Sabuwar Nazarin ta Bayyana Duk da Haka Wani Dalili da Ya Kamata Ka iftauka

Wadatacce

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Idan ya zo ga ɗaukar nauyi, mutane suna da * kowane iri * ra'ayoyi game da hanya mafi kyau don samun ƙarfi, gina tsokoki, da samun ma'ana. Wasu mutane sun fi son yin maimaitawar motsa jiki da nauyi mai nauyi, yayin da wasu za su gwammace su yi ƴan maimaitawa tare da nauyi mai nauyi. Kuma labari mai daɗi shine kimiyya ta nuna cewa duka hanyoyin biyu suna da tasiri wajen taimaka wa mutane samun ƙwayar tsoka da samun lafiya. A zahiri, binciken daya a cikin PLoS One ya nuna cewa ma'aunin nauyi na iya zama gaske Kara tasiri a gina tsoka. (Kamar waɗannan motsa jiki na hannu a cikin bare da wasan keke suna aiki.) Duk da haka, wasu bincike sun ce waɗanda suka ɗaga nauyi gabaɗaya suna ganin ƙarin ci gaba a ƙarfinsu na ɗan gajeren lokaci (sauri #gains), koda lokacin adadin tsoka ya yi daidai. ga waɗanda suke ɗaga haske. (FYI, anan akwai dalilai guda biyar da yasa ɗaga nauyi * ba zai sanya ku girma ba.)

Ba lallai ba ne a ce, hanya mafi kyau don ƙarfafa ƙarfi da tsoka shine batun muhawara mai zafi a cikin al'ummar motsa jiki, tare da Tracy Andersons na duniyar motsa jiki a wani kusurwa da kuma masu horar da CrossFit a ɗayan. Amma yanzu, sabon binciken da aka buga a ciki Gaba a cikin ilimin Halittu yana ba da ƙarin ma'ana don fifita masu ɗaukar nauyi. Masu binciken sun yi imanin cewa idan ka ɗaga nauyi, to a zahiri za ka fi dacewa da yanayin yanayin jijiyoyinka, wanda ke nufin cewa yana ɗaukar ƙarancin ƙoƙari don tsokoki don ɗagawa ko yin ƙarfi fiye da wanda ke amfani da ma'aunin nauyi.

Ta yaya suka kai ga ƙarshe, kuna iya tambaya. Da kyau, masu bincike sun ɗauki maza 26 kuma sun ba su horo a kan injin ƙafar ƙafa na makwanni shida, ko dai suna yin kashi 80 na babban wakilin su (1RM) ko kashi 30. Sau uku a kowane mako, suna yin aikin har sai sun gaza. (Oof.) Girman ƙwayar tsoka a cikin ƙungiyoyi biyu yana da kyau sosai, amma ƙungiyar da ke yin aikin motsa jiki a wani nauyi mai nauyi ya karu da 1RM a ƙarshen gwajin ta kimanin 10 fiye da nauyin nauyin ƙananan nauyi.

A wannan lokacin, ana tsammanin sakamakon da aka samu sosai, bisa binciken da aka yi a baya, amma a nan ne abubuwa ke da ban sha'awa. Ta hanyar amfani da wutar lantarki, masu binciken sun sami damar auna yawan adadin ƙarfin da mahalarta ke amfani da su yayin waɗannan gwaje-gwajen 1RM. Wannan kunnawa na son rai (VA), kamar yadda ake kira ta fasaha, da gaske yana nufin adadin ƙarfin da 'yan wasan ke iya amfani da su yayin motsa jiki. Kamar yadda ya kasance, masu ɗaukar nauyi sun sami damar samun ƙarin VA daga tsokar su. Ainihin, wannan yana bayyana dalilin da yasa mutanen da ke ɗaga nauyi mai nauyi suna samun babbar fa'ida-tsarin jijiyoyin su yana da sharaɗi don ba da damar su amfani karin karfinsu. Kyakkyawan sanyi, dama? (Tunanin farawa? Ga hanyoyin 18 ɗaukar nauyi zai canza rayuwar ku.)

Kuma yayin da aka gudanar da binciken akan maza, babu dalilin yin tunanin sakamakon ba zai zama iri ɗaya ba ko makamancin haka ga mata, in ji Nathaniel DM Jenkins, Ph.D., C.S.C.S., marubucin marubucin kan binciken da kuma darekta na Laboratory Neuromuscular Physiology Laboratory a Jami'ar Jihar Oklahoma.

Don haka menene wannan duka yake nufi a gare ku da ayyukanku? "Bayan an ɗaga tare da nauyi mai nauyi, yana iya ɗaukar ƙaramin ƙoƙari don samar da ƙarfi iri ɗaya," in ji Jenkins. "Don haka, idan na ɗauki dumbbell mai nauyin kilo 20 kuma na fara yin biceps curls kafin horo sannan kuma bayan makonni da yawa na horo, zai zama da sauƙi a yi haka a karo na biyu bayan horo tare da nauyi mai nauyi idan aka kwatanta da nauyin haske. " Hakanan yana iya fassara zuwa yin ayyukan da kuke yi a cikin kayan masarufi na yau da kullun, ɗaukar ɗanku, motsa kayan daki-da sauƙi, in ji shi, tunda ba lallai ne ku yi aiki tukuru don samun aikin ba. Sauti mai kyau a gare mu.

A ƙarshe, ɗaga nauyi mai nauyi na iya taimaka muku yin amfani da mafi yawan lokacin da kuke ciyarwa a wurin motsa jiki, in ji Jenkins. Wancan shine saboda zaku iya samun ƙarfi da sauri yayin da kuke ƙara yawan ƙwayar tsoka, duk yayin yin ƙarancin reps-don haka ba da ƙarancin lokacin yin aiki. Yana kama da kyakkyawar ma'amala a gare mu, musamman ga duk wanda ke da jadawalin tashin hankali. Kuma idan kuna buƙatar ƙarin gamsarwa, ga dalilai guda takwas da ya sa yakamata ku ɗaga nauyi mai nauyi.

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