Fa'idodi 8 na Yin Motsa Jiki Kyauta

Wadatacce

• 1. Suna aiki.
• 2. Suna da inganci sosai.
• 3. Suna inganta daidaiton ku.
• 4. Suna ƙona manyan kalori.
• 5. Suna kara maka karfi sosai.
• 6. Sun dace a cikin kabad.
• 7. Suna rage hadarin rauni.
• 8. Babu iyaka.
• Bita don

Idan motsawar ƙarfin ku ya iyakance ga injin juriya, lokaci yayi da za ku tashi don ɗaukar nauyi. Ba wai kawai sun fi dacewa da tsada ba idan kuna aiki a gida, amma amfani da ma'aunin nauyi vs. inji a zahiri yana ba da ƙarin fa'idodin aiki, suma. A cewar masu horarwa da kimiyya, haɗa su cikin aikin motsa jiki na yau da kullun shine hanya mafi dacewa don ƙarfafa tsokoki, ƙona calories, kuma ku zama mafi kyau a duk abin da kuke yi. Nasara-nasara.

Anan, duk fa'idodin amfani da ma'aunin nauyi da injin. (Gaba gaba, karanta game da fa'idar ɗaga nauyi gaba ɗaya.)

1. Suna aiki.

Mafi kyawun atisaye su ne waɗanda ke haɓaka aikinku a wajen motsa jiki-ko wannan yana nufin yin tseren tseren tsere, motsa kayan daki a kusa da ɗakin ku, ko hawa kan ɗakunan dafa abinci saboda an tsara gidan ku don manyan mutane, in ji mai horar da ƙarfi mai ba da horo Mike Donavanik, CSCS Waɗannan darussan sune abin da masu horarwa ke kira "aiki," kuma gabaɗaya, suna buƙatar ma'aunin kyauta.

"Ma'aunin nauyi na kyauta yana ba da damar jikinka ya motsa cikin dukkan jirage uku na motsi, ta yadda za ku yi tafiya cikin sararin samaniya kamar yadda kuke yi a rayuwa ta al'ada," in ji shi. "Machines galibi suna zaune kuna ɗaga nauyi mai nauyi yayin da aka ƙuntata su ga motsi guda ɗaya. Duk da haka, a rayuwa a waje da motsa jiki, ba kasafai za ku taɓa taɓa turawa, ja, ko ɗaga yayin da kuke zaune ba. (Wannan shine ra'ayin Bayan motsa jiki na aiki.) Ko da motsa jiki na nauyi-nauyi, kamar tsayuwar dumbbell biceps curl, yana shiga cikin ayyukan yau da kullun kamar ɗaga jakar kayan abinci ko jakunkuna. Yanzu, wannan shine motsa jiki na asali. "

2. Suna da inganci sosai.

Tunda ma'aunin nauyi, ba kamar injina ba, ba a daidaita su zuwa wata hanya ba, wannan yana nufin ba kawai dole ne ku tura ko ja ta hanya ɗaya ba. Hakanan dole ne ku kiyaye ma'aunin nauyi -da kanku -daga rawar jiki. Wannan abu ne mai kyau ga dukkan tsokoki, in ji Donavanik. "Saboda dole ne jikin ku yayi aiki don tallafawa nauyi da sarrafa motsi, tsoffin tsoffin ku, tsoffin tsoka, da maƙasudi duk suna aiki tare don sarrafa motsin ku." Don haka tare da kowane wakili, kuna ƙarfafa fiye da tsoka ɗaya. (Mai alaƙa: Me yasa kuke buƙatar yin motsa jiki na haɗin gwiwa a cikin aikin motsa jiki na yau da kullun)

3. Suna inganta daidaiton ku.

Ma'aunin nauyi ba wai kawai yana aiki da tsokoki da yawa a lokaci ɗaya ba. Suna sa su yi aiki tare, wanda ke da mahimmanci don daidaitawa da daidaitawa, in ji Donavanik. Misali, bincike a cikinJaridar Ƙarfafawa da Bincike idan aka kwatanta ma'aunin nauyi da injinan kuma sun gano cewa mutanen da suka yi motsa jiki na kyauta suna inganta ma'aunin su kusan ninki biyu na waɗanda suka yi irin wannan motsa jiki akan injunan horarwa. A ƙarshe, ba za ku faɗi cikin ajin yoga ba.

4. Suna ƙona manyan kalori.

Yawancin tsoka da kuke aiki yayin motsa jiki da aka ba, yawancin adadin kuzari za ku ƙone tare da kowane wakili, in ji Donavanik. Kuma yayin da duk wani motsa jiki mai nauyi na kyauta zai sanya haraji ga ƙananan na'urorin kwantar da hankalin ku fiye da motsa jiki-na'ura, ma'aunin nauyi kuma yana ba ku damar yin motsi na fili wanda ke aiki da jikinku gaba ɗaya, in ji shi. Yi tunani game da tsuguno don latsawa sama: Ta hanyar buga ƙafafunku, gindinku, hannayenku, da kafadu, motsi yana aika ƙona kalori ta rufin. (Mai alaƙa: Yadda ake haɓaka ƙarfin ku ta amfani da Biyu na Dumbbells)

5. Suna kara maka karfi sosai.

Haka ne, duka biyun suna ƙidaya azaman horo na juriya, amma jikin ku yana ba da amsa mai banbanci ga ma'aunin kyauta da injin. Lokacin da masu bincike na Jami'ar Saskatchewan suka haɗa wayoyin lantarki ga masu motsa jiki, sun gano cewa waɗanda suka yi squats-free squats sun kunna ƙafarsu da ƙwayar tsoka ta kashi 43 cikin ɗari fiye da waɗanda suka yi aikin injin Smith. Bugu da ƙari, motsa jiki na nauyi-nauyi yana haifar da mafi girman martani na hormonal fiye da irin wannan aikin da aka yi akan injin juriya, a cewar wani binciken a cikin Jaridar Ƙarfafawa da Bincike. Kuma wannan martani na hormonal yana nuna yadda tsokar ku ke sake ginawa da haɓaka bayan zaman horon ku. (Mai Alaƙa: Mafi Wuyar Aiki da Zaku Iya Yi da Dumbbell Guda ɗaya)

6. Sun dace a cikin kabad.

Shin za ku iya samun injunan juriya rabin dozin? Ko shigar da su a cikin gidan ku? Wataƙila ba haka ba ne. Amma 'yan set dumbbells? Wannan gaba ɗaya mai yiwuwa ne. Don adana tsabar kuɗi da sarari mai mahimmanci, yi la'akari da siyan ma'aunin ma'aunin ma'auni biyu. Saitin zai iya kashe ko'ina daga 50 daloli zuwa daloli kaɗan, kuma suna aiki har zuwa 15 dumbbells a ɗaya. Wasu suna daidaita daga fam biyar kowanne har zuwa fam 50 kowanne, don haka guda ɗaya shine duk abin da kuke buƙata. (Ba a tabbatar da yadda za a fara gina gidan motsa jiki na gida ba? Duba a nan: 11 Amazon Sayi don Gina Gidan Gyaran Gida na Kasa da $ 250)

7. Suna rage hadarin rauni.

Hanya mafi kyau don hana rauni ita ce ta haɓaka rashin daidaiton tsoka. Ɗaga ma'aunin nauyi kyauta hanya ce mai kyau don yin haka. Saboda ma'aunin nauyi na yau da kullun yana ƙalubalanci ma'aunin ku, suna tilasta muku yin aiki da ƙarfafa ƙananan tsokoki masu daidaitawa, waɗanda ke taka muhimmiyar rawa wajen tallafawa jikin ku da kuma kiyaye haɗin gwiwa a wuraren da suka dace, in ji Donavanik. Bugu da ƙari, tunda nauyin nauyi yana ɗaukar kowane ɓangaren jikin ku daban, suna rage bambance -bambancen ƙarfi tsakanin biceps, triceps, hamstrings, komai. "Idan kuna yin bugun kirji na dumbbell, nan da nan za ku sani idan ɗayan hannu ya fi na sauran rauni," in ji shi. Ba a ma maganar ba, hannunka mai ƙarfi ba zai iya ramawa kamar yadda zai iya tare da injin bugun kirji -wanda kawai ke ƙara taɓarɓare ƙarfi. (Gwada waɗannan 7 Ƙarfin Ƙarfin Ƙaƙƙwarar Ƙaƙƙwarar Ƙaƙƙwarar Ƙaƙƙwarar da ke Gyara Ƙunƙarar Ƙwayar Muscle don farawa.)

8. Babu iyaka.

Nauyin nauyi kyauta shine mafi kyawun kayan aikin motsa jiki har abada. Duk abin da kuke buƙata shine ma'aunin nauyi da ƙananan ƙafafun murabba'in sarari, kuma kuna iya yin daruruwan, idan ba dubbai ba, na motsa jiki don ƙarfafa kowane tsoka a jikin ku.

Bita don