Uma ngabe uke wakwenza i-crunches ukuze uthole i -abs pack-ayisithupha noma umlenze uphakamisa ukuze uthole amathanga amancane (futhi asinawo sonke?), Usuke uwilekele empilweni yenkolelo yokunciphisa indawo .
Le myth iphakamisa ukuthi ukwenza umzimba oqondile wezingxenye zomzimba ezithile kuzokusiza ukuba ulahlekelwe yilawo mafutha omzimba lapho. Kodwa, iqiniso liwukuthi, kuphi nokuthi silahlekelwa kanjani amafutha kuncike, phakathi kwezinye izinto, i-genetics, ama-hormone, nobudala.
1 - Inganekwane 1: Ngingakwazi Ukunciphisa Amafutha Ngama-Abs noma Amathanga Ngezibonelo Eziqondile.
Uma ufuna ukulahlekelwa amafutha azungeze amathanga noma isisu, kufanele udale ukungasebenzi kwekhalori (ngokusebenzisa umzimba nokudla), ulahlekelwe amafutha omzimba futhi ubone ukuthi umzimba wakho uphendula kanjani. Okuzokuthola ukuthi yikuphi lapho ugcina khona amafutha amaningi kunayo yendawo yokugcina uzoyilahleka. Kwabesifazane, lokho kuvame ukuba yizinkalo, amathanga kanye nesisu esincane kanye namadoda, ngokuvamile kuvamise nesisu.
Esinye sezizathu zokuthi le nganekwane isalengaza yilapho ihlukunyezwa ngayo yizinkinga zokudla, izidlo, nomagazini abathembisa amathanga amancane, i-flat flat kanye neminye imiphumela eyingozi kakhulu emsebenzini omncane kakhulu.
Esikhundleni sokuchitha imali ezithembisweni ezingamanga kanye nezinsimbi zobuciko, zama indlela enempilo ukuze uthole umzimba wakho omuhle kunokuba ube nomzimba omuhle ohlala njalo ungabonakali:
- Ukuzivocavoca njalo kwe-cardio ku- Target Heart Rate Zone yakho .
- Ukuqeqeshwa kwamandla omzimba wakho wonke izinsuku ezingu-1 ezingahambisani nesonto.
- Ukudla okunomsoco ophansi wekhalori .
Uma ufuna ukufunda kabanzi, hlola lesi sihloko se-ACE, Kungani umqondo wokunciphisa indawo kubhekwa njengenganekwane? ekhuluma ngesifundo esenziwe yiYunivesithi yaseMassachusetts. Kulolu cwaningo, abesilisa abangu-13 benza izivivinyo zokuzivocavoca ezinamandla izinsuku ezingama-27 nama-biopsies amafutha athathwa kokubili ngaphambi nangemva kokusebenza. Imiphumela? Izihloko zinciphisa amafutha avela ezindaweni ezihlukene zomzimba, hhayi nje i-abs.
2 - Inkolelo-ze 2: Ukwehlisa Imisipha Yami, Kufanele Ngisebenzise Izisindo Eziqhamukayo ne-High Reps
Lena enye inganekwane, engikubiza ngokuthi 'I-Pink Dumbbell Myth' evame ukuqhutshelwa phambili nomagazini kanye nezifo ezingathandwayo, okusiqinisekisa ukuthi kufanele sisebenzise izisindo ezilula (isib. Ama-pink dumbbells) ukuze kusetshenziswe kabusha imizimba yethu. Kukhona nenkolelo yokuthi le nqubo ngandlela-thile ishisa amafutha amaningi futhi ukuthi abesifazane kufanele baphakamise izisindo ngale ndlela ukuze bagweme ukukhulula nokukhululeka.
Iqiniso liwukuthi lolu hlobo lokuqeqeshwa kwamandla alushisi amafutha amaningi futhi indlela kuphela eyokwenza 'ithoni' umzimba wakho uma udale ukulahleka kwekhalori okukuvumela ukuba ulahlekelwe amafutha omzimba. Ukusebenzisa izisindo zokukhanya eziphezulu ze-reps kuzokusiza ukwandisa ukukhuthazela kwemisipha futhi kunendawo lapho uqeqeshwa khona, kodwa lokho okubukekayo, okubukeka okubonakalayo kuvela ekulahlekelweni kwamafutha omzimba.
Ngakho-ke, lokho kusho ukuthi akufanele usebenzise indlela yokukhanya / isisindo esiphakeme ngokuqeqeshwa kwamandla? Akunjalo ngempela. Indlela ophakamisa ngayo izisindo kuncike emigomeni yakho kanye nezinga lokuzivocavoca. Kodwa, ngenxa yokulahlekelwa isisindo, kuhle ukusebenzisa izidakamizwa ezihlukahlukene nezisindo.
Ukukhetha Ukubuya Kwakho
- Ukuzuza kwamandla : izinsimbi ezingu-1-6, izinsimbi ezinzima
- Ukuthola imisipha nobukhulu : izinsimbi ezingu-8-12, izinsimbi eziphakathi nendawo
- Ukukhuthazela : 12-16 kabusha (nobe ngaphezulu), izisindo zokukhanya eziphakathi
Kungakhathaliseki ukuthi ukhetha ububanzi obani, kufanele njalo uphakamise isisindo esanele ukuze ukwazi ukugcwalisa u-REPS oyifunayo. Uma wenza ama-curls angu-12 we-bicep, khetha isisindo esivumela ukuthi u-12 uphinde uhambe ngefomu elihle. Uma ungenza okungaphezulu kwalokho, ukwandisa isisindo sakho.
Ukusebenzisa zonke izigaba ezintathu, kungakhathaliseki ukuthi uyisebenzisayo isonto ngalinye, inyanga ngayinye noma ukuzishintsha njalo ngemva kwamasonto ambalwa, kuyindlela enhle yokuphikisana nomzimba wakho ngezindlela ezahlukene.
3 - Inganekwane 3: Ukushiswa kwe-Fat noma Ukulahlekelwa Isisindo, Kumelwe Ngibe Nokwenza I-Cardio Exercise kuphela.
Nakuba ukuzivocavoca kwe-cardio kubalulekile ukushisa amafutha nokulahlekelwa isisindo, akuyona kuphela uhlobo lokuzivocavoca olungakusiza ukuba ulahlekelwe amafutha.
Ukuqeqeshwa kwamandla kukusiza ukuba ugcine umsila onakho futhi ukwandise ubukhulu bemisipha yakho kanye nesisindo sakho esiningi, ama-calories amaningi ozowashisa usuku lonke.
Okwenza Udinga Ukuqeqesha Amandla
Khumbula, imisipha iyasebenza kakhulu kunamafutha . Eqinisweni, isisindo se-muscle singashisa noma yikuphi kusuka ku-10-20 kilojoule ngosuku ngenkathi amaphilisi amafutha ashisa 2-5 khalori ngosuku. Futhi, ungakhohlwa, isidumbu sinomzimba kunamafutha futhi sithatha isikhala esincane. Lokho kusho ukuthi uma ulahlekelwa amafutha futhi uthola imisipha, uzoba mncane futhi unciphise.
Abantu abaningi, ikakhulukazi besifazane, bagweme ukuqeqeshwa kwamandla njengenhlupho, mhlawumbe ngoba bacabanga ukuthi bayothola isisindo noma ngoba bathanda kangcono i-cardio. Kodwa ukuqeqeshwa kwamandla kunezinzuzo ezimbalwa ezifana nalezi:
- Yakha izicubu ezinamahloni ezinamahloni
- Iqinisa imisipha, amathambo kanye nezicubu ezihlangene
- Igcina umzimba wakho uqinile futhi ungalimazi ngenxa yokusebenza kwakho kwe-cardio
- Iphakamisa umzimba
Uhlelo olusebenzayo lokulahlekelwa kwamafutha luzofaka ukuqeqeshwa kwamandla njalo nokusebenza kwe-cardio, okwenziwe ngokwehlukana noma ndawonye, ngokuya ngesimiso sakho nemigomo. Esinye isici esibalulekile yilokudla ukudla okunempilo kanye. Ngokusebenzisa zonke izingxenye ezintathu, ungakwazi ukwandisa ukulahlekelwa kwesisindo sakho kanye nempilo yakho.
4 - Inganekwane 4: Kufanele Ngibe Nesifo Emva Kokusebenza Wonke.
Uyazi kanjani ukuthi uthola ukuqeqeshwa kwamandla okuhle? Abantu abaningi bangalinganisa ukusebenza kwabo ngokuthi bangamahloni kangakanani ngosuku olulandelayo, kodwa lokho akuyona indlela engcono kakhulu yokukala ukusebenza kwakho.
Ubuhlungu (okuvame ukubizwa ngokuthi i- Delayed Musset Soreness noma i-DOMS) ejwayelekile uma uqala, uma ushintshe isimiso sakho esivamile noma uma uzama imisebenzi emisha. Kodwa, ukuthi ukukhathazeka kufanele kuncishiswe ngokuhamba kwesikhashana futhi, uma ubuhlungu ngemuva kokuzivocavoca, ungadinga izinsuku eziningi zokutakula noma ukunciphisa amandla okusebenza kwakho ukuze uvumele umzimba wakho ukuba uguqule futhi ukhule unamandla.
Ukubuhlungu empeleni kubangelwa izinyembezi ezincane ezinhlanjeni zakho zomzimba, okuyindlela imisipha ephendula ngayo lapho ikhululiwe . Ukuphumula nokuphumula kubalulekile ekukhuleni kakhudlwana nokwakha izicubu ezinesisindo somzimba. Uma ubuhlungu ngemva kokuzivocavoca, ungadinga isikhathi esiningi ukuze ululame noma usengozini yokuziqeqesha nokulimala .
Uyazi kanjani ukuthi uthola umsebenzi omuhle?
- Phakamisa isisindo esanele . Uma uqeqeshwa amandla, uhlale ufuna ukukhetha isisindo esinzima kangangokuthi ungakwazi kuphela ukugcwalisa inombolo oyifunayo ye-reps. Uma umisa ekupheleni kwesethi futhi uqaphele ukuthi ungenza okuningi, ukwandisa isisindo sakho ukuze impendulo yokugcina ilukhuni, kodwa akunakwenzeka ukuqedela.
- Usebenza wonke amaqembu omzimba wakho . Kungakhathaliseki ukuthi wenza umzimba wokuzivocavoca umzimba noma isimiso sokuhlukanisa , qiniseka ukuthi ushaya wonke amaqembu omzimba wakho izikhathi ezingu-2-3 ngesonto ngalinye, okungenani ukuvivinya umzimba oyedwa ngeqembu lesisundu (ngaphezulu uma uphambili kakhulu).
- Shintsha uhlelo lwakho . Qinisekisa ukuthi ushintshe isimiso sakho njalo emavikini angu-4-6 ukuze ugweme amapuleti.
Ukuze usize ukunciphisa ubuhlungu, kufanele ufudumale ngaphambi kokuzivocavoca kwakho bese upholisa phansi futhi welula imisipha oyisebenzisayo ngemuva kokuzivocavoca.
5 - Inkolelo-ze 5: Ukuqeqesha Amandla kwenza abesifazane bakhulu
Lena enye inganekwane eyaziwayo ephikelela naphezu kokuthi abesifazane abanalo inani lamahomoni (okungukuthi, i-testosterone) edingekayo ukwakha imisipha eminingi. Eqinisweni, ngisho namadoda alwela ukuzuza imisipha okuyisinye sezizathu ze-steroids yizidakamizwa ezithandwa kakhulu namadoda afuna ukwakha imisipha emikhulu.
Le mythana iyahambisana ne-Myths 2, eqondisa abesifazane ukuthi ukuqeqeshwa kwamandla kumadoda nokuthi, uma bephakamisa izinsimbi, kufanele banamathele ama-dumbbells amnyama.
Akukho okungaqhubeka phambili eqinisweni.
Okwenza Abafazi Bakudinga Ukuphakamisa Okukhulu
Ukuphakamisa izisindo ezinzima kungabasiza kokubili amadoda nabesifazane futhi, eqinisweni, inselele umzimba wakho ngezinsimbi ezinzima yiyona ndlela kuphela ozobona imiphumela futhi uqinise. Ngiphakamisa izinsimbi ezinzima iminyaka futhi angikaze ngisondele ngisho nokubukeka njengomqambi womzimba. Abaningi besifazane abaphakamisa izisindo bazovuma. Khumbula, imisipha ithatha isikhala esincane kunamafutha. Uma ungeza imisipha, lokho kukusiza ukuthi ulahlekelwe amafutha (kanye ne-cardio yakho nokudla okunempilo, okuyiqiniso), okusho ukuthi uzobe uncike futhi uchazwe kabanzi.
Uma usengenqikazi ukuphakamisa izisindo ngoba awukaze uzame futhi awunazi ukuthi ungaqala kuphi, zama amandla okuQinisekisa umzimba wonke abaqalayo bokuzivocavoca okuqala ukuqala ngezingqinamba zohlelo oluqinile lwamandla.
6 - Inganekwane 6: Ngimdala kakhulu ukuphakamisa izisindo
Ugogo wayesebenzisa njalo kuze kube yilapho efa futhi lapho ngimbuza ukuthi uqhubeka kanjani, wathi, "Uju, uma ngikwazi ukwenza, noma ubani ongakwenza."
Yiqiniso, uma unenkinga yezokwelapha noma izimo ozodinga ukuvakashela udokotela ukuze uthole imvume kodwa, ngaphesheya kwalokho, akukho mkhawulo weminyaka lapho uqala uhlelo lwamandla futhi, nakakhulu, ukuthuthukiswa okubonayo kuzokwenza impilo yakho ibe ngcono.
Izinzuzo Zokuzivocavoca
- Ukusebenza kangcono
- Ukulinganisela okuthuthukisiwe nokuhlanganiswa
- Amandla amakhulu nokuzivumelanisa nezimo
- Ukuphathwa kwesisindo
- Ukuzethemba okuningi
- Ingozi eyancipha yokuwa phansi
- Ukwakha imisipha eqinile, ephilile
Eqinisweni, izingozi ezihlobene nokungasebenzisi nokuphakamisa izisindo zikhulu kakhulu kunhlelo ephephile, ephumelelayo yamandla. Eqinisweni, ngaphandle kokuzivocavoca, singalahlekelwa ngu-3-5% wemisipha yethu emashumini ayishumi emva kweminyaka engama-40, yiziphi izazi ezibiza nge-sarcopenia. Ukulahleka kwemisipha akugcini nje ukubangela ukutholakala kwesisindo, kodwa futhi kunomthelela ekunciphiseni ukusebenza kanye namandla.
Awudingi ukuchitha amahora ukuphakamisa izinsimbi ezinzima ukuze uthole izinzuzo, noma.