Shin yana da kyau ne kawai don yin Ayyukan Kiwon Jiki?

Wadatacce

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A halin yanzu, wasan motsa jiki na jiki shine sarki. A gaskiya ma, horar da nauyin jiki ya kasance mai lamba biyu na motsa jiki na 2016 ta Cibiyar Nazarin Wasannin Wasanni ta Amirka (wanda aka doke shi kawai ta hanyar fasahar sawa). "Horar da nauyin jiki yana amfani da ƙaramin kayan aiki yana sa ya zama mai araha. Ba a iyakance ga turawa da jan hankali kawai ba, wannan yanayin yana ba wa mutane damar 'komawa kan abubuwan yau da kullun' tare da dacewa," in ji rahoton.

A bayyane yake, yin aiki ba tare da kayan aiki ba da wuya a kira shi 'yanayin' (Intanet ta ce turawa ta zamani ta kasance tun zamanin Roma ta dā), amma gaskiya ne cewa waɗannan ayyukan motsa jiki kamar sun kai kololuwar lokaci. Mu manyan magoya bayan horar da kanmu ne, kuma kamar yadda ACSM ta nuna, shi yayi yi aiki mafi sauƙi ga waɗanda ba su da zaɓi don fitar da dubbai a shekara akan membobin motsa jiki ko azuzuwan motsa jiki. A mafi yawan lokuta, zaku iya yin horo da nauyi a ko'ina, kuma yana da sauri da dacewa idan kun gajarta akan lokaci.

Amma a sakamakon shaharawar horar da masu kiba, hakan ya sa mutane da yawa sun kauracewa membobin gidan motsa jikin su tare da tambayar larurar ɗakunan nauyi na gargajiya. Ba zan iya tsugunnawa kawai in tura hanyata don samun ingantacciyar lafiya ba? mutum zai iya jayayya. A wani bangare, amsar ita ce eh.

Adam Rosante, mashahuran kocin kuma marubucin littafin ya ce: "Na taimaki ton na mutane su yi ƙarfi, ƙwanƙwasa, da rasa nauyi ba tare da kayan aiki ɗaya ba." Jiki na 30-Na Biyu. (Sace wasan motsa jiki na HIIT da ke sauti cikin daƙiƙa 30.) Duk da haka, duk da fifikon sa a kan babban ƙarfi, motsa jiki ba kayan aiki, "Ina matuƙar son nauyi mai nauyi kuma na yi imani da ƙarfi cewa yakamata mata su ɗaga," in ji shi, kuma yana ba da shawarar haɗa nauyi ɗaga zaman tare da zaman motsa jiki na nauyin jikin ku.

Wannan ba daidai ba ne mai ban mamaki: Kyawawan duk wani mai ba da horo mai ba da izini zai gaya muku cewa mabuɗin kowane kyakkyawan shirin motsa jiki iri -iri ne. Duk da haka, idan kuka kalli yanayin motsa jiki, galibi kamar kowa yana barin dumbbells a cikin ƙura.

"Mafi kyawun kayan aiki da kuke da shi shine jikin ku," in ji mai horo Kira Stokes, mahaliccin Hanyar Stoked. Stokes babban mai ba da shawara ne game da motsa jiki na jiki, tare da ɗaruruwan ɗimbin motsawa na musamman a cikin arsenal ɗin ta (kamar waɗannan motsi na 31!). Amma ta yarda kawai mai da hankali kan nauyin jiki yana da kasawa. "Kuna iyakance cikin abin da zaku iya bayar da jikin ku," in ji ta.

Da farko, yin tura-up da ja-up yana ɗaukar tsari da ƙarfi-ba su da sauƙi ga matsakaicin mutum, in ji Stokes. "Kuna so ku sami damar yin aiki da jikin ku a cikin dukkanin jiragen sama na motsi, kuma wani lokacin hakan ba zai yiwu ba idan ba ku da karfi a wasu sassan jikin ku." Anan ne mahimmancin horar da nauyi ya shigo.

Ta bayyana dumbbells kusan kamar gyare-gyare, tana shirya ku don abubuwa masu wahala. "A koyaushe ina gaya wa abokan cinikina cewa aikin nauyi da muke yi shine haɓaka ƙarfin da kuke buƙata don samun damar ɗagawa da rage nauyin jikin ku."

Kasancewar mutane da yawa suna takure idan ana batun horar da nauyin nauyi na gargajiya a wajen azuzuwan studio, a ra'ayin Stokes, babbar matsala ce. A zahiri, ta ƙirƙiri wani shirin da aka yiwa lakabi da Stoked MuscleUp-saboda tana jin kamar mutane suna rasa sanin yadda ake haɗa ma'aunin nauyi da motsi don ƙalubalantar jikin ku, in ji ta. (Gwada Kalubalen Arm na kwana 30 na Stokes wanda ke haɗa nauyin jiki da dumbbell yana motsawa tare.)

"Na ji akwai gibi a cikin masana'antar saboda mun wuce saman tare da horon HIIT da horar da nauyin jiki da duk waɗannan motsa jiki na gida-kuma ni babban mai ba da shawara ne ga wannan," in ji ta. "Amma kuma dole ne ku san mahimman abubuwan ɗagawa." (A nan akwai dalilai guda 8 da ya sa ya kamata ku ɗaga nauyi mai nauyi.)

Fitsari gabaɗaya ya ƙaura daga wannan, yana mai da hankali kan sanannen kalmar "motsin jirgin ƙasa akan tsoka," in ji ta. "Amma na yi imani dole ne ku horar da tsoka don horar da motsi."

A taƙaice, kamar yadda yawancin abubuwan rayuwa suke, daidaitawa yana da mahimmanci. "A bayyane yake, ayyukan motsa jiki sun fi komai kyau, amma ba zan ba da shawarar yin hakan kawai ba," in ji Joel Martin, Ph.D., farfesa a fannin kinesiology a Jami'ar George Mason. "Don samun cikakkiyar fa'ida, kuna buƙatar ɗaukar wasu nauyi masu nauyi kuma."

Hakanan akwai haɗarin buga tudu. "Komai abin da kuke yi, idan kuna yin motsa jiki iri ɗaya koyaushe, jikinku zai daidaita kuma ba zai zama abin motsa jiki ba don haifar da canje-canje a cikin tsokoki ko tsarin jikin ku," in ji Martin. (Duba waɗannan Dabarun Filato-Busting don Fara Ganin Sakamakon a Gym!)

Ba a ma maganar, za ku iya zahiri rasa ƙarfi idan kawai kuna mai da hankali ne akan nauyin jiki, gwargwadon matakin lafiyar ku na yanzu.Duk da yake mutane da yawa na iya ingantawa da samun ƙarfi da farko daga motsa jiki na jiki, ga waɗanda suka riga sun iya yin, ka ce, 30 tura-ups, mayar da hankali kawai akan horar da nauyin jiki zai haifar da ƙarfin ku don ragewa, Martin ya bayyana.

"Ko ta yaya ya zama abin ƙyama da za a gan ni a cikin dakin motsa jiki na yin curls curls. Ba ni da kunya. Zan iya bicep curl har sai na zama shuɗi a fuska. Kuma zan iya yin dodon komodo a ƙasan bene," in ji Stokes. "Kuma daga ƙarfin da nake ginawa daga ɗaga nauyi."

Layin ƙasa: Idan kun rantsar da horo na nauyi na gargajiya don fifita ayyukan motsa jiki na gida, kuna iya yin la'akari da sake fahimtar kanku da wannan ma'aunin ma'aunin kyauta. Stokes ya ce "Canjin tunani ne wanda dole ne ya faru." "Bai kamata mutane suji kunyar shiga ba, su kama wani gunguni."

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