Har yaushe ya kamata ku huta tsakanin saiti?

Wadatacce

• Idan kuna son yin sauti, rasa nauyi, ko ƙara ƙarfin hali ...
• Idan kuna son gina ƙarfi ...
• Idan kuna son manyan tsokoki ...
• Idan kana son sarrafa form...
• Idan kun kasance sababbi don ƙarfafa horo ...
• Bita don

Tsawon shekaru, mun ji ƙa'idar horar da ƙarfi ta babban yatsa cewa yawan nauyin da kuke ɗagawa, zai fi tsayi kuna buƙatar hutawa tsakanin saiti. Amma da gaske wannan gaskiya ce mai wuya da sauri? Kuma shin hutun da ya dade tsakanin saiti yana hidima ga lafiyar ku da maƙasudin dacewa? (Bayan haka, wasu bincike sun gano * murmurewa mai aiki * ya buge nau'in m.)

Anan, abin da kuke buƙatar sani game da tazarar hutu, dangane da sakamakon * kuna * nema.

Idan kuna son yin sauti, rasa nauyi, ko ƙara ƙarfin hali ...

Hutu don: 20 zuwa 60 seconds tsakanin saiti

Idan burin ku shine samun ingantacciyar sifa ta hanyar inganta ƙarfin tsoka ko haɓaka ƙarfin ku na muscular, kiyaye lokacin hutawa zuwa mafi ƙanƙanta shine ainihin mafi kyawun hanyar tafiya, in ji Ryan Rogers, ƙwararren ƙarfi da ƙwararre kan kwaskwarima a Fitness Quest 10 a San Diego, CA. (PS: Anan sau nawa ne yakamata ku kasance kuna yin ayyukan motsa jiki na ƙarfi da ƙarfi.) ”

Don ba tsokoki kaɗan na numfashi yayin da kake ci gaba da bugun zuciyarka, Rogers yawanci yana da abokan cinikinsa sun kammala aikin motsa jiki wanda kawai sauran shine yayin sauyawa daga motsi ɗaya zuwa na gaba - yawanci kasa da 30 seconds. "Wannan tsarin yana taimakawa wajen ƙona calories fiye da hutawa cikakke tsakanin saiti yayin da har yanzu yana ba da damar tsokoki su sake dawowa dan kadan don su iya tura dan kadan," in ji shi. (Mai Dangantaka: Dalilin Da Ya Sa Wasu Mutane Suke Da Sauki Mafi Sauki Na Tuna tsokokinsu)

Idan kuna son gina ƙarfi ...

Hutu don: 2 zuwa 5 mintuna tsakanin saiti

Wannan yana ba tsokoki damar cika ƙarfin da suke buƙata don ƙuntatawa kuma suna ba da damar tsarin juyayi ya murmure, in ji Pete McCall, CSC, wani mai ba da horo na ACE da ke San Diego, CA. "Lokacin ɗaukar nauyin nauyi kamar yadda kuke yin 10 reps ko žasa, hutawa mai kyau da farfadowa yana da mahimmanci don kunna filaye na tsoka, wanda a ƙarshe ya haifar da amsawar hormone wanda ke da alhakin ci gaban tsoka. Mahimmanci, ɗaukar nauyi yana haifar da lalacewar injiniya, kuma hormones suna taimakawa gyara lalacewar nama da fara haɓaka. "

Idan kuna son manyan tsokoki ...

Huta don: Minti 1 tsakanin saiti

Idan babban maƙasudin ku shine hauhawar jini-wato, ƙaruwa a cikin girman giciye na tsokoki-wannan shine lokacin hutu mafi dacewa. Sabrena ya ce "Dakatar da abin da ya fi na daƙiƙa 60 zai daidaita yanayin damuwa na rayuwa na horo da rage yuwuwar haɓaka tsoka, amma hutawa ƙasa da daƙiƙa 60 baya ba da damar isasshen warkarwa ga tsoka don yin kyau a saiti na gaba," in ji Sabrena. Jo, darektan kimiyya da abun ciki na bincike na ACE.

Idan kana son sarrafa form...

Hutu don: Minti 3 tsakanin saiti

Me yasa minti uku? Dangane da binciken da aka buga a cikin Jaridar Ƙarfafawa da Bincike, za ku murmure da sauri fiye da yadda za ku yi ta wurin hutawa minti biyu kacal tsakanin saiti. Bugu da ƙari, za ku sami ƙarin lokaci da kuzari don mai da hankali gaba ɗaya kan ƙwarewar motsi da kuke aiki.

Idan kun kasance sababbi don ƙarfafa horo ...

Hutu don: fiye da yadda kuke tsammani kuna buƙata

Shin sabon horon ƙarfi ne? Rogers ya ce, "Za ku amfana da ƙarin hutawa tsakanin saiti don kada ku tura kan ku zuwa ga tashin zuciya, yayin da wanda ke da siffa mai kyau zai iya hutawa ba tare da matsala ba." (Har ila yau: Kada ku rasa wannan motsa jiki na horo mai ƙarfi wanda ke cikakke ga masu farawa.)

Don masu farawa, ɗaukar ƙarin lokaci don murmurewa (ba tare da barin bugun zuciya da zafin jiki gabaɗaya su koma matakan hutu ba) yana ba da ƙarin fa'idodi kuma, in ji Fabio Comana, malami a Makarantar motsa jiki da Kimiyyar Abinci ta Jami'ar San Diego. "Don ƙarin masu motsa jiki da ba su da ƙwarewa, dogon murmurewa na iya haɓaka ingancin kai," in ji shi. A wasu kalmomin, idan ƙarin minti ɗaya ko biyu na hutawa tsakanin saiti yana ba ku damar fitar da wannan ƙoƙarin na ƙarshe, za ku sami ƙarin ƙarfin gwiwa don tsayawa tare da motsa jiki na dogon lokaci-wanda, ba shakka, shine hanya mafi kyau don ganin sakamako. , komai burin ka. (Mai dangantaka: Tambayoyin ɗaga nauyi mai nauyi don masu farawa waɗanda ke shirye don ɗaukar nauyi)

Bita don