapfupi nguva yekuzorora (ingangoita imwechete kana maviri maminetsi pakati pemaseti). Kuzorora kwemasekondi makumi matatu kwakanaka kana kudzidziswa kwako kwetsandanyama kutsungirira-yepamusoro reps (15-25) uye kureruka uremu. Kana kuti edza super-setting, umo iwe unozorora rimwe boka remhasuru paunenge uchishanda imwe (sekuita mabhenji mashini anoteverwa nemitsara). Pasinei nekushanda kwako, "usaregeredza" kuzorora kwako: Unoda kuti ugadzirire mupfungwa seti inotevera uye ugare wakatarisa.

Ndinofanira kuwedzera mutoro kangani?

Kusimuka kusvika pahuremu hunotevera pane rack kana muchina kunogara kuchikurudzira, asi chenjera kuti hausi kuita zvakawandisa nekukurumidza, anodaro Julia Ladewski, murairidzi akasimba uye akagadzika anogara muHighland, Indiana. "Kana iwe uchikwanisa kupedzisa zvese reps museti ine huremu hwakati uye pasina kurasikirwa nefomu yako, iwe unofanirwa kuedza kuwedzera uremu nguva inotevera paunoita kurovedza muviri." Zvechokwadi, pane imwe nguva, iwe ucharova rusvingo. "Kana fomu rako rakatyoka, mira uzorore kana kuongorora zvakare kuti mangani ma reps aunofanirwa kunge uchiita," Ladewski anodaro. Mavhiki mana kusvika masere ega ega, kumashure o uye rega muviri wako upore kwemavhiki mashoma. (Inoenderana: Kakawanda Sei Unofanira Kuita Kurema Kurema Kudzidzira Kushanda?)

Ndeipi nguva yakanakisa yezuva yekusimudza masimbi?

Ongororo dzakawana kuti kupomba simbi munguva dzemasikati. inogona kukubatsira kuti uwedzere kusimba sezvo mazinga e cortisol (iyo hormone inokonzera kuputsa mhasuru tishu sechikamu chebasa rayo mukugadzirisa shuga yeropa) yakaderera mumaawa ekutanga-manheru. Zvichakadaro, testosterone-kiyi yekuvaka mhasuru, kunyangwe mumadzimai-inodonha sezvo zuva richienderera mberi, asi ine chiyero chepamusoro kune cortisol manheru. Ramba uchifunga kuti zvizhinji zvezvidzidzo maererano nesimba uye wachi yemuviri yedu yechisikigo (kana circadian rhythms) inoitwa pavarume, saka mibairo mimwecheteyo haina kuvimbiswa kuvakadzi. Kana ukasarudza kushanda kunze mangwanani (kana kuti ndiyo nguva chete yaunogona), saka ndiyo nguva yekufamba. "Vamwe vanhu vanosarudza kurovedza muviri mangwanani, vamwe semasikati ekupedzisira kana manheru-zvinongoenderana nekuti paunonzwa zvakanaka," anodaro Marci Goolsby, MD, chiremba mukuru wemishonga yemitambo paChipatara Chekuvhiya Kunokosha muNew York City. Yake imwe caveat: "Dzivisa kurovedza muviri zvine simba padyo nemubhedha nekuti zvinogona kukuchengetedza iwe kumuka." Uye ipapo haumbofi wakasvika kune yekurovedza kana alarm yako ichirira. (Zvakabatana: Zvazvinoreva *Chaizvo* Zvinoreva Kana Iwe Uchida Kushanda Kunze Mangwanani vs. Husiku)

Ndinoda chivara?

"Kana iwe uri kushanda neakakura uye anorema mukomboni kufamba senge squats kana bhenji michina, mhinduro ndeyekujeka hongu!" anodaro Ladewski. Kuva nemumwe munhu anokutarisira kunoreva kuti vanogona kubatsira kana chimwe chinhu chikatadza (semuenzaniso, tsoka yako inotsvedza kana kuti kubata kwako kuregedzeka), uye kungoziva kuti pane mumwe munhu kunowedzera chivimbo chako chekuremerwa kana kuita imwezve rep. Kana iwe usina spotter, ita ako makuru anosimudza mumushini weSmith kana rack neechengetedzo njanji kuti ubate huremu-ingangoitika.

Ndini ndinofanira kunzwa kurwadziwa mushure mekurovedza muviri?

Iwo maronda iwe unonzwa iwo zuva kana maviri mushure mekunyanyisa kuita Workout zvinonzi zviri pamutemo kunonoka kutanga musuru kusuwa (DOMS). "Pfungwa yekusimbisa kudzidzira ndeyekuti iwe uri kubvarura chimwe chinhu nekugadzira micro-trauma mumhasuru," anodaro nyanzvi yezvehutano uye yekudya Harley Pasternak, munyori we The Body Reset Diet. "Kana mhasuru yapora, ichapora yakasimba uye yakasimba kupfuura zvayaiva pakutanga." Saka kurwadziwa kunoreva kuwana. Asi kurwadziwa kwakanyanya kana kuti kwete bilateral-kureva, kune rumwe rutivi rwemuviri wako asi kwete rumwe-kunogona kuva chiratidzo chekukuvara. Kana iwe uchinzwa zvakajairika DOMS kusuruvara mune mhasuru, ligament, kana tendon, unogona kuenderera mberi uchishanda wakakomberedza, Pasternak anodaro, nekutarisa kune rimwe boka remhasuru kwemazuva mashoma. (Zvakafanana: Zvakanaka here Kuwana Massage Kana Iwe Uri ~Chaizvo~ Kurwadza?)

Ini ndinofanira kudzidzisa abs yangu zuva nezuva?

Kana iwe wakagadziriswa kuita crunches zuva rega rega, ungangoda kufungisisa izvo. "Kufanana nemapoka ese emhasuru, pane chinhu chakadai sekudzidziswa kwakanyanya; hauzoone mamwe mabhenefiti nekudzidzisa nyama dzemudumbu zuva nezuva," anodaro Fundaro. Kuwedzera kune epakati-centric inofamba senge mapuranga uye mabhasikoro, yako abs inotarirwa kuburikidza nebasa risingaitwe panguva yekufamba senge squats uye kufa. Zano raFundaro: Chengetedza ab-yakatarwa kudzidziswa kwemazuva matatu kusvika mashanu pavhiki, uchivavarira matatu kusvika mashanu maseti eisere kusvika makumi maviri reps imwe neimwe. Uye rangarira kuti hapana chinhu chakadai sekudzora gwapa-zvese zvinyoro munyika hazvikupe iyo matanhatu-mapaki kana vakahwanda pasi pemafuta emuviri. Kuchengeta chikafu chako chakachena uye yako Workout yakatenderedzwa zvinobatsira kuwana mhedzisiro iwe yaunoda.

Compound maekisesaizi sekudhonza-kumusoro kana maekisesaizi ega semitsetse?

"Zvese zvine mabhenefiti, asi zvinoenderana nechinangwa chako," anodaro Ladewski. Kana chinangwa chako chiri chekuvaka simba rakazara, ita mafambiro ekuumba senge kudhonza-kumusoro kutanga kuitira kuti fomu rako risakanganiswa, nekuti kuzviparadzanisa nemaitiro kunopedza tsandanyama diki dzinotsigira dzaunoda kupfuura nemumatanho makuru iwayo. Kana iwe uchifarira aesthetics, ita zvekuzviparadzanisa pekutanga-vanoisa pfungwa pachidimbu chaicho chaunoda uye kudzivirira kusaenzana kwemhasuru.

Ndingaite sei kuti ndidzivise runhare pamaoko angu?

"Calluses anobatsira zvakanyanya nekuti anobatsira kubata," anotsanangura kudaro Fundaro. Zvakadaro, ungangodaro usingade kuti maoko ako aite senge anotema miti. Panguva yekudzidziswa, pfeka magirovhosi kana wraps kudzivirira izvo zvisingakanganise kubata kwako. Gare gare, nyudza maoko ako mumvura inodziya neEpsom munyu kupfavisa ganda, wozora zvinyoro nyoro nedombo repumice. Uye moisturize maoko ako zuva nezuva. Usambofa wakatora yako calluses-zvinongoita kuti zviome uye zvinogona kutungamira kuhutachiona.

Ndeapi akanakisa kupora mafambiro?

Wakauraya chikamu chako chekupedzisira chesimba. Makorokoto! Ikozvino basa chairo rinotanga nekuti mazuva ausingaite ndipo paunotanga kusimba. "Paunenge uchirovedza muviri, mhasuru dzako dzinopinda mu microtrauma. Mushure mezvo, izvo zvinozivikanwa semasiraiti setiraiti zvinokanganisa kunzvimbo dzakakanganiswa kuti zvigadzirise mhasuru," anodaro Jessica Matthews, chipangamazano mukuru wehutano hwakabatana kuAmerican Council on Exercise. Asi izvi zvinogona kuitika chete kana iwe wakazorora. Mazhinji emazuva ako e "off" anofanirwa kusanganisira kushingaira kupora, izvo zvinoreva kuderera-kusimba kufamba kwakadai sekukwira bhasikoro nyore kana kufamba nembwa, pamwe chete nekushanduka-shanduka uye kufamba kwemaitiro sekutambanudza chiedza, yoga, kana foam rolling. Izvi zviitiko zvinowedzera kutenderera uye zvinobatsira mukuunza zvakakosha mumisungo yako kuti zvigadzirise nekukurumidza, Matthews anodaro. Ita kuti mwoyo wako ukwire zvishoma uye usunungure kusimba, asi usadikitira zvakanyanya. (Related: Common Foam Rolling Mistakes Iwe Ungangove Uchiita)

Ongororo ye