11 Manyan Fa'idodin Lafiya da Natsuwa na Daga Nauyi

Wadatacce

• Amfanin Dauke Nauyi
• 1. Zaki Kara Kitse Jiki
• 2. ...Kuma Musamman Zaku Rasa Kitsen Ciki
• 3. Tsokokinka Zasu Kalli Ma'ana
• 4. Za ku ƙone Calories fiye da Cardio
• 5. Zaka Karfafa Kashin Ka
• 6. Za ku yi ƙarfi, Obv
• 7. Za ku Hana Rauni
• 8. Za ku zama Mafificin Gudu
• 9. Zaku Kara Sassauci
• 10. Za ku inganta lafiyar zuciya
• 11. Zakuji Karfi
• Bita don

Babu rashin mutuntawa ga cardio, amma idan kuna son fashewa mai kitse, sami siffar, kuma ku tsallake kowane matsala da ta zo muku - duka a ciki da waje - horon ƙarfi shine inda yake. Kuma masana sun yarda: ɗaga nauyi yana da fa'idodi masu ban mamaki! Ba za ku iya buɗe kowane abincin kafofin watsa labarun ba tare da wani ƙwararre na motsa jiki, ko ɗan wasa yana gaya muku ku hau jirgi ba tare da ɗaga nauyi kawai ba amma ɗagawamafi nauyinauyi.

Amma menene ainihin fa'idodin ɗaga nauyi? Kuma yakamata ku gwada shi idan kun riga kun yi farin ciki da aikin motsa jiki na yanzu? Anan, kusan dalilai goma sha biyu waɗanda zasu shawo kan ku don ɗaukar waɗannan dumbbells masu nauyi.

Amfanin Dauke Nauyi

1. Zaki Kara Kitse Jiki

Gina ƙarin tsoka kuma za ku ci gaba da ƙona jikin ku mai kitse duk tsawon rana - wannan shine ilimin da ya sa ɗaga nauyi yana ƙona kitse fiye da sauran hanyoyin motsa jiki. (Ga duk ilimin da ke bayan me yasa tsoka ke taimaka muku ƙona mai da adadin kuzari.)

Jacque Crockford, CSC.S. kuma mai magana da yawun Majalisar Amurkan ta Amurka. Kona karin adadin kuzari bayan motsa jiki tare da gina tsoka? Wannan ita ce hanya madaidaiciya don samun jikin da kuke so.

A cikin bincike na baya-bayan nan game da manya masu kiba ko masu kiba (shekaru 60 da sama), haɗuwa da ƙarancin abinci mai ƙarancin kalori da horon nauyi ya haifar da asarar mai fiye da haɗuwa da ƙarancin kuzari da motsa jiki, bisa ga binciken 2017 da aka buga. a cikin mujallarKiba. Manya da suka yi tafiya a maimakon horar da nauyin nauyi sun rasa nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'in nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i nau'i)-amma wani muhimmin sashi na asarar nauyi ya haɗa da nauyin jiki. A halin yanzu, manya waɗanda suka yi ƙarfin horo sun kiyaye ƙwayar tsoka yayin da suke rasa mai. Wannan yana nuna cewa horon ƙarfi ya fi kyau wajen taimaka wa mutane su rasa kitsen ciki idan aka kwatanta da cardio saboda yayin da motsa jiki na motsa jiki yana ƙone duka mai da tsoka, ɗaukar nauyi yana ƙone kusan kitse.

2. ...Kuma Musamman Zaku Rasa Kitsen Ciki

Duk da yake gaskiya ne cewa ba za ku iya tabo raguwa ba - an haifi jikin ku tare da wuraren da aka riga aka yi ciki yana so ya adana kitsen bisa ga wasu dalilai - wani bincike na Jami'ar Alabama ya gano cewa matan da suka ɗaga nauyi sun rasa fiye da ciki. mai (mai zurfin ciki mai zurfi) fiye da waɗanda suka yi cardio kawai. Ƙona ƙarin kitse na ciki na iya taimakawa ga asarar nauyi gaba ɗaya daga ɗaga nauyi. Kuma amfanin dagawa bai tsaya nan ba. Za ku gina ingantacciyar ƙwayar tsoka, amma kuma tana rage haɗarin ciwon sukari, ciwon na rayuwa, da wasu cututtukan daji. (Ba a ma maganar ba, ɗaga nauyi mai nauyi yana ɗaukar zuciyar ku, yana ba ku aikin motsa jiki ba tare da ma gwadawa ba.)

Horarwa mai ƙarfi na iya samun suna na sanya mata "girma," amma ba gaskiya bane. Yawan nauyin ku yana fitowa daga tsoka (maimakon mai) gwargwadon yadda za ku kasance. "A gaskiya ma, nauyin jiki yakan hau tare da horarwa mai karfi, amma girman tufafi yana raguwa daya ko biyu masu girma," in ji Holly Perkins, C.S.C.S. wanda ya kafa Ƙarfin Ƙarfin Mata. Bugu da ƙari, yana da wahala mata su sami babban mai gina jiki. "Mata suna samar da kimanin kashi 5 zuwa 10 cikin dari na adadin maza na testosterone, yana iyakance yiwuwar gina tsoka idan aka kwatanta da maza," in ji Jen Sinkler, kocin daga gasar Olympics, malamin kettlebell, kuma marubucinWeaukar Nauyin Da sauri. Don samun girman gaske, kuna buƙatar zama cikin ɗakin nauyi. (Ƙarin hujja: Abin da ke Faruwa a Lokacin da Mata Suke Daukar Nauyi Mai nauyi)

3. Tsokokinka Zasu Kalli Ma'ana

Ina son jingina, ma'anar tsokoki akan mata masu dacewa? "Idan mata suna son ƙarin ma'ana, yakamata su ɗaga nauyi tunda ba za su iya samun tsokar tsoka ba saboda ƙarancin matakan testosterone," in ji Jason Karp, masanin ilimin motsa jiki da marubuci. "Don haka, ɗaga nauyi yana da yuwuwar sanya mata ƙarin ma'ana." (Da gaske. Ga dalilin da yasa zaku iya ɗaga nauyi kuma ba za ku yi girma ba.)

Idan kuna son ƙarin tabbaci, kalli wannan bidiyon tare da zakaran wasannin Reebok CrossFit sau biyu Annie Thorisdottir, wanda ke da babban jiki kuma tabbas baya jin tsoron jefa nauyi mai nauyi.

4. Za ku ƙone Calories fiye da Cardio

Kawai zaune akan gindinku yana karanta wannan, kuna ƙona calories - idan kuka ɗaga nauyi, wato. (Dubi: Kimiyya Bayan Tasirin Kashe -Kashe)

Kuna iya ƙone ƙarin adadin kuzari lokacin Ajin bugun zuciya na sa'a 1 fiye da yadda za ku ɗaga nauyi na awa ɗaya, amma binciken da aka buga a cikiJaridar Ƙarfin Ƙarfafawa da Bincike ya gano cewa matan da ke ɗaga nauyi sun ƙone matsakaicin ƙarin 100 duka adadin kuzari a cikin awanni 24 bayan kammala karatun su. Wani binciken da aka buga a cikinJaridar Duniya ta Wasan Gina Jiki da Metabolismya gano cewa, biyo bayan zaman horo na tsawon minti 100 na ƙarfin ƙarfin, ƙananan mata na basal na rayuwa ya karu da kashi 4.2 cikin dari na tsawon sa'o'i 16 bayan motsa jiki-kona game da karin adadin kuzari 60.

Kuma tasirin wannan fa'ida na ɗaga nauyi yana ƙaruwa lokacin da kuka ƙara nauyin, kamar yadda aka bayyana a cikin binciken a cikin mujallarMedicine & Kimiyya a Wasanni & Motsa Jiki. Matan da suka ɗaga nauyi don ƙananan reps (kashi 85 na nauyin nauyin su na 8 reps) sun ƙone kusan sau biyu adadin adadin kuzari a cikin sa'o'i biyu bayan motsa jiki fiye da lokacin da suka yi karin maimaitawa tare da nauyi mai nauyi (45 bisa dari na max load don). 15 reps). (Na gaba: Tatsuniyoyi 7 Na Gaggawa na Muscle, Busted.)

Me ya sa? Yawan ƙwayar tsokar ku yana ƙayyade ƙimar ku na rayuwa mai ƙarfi - adadin kuzari nawa kuke ƙonawa ta hanyar rayuwa da numfashi kawai. "Yawancin tsokar da kuke da ita, yawan kuzarin jikin ku yana kashewa," in ji Perkins. Perkins ya ce "Duk abin da kuke yi, daga goge hakora zuwa bacci zuwa duba Instagram, za ku ƙone ƙarin adadin kuzari," in ji Perkins.

5. Zaka Karfafa Kashin Ka

Weaukar nauyi ba kawai yana horar da tsokoki ba; yana horas da kashin ku. Lokacin da kuke yin curl, alal misali, tsokarku tana matsawa ƙasusuwan hannunku. Kwayoyin da ke cikin waɗannan ƙasusuwan suna amsawa ta hanyar ƙirƙirar sabbin ƙwayoyin kashi, in ji Perkins. Da shigewar lokaci, ƙasusuwanku suna ƙaruwa da yawa.

Mabuɗin wannan shine daidaituwa, kamar yadda bincike ya nuna cewa ɗaga nauyi mai nauyi akan lokaci ba kawai yana kula da ƙashin kashi ba har ma yana iya gina sabon ƙashi, musamman a cikin ƙungiyar masu haɗarin gaske na mata bayan haihuwa. (Psst ... Yoga yana da wasu fa'idodin ƙarfafa kashi kuma.)

6. Za ku yi ƙarfi, Obv

Tingaukar nauyi mai sauƙi don ƙarin reps yana da kyau don gina ƙarfin tsoka, amma idan kuna son haɓaka ƙarfin ku, haɓaka nauyin nauyin ku shine mabuɗin. Ƙara ayyukan motsa jiki kamar squats, deadlifts, da layuka zuwa nauyin ku mai nauyi kuma za ku yi mamakin yadda sauri za ku gina ƙarfi. (Ga abin da ya fi dacewa da ɗaukar nauyi da sau nawa ya kamata ku yi.)

Wannan fa'ida ta musamman na ɗaga nauyi yana da babban sakamako. Ayyukan yau da kullun (dauke da kayan abinci, turawa kofa mai nauyi, ɗaga yaro) za su kasance da sauƙi-kuma za ku ji kamar gidan wutar lantarki da ba za a iya tsayawa ba.

7. Za ku Hana Rauni

Ciwon hips da ciwon gwiwoyi ba dole ba ne su zama jigon gudu na safiya. Ƙarfafa tsokoki da ke kewaye da goyan bayan gabobin ku na iya taimakawa hana raunin da ya faru ta hanyar taimaka muku ku kasance da tsari mai kyau, gami da ƙarfafa amincin haɗin gwiwa. (Mai Alaka: Budaddiyar Wasika Ga Mata Masu Tsoron Dakin Nauyi).

Don haka ci gaba, tsuguna ƙasa. Gwiwoyinku za su gode muku. "Karfin ƙarfin da ya dace shine ainihin maganin matsalolin haɗin gwiwa," in ji Perkins. "Ƙarfin tsokoki mafi kyau suna riƙe da haɗin gwiwa a matsayi, don haka ba za ku buƙaci damuwa game da gwiwoyin ku a yayin gudu na gaba ba."

8. Za ku zama Mafificin Gudu

Wannan na iya zama fa'ida mai ban mamaki na ɗaga nauyi ga wasu masu tsere na dogon lokaci, amma wannan shine wanda bai kamata a yi watsi da shi ba. Ƙarfafa tsoka yana nufin mafi kyawun aiki - lokaci. Jigon ku zai fi dacewa da goyan bayan nauyin jikin ku da kula da ingantaccen tsari yayin sauran motsa jiki (kamar gudu), da hannayen ku da ƙafafun ku za su fi ƙarfi. Menene ƙari, tun da horon ƙarfi yana ƙara lamba da girman adadin kuzari masu ƙonewar ƙwayar tsoka da ke haifar da aikin ku, horon ƙarfi zai iya taimaka muku a zahiri ƙona adadin kuzari yayin motsa jiki na cardio, in ji Perkins.

(Ƙari: Gudu cikin siffa tare da wannan ƙalubalen gudanar da kwanaki 30-yana da kyau ga masu farawa, suma!)

9. Zaku Kara Sassauci

Yi watsi da wannan babban yage mutumin yana fumbling a ajin yoga na minti daya kacal. Masu bincike daga Jami'ar North Dakota sun tsai da tsayin daka akan atisayen horarwa mai ƙarfi kuma sun gano cewa cikakken aikin horar da juriya na iya inganta sassauci kamar yadda ka saba.

Mahimmin kalma anan shine "cikakken kewayon," in ji Sinkler. Idan ba za ku iya kammala cikakken motsi ba - tafiya gabaɗaya har zuwa ƙasa - tare da nauyin da aka ba ku, kuna iya buƙatar amfani da ƙaramin dumbbell kuma kuyi aiki da shi.

10. Za ku inganta lafiyar zuciya

Ayyukan motsa jiki na zuciya ba shine kawai motsa jiki ba, da kyau, na zuciya. A zahiri, horar da ƙarfi na iya haɓaka lafiyar zuciyar ku, ma.A cikin wani binciken Jami'ar Jihar Appalachian, mutanen da suka yi minti 45 na motsa jiki na matsakaici-tsayi sun rage karfin jininsu da kashi 20 cikin dari. Wannan yana da kyau kamar - idan ba mafi kyau ba - fa'idodin da ke tattare da yawancin kwayoyin hawan jini. (Mai Alaƙa: Yadda ake Amfani da Yankunan Ƙimar Zuciya don Horar da Fa'idodin Motsa Jiki Max)

11. Zakuji Karfi

Yin jifa da baƙin ƙarfe mai ƙarfi ba kawai yana ƙarfafa mutane a cikin fina -finai ba. Ɗaga ma'auni masu nauyi - da haɓaka ƙarfi a sakamakon haka - yana zuwa tare da haɓaka girman kai, kuma wannan na iya zama babbar fa'ida ta ɗaga nauyi sama da duk wasu abubuwan ado. Ƙarfin ku ba kawai zai nuna a cikin durƙusad da jikin ku ba, har ma a cikin halayen ku. (Dubi: Hanyoyi 18 Na ɗaga nauyi zai canza rayuwar ku.)

Sinkler ya ce "Ƙarfi yana da hanyar ban dariya na zubar da jini a duk bangarorin rayuwar ku, a cikin motsa jiki da waje." Ta hanyar ƙalubalantar kanku akai-akai don yin abubuwan da ba ku taɓa tunanin zai yiwu ba, kwarin gwiwar ku na girma. Ta ce: “Haɓaka nauyi yana ba ku ƙarfi.

Bita don