Tambayi Mai Bayar da Shahararriyar Maɗaukaki: Babban Maɗaukaki da Nauyin Haske vs. Low Reps da Weight Weights?

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Q: Shin ya kamata in yi karin maimaitawa tare da nauyi mai nauyi ko kaɗan tare da nauyi mai nauyi? Da fatan za a daidaita wannan muhawara sau ɗaya kuma gaba ɗaya!

A: Amsar ita ce duka! Sabanin sananniyar imani, haɗa wasu ƙarin horo mai ƙarfi (ƙananan reps, nauyi mai nauyi) a cikin aikinku na yau da kullun ba sanya ku "kashi." Yana iya zama kamar rashin fahimta, amma ɗaga nauyi mai nauyi na iya taimaka muku samun durƙusa jiki da sauri.

Tabbas akwai keɓewa, amma yawancin mata suna yin horo tare da nauyi mai nauyi (kashi 50-60 cikin ɗari na mafi girman ƙarfin su) da maimaitawa mafi girma (15-20+ reps per set) ga kowane motsa jiki. Wannan hanyar ba lallai ba ce kuskure, kuma na sanya shi cikin shirye-shiryen abokan ciniki na mata lokaci-lokaci, amma kashin baya shine kawai yana haɓaka ƙarfin juriya na tsoka (nau'in 1 ko ƙananan ƙwayoyin tsoka) kuma yana sakaci da nau'in 2 ko sauri -twitch fibers, waɗanda suke da mahimmanci don gina sabon ƙwayar tsoka da haɓaka ƙarfi da ƙarfi.

Na san abin da kuke tunani: Me ya sa za ku so ku ƙara ƙwayar tsoka yayin da burin ku shine rage nauyi da/ko samun jiki mafi rauni? Amsar ita ce mai sauƙi: Gina tsoka (ko aƙalla kula da tsokar da ke ciki) yana da mahimmanci ga ku metabolism, wanda shine ainihin kalma don duk halayen sunadarai da ke faruwa a cikin sel don samar da kuzari ga jikin ku. Nama na tsoka ya fi ƙarfin aiki fiye da mai. A wasu kalmomi, tsoka yana buƙatar adadin kuzari a matsayin man fetur don ɗorawa kanta, koda lokacin da kake zaune kawai a gaban kwamfutarka. Ƙari ga haka, fam ɗin nama maras nauyi yana ɗaukar ƙasa da sarari a cikin jiki fiye da fam na nama mai kitse. Don haka zubar da kitse na jiki da ƙara yawan tsokar tsoka shine babban haɗin gwiwa don taimaka muku cimma madaidaiciyar sigar kanku.

Yaya yakamata ku horar da ku don samun mafi kyawun duniyoyin biyu? Na ji dadin tambaya. Bayan kammala ɗumi mai ƙarfi (danna nan don babban misali), fara zaman horon ƙarfin ku ta hanyar yin motsa jiki ɗaya ko biyu na haɗin gwiwa kamar squats, deadlifts, ko chinups. Yi saiti 3 tare da tsayayyar nauyi (kashi 80-85 na iyakar ƙarfin ku) don 6-8 reps a kowane saiti. Wannan dabarar za ta ba ku damar ƙaddamar da mahimman nau'ikan filayen tsoka na nau'in 2 masu mahimmanci yayin da rage ƙarfin (riga ƙananan) yuwuwar haɓakar tsoka mai yawa.

A shafi na gaba, zaku sami misalin yadda jimlar horon jiki zai yi kama da ta amfani da wannan hanyar.

Jimlar Jiki-Jiki don Matsakaicin Sakamako

Za ku buƙaci: Kebul na inji, dumbbells, ƙwallon Switzerland

Yadda yake aiki: Yi wannan motsa jiki sau uku a mako a ranakun da ba a bi ba don jimlar makonni uku. A cikin mako ɗaya, ku huta na daƙiƙa 30 tsakanin motsa jiki na farko da na biyu a cikin ƙananan da'ira na B da C. Rage lokacin hutun zuwa daƙiƙa 20 a cikin sati biyu sannan zuwa daƙiƙa 10 na sati uku. Ta hanyar daidaita lokutan hutu, sannu a hankali kuna tilastawa jikin ku yin adadin adadin aiki a cikin ɗan lokaci kaɗan. Wannan dabarar za ta haɓaka buƙatun metabolism (ƙimar caloric) na motsa jiki. Kuyi nishadi!

A1) Kashewa

Shirya: 3

Saukewa: 6-8

Lokacin hutu: 75 seconds

B1) Juyawar Huhu

Saita: 3

Reps: 10-12/gefe

Lokacin hutu: 30 seconds

B2) Turawa

Shirya: 3

Reps: Duk yadda zai yiwu tare da tsari mai kyau

Lokacin hutawa: 30 seconds

B3) Tsayewar Cable Fuskar Janye

Saita: 3

Saukewa: 12-15

Lokacin hutawa: 60 seconds

C1) Matattu na Romanian tare da Dumbbells

Shirya: 3

Maimaitawa: 10-12

Lokacin hutu: 30 seconds

C2) Dumbbell Hanya Danna

Shirya: 3

Saukewa: 12-15

Lokacin hutawa: 60 seconds

C3) Ƙwallon Ƙasar Swiss

Saita: 3

Saukewa: 12-15

Lokacin hutawa: 60 seconds

Mai ba da horo na sirri da mai ba da ƙarfi Joe Dowdell yana ɗaya daga cikin ƙwararrun masana motsa jiki a duniya. Salon koyarwarsa mai jan hankali da ƙwarewa ta musamman sun taimaka canza abokan ciniki waɗanda suka haɗa da taurarin talabijin da fina-finai, mawaƙa, ƴan wasa ƙwararrun ƴan wasa, manyan shugabanni, da manyan samfuran salo daga ko'ina cikin duniya. Don ƙarin koyo, duba JoeDowdell.com.

Don samun shawarwarin motsa jiki na ƙwararru koyaushe, bi @joedowdellnyc akan Twitter ko zama mai son shafin sa na Facebook.

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