Unoita Maekisesaizi Emumaoko Mukirasi Yekudzidzira Yekuita Senge Barre uye Kutenderera Kuverenga SeSimba Kudzidziswa?

Zvemukati

• Ongororo ye

Panouya poindi mukirasi yega yega yebhasikoro uye barre, chaipo paunenge wakadikitira uye wakaneta hauna kana hanya kuti bvudzi rako rinotaridzika sei, kana murairidzi achizivisa kuti inguva yekuchinjisa kuita maekisesaizi emaoko. Iwe unotora iyo 1- kusvika 3-pondo zviyereso uye iwe unoita chinhu chakarembera. Asi ita iyo 10-15 maminetsi emapulses uye reps chaizvo kuverenga sokudzidziswa simba?

Nehunyanzvi, hongu, asi zvinoenderana nezvinangwa zvako, anodaro Joslyn Ahlgren, murairidzi webhasikoro uye mudzidzisi weApplied Physiology uye Kinesiology kuYunivhesiti yeFlorida.

Kana tsandanyama yako ichiita chibvumirano kurwisa simba, ndiko kudzidziswa kwesimba kwehunyanzvi, ingave iyo simba iri paperclip kana dumbbell. Saka kana iwe uchisimudza masimba akareruka mwenje kwemaminetsi mashoma, hazviite kuti urikuvaka simba rakawanda. "Nhengo dzemaoko mubarre uye kuchovha bhasikoro dzinobatsira kuvaka kutsungirira kwemhasuru dzako, kwete kukuita kuti usimbe," anotsanangura Ahlgren.

Asi ko zvakadii iwo mashanu maminetsi panguva yebhasikoro kirasi uko iyo 1-pondo uremu inzwa kunge 20 pondo? "Zvirema zvinorema nekuti mhasuru dzako dzapera, asi sezvo uchingosimudza pondo chete, hadzisi kusimba," anodaro Ahlgren.

Kana iwe uchida kuwana simba uye kukohwa iwo ese-zuva-koriori-kupisa mabhenefiti akakura mhasuru, iwe unofanirwa kusimudza zvirema zvinorema kuti uwane tsandanyama dzako kune mamiriro e hypotrophy (kana mhasuru nyama kuputsika). Nei izvo zvakakosha: Unoda kuputsa tsandanyama dzako pasi kuti dzigone kuvakazve dzakasimba; iyo zvakare inobatsira bump up yako metabolism uye kugadzirisa yako bone density, iyo inogona kubatsira kukudzivirira iwe kubva kukuvara. Ahlgren anokurudzira kudzidzisa mazuva maviri kana matatu pasvondo, uchishandisa huremu zvinoita kuti zvive zvakaoma kuita maviri seti e8-12 reps. Isu tinokurudzira aya 9 anotevera-chikamu chesimba kudzidzisa mafambiro.

Asi izvo hazvireve kuti iwe unofanirwa kubvisa iyo barre uye mabhasikoro zvese pamwechete. Kutsungirira kudzidziswa kunobatsira kugadzirisa tsandanyama dzako kuti vakwanise kubata zvinorema zvinorema. Uyezve, kusanganisa zvinhu pane reg kunobatsira zvakanyanya kumuviri wako munguva refu. Saka kunyangwe iwe uri kuedza kutaridzika zvakanaka kana kungoedza kuvhura pasita chirongo, iwe unozochengetedza tsandanyama dzako kufungidzira uye yako metabolism ichidzokorodza, izvo zvinogona kukubatsira iwe kuona zvirinani mitezo yemuviri nekukurumidza.

Ongororo ye