Ndeupi musiyano uripo pakati peMuscular Endurance uye Musimba Simba?

Zvemukati

• Chii chinonzi muscular endurance?
• Sei ndichida muscular endurance?
• Ndingaite sei kuti ndiwedzere tsandanyama kutsungirira?
• Chii chinonzi musimba simba?
• Nei ndichida simba remhasuru?
• Ndingaite sei kuti ndiwedzere musimba simba?
• Ndinofanira kushanda kangani pane zvese izvi?
• Ongororo ye

Parizvino, iwe unoziva kuti kudzidziswa kwesimba kwakakosha. Ehe, inokupa iwe yakapfava mhasuru, asi kutsvagurudza kunoratidza kuti kugara uchisimudza zviyereso kune boka rezvibatsiro zvehutano zvinopfuura kupfuura aesthetics. Nechemumoyo, mamwe makirasi ekusimba eboka kupfuura nakare kose ari kubatanidza uremu muzvirongwa zvavo. Kunyange makirasi akatarisana necardio haazezi kupa vatengi zvishoma zvishoma oomph-asi kana iwe ukasimudza 3- kusvika 8-pound uremu pabhasikoro rinotenderera kwemaminetsi mashanu kana kupfuura, uri kudzidzisa tsandanyama dzako zvakasiyana zvakanyanya pane paunenge uchidzidzira. tiri kuburitsa bhaisikopo rimwe rinorema-bhenji.

Izvo hazvireve kuti imwe mhando yekudzidzira iri nani pane imwe, uye zvirokwazvo hazvireve kuti iwe unofanirwa kunamatira kune imwe yekudzidzira maitiro nguva dzese. Muchokwadi, izvo zvinogona kukuvadza kufambira mberi kwako, sezvo iwe uchida zvese kutsungirira kwemhasuru uye simba muhupenyu hwako hwezuva nezuva. Asi chii, chaizvoizvo, musiyano pakati pezviviri izvi?

Mienzaniso: "Kugara wakamira zvakanaka, kana kufamba uchienda kumba kwako nekugona kwakanaka muyedzo wekutsungirira kwemhasuru," anodaro Corinne Croce, DPT, SoulCycle's in-house physical Therapist (uyo akabatsira kugadzira chirongwa kuseri kwekirasi nyowani yechiratidzo, MweyaActivate). Simba, kune rumwe rutivi, rinodanwa paunoda kusimudza bhokisi rinorema, kuisa sutukesi mubhini repamusoro, kana kutakura mwana pasina kukuvara, anodaro Darius Stankiewicz, C.S.C.S., SoulCycle's in-house force coach.

Maitiro ako akanakisa ekuita: Sanganisa zvese kuita kwako kwevhiki. Asi kuti uite izvozvo, iwe unofanirwa kunyatsonzwisisa musiyano uripo pakati pekutsungirira kwemhasuru nesimba. Tichatsanangura.

Chii chinonzi muscular endurance?

Paunonanga, woti, kirasi yekutenderera, kazhinji panowanikwa chikamu chepamusoro-chemuviri chakabatanidzwa. Inowanzo kuve pedyo nekupera kwekirasi, uye inotora maminetsi mashanu. Munguva iyoyo, iwe unotenderera pakati peakasiyana maekisesaizi-biceps curls, pamusoro pemuchina, uye triceps yekuwedzera-pasina zororo kune izvo zvinowanzoita kunge nekusingaperi. Izvo, muchidimbu, iri kuvaka kutsungirira kwemhasuru, kunova "kugona kwemuviri kushanda kwenguva yakareba," anodaro Dyan Tsiumis, C.P.T., murairidzi mukuru paSERVE Fitness. Iyo yakareba iwe yaunogona kuita chiito icho-kunyangwe chiri chichienderera biceps curls, kukwira bhasikoro, kana kumhanya-iyo yakawanda mhasuru kutsungirira iwe unayo.

Uye apo iwe unowanzo shandisa mapoka emhasuru imwechete paunenge uchivaka zvose simba uye kutsungirira, zvichienderana nekuita, mutsara wakasiyana-siyana unotorwa: "Slow-twitch muscle fibers (rudzi 1) inokonzera kutsungirira, uye kukurumidza-twitch fibers (rudzi 2) vane basa rekusimba nesimba, "anodaro Stankiewicz. Paunoita zviitiko zvekutsungirira izvo zvinodzidzisa zvinononoka-kuruka tambo, iwe unovandudza kugona kwemhasuru dzako kushandisa oksijeni-iyo inokubatsira iwe kuita kwenguva refu usati wanzwa kuneta.

Sei ndichida muscular endurance?

Kunyangwe chiri chiitiko cheupenyu hwezuva nezuva-senge paunenge uchitamba nevana vako uye uchiita mabasa epamba-kana iwe uri pakati pekurovedza muviri, muviri wako unoda kutsungirira kwemhasuru. Kana uchinge wawanda, “kuneta hakugadzirike nekukurumidza uye unozokwanisa kushingirira zvakanyanya paunenge uchishandisa simba shoma,” anodaro Croce. Funga nezvazvo sekumhanya, anodaro Tsiumis. "Simba retsandanyama is a sprint, uye kutsungirira kwetsandanyama ndeye marathon," anodaro. Kunyanya kutsungirira kwaunoita, ndiko kunowedzera kuoma kwauchaita kuenda kure.

Ndingaite sei kuti ndiwedzere tsandanyama kutsungirira?

Cardio kudzidziswa ndiyo nzira yekuenda-kune, asi kusimudza zviremu zvehuwandu hwepamusoro hwereps kunogonawo kuwedzera kutsungirira. Ingave kirasi isina, kukwira masitepisi, kana kushambira, sarudza chimwe chinhu chinokunetsa uye inoita kuti urambe uchifarira.

Ingo usatarisira kuti urwu rudzi rwekudzidziswa kuti uite kuti mhasuru dzako dzioneke kukura, anotsanangura Tsiumis. "Hapana zvishoma zvinokura mukukura kana kusimba kwemhasuru dzoga," anodaro. "Zvishoma nezvishoma, nekufamba kwenguva (muzvidzidzo zvakajairika, angangoita mavhiki gumi nemaviri), kune simba rakawedzera mumhasuru imwe neimwe uye kuomarara kwemhasuru dzinoitika." Saka pane kungotarisa kuti unotaridzika sei, teerera kuti muviri wako unonzwa sei. Kana iwe uchikwanisa kumhanya, iti, iyo 10K (6.2 mamaira) muiyo nguva yenguva yaunowanzo kutora iwe kuti ufambe mamaira matanhatu, kutsungirira kwako kunonanga munzira kwayo.

Chii chinonzi musimba simba?

Nepo kutsungirira kuri kwekuti sei refu mhasuru inogona kuita, musimba simba iri sei zvakaoma inogona kuita. Kana kuti, mune mamwe mashoko esayenzi, “chiyero chesimba gurusa rinobudiswa netsandanyama panguva imwe chete yenhamburiko huru,” anodaro Michael Piermarini, M.S., mutungamiriri wezvekusimba paOrangetheory Fitness. Imwe yedzakajairika nzira dzekuyedza kusimba kwetsandanyama ndiyo imwe-rep max: kusimudza huremu hwakawanda sezvaunokwanisa panguva yekurovedza muviri (chest press uye deadlift isarudzo dzakakurumbira) kune imwe rep, uye imwe rep chete.

Kana iwe wakambovhiringidzika pamusoro pekuti urikushandira pasimba kana kutsungirira, funga nezve huwandu hwehuremu hwauri kusimudza uye kuti mangani reps auri kuita, sezvo hukama hwacho hwakapesana zvine hukama, inodaro Piermarini. Kuenda kuhuremu huremu uye neboka reps (kumwe kunhu kune gumi neshanu kusvika makumi maviri renji)? Iko kutsungirira. Kusimudza uremu hunorema uye vashoma reps (kutenderera 5 kusvika 8)? Ndiro simba.

Nei ndichida simba remhasuru?

Nekudaro, zvikonzero zvakawanda. Tsvagiridzo inoratidza kuti inogona kurwisa kurasikirwa kwemapfupa uye kurwisa osteoporosis, kudzivirira kukuvara, uye pamwe kutoderedza njodzi yako yegomarara. Uyezve, "paunowedzera mhasuru, unowedzera kupisa muviri wako pazororo uye nekufamba kwezuva," anodaro Piermarini. (Hezvino zvakawanda pasainzi yekuvaka mhasuru uye kupisa mafuta.) Kupisa macalorie ane zero kuwedzera kwekuedza? Hongu.

Ndingaite sei kuti ndiwedzere musimba simba?

Usanyara kure nehuremu hwehuremu hwehuremu, hwakajeka uye hwakareruka. Nyanzvi dzataura nguva nenguva kuti vakadzi havana zvakakwana zvakakwana zve testosterone kuti "vawane bulky," saka unogona kukanda chikonzero ichocho nepahwindo.

Kuti utore bhero rako (rakagomara) bhero rakawanda, Piermarini anokurudzira kutarisa pamafambiro anoshanda anoshandisa muviri wako wese. "Mabasa anoshanda ndeaya isu, sevanhu, atinoita nguva zhinji muhupenyu hwedu hwezuva nezuva," anodaro. Aya ndiwo mafambiro aunoita zuva rese (dzimwe nguva usingatombofunge nezvazvo) sekukwirana, kupomba, kusundidzira, kudhonza, kutenderera, uye kubhabhadzira. Maekisesaizi anoshandura zvakanaka anosanganisira squats, reverse uye mativi mapapu, push-ups, mabhenji mashini, maRussia twists, uye deadlifts, anodaro. "Vese vachabatsira kuita zviitiko zvezuva nezuva zvive nyore nekuvandudza simba, kubatana, uye kuenzanisa."

Paunenge uchidzidzira, "usabatwa mupfungwa kuti zvakawanda zvinogara zviri nani," anonyevera kudaro. "Panzvimbo iyoyo, tarisa pahunhu hwekufamba. Chikamu chesimba chinogona kuitwa chero kubva maminetsi gumi nemashanu kusvika makumi mashanu." Unoda mamwe mazano here? Kutanga neiyi inorema kettlebell maitiro kana iyi yakazara-muviri simba uye mamiriro ekurovedza muviri.

Ndinofanira kushanda kangani pane zvese izvi?

Chaizvoizvo, zvinoenderana nezvinangwa zvako uye pane paunokanganisa. "Isu tinowanzo shandurwa nemajini kune mumwe zvichipesana neumwe," anodaro Stankiewicz, saka kana iwe uchingotarisa kuti unzwe kugadzikana, chinja purogiramu yako kuti ufarire chinzvimbo chako chisina kusimba. (P.S. Genetic tests se 23andMe inogona kukupa ruzivo pamusoro pekuumbwa kwemhasuru yako.) Kazhinji, kunyange zvakadaro, zvidzidzo zvitatu pavhiki kune zvose zviri zviviri zvinokurudzirwa, kana maviri kana uri mutsva pakudzidzira.

Ongororo ye