Ndeapi maCompound Exercises uye Nei Akakosha Zvakadaro?

Zvemukati

• Ndezvipi Compound Exercises?
• Zvakanakira Compound Exercises
• Iko kune Kune Kuderera Kunze kweCompound Exercises?
• Chinyorwa cheMakomputa Exercises Kupinza Mune Yako MaitiroKana iwe uchida kuwedzera simba- uye macalorie-anopisa mabhenefiti epfupi gym sesheni, mashoma ekutanga maekisesaizi emukomboni anogona kukubatsira kuvaka simba rinoshanda kwese.
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Hapana chinhu chinoshungurudza kupfuura kushanda nesimba muzuva rekurovedza muviri mukati uye zuva kunze, asi uchinzwa kunge usiri kuona mhedzisiro.Chinhu ndechekuti, kunyatsoona (uye kunzwa) shanduko huru, unofanirwa kutarisisa maekisesaizi ako nehungwaru.

Makomputa ekurovedza muviri haangoite chete yako yekurojesa nguva kuti inyatsoita, asi ikubatsire iwe kuti uwane kusimba uye kugadzikana munguva shoma. Heino chikonzero, pamwe nezvimwe zvese zvaunofanira kuziva nezve macomputer maitiro, kusanganisira runyorwa rweakanakisa macomputer maitiro ekuita uye kuti ungawedzera sei kune ako ekurovedza muviri.

Ndezvipi Compound Exercises?

Kuti unzwisise maekisesaizi emukomboni, unofanirwa kunzwisisa mutsauko uripo pakati pezviitwa zvemukomboni uye zvekuzviparadzanisa nevamwe. (Yakabatana: Yakajairika Kurema Kurera Mibvunzo yeVatangi Vakagadzirira Kudzidzisa Kurema)

Compound kurovedza muviri maekisesaizi anoshandisa mapoka emhasuru akawanda uye anoda majoini akawanda kuti afambe mukati mezve rep, anotsanangura mudzidzisi uye murapi wepanyama Bill Kelley, DPT, ATC, CSCS, muridzi weAeries Physical Therapy muSouth Florida.

Mune squat, semuenzaniso, makumbo ako ese uye wepakati moto kumusoro apo iwe paunofambisa hudyu yako, mabvi, uye majoini majoini kudzika pasi munzvimbo iyoyo yechigaro-senge uyezve kumira kumashure.

Kusurukirwa kurovedza muviri, kune rimwe divi, shandisa boka rimwe chete remhasuru uye unongoda kubatana kumwe chete kuti ufambe kuitira kuti iwe uite rep.

Muenzaniso wakakwana: Biceps curls. Iwe unobata yako biceps mhasuru kufambisa ako egoketi majoini uye kumonyanisa iwo madumbbell kumusoro, asi hapana mamwe majoini anopinda pane chiito.

Zvakanakira Compound Exercises

Kuzvitsaura kurovedza muviri kwakakura kana iwe uchida kunyatsoisa mukati meboka rimwe remhasuru, kunyangwe iri nekuda kwekuti iwe unoda kudzivirira kushandisa mhasuru dzakakuvara kana kukura iro boka retsandanyama zvakanyanya; zvisinei, macomputer maekisesaizi mhedzisiro mutambo-shanduko yako yekushanda uye kugwinya kwese.

Paunoshandisa mapoka akawanda emasumbu pamwe chete kuti uite kurovedza muviri, iwe "unogadzira simba guru rekushanda, simba guru, uye simba, uye uwane bhanhire rakakura kune buck yako mujimu," anodaro Kelley.

Muchokwadi, chidzidzo che2017 chakaburitswa mukati Miganhu muPhysiology akaenzanisa maekisesaizi akashandisa komputa kupesana nekuzvirovesa wega mumavhiki masere emamwe maekisesaizi akaenzana, uye akawana kuti boka rainyanya kukoshesa maekisesaizi ekomboni rakawana budiriro huru musimba rose uye VO2 max (mucherechedzo wekusimba kwemoyo).

Munguva pfupi, kushandisa akawanda mhasuru mapoka pamwe zvinoda simba rakawanda kubva mumuviri wako, zvichireva kuti unopisa macalorie akawanda. Nekufamba kwenguva, kuvandudzwa kwesimba rekushanda, simba, uye simba zvinoreva kuti haungoite zvirinani mujimu asi unokwanisawo kubata mabasa emazuva ese (sekusimudza sutukesi yako kumusoro kwakatyoka escalator yendege) zviri nyore.

"Kufambisa kwakaomarara kunoda kudzora zvirinani uye nguva yemasumbu akawanda-pamwe nemajoini avanoshanda," anodaro Kelley. "Uye iko kubatana uye kutonga kunoshandura kune zvimwe zviitiko, zvichikubatsira iwe kuti uve nesimba uye uve nepakati pasi rose." (Aya masimba anofamba achakubatsira iwe kudzivirira kusaenzana kwemhasuru kusaenzana.)

Bhonasi yakawedzerwa: "Sezvo kurovedza muviri kuchisanganisira tsandanyama dzakawandisa kuti ubvumirane, zvinoumba kurwisa kukuru pamoyo sezvo uchipomba ropa, iro rinozosimbisa moyo wako," anotsanangura Kelley. Mushure mezvose, moyo wako tsandanyama, futi! (Ichi chingori chimwe chezvakawanda zvakakosha zvekusimudza masimbi.)

Ah, uye padanho chairo rinoshanda, sezvo macomputer ekurovedza muviri achishanda akawanda mhasuru panguva imwe chete, unogona kusunga pamwechete kungofamba zvishoma kuti ugadzire muviri wakazara muviri, anowedzera Kelley. (Kutsva muviri wakakwana kubva pakuzviparadzanisa nevamwe kungangotora nguva yakapetwa kaviri.) Saka kana wakaomerwa kwenguva asi uchiri kuda kukohwa mabhenefiti akawanda kubva mukurovedza muviri kwako sezvinobvira, kufamba kwekomboni kunogona kukusvitsa ipapo.

Iko kune Kune Kuderera Kunze kweCompound Exercises?

Kunyangwe pasina zvakawanda chaizvo zvekukanganisa kupisa mamwe macalorie, kusimba nekukurumidza, uye kuve wese-kutenderedza yakawanda panyama yakashata munhu, pane chinhu chimwe chejimmy newbies inofanirwa kuchengeta mundangariro.

"Komputa kurovedza muviri kazhinji kune hunyanzvi hwemberi," anodaro Kelley. "Chaizvoizvo, zvinoda hunyanzvi hwakawanda kuchengetedza fomu chaiyo - kunyanya kana uchinge watanga kunzwa kuneta kana kuwedzera huremu hwaunoshandisa."

Pasina yakakodzera kudzora mota uye kuziva panguva yemakomputa ekurovedza muviri, iwe unowedzera mukana wako wekukuvara. Kunyange zvazvo zvakaoma kuvhiringa biceps curl (uye kwete kutyisidzira kukuru kumuviri wako kana ukadaro), kuita squat zvisizvo kunogona kuisa muviri wako (verenga: kudzika kumashure) munzvimbo yakanaka kwazvo-kunyanya kana uri kushandisa. zvinorema zvinorema. (Ndosaka uchifanira kugara uchiita maekisesaizi emukomboni kutanga panguva yako yekurovedza muviri (kana uine simba rakawanda) uye chengetedza mafambiro ega ega gare gare.)

Sechinhu chero chipi zvacho mukusimba, zvakadaro, ingo "tanga kunonoka uye kureruka uye kufambira mberi sekubvumirwa kwesimba rako nehunyanzvi," anodaro Kelley. Uye haambove wakaipa zano rekuti mudzidzisi akupe fomu-cheki kana kukufambisa nenzira chaiyo yekufamba wega kana mukati mekirasi.

Chinyorwa cheMakomputa Exercises Kupinza Mune Yako MaitiroKana iwe uchida kuwedzera simba- uye macalorie-anopisa mabhenefiti epfupi gym sesheni, mashoma ekutanga maekisesaizi emukomboni anogona kukubatsira kuvaka simba rinoshanda kwese.

Squats: Masiketi anosanganisira ako makumbo, mabvi, uye hudyu majoini, kuisa zvese kubva kune ako quads uye hamstrings kune ako glutes uye musimboti wekushanda. Ichi chiitiko chakakosha chinokubatsira iwe kubva pakukotama kusvika pakamira uye kufamba kwaunoshandisa mune yakanyanya mitambo yega yega (kunyangwe kukwira uye kuburuka pamubhedha), anodaro Kelley.

Kufa: "Iyi ihombe kune yako posterior cheni [kumashure kwemuviri] tsandanyama, senge hamstrings, glutes, uye kumashure extensors," anodaro Kelley. Kufa kunosanganisira mabvi ako, mahudyu, uye kumashure, kukudziridza kugona kwako kutora zvinhu kubva pasi (uye kuwedzera simba rako rekubata).

Lunges: Iwo mashoma echimiro kusiana kunze uko zvese zvinoda musimboti wakasimba uye wakasimba, makumbo akaenzana paunenge uchikotama muhudyu, mabvi, uye makumbo kuti udzike pasi uchienda pasi uye wosundira kumashure.

Midziyo yekudzvinyirira: Iwe unogona kufunga kuti matsinha epamusoro anoshandisa tsandanyama dzako dzepafudzi chete, asi musimboti wako unopisa kuti uchengetedze torso yako, chifuva chako uye triceps zvinokubatsira kusundira uremu uhu kumusoro, uye mazamu ako uye biceps zvinokubatsira kuti udzikise pasi. Unoda kuisa chinhu chinorema pasherufu refu? Michina yekutsikirira yakafukidzwa.

Bench Mashini: Kuridzira kumusoro kwese kwese kwetsandanyama dziri mumuviri wako wepamusoro (uye kushandisa majoini ese kubva pamafudzi ako kuenda kune minwe yako), bhenji yekudhinda ndeyequintessential yepamusoro-muviri kufamba.

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