Jump Rope vs. Kumhanya: Ndeipi Yakanyanya?

Zvemukati

• Jump Rope vs. Kumhanya: Mwoyo Kubatsirwa
• Jump Rope vs. Kumhanya: Calorie Burn
• Jump Rope vs. Running: Anaerobic Exercise
• Jump Rope vs. Running: Misumbu Yakashanda
• Jump Rope vs. Kumhanya: Joint Impact
• Mutongo Wekupedzisira PaJump Rope vs. Running
• Ongororo ye

Kana zvasvika pakusvikika, nyore-kutora-up-up-cardio workouts, kusvetuka tambo uye kumhanya zvose hazvina-brainers. Vanoda zvishoma (kana zviripo) zvishandiso, hazvikubhadhare tani yemari, uye vanofarira-kufamba. Asi nezvakawanda zvakafanana, zvinogona kunetsa kusarudza kuti ndeipi yaunoda kuisa muhurongwa hwako hwekugwinya kana iwe uchinyanya mushure mekuwedzera kusimba kwemoyo uye dikita kurovedza muviri.

Hapana chakakanganisika nekusasa zviitwa zviviri izvi muhurongwa hwako, asi kana iwe uchifarira kuenderera uchizendamira mune imwechete maitiro, iri gwaro rinokubatsira kunhonga chepfu yako. Pano, nyanzvi dzezvehutano dzinoputsa zvese zvaungade kuziva nezve kusvetuka tambo vs. kumhanya, kusanganisira yega yega yekunakidzwa kwehutano hutano, kukanganisa kwemajoini (ungangodaro uchishamisika), mhasuru dzakashanda, uye nezvimwe.

Jump Rope vs. Kumhanya: Mwoyo Kubatsirwa

Kana iwe wakamboedza kusvetuka tambo kweminiti yakatwasuka kana kumhanyisa kusvika kumagumo kwebhokisi, iwe ungangodaro uudze kuti zviitiko zviviri izvi zvinouraya moyo wemasokisi. Chiyeuchidzo: Cardio kurovedza muviri (aka aerobic kurovedza muviri) inosanganisira muviri muhombe mhasuru inofamba nenzira ine mutinhimira kwenguva yakareba yenguva, zvichikonzera munhu kufema zvakanyanya kupfuura zvakajairwa uye nemoyo wake wekumhanyisa kumhanyisa, sekureva kweUS department reHutano neHuman. Services. Batanidza iyi moyo-uye mapapu-inosimbisa maitiro ekurovedza muviri mune yako yaunogara uchiita (funga: 150 maminetsi eane mwero-musimba chiitiko vhiki rega rega), uye uchave wakasimba mumuviri uye unokwanisa kuita zvimwe zviitwa pasina kunzwa kufefeterwa, Melissa Kendter, mudzidzisi ane ACE-certified, anoshanda kudzidzisa nyanzvi, uye Tone & Sculpt murairidzi, akamboudzwa Chimiro.

Uye kuvandudzwa uku kune hutano hwemoyo ndicho chikuru bhenefiti inomhanya yatinofanira kupa, anodaro April Gatlin, CPT, murairidzi wekumhanya ane STRIDE. "Muviri une hutano hwakanyanya une moyo wakasimba - ndiro boka rakakosha remhasuru mumuviri - uye isu tinogona kuita kuti mwoyo iwoyo unyatsosimba nenzira yeiyi cardio vascular exercise," anodaro. "Tese tanga tiri munhu anokwira masitepisi uye tapererwa nemweya, kana kuti tapererwa nemweya wekufema kana tichitamba nevana vedu ... uye chikuru ndechekuti moyo wakasimba unopa kutsungirira rarama hupenyu uye unakirwe. " (Vanomhanya vanovenga vanogona kuwana izvo zvinokosheswa neiyi yekumba-cardio Workout.)

Saizvozvo, kusvetuka tambo inoshamisa cardio kurovedza muviri, anodaro Tommy Duquette, mubatsiri-muvambi weFightCamp uye aimbove U.S. National Boxing Team Member. "Kusvetuka tambo kunonyatso kukubatsira iwe kuvaka iyo yemoyo kutsungirira," anodaro. "Uye kana ukasvetuka tambo mune zvine mutinhimira, maeerobic maitiro, zvinova ndizvo zvinoitwa nevarwi vazhinji, zvinonyatsokubatsira kudziisa muviri wako kugadzirira kunetsekana kwepamusoro-soro kwekuita basa retsiva." (Ehe, zvishoma zveropa-kupomba hopping kunogona kukudziya iwe kuitira HIIT kudzidzira uye plyometric Exercise, futi.)

Jump Rope vs. Kumhanya: Calorie Burn

Huwandu hwe macalorie aunopisa panguva yemhando yekudzidzira haufanire kunge uri iwo wega chikonzero chaunosarudza kuwedzera pane zvaunoita, asi zvinokoshesa zvinoenderana nechinangwa chako (iti, kana iwe urikutsvaga kuonda kana kudzoreredzwa kwemuviri ). Kana iwe uchida kuziva kuti ingani simba rekusvetuka tambo uye kumhanya kunoda, ziva kuti ese maekisesaizi anoonekwa seakasimba-kusimba zviitiko zveaerobic, zvichireva kuti vanosimudza kurova kwemoyo wako zvakanyanya uye vanokonzera kuti ufeme zvakanyanya uye nekukurumidza kubata hurukuro, maererano neCentre for Disease Control and Prevention. Saizvozvo, ivo zvakare makuru macalorie anopisa; kumhanya pa5 mph kwehafu yeawa ingangoshandisa macalorie mazana maviri nemakumi mapfumbamwe nemashanu mu154 lb munhu, paCDC, uku uchisvetuka tambo pamwero wakadzikama kwehafu yeawa ungangoshandisa makirori makumi matatu nemakumi matatu nemashanu mu155 lb munhu, sekureva kweDhipatimendi reWisconsin Hutano Services. (Zvakafanana: Mangani Macalorie Unopisa Kusimudza Weights?)

Jump Rope vs. Running: Anaerobic Exercise

Kunyangwe kusvetuka tambo uye kumhanya zvinonyanya kuzivikanwa seaerobic kurovedza muviri - zvichireva kuti muviri wako unoshandisa okisijeni kushandura zvitoro zveglycogen, mafuta, uye mapuroteni kuita adenosine triphosphate (aka ATP, kana simba) kuita kwenguva yakareba - iko kushanda kwese kunogona kuve chimiro cheanaerobic exercise, zvakare. Munguva yeanaerobic kurovedza muviri, iyo inowanzo kumhanyisa-kumhanya uye yakasimba-yakasimba, muviri wako hautenderi paoksijeni kune simba kuburikidza nechiitiko uye pachinzvimbo inoshandisa simba kubva kune yakachengetwa glycogen ndiyo kare inowanikwa mumhasuru dzako. Nekuda kweizvozvo, iwe unozokwanisa kuita padanho repamusoro chete kwenguva pfupi, maererano nePiedmont Healthcare.

Tambo yekusvetuka, kunyanya, inogona kuve musanganiswa weaerobic uye anaerobic kudzidziswa zvichienderana nesipidhi yauri kusvetuka, anodaro Duquette. "Ndozvamunoita nezvazvo," anodaro. "Izvo zvakafanana nekumhanya mupfungwa yekuti zvinogona kushamisa aerobic cardio kurovedza muviri padanho rakareruka, kana inogona kunge yakanyanya kuomarara, kutuka-kudonhedza anaerobic kurovedza muviri kana iwe ukaenda zvakaoma." (Iyi HIIT svetuka tambo kurovedza muviri muenzaniso wakanaka wekuti chiitiko ichi chingave chakanyanya sei.)

Zvimwe chetezvo zvekumhanya, anodaro Gatlin. Kana iwe uchimhanyisa pane yakadzikama mamiriro kwenguva yakareba yenguva, iwe unenge uchichengeta yako yemoyo kurovera kwakadzikama, kushanda yako aerobic simba system, uye nekuvandudza kutsungirira kwako, anotsanangura. Asi kana iwe pachinzvimbo uchimhanya kuti uite kupenga kusvika kumagumo emugwagwa, moyo wako unorova nekukurumidza uye muviri wako unoshevedza yako anaerobic simba system yesimba ASAP, anodaro.

Nekushanda ese masisitimu esimba nechero chiitiko, iwe zvakare unozowana mamwe mabhureki-ekuvaka mhasuru. Kurovedza muviri kweaerobic kunobatsira kusimbisa kwako kunonoka-kusvetuka kwemhasuru yemhasuru, iyo inononoka kubata uye inoita kuti iwe ugone kudzidzira kwenguva yakareba usati watanga kunzwa kuneta, nepo kurovedza muviri kweanerobic kuchisimudzira saizi uye huwandu hweanokurumidza-kusanganisa tsinga dzemhasuru, izvo zvinowedzera mhasuru yako simba uye simba, maererano neInternational Sports Sciences Association. Dudziro: Unogona kuvandudza kutsungirira uye simba remuviri wako nekungogara uchichinja kumhanya kwako kana kumhanya kwekusvetuka. (Edza iyi treadmill sprint workout kuti uwedzere maitiro ako uye uise iyo inokurumidza-twitch muscle fibers kushanda.)

Jump Rope vs. Running: Misumbu Yakashanda

Kunyangwe kumhanya kunoita kuti moyo wako ushande nesimba, haisiriyo tsandanyama inoshandiswa panguva yese yekurovedza muviri. "Chikonzero chikuru chekumhanya ndechekuti vanhu vazhinji vanofunga mapapu nemakumbo, asi iko kufamba kwemuviri kwakazara," anodaro Gatlin. "Iwe unoshanda zvese kubva kutsoka dzako kusvika kumakumbo ako, musimboti wako - usingangori abs asi hunde yese - kumuviri wako wepamusoro." Kunyanya, musimboti wako unobatsira kudzikamisa muviri wako wese paunenge uchirova nzira, uye lats yako, biceps, uye triceps zvinoshandiswa kupomba maoko ako kumashure nekudzoka, anotsanangura. (Yakabatana: 13 Bhenefiti yekumhanya Inoita Kuti Uve Noutano uye Unofara)

Padivi rerutivi, kusvetuka tambo kunonyanya kuvimba nemuviri wako wezasi, kunyanya mhuru, sezvo dzichikubatsira kuputika kubva pasi uye kusvetuka tambo, anodaro Duquette. "Paunosvetuka tambo, haufanire kushandisa muviri wako wakawanda," anotsanangura. "Mabvi ako haafanire kunge achikombama, maoko ako haafanire kunge achienda musango iwe uchiedza kufambisa tambo." Pane kudaro, maoko ako anofanirwa kugara padivi pako uye, kana uchinge wapinda mutinhimira, unongotama kuti utore tambo iri pasi pemuviri wako, anodaro. Iwe unozotora maoko ako nemapfudzi kuti tambo izungunuke (uye zvichengetedze zvakadaro), pamwe nemusimboti wako kuti uzvichengetedze wakagadzikana paunenge uchisvetuka, asi zvakazara, chiitiko chacho hachina mutero kumuviri wepamusoro sekumhanya. (Kuti usimbise zvakanyanya maoko ako epamberi iwe uchisvetuka, iwe uchazoda kushandisa tambo ine huremu panzvimbo, anodaro Duquette.)

Jump Rope vs. Kumhanya: Joint Impact

Kune ese ari maviri kusvetuka tambo uye kumhanya, iyo yekubatana kukanganisa kunoenderana zvakanyanya pamusoro penzvimbo iwe yauri. Kongiri yakaoma, semuenzaniso, ichave nemhedzisiro yakaipa kwazvo pamajoini ako, kunyangwe uchimhanya kana kusvetuka. "Zvakanaka nguva dzose kusvetukira tambo pane imwe nzvimbo ine zvimwe zvinopa, pane yekongiri pasi," anotsanangura kudaro Duquette. "Varwi vazhinji vanozviita mumhete kuitira kuti zvive zvishoma pamapfupa avo nemajoini ... asi kunyangwe pasi rakaomarara [richashanda nekuti] rine zvimwe zvinopa." Saizvozvo, Gatlin inokurudzira kusarudza nzvimbo yeasphalt pane yekongiri yemugwagwa kana kumhanya pane treadmill yakagadzirirwa kudzikisa kukanganiswa pamajoini ako.

Iko kukwiridzira chikamu chekusvetuka kwako tambo kurovera kunogona zvakare kusiyanisa zvichienderana neyako ruzivo danho uye kusimba. Pakutanga, zvinonyatso kuuya pasi kuita fomu: "Paunenge uri mutsva uye uri wekutanga, kumwe kwekukanganisa kwandinoona vanhu vanosvetuka zvakanyanya uye zvakanyanya kuomarara," anodaro Duquette. "Zvichida zvakakwirisa panguva iyoyo kusvika waita mutinhimira wazvo pasi." Kana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchimhanya nhanho, panzvimbo yakapfava, uye nechimiro chakakwana (funga: mahops madiki, maoko ari pamativi, hapana "kusvetuka kaviri"), kurovedza muviri kuchave "kwakanyanya, kuderera zvakanyanya," anotsanangura. . Asi kana iwe ukakwidza kumhanya uye kusimba, uchishanda yako anaerobic simba system, iko kukanganisika kuchawedzera zvakare, anodaro. (Inoenderana: Iyi Yakaderera-Impact Cardio Workout Ichawana Ropa Rako Kupomba Pasina Kuuraya Majoini Ako)

Kana iwe uchirovera mugwagwa nenzira dzinomhanya, iwe unozodawo kupfeka shangu dzakafanira kudzikisa zvakanyanya kukanganisa sezvinobvira, anodaro Gatlin. Anokurudzira kushanyira yakakosha shopu yekutambira kunogashira kurudziro yeshangu zvinoenderana nhanho yako uye nzira yetsoka yekufamba, izvo zvinozosimbisa kuti muviri wako unowana rutsigiro uye kukatyamadza kunwiwa kwainoda.

Mutongo Wekupedzisira PaJump Rope vs. Running

TL; DR: Kusvetuka tambo uye kumhanya zvinopa zvakafanana hutano hwemwoyo uye mhasuru-yekuvaka mabhenefiti, neakaenzana matanho ehunhu, asi kumhanya kune gumbo diki kumusoro kune mumwe wake maererano nenhamba yemhasuru yakashanda. Saka pakupera kwezuva, iyo yakanakira kurovedza muviri kwauri ndeye iwe iwe chaizvoizvo nakidzwa uye, chokwadika, haunzwi chero kurwadziwa kuri kuita. "Kana uine kukuvara kwauri kupora kubva kwazviri, saka taura nachiremba wako [kutanga], asi zvakanaka kuyedza mvura zvishoma," anodaro Duquette. "Kana pasina chinhu chiri pachena chakashata newe, iwe hauna toni yemarwadzo, uye iwe hausi kupora kubva mukukuvadzwa, ingoedza. Kana chimwe chinhu chinorwadza, zvino teerera muviri wako uye umire. "

Ongororo ye