Lokacin Yayi Ok Ayi Aiki Guda Daya Komawa Baya

Wadatacce

• Ƙarfafa Ƙarfafawa
• Cardio
• Horar da HIIT
• Ayyukan Abs
• Doka daya da za'a bi - Komai Irin Aiki
• Bita don

Kuna iya sanin bai fi kyau a yi benci a ranakun baya-baya ba, amma yaya muni yake da gaske a squat sannan a juya? Ko HIIT yana da wahala kowace rana? Mun juya ga ƙwararrun don ba da shawarwari kan yadda za ku iya ɗaukar shirin motsa jiki kafin ya koma baya. (Duba: Dalilan Da A Haƙiƙa Bai Kamata Ku je Gym ba.)

Gabaɗaya magana, eh, yana da kyau a fitar da tsoka iri ɗaya a kwanakin baya-da-baya-muddun ba za ku yi kasa a gwiwa ba kan ɗayan waɗannan in ji Lindsay Marie Ogden, ƙwararren mai horar da ƙwararrun ƙwararrun TEAM. a Life Time Athletic a Chanhassen, Minnesota. Ta hanyar "zuwa kasawa" tana nufin kaiwa ga matakin da a zahiri ba za ku iya aiwatar da motsi ba saboda tsokoki sun gaji. Duk da yake wannan galibi yana faruwa lokacin da kuke samun horo na ƙarfi (kun san "Ba zan iya yin ƙarin maimaitawa" ba), ƙila ƙafafunku na iya jin irin wannan hanyar bayan tsawon mako guda ko kuma aji na musamman na HIIT.

Kuma, a zahiri, akwai wasu fa'idodi don horar da ƙungiyar tsoka iri ɗaya kwana biyu a jere, idan kun bi madaidaiciyar yarjejeniya: "Yana iya sauƙaƙe murmurewa da tsawaita lokacin haɗin furotin - ma'ana yana ƙaruwa taga lokacin da jikin ku ke kashewa. gina tsoka," in ji Ogden. Manufar ita ce a buga ƙungiyar tsoka da wuya wata rana tare da nauyi mai nauyi da ƙananan reps (3 zuwa 8 kewayon), sa'an nan kuma buga wannan rukunin tsoka a rana mai zuwa tare da nauyin nauyi, mafi girma (8 zuwa 12 kewayon), in ji ta. "Manufar ita ce kunna ƙwayoyin da ke haɓaka hauhawar jini (aka haɓaka ƙwayar tsoka) da samun abubuwan gina jiki ga tsokoki." Amma ba lallai ne ku buga dakin motsa jiki ba kwana biyu a jere don samun fa'idodin gina tsoka: "Barci mai kyau, sarrafa damuwa, da abinci mai gina jiki shima yana taimakawa a cikin wannan," in ji ta.

Kuna son cikakken run-down? Ga abin da kuke buƙatar sani game da yin irin wannan motsa jiki da horar da tsokoki iri ɗaya a ranakun baya-da-baya.

Ƙarfafa Ƙarfafawa

Mafi mahimmancin al'amari a nan? Farfadowa. Toned triceps yana ɗaukar lokaci - kuma ba kawai lokaci a cikin dakin motsa jiki ba.

Neal Pire, masanin ilimin kimiyar motsa jiki a HNH Fitness a Oradell, New Jersey ya ce: "Ba za ku sami gyaruwa ba yayin motsa jiki mai ƙarfi - kuna samun mafi kyau tsakanin su." Tsokoki suna yin bugun a lokacin horo, sannan sama da kwana ɗaya ko biyu sun warke kuma suna sake ginawa fiye da da. Yawancin masu canji suna shafar yadda saurin ƙwayoyin tsokar ku ke murmurewa bayan horo mai nauyi (watau, matakin lafiyar ku, yawan nauyin da kuke ɗagawa, da yawan maimaitawa da kuka kammala). Amma ga matsakaicin Jane, Pire ya ba da shawarar horar da ƙungiyar tsoka iri ɗaya fiye da sau biyu a mako, yana barin aƙalla sa'o'i 48 tsakanin kowannensu. Don haka, a'a, wataƙila bai kamata ku ƙarfafa horar da ƙungiyar tsoka ɗaya kwana biyu a jere ba.

Jen Hoehl, masanin ilimin lissafin motsa jiki da ke zaune a birnin New York, ya ba da shawarar buga ƙungiyoyin tsoka masu girma (kamar ƙirji, baya, kafadu, quads, da hamstrings) tare da nauyi mai nauyi a farkon mako. Sannan daga baya a cikin sati, lokacin da za ku iya jin gajiya, yi aiki a kan ƙananan kungiyoyin tsoka (kamar makamai da maraƙi) tare da nauyi mai nauyi da madaidaicin wakilci. Yin wannan yana ba ku damar zama sabo lokacin da kuke tafiya da nauyi, yayin da kuke haɓaka juriya daga baya. (Mai alaƙa: Sau nawa Ya Kamata Ku Yi Ayyukan ɗaga Nauyi masu nauyi?)

Cardio

Yin cardio-ko yana gudana ko jujjuya-yawan kwanaki a jere yawanci ba shi da haɗari, muddin ba za ku kai sifili zuwa 60 tare da ƙarfin horonku da mitar ku ba, a cewar Jacqueline Crockford, masanin ilimin kimiya na motsa jiki a Amurka. Majalisar akan Motsa Jiki, kamar yadda aka ruwaito a baya Shin Yana da Kyau Yin Aikin Aiki A Kowace Rana ?. A hankali ƙara horarwar ku kuma sauraron jikin ku don guje wa duk wani raunin da ya wuce kima.

Amma yana da kyau a ɗaga waɗannan dumbbells na fam uku a cikin juzu'i kowace rana? Ba da gaske ba — tun da ba a yi la'akari da horon ƙarfi da ƙarfi ba.

"Spining da haske na sama-jiki dumbbells wasu azuzuwan suna kira don kada su ƙara ƙarfin juriya don karya tsoka - an tsara manyan ƙungiyoyi, ƙananan nauyin nauyi don ƙara wasu nau'i-nau'i da ƙara ƙarfin zuciya," in ji Hoehl. . Don haka jin daɗin yin jujjuya yau da kullun. Amma idan kuna son samun buff biceps da gaske, cirewa daga waɗannan fedal ɗin kuma gwada horar da nauyin barbell aƙalla sau biyu a mako.

Horar da HIIT

"Maɗaukakiyar ƙarfi, motsa jiki na jiki (kamar burpees) ba sa samar da damuwa na muscular kamar yadda ƙarfin motsa jiki na yau da kullum, don haka yana da kyau a yi su a kwanakin baya," in ji Pire. Duk da haka, "idan kuna yin haɗin gwiwa ko ƙungiyoyin haɗin gwiwa, kuna buga ƙungiyoyin tsoka da yawa a lokaci ɗaya - wanda kuma zai iya zama haraji kuma yana buƙatar ƙarin farfadowa," in ji Ogden.

Wannan shine dalilin da ya sa, idan kuna yin horon HIIT da yawa, zaku iya samun ciwon rashin lafiya. Don hana hakan, jujjuya kwanakin HIIT da kwanakin ƙarfi-tare da ƙarancin kwanakin maido da aiki, ba shakka. "Haɗin HIIT da ɗaga nauyi mai nauyi zai taimake ka ka yi la'akari," in ji Hoehl. (Duba: Ga Yadda Makon Ma'auni na Daidaitaccen Ma'auni Yayi kama.)

Ayyukan Abs

"Ab aikin gabaɗaya game da kwaskwarima ne, ko juriya, fiye da ƙarfi, don haka ku kasance masu 'yanci ku ci gaba da ayyukanku na yau da kullun," in ji Pire. Kawai tabbatar da haɗa abubuwa sama. Hoehl ya ce "Jigon ku yana kiyaye ku koyaushe, don haka dawo da tsoka yana faruwa cikin sauri," in ji Hoehl. Abs da sauri ya shiga damuwa, don haka yi motsa jiki daban -daban a kowace rana, in ji shi.

Doka daya da za'a bi - Komai Irin Aiki

Yin wuce gona da iri a jikinka ko harba rukunin tsoka ɗaya, musamman, zai yuwu ya sadaukar da sifar ku kuma ya sanya ku cikin haɗarin rauni. "Idan kuna horar da jimillar jiki kowace rana ko ƙoƙarin yin aiki da abubuwan da kuke so, alal misali, kowane zaman, zai iya zama da wahala a sarrafa ƙarfi da mai da hankali," in ji Ogden. "Wannan, bi da bi, zai haifar da ƙarin damuwa, yana kira don ƙarin lokacin dawowa." (Dubi: Yadda ake Aiwatar da Ƙasa da Samun Sakamako Mai Kyau.)

Wannan shine dalilin da ya sa Pire da Ogden sun yarda: Ko da wane irin motsa jiki ne ko ƙungiyar tsoka da kuke horarwa, akwai ƙa'idar yatsa ɗaya: Bari jikin ku ya zama jagorar ku. "Idan kun yi zafi sosai daga aikin motsa jiki na baya, ku tura baya yau ku yi cardio a maimakon haka," in ji Pire.

Bita don