Jump Rope vs. Running: Wanne Ne Mafi?

Wadatacce

• Jump Rope vs. Gudun: Fa'idodin Zuciya
• Jump Rope vs. Gudun: Calorie Burn
• Jump Rope vs Gudu: Motsa Jiki
• Jump Rope vs. Gudu: Tsokoki sunyi Aiki
• Jump Rope vs. Gudun: Tasirin Hadin gwiwa
• Hukuncin Karshe Akan Jump Rope vs Gudu
• Bita don

Idan ya zo ga samun dama, wasan motsa jiki mai sauƙin ɗauka, igiyar tsalle da gudu duka ba masu ƙira ba ne. Suna buƙatar ƙarancin kayan aiki (idan akwai), ba za su kashe muku tan na kuɗi ba, kuma suna da alaƙar tafiya. Amma tare da kamanceceniya da yawa, yana iya zama da wahala a yanke shawarar wanda zaku so haɗawa cikin aikin motsa jiki na yau da kullun idan kun kasance galibi bayan haɓakar ƙimar zuciya mai ƙarfi da motsa jiki mai gumi.

Babu wani laifi tare da yayyafa duk ayyukan biyu a cikin tsarin ku, amma idan kuna sha'awar ƙara jingina cikin tsari ɗaya, wannan jagorar zai taimaka muku ɗaukar gubar ku. Anan, ƙwararrun ƙwararrun motsa jiki sun rushe duk abin da kuke so ku sani game da igiya mai tsalle vs. Gudun, gami da manyan fa'idodin kiwon lafiya na kowane motsa jiki, tasiri akan haɗin gwiwa (wataƙila kuna mamaki), tsokoki sunyi aiki, da ƙari.

Jump Rope vs. Gudun: Fa'idodin Zuciya

Idan kun taɓa ƙoƙarin tsalle igiya na minti ɗaya madaidaiciya ko yin tsere zuwa ƙarshen toshe, wataƙila kuna iya faɗi cewa ayyukan duka suna kashe motsa jiki na zuciya. Tunatarwa: Motsa jiki (wanda aka fi sani da motsa jiki aerobic) ya ƙunshi manyan tsokoki na jiki suna motsawa cikin yanayin ruɗani na tsawon lokaci, yana sa mutum ya fi ƙarfin numfashi fiye da al'ada kuma bugun zuciyarsa ya yi sauri, a cewar Ma'aikatar Lafiya da Dan Adam ta Amurka. Ayyuka. Haɗa wannan salon motsa jiki na zuciya da huhu a cikin ayyukanku na yau da kullun (yi tunani: mintuna 150 na matsakaicin aiki kowane mako), kuma za ku sami ƙarin ƙarfin jiki kuma za ku iya magance ƙarin ayyuka ba tare da jin ƙishi ba, Melissa Kendter, mai horar da ACE-certified, ƙwararren horo na aiki, da kuma Kocin Tone & Sculpt, a baya an fada Siffa.

Kuma wannan ci gaba ga lafiyar zuciya da jijiyoyin jini shine babbar fa'idar da ke gudana, in ji Afrilu Gatlin, CPT, kocin mai gudanarwa tare da STRIDE. "Jiki mafi koshin lafiya ya ƙunshi zuciya mai ƙarfi - wannan shine mafi mahimmancin ƙungiyar tsoka a cikin jiki - kuma za mu iya samun wannan zuciyar da ƙarfi ta hanyar wannan motsa jiki na musamman na zuciya," in ji ta. "Dukkanmu mun kasance mutumin da ke hawan matakan kuma ba mu da numfashi, ko kuma muna da numfashi lokacin da muke wasa tare da 'ya'yanmu ... kuma babban abu shine kawai zuciya mai karfi yana ba da juriya ga da gaske ku yi rayuwa kuma ku ji daɗinta." (Masu ƙiyayya har yanzu suna iya samun waɗannan fa'idodin tare da wannan motsa jiki na cardio na gida.)

Hakazalika, tsallake igiya wani motsa jiki ne mai ban sha'awa, in ji Tommy Duquette, wanda ya kafa FightCamp kuma tsohon Memba na kungiyar dambe ta Amurka. "Tsalle igiya da gaske na taimaka muku haɓaka juriyar zuciya," in ji shi. "Kuma idan kun yi tsalle igiya a cikin rhythmic, salon wasan motsa jiki, wanda shine abin da mayaƙa da yawa ke yi, da gaske yana taimaka muku da ɗumama jikin ku don yin shiri don matsanancin tasirin yin wasan dambe." (Tabbas, ɗan zub da jini zai iya sa ku wartsake don ayyukan HIIT da ayyukan motsa jiki na plyometric, suma.)

Jump Rope vs. Gudun: Calorie Burn

Adadin adadin kuzari da kuke ƙonewa yayin salon horo na musamman bai kamata ya zama dalilin da yasa kuka yanke shawarar ƙara shi a cikin al'amuranku na yau da kullun ba, amma zai haifar da dogaro da burin ku (ce, idan kuna son asarar nauyi ko sake fasalin jiki). ). Idan kuna son sanin yawan ƙarfin tsallake igiya da gudu, ku sani cewa duka motsa jiki ana ɗaukar su ayyukan motsa jiki ne mai ƙarfi, ma'ana suna haɓaka ƙimar zuciyar ku sosai kuma suna haifar muku da numfashi da ƙarfi da sauri don yin tattaunawa, a cewar Cibiyoyin Kula da Cututtuka da Cututtuka. Saboda haka, su ma manyan masu ƙona kalori ne; Gudun gudu a 5 mph na rabin sa'a na iya amfani da kusan adadin kuzari 295 a cikin mutum 154lb, ta kowace CDC, yayin da igiya tsalle a matsakaicin matsakaici na rabin sa'a na iya amfani da adadin kuzari 352 a cikin mutum 155 lb, a cewar Ma'aikatar Wisconsin Ayyukan Lafiya. (Mai Alaƙa: Calories Nawa ne kuke ƙona nauyi mai nauyi?)

Jump Rope vs Gudu: Motsa Jiki

Kodayake igiya tsalle da gudu ana kiran su da farko a matsayin motsa jiki na motsa jiki - ma'ana jikinka zai yi amfani da iskar oxygen don juya shaguna na glycogen, mai, da furotin zuwa adenosine triphosphate (aka ATP, ko makamashi) don yin dogon lokaci - duka motsa jiki na iya zama. nau'in motsa jiki na anaerobic, kuma. Yayin motsa jiki na anaerobic, wanda yawanci yana tafiya cikin sauri da ƙarfi, jikin ku baya dogara da iskar oxygen zuwa iko ta hanyar aiki kuma a maimakon haka yana amfani da makamashi daga glycogen da aka adana riga samuwa a cikin tsokoki. Sakamakon haka, zaku sami damar yin wannan babban matakin na ɗan gajeren lokaci, a cewar Piedmont Healthcare.

Jumping igiya, musamman, na iya zama cakuda horon motsa jiki da kuma anaerobic dangane da saurin da kuke tsallakewa, in ji Duquette. "Abin da kuke yi kenan," in ji shi. "Yana da irin gudu a cikin ma'anar cewa zai iya zama ban mamaki motsa jiki na motsa jiki na motsa jiki a cikin sauri mai sauƙi, ko kuma yana iya zama mai wuyar gaske, motsa jiki na anaerobic mai zufa idan kun yi wuya." (Wannan wasan motsa jiki na tsalle-tsalle na HIIT shine cikakken misali na yadda ƙarfin aikin zai iya zama.)

Haka kuma a guje, in ji Gatlin. Idan kuna tseren tsere a cikin kwanciyar hankali na dogon lokaci, za ku kasance da kwanciyar hankali a cikin zuciyar ku, yin aiki da tsarin kuzarin motsa jiki, da haɓaka ƙarfin ku, in ji ta. Amma idan a maimakon haka zaku yi tsere don yin hauka zuwa ƙarshen titi, bugun zuciyar ku zai yi sauri da sauri kuma jikin ku zai kira tsarin ku na anaerobic don kuzari ASAP, in ji ta.

Ta hanyar yin aiki da tsarin kuzari tare da kowane aiki, zaku kuma sami wasu fa'idodin gina tsoka. Motsa jiki na motsa jiki yana taimakawa wajen ƙarfafa zaruruwan tsokar ku na sannu-sannu, wanda ke yin kwangila a hankali kuma yana ba ku damar yin horo na dogon lokaci kafin ku fara jin gajiya, yayin da motsa jiki na anaerobic yana haɓaka girma da adadin ƙwayoyin tsoka da sauri, wanda ke haɓaka tsokar ku. iko da ƙarfi, a cewar Ƙungiyar Kimiyyar Wasanni ta Duniya. Fassara: Kuna iya haɓaka jimiri da ƙarfin jikin ku ta hanyar sauƙaƙe saurin gudu ko tsalle tsalle. ( Gwada wannan wasan motsa jiki na motsa jiki don haɓaka aikinku na yau da kullun kuma sanya waɗannan filayen tsoka masu saurin jujjuya su suyi aiki.)

Jump Rope vs. Gudu: Tsokoki sunyi Aiki

Kodayake gudu yana sa zuciyar ku ta yi aiki tuƙuru, ba ita ce kawai tsokar da ake amfani da ita a duk lokacin aikinku ba. "Babban fahimta game da gudu shine yawancin mutane suna tunanin huhu da ƙafafu, amma a zahiri jimlar motsin jiki ne," in ji Gatlin. "Kuna aiki da komai daga ƙafafunku zuwa kafafunku, ainihin ku - wanda ba kawai abs ba amma dukan gangar jikin - zuwa jikin ku na sama." Musamman ma, jigon ku yana taimakawa wajen daidaita jikinku gaba ɗaya yayin da kuke bugun pavement, kuma ana amfani da lats, biceps, da triceps don kunna hannunku baya da baya, in ji ta. (Mai alaƙa: Fa'idodi 13 na Gudu waɗanda ke ƙara lafiya da farin ciki)

A gefen kifaye, igiya mai tsalle ta dogara da ƙananan jikin ku, musamman maƙarƙai, yayin da suke taimaka muku fashewa daga ƙasa da tsalle kan igiyar, in ji Duquette. "Lokacin da kuka tsallake igiya, bai kamata ku yi amfani da yawancin jikin ku ba," in ji shi. "Gwiwoyinku bai kamata su lanƙwasa ba, hannayenku ba za su yi daji ba yayin da kuke ƙoƙarin motsa igiya." Maimakon haka, hannayenku yakamata su kasance a gefen ku kuma, da zarar kun shiga cikin rawar, da kyar za su motsa don samun igiya a ƙarƙashin jikin ku, in ji shi. Za ku ɗauki haƙƙoƙin ku da kafadu don samun igiya tana lilo (kuma ku ci gaba da hakan), haka kuma ainihin ku don kiyaye kanku da kwanciyar hankali yayin da kuke fata, amma gabaɗaya, aikin ba kamar haraji a jikin babba bane kamar gudu. (Don ƙarfafa hannayenku sosai yayin da kuke tsalle, kuna son amfani da igiya mai nauyi maimakon, in ji Duquette.)

Jump Rope vs. Gudun: Tasirin Hadin gwiwa

Ga igiya tsalle da gudu, tasirin haɗin gwiwa ya dogara da farko akan farfajiyar da kake. Hard kankare, alal misali, zai sami mafi munin tasiri akan gidajen ku, ko kuna tsalle ko tsalle. "Ya fi kyau a yi tsalle igiya a kan wani nau'i mai ban sha'awa da ke da kyauta, maimakon wani bene na kankare," in ji Duquette. "Mayaka da yawa za su yi hakan a cikin zobe don haka yana da ƙarancin tasiri akan ƙasusuwansu da gidajensu ... amma har ma da katako [zai yi aiki saboda yana] da wasu bayarwa." Hakazalika, Gatlin ya ba da shawarar zaɓin saman kwalta maimakon taƙaitaccen gefen titi ko yin aiki a kan takalmin da aka keɓe musamman don rage tasirin gindin ku.

Matsayin tasirin wasan motsa jiki na igiya kuma na iya bambanta dangane da matakin ƙwarewar ku da ƙarfin ku. A farkon, da gaske ya sauko don ƙirƙirar: "Lokacin da kuke sabo kuma kun kasance mafari, ɗaya daga cikin kurakuran da nake gani shine mutane suna tsalle da tsayi sosai," in ji Duquette. "Wataƙila yana da tasiri mafi girma a wannan lokacin har sai kun sami irin wannan yanayin." Da zarar kuna tsallake -tsallake cikin matsakaici, akan taushi mai laushi, kuma tare da cikakkiyar sifa (tunani: ƙaramin hops, makamai a tarnaƙi, babu "tsalle biyu"), motsa jiki zai zama "tasiri sosai," in ji shi . Amma idan kun ƙara saurin gudu da ƙarfi, kuna aiki da tsarin ku na anaerobic, tasirin zai sake ƙaruwa, in ji shi. (Mai alaƙa: Wannan Ƙarƙashin Tasirin Cardio Workout Zai Sami Ruwan Jininku Ba tare da Kashe haɗin gwiwarku ba)

Idan kuna buga labule tare da hanyoyin gudu, ku ma kuna son sanya takalmin da ya dace don rage tasirin da zai yiwu, in ji Gatlin. Ta ba da shawarar ziyartar wani shago na musamman don karɓar shawarwarin takalma dangane da tafiyarku da hanyar motsin ƙafar ku, wanda zai tabbatar da jikin ku ya sami goyon baya da shawar girgiza da yake buƙata.

Hukuncin Karshe Akan Jump Rope vs Gudu

TL; DR: igiya mai tsalle da gudu suna ba da irin wannan lafiyar zuciya da jijiyoyin jini da fa'idodin gina tsoka, tare da matakan tasiri masu kama da juna, kodayake gudu yana da ƙaramin ƙafa a kan takwaransa dangane da adadin tsokoki da ke aiki. Don haka a ƙarshen rana, mafi kyawun motsa jiki a gare ku shine wanda kuke a zahiri ji daɗi kuma, ba shakka, kada ku ji wani ciwo yana aiki. Duquette ta ce "Idan kuna da raunin da kuke murmurewa sosai, to ku yi magana da likitan ku [na farko], amma yana da kyau ku gwada ruwan kaɗan," in ji Duquette. "Idan babu wani abu a fili da ke damun ku, ba ku da tarin zafi, kuma ba za ku murmure daga rauni ba, gwada shi kawai. Idan wani abu ya yi zafi, to, ku saurari jikin ku kuma ku daina."

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