Kodi Kuchita Zochita Zolimbitsa Thupi N'kofunika Motani?

by Paige Waehner

Akatswiri amapereka malangizo othandiza. Dipatimenti ya zaumoyo nthawi zonse imasintha zogwiritsa ntchito zolimbitsa thupi zomwe zimatiuza kuchuluka kwa masewero olimbitsa thupi omwe timawafuna kuti tikhale ndi thanzi lathu, kulemera kwake ndi zina zambiri.

Msonkhano wa Purezidenti pazomwe thupi ndi masewera olimbitsa thupi zikugwirizana ndi malangizo ake enieni. Ngakhale ophunzitsira okha , monga ine, amapereka zofunikira za momwe mungagwiritsire ntchito ndipo mudzazindikira kuti ambiri mwa malangizowa amayang'ana mofanana: Cardio pafupi masiku 3-5 pa sabata ndi kuphunzitsa mphamvu za 2 pa sabata.

Malangizo amenewa ndi othandiza, koma nthawi zambiri sadziwa, ndikukufunsani kuti: Kodi ndichita masewera olimbitsa thupi otani amene ndikufunikira kuti ndichepe?

Zochita Zomwe Zimakugwiritsani Ntchito

Ambiri a ife omwe timafuna tikapita kukafunafuna uphungu ndizofotokoza. Tikufuna kudziwa ntchito zomwe tiyenera kuchita komanso nthawi yaitali, zovuta kugwira ntchito komanso momwe tingachitire zochitikazo.

Tikufuna wina kuti anene, "Pano pali nthawi yothandizira kuti mupeze kumene mukufuna kupita." Ngakhale akatswiri ambiri atakuuzani kuti ali ndi yankho, zoona zake n'zakuti, palibe ndandanda yomwe idzakwaniritse zofunikira zanu.

Ndiye kodi mumadziwa bwanji masewera olimbitsa thupi omwe mukufuna ? Malo amodzi oyambira ndi zolinga zanu. Pofuna kukuthandizani, ndaphwanya malangizo othandizira zolinga zitatu zowonjezera: thanzi labwino, kuteteza kulemera, komanso, kulemera . Zomwe zimagwiritsidwa ntchito ndi ndondomeko zomwe zikuphatikizidwa zikuthandizani kuti muzichita masewera olimbitsa thupi.

Malangizo a Thanzi Lanu

Ntchito Yogwira Ntchito Yachikhalidwe kwa Achimereka, yofalitsidwa ndi Dipatimenti ya Zaumoyo ikupempha kuti:

Kodi cardio imatha mphindi 30 patsiku, masiku asanu pa sabata?
Kapena
Khalani ndi cardio mwamphamvu 20 mphindi patsiku, masiku atatu pa sabata
Ndipo
Yesetsani kuchita masewera olimbitsa thupi 8 mpaka 10 , katatu pa sabata.

Pangani Izo Kukhala Zoona

Zitsanzo zotsatirazi zikusonyeza mmene mungakonzekere ntchito yanu kuti mukwaniritse zotsatilazi:

Kungoyamba

Pulogalamuyi ndi yabwino kusankha ngati mukuyamba ndipo simunakonzekere masiku asanu a cardio:

Lolemba : 20 min cardio
Lachiwiri : Total Body Force
Lachitatu : 20 min cardio
Lachinayi : Mpumulo
Lachisanu : 20 min cardio
Loweruka : Total Body Power

Sakanizani ndi Match

Mndandanda uwu umatengera zinthu pang'onopang'ono ndi ntchito zambiri komanso mwamphamvu kwambiri:

Lolemba : 30 min zolimbitsa thupi, zofiira
Lachiwiri : maphunziro a mphindi makumi awiri (kuyenda koyendayenda ndi kuthamanga, kapena Ntchitoyi Yoyambira Yoyamba )
Lachitatu : Mphamvu Yonse ya Thupi
Lachinayi : Nthawi zosachepera 20 (kuyendayenda ndi kuthamanga, kapena Kuyamba Ntchito Yoyambira)
Lachisanu : Mphamvu Yonse ya Thupi
Loweruka : Kuyenda kwa mphindi 10 pamtunda wofulumira

Malangizo Othandizira Kupewa Kulemera kwa Thupi

Ngakhale kuti palibe malamulo omwe angathandize kuti phindu likhale lolemera, udindo wa ACSM umayimilira pamutuwu umasonyeza kuti kugwiritsira ntchito mofulumira pakati pa miyezi 150 ndi 75 (20-35 mphindi tsiku lililonse) kapena pafupifupi 1200 mpaka 2000 kcal pa sabata kungakuthandizeni kukhalabe wolemera .

Kuti muwone momwe izi zikuwonekera m'moyo weniweni, onani ndondomekoyi pansipa, yomwe ikulosera kuti zopsereza zimatenthedwa kwa munthu wa 150-lb:

Kuchulukitsa Kupeza Mndandanda Wopewera

Pulogalamuyi imaphatikizapo ntchito zosiyanasiyana za cardio, zonsezi zimayenda mofulumira komanso kulimbikitsa mphamvu ndi yoga yochita masewera olimbitsa thupi,

Lolemba : Wophunzitsira Elliptical , 40 min pamlingo wocheperapo, makilogalamu 327, kutambasula kwa mphindi 10 , makilogalamu 40
Lachiwiri : Thupi Lathunthu Lathu , 30 min, 100 calories
Lachitatu : Kuyenda, 45 min pa 4.5 mph, makilogalamu 322, kutambasula kwa mphindi khumi , makilogalamu 40
Lachinayi : Basic Total Body, 30 min, 100 calories
Lachisanu : Kusambira kumathamanga, 20 min, 137 calories
Loweruka : Kalasi ya Yoga, 60 min, 170 makilogalamu

Nthawi Yonse : Mphindi 245
Kuwerengeka kwa Calories : 1236

Malangizo Othandizira Kutaya Kunenepa

Tsopano ife tikufika ku nitty-gritty, kuchuluka kwa masewera olimbitsa thupi omwe mumafunikira kuti muchepe. Mukhoza kuona kuti pamafunika kuchita masewera olimbitsa thupi kuti muteteze kulemera, ndipo zimatengera ngakhale kuwonjezera kulemera.

Pa cholinga chimenechi, ACSM imapereka mphindi 200-300 sabata iliyonse yochita masewero olimbitsa thupi. Koma kumbukirani kuti kugwira ntchito mwakhama kumakupatsani mwayi wambiri. Kuti muwone zomwe zikuchitika, zitsanzo zomwe zili m'munsizi zikuwonetsa momwe 150-lb exerciser ikuyenerera mu masabata 300 a masewera olimbitsa thupi pa sabata:

Kuchuluka kwa Zolemera Kwambiri

Lolemba : 30 Mphindi Maphunziro Othandizira (HIIT) - Mphindi 10 (mphm 10 mphm) kapena kuyenda mofulumira (4.5 mph) kwa mphindi 30, makilogalamu 320. Basic Total Body, 30 min, Makilogalamu zana
Lachiwiri : Kalasi yotsatsa makilomita 60, makilomita 550
Lachitatu : 30-45 Mphindi Thupi Lathu Lochepa , makilogalamu 300, kutambasula kwa mphindi khumi , ma calories 42
Lachinayi : 60 min yoga class, 170 calories
Lachisanu : 45 Mphindi HIIT - Mphindi 1 mphindi 10 mph ndi 2 mphindi 4 mph kwa mphindi 45, makilogalamu 480
Loweruka : 30 Mphindi Zamkatimu Pamwamba Pamwamba 150 makilogalamu

Nthawi Yonse : Mphindi 315
Kuwerengeka kwa Calories : 2112

Kupanga Zomwe Zonsezo

Ngati ndinu woyamba kuyesera kuchepa thupi, mukhoza kuchotsedwa ndi kuchuluka kwa masewera olimbitsa thupi omwe muyenera kuchita. Uthenga wabwino ndikuti, simusowa kuti muyambe pazomwezo. Ndipotu, njira yabwino yowonjezera ndi kuyamba ndi cholinga chokweza thanzi lanu.

Ntchitoyi ndi yoyenera kwa oyamba kumene ndikukulolani kumanga maziko olimbitsa mphamvu musanayambe kupita kuzinthu zovuta kwambiri kuti mukhalebe ndi kulemera. Yambani ndi zomwe mungagwiritse ntchito ndikugwiritsa ntchito malangizo monga momwezo: Malangizidwe okhazikitsa pulogalamu yomwe ikukuthandizani.

_Zotsatira:

_{ACSM ndi AHA.} _{Ntchito Yathupi ndi Malangizo Okhudza Zaumoyo. "} _ACSM.

_{Jakicic JM, Clark K, Coleman E, et al.} _{Maphunziro a Zamankhwala a American College.} _{Maphunziro a Phunziro la Zamankhwala la American College of Sports.} _{Njira zoyenera zothandizira kuchepetsa kulemera ndi kupewa kulemera kwa anthu akuluakulu.} _{Med Sci Sports Exerc.} _{2001 Dec; 33 (12): 2145-56.}

_{Bungwe la Purezidenti pazomwe zimagwira ntchito ndi masewera.} _{Zomwe Zili Zosangalatsa: Malangizo a Mapulogalamu Ochita Zochita.} _{www.fitness.gov.}