11 Pono ke olakino a me ke olakino olakino o ka hāpai ʻana i nā kaupaona

Anter

• Nā Pōmaikaʻi o ka hāpai ʻana i nā kaumaha
• 1. E hoʻopau ʻoe i ka momona o ke kino
• 2. ... A e lilo ana ʻoe i momona momona
• 3. E nānā hou aku kāu mau mākala
• 4. Puhi ʻoe i nā calory hou aku ma mua o Cardio
• 5. E hoʻoikaika ʻoe i kou mau iwi
• 6. E ikaika 'oe, Obv
• 7. E pale aku ʻoe i ka ʻeha
• 8. E lilo ʻoe i mea holo maikaʻi
• 9. E hoʻonui ʻoe i kāu maʻalahi
• 10. E hoʻonui ʻoe i ke olakino puʻuwai
• 11. E Manaʻo ʻoe i ka mana
• Nānā no

ʻAʻole hoʻowahāwahā i ka cardio, akā inā makemake ʻoe e puhi i ka momona, e hoʻomaʻamaʻa i ke kino, a lele i kēlā me kēia pilikia e hiki mai ana iā ʻoe - i loko a i waho o ke keʻena hauʻoli - ʻo ka hoʻomaʻamaʻa ikaika kahi i loaʻa ai. A ʻae ʻae ka poʻe loea: Loaʻa nā pōmaikaʻi kūpilikiʻi i ka hāpai kaumaha. ʻAʻole hiki iā ʻoe ke wehe i nā meaʻai pānaʻi kaiaulu me ka ʻole o kekahi mea hoʻoikaika kino, a i ʻole ka mea haʻuki e haʻi iā ʻoe e kau i luna me ka hāpai ʻana i nā mea kaumaha akā ke hāpai ʻana.kaumahanā mea kaupaona.

Akā he aha nā pono kūleʻa maoli o ka hāpai ʻana i nā kaupaona? A pono ʻoe e hoʻāʻo inā ʻoliʻoli ʻoe i kāu papa hana o kēia manawa? Ma aneʻi, kokoke he ʻumikūmālua kumu e hōʻoiaʻiʻo ai iā ʻoe e kiʻi i kēlā mau dumbbells kaumaha.

Nā Pōmaikaʻi o ka hāpai ʻana i nā kaumaha

1. E hoʻopau ʻoe i ka momona o ke kino

E kūkulu i nā mākala hou aʻe a mālama ʻoe i kou kino e kuni momona i ka lā holoʻokoʻa - ʻo ia ka ʻepekema ma hope o ke hāpai ʻana i nā kaupaona i ʻoi aku ka momona ma mua o nā ʻano hoʻoikaika kino ʻē aʻe. (Eia nā ʻepekema āpau ma hope o ke kumu e kōkua ai ka ʻiʻo iā ʻoe e puhi i ka momona a me nā calorie.)

"Hiki ke hāpai i nā kaupaona i kāu nui kino wīwī, kahi e hoʻonui ai i ka nui o nā calorie holoʻokoʻa āu e kuni ai i ka lā," wahi a Jacque Crockford, C.S.C.S. a me ka waha ʻōlelo no ka ʻAha ʻAmelika e pili ana i ka Exercise. Ke puhi nei i nā calorie keu ma hope o ka hoʻolālā a me ke kūkulu ʻana i nā mākala? ʻO ia ke ala surefire e kiʻi i ke kino āu e makemake ai.

I nā noiʻi hou loa e pili ana i nā mākua momona a momona paha (makahiki 60 a ʻoi), ʻo ka hui pū ʻana o kahi papa ʻaina calorie haʻahaʻa a me ka hoʻomaʻamaʻa kaumaha i hopena i ka lilo o ka momona ʻoi aku ka nui ma mua o ka hui pū ʻana o kahi papa haʻahaʻa-calorie a me nā hana hele wāwae, e like me kahi noi 2017 i paʻi ʻia. ma ka puke paiʻObesity. ʻO ka poʻe mākua i hele wāwae ma kahi o ka hoʻomaʻamaʻa paona, ua nalowale ka nui o ke kaumaha—akā ʻo kahi hapa nui o ka pohō kaumaha ʻo ia ka nui o ke kino wīwī. I kēia manawa, mālama ka poʻe mākua i hoʻomaʻamaʻa ikaika i ka nui o nā mākala ʻoiai e nalowale ana ka momona. Hōʻike kēia ʻoi aku ka maikaʻi o ka hoʻomaʻamaʻa ikaika ma ke kōkua ʻana i ka poʻe e lilo i ka momona o ka ʻōpū i hoʻohālikelike ʻia me ka cardio no ka mea ʻoiai ʻo ka hoʻomaʻamaʻa aerobic e puhi i ka momona a me ka ʻiʻo, ʻo ka hoʻāla ʻana ke kaumaha kokoke i ka momona.

2. ... A e lilo ana ʻoe i momona momona

ʻOiai ʻoiaʻiʻo ʻaʻole hiki iā ʻoe ke ʻike i ka emi ʻana - ua hānau ʻia kou kino me nā wahi i hāpai mua ʻia e makemake ai e mālama i ka momona e pili ana i ka nui o nā kumu - ua ʻike ʻia kahi noiʻi University of Alabama ua nalowale nā ​​​​wāhine i hāpai i ka paona. momona (momona ʻōpū hohonu) ma mua o ka poʻe i hana wale i ka cardio. ʻO ke kuni ʻana i ka momona o ka ʻōpū i mea e kōkua ai i ka pohō kaumaha mai ka hāpai ʻana i nā kaupaona. A ʻo nā pōmaikaʻi o ka hāpai ʻana i nā kaupaona ʻaʻole e kū ma laila. E kūkulu ʻoe i kahi kino muscular i wehewehe ʻia, akā hoʻemi ia i kou pilikia o ka maʻi diabetes, metabolic syndrome, a me kekahi mau maʻi maʻi. (ʻAʻole e haʻi ʻia, ʻo ka hāpai ʻana i nā paona kaumaha e hoʻihoʻi i kou kumu, hāʻawi iā ʻoe i kahi hana abs me ka ʻole o ka hoʻāʻo ʻana.)

He kūlana paha ko ka hoʻomaʻamaʻa ikaika no ka hana ʻana i nā wahine "nui", akā ʻaʻole ia he ʻoiaʻiʻo. ʻOi aku ka nui o kou paona mai ka ʻiʻo (ma mua o ka momona) ʻoi aku ka wiwi. "ʻO ka ʻoiaʻiʻo, piʻi pinepine ke kaumaha o ke kino me ka hoʻomaʻamaʻa ikaika, akā ʻo ka nui o ka lole e iho i hoʻokahi a ʻelua paha mau nui," wahi a Holly Perkins, C.S.C.S. ka mea nāna i hoʻokumu i ka Women's Strength Nation. Hoʻohui, paʻakikī i nā wahine ke loaʻa ka mea hana kino nui. "Hana nā wahine ma kahi o 5 a 10 pakeneka o ka nui o nā kāne testosterone e hana nei, ka palena ʻana i ka hiki ke kūkulu ʻia nā mākala ke hoʻohālikelike ʻia i nā kāne," wahi a Jen Sinkler, he kumu hāpai hāpai 'Olumepika, kumu aʻo kettlebell, a me ka mea kākau oE hāpai i nā kaupaona wikiwiki. No ka loaʻa ʻana o ka nui, pono ʻoe e noho i loko o ka lumi kaumaha. (Hōʻike hou aku: He aha ka mea e hana ai i ka wā e hāpai ai nā wahine i nā kaumaha kaumaha)

3. E nānā hou aku kāu mau mākala

Makemake ʻoe i nā ʻiʻo wīwī i wehewehe ʻia i nā wahine kūpono loa? "Inā makemake nā wahine i ka wehewehe hou aʻe, pono lākou e hāpai i ka kaumaha ʻoiai ʻaʻole hiki iā lākou ke hoʻonui i nā mākala ma muli o ka haʻahaʻa o nā testosterone," wahi a Jason Karp, he mea hoʻomaʻamaʻa kino a me ka mea kākau. "No laila, ʻo ka hāpai ʻana i ke kaumaha ka mea hiki ke hoʻohālikelike i nā wahine." (Serious. Eia ke kumu hiki iā ʻoe ke hāpai i ka kaumaha a ʻaʻole e nui aʻe.)

Inā makemake ʻoe i mea hōʻoia hou aʻe, e nānā i kēia wikiō me ka mea hoʻokūkū Reebok CrossFit Games ʻelua manawa ʻo Annie Thorisdottir, he kino nui a ʻaʻohe makaʻu e hoʻolei i nā kaupaona kaumaha.

4. Puhi ʻoe i nā calory hou aku ma mua o Cardio

Noho wale ʻoe ma kou puʻu i ka heluhelu ʻana i kēia, ke puhi nei ʻoe i nā calorie - inā ʻoe e hāpai i ke kaupaona, ʻo ia hoʻi. (E nānā: ʻO ka ʻepekema ma hope o ka hopena hope)

Puhi paha ʻoe i nā calorie hou aku i ka wā kāu papa cardio 1-hola ma mua o kou hāpai ʻana i nā kaupaona no hoʻokahi hola, akā he haʻawina i paʻi ʻia maʻO ka Nūpepa no ka ʻimi noiʻi ikaika a me ka hoʻoponopono ʻike ʻia ua puhi nā wahine hāpai i nā kaupaona i ka awelika o 100 hou aku huina calorie i loko o nā hola 24 ma hope o ka pau ʻana o kā lākou hoʻomaʻamaʻa ʻana. ʻO kekahi haʻawina i paʻi ʻia ma kaKa Nūpepa'Āina o ka Nutr Sport a me ka Metabolismʻike ʻia, ma hope o ke kau hoʻomaʻamaʻa ikaika ikaika he 100 mau minuke, ʻo ka nui o ka metabolic basal o nā wahine ʻōpio i hoʻonui ʻia e 4.2 pakeneka no 16 mau hola ma hope o ka hoʻomaʻamaʻa-e puhi ana ma kahi o 60 mau calorie hou aku.

A hoʻonui ʻia ka hopena o kēia pōmaikaʻi o ke kau ʻana i nā paona ke hoʻonui ʻoe i ka ukana, e like me ka wehewehe ʻana i loko o kahi noiʻi i ka puke paiLapaʻau & ʻEpekema i nā Pāʻaina & hoʻoikaika kino. ʻO nā wāhine i hāpai i ke kaumaha no ka liʻiliʻi liʻiliʻi (85 pakeneka o kā lākou haʻahaʻa kiʻekiʻe no 8 reps) ua puhi ʻoi aku ka pālua o ka nui o nā calorie i loko o nā hola ʻelua ma hope o kā lākou hoʻomaʻamaʻa ʻana ma mua o ka manawa a lākou i hana hou ai me kahi kaumaha māmā (45 pakeneka o kā lākou ukana kiʻekiʻe no 15 reps). (Up aʻe: 7 Mau Mīkini Mīkini Maʻamau, Paʻa ʻia.)

No ke aha mai? ʻO ka nui o ka nui o kou ʻiʻo e hoʻoholo ai i ka nui o kāu hoʻomaha metabolic rate - ehia nā calorie āu e puhi ai ma ka noho ʻana a me ka hanu ʻana. "ʻO ka nui o nā mākala iā ʻoe, ʻo ka nui o ka ikehu o kou kino e lilo ai," wahi a Perkins. "ʻO nā mea a pau āu e hana ai, mai ka holoi ʻana i kou niho a hiki i ka hiamoe ʻana i ka nānā ʻana i Instagram, e puhi ana ʻoe i nā calorie hou aʻe," wahi a Perkins.

5. E hoʻoikaika ʻoe i kou mau iwi

ʻAʻole hoʻomaʻamaʻa wale ka hāpai hāpai ʻana i kou mauʻiʻo; hoʻomaʻamaʻa i kou mau iwi. Ke hana ʻoe i ka curl, no ka laʻana, huki kou mau ʻiʻo i nā iwi o kou lima. ʻO nā pūnaewele i loko o ia mau iwi ke hana nei i nā pūnaewele iwi hou, wahi a Perkins. I ka hala ʻana o ka manawa, ikaika a mānoanoa kou mau iwi.

ʻO ke kī o kēia mea ʻo ia ke kūpaʻa, ʻoiai ua hōʻike ʻia ka noiʻi ʻana i ka hāpai ʻana i nā mea kaumaha i ka manawa ʻaʻole wale ka mālama ʻana i ka nui o ka iwi akā hiki ke kūkulu i ka iwi hou, ʻoi aku ka nui o ka pūʻulu o nā wahine post-menopausal. (Psst ... He mau kōkua hoʻoikaika hoʻoikaika pū kekahi ko Yoga.)

6. E ikaika 'oe, Obv

ʻO ka hāpai i nā kaupaona māmā no nā mea hou he mea nui ia no ke kūkulu ʻana i ka hoʻomanawanui i nā mākala, akā inā makemake ʻoe e hoʻonui i kou ikaika, ʻo ka hoʻonui i kāu kaumaha kau ke kī. Hoʻohui i nā haʻina hui e like me nā squats, deadlift, a me nā lālani i kāu mau kaupaona kaumaha a pīhoihoi ʻoe i ka wikiwiki o kou kūkulu ʻana i ka ikaika. (Eia ka mea e helu maoli ai i ka hāpai ʻana i ke kaumaha a me ka manawa hea ʻoe e hana ai.)

He uku nui keia o ka hapai ana i na mea kaumaha. ʻOi aku ka maʻalahi o nā hana o kēlā me kēia lā (e hali ana i nā meaʻai, kīkī i ka puka kaumaha, hāpai i kahi keiki) - a e manaʻo ʻoe he hale mana hiki ʻole ke hoʻōki.

7. E pale aku ʻoe i ka ʻeha

ʻAʻole pono ka ʻeha ʻeha a me nā kuli ʻeha i mea nui o kāu holo kakahiaka. ʻO ka hoʻoikaika ʻana i nā mākala e hoʻopuni ana a me ke kākoʻo ʻana i kou mau hono hiki ke kōkua i ka pale ʻana i nā ʻeha ma ke kōkua ʻana iā ʻoe e mālama i ke ʻano maikaʻi, a me ka hoʻoikaika ʻana i ka pili pono. (E pili ana: He Leta Wehe i na Wahine Maka'u i ke Keena Kaumaha.)

No laila e hele i mua, squat low. E hoʻomaikaʻi aku kou mau kuli iā ʻoe. "ʻO ka hoʻomaʻamaʻa ikaika kūpono ka hopena i nā pilikia hui," wahi a Perkins. "ʻOi aku ka maikaʻi o ka paʻa ʻana o nā ʻiʻo ikaika i kou mau ami i ke kūlana, no laila ʻaʻole pono ʻoe e hopohopo no ka ʻā ʻana o kou kuli i kāu holo aʻe."

8. E lilo ʻoe i mea holo maikaʻi

He mea kupaianaha paha kēia o ka hāpai ʻana i nā kaupaona no kekahi mau mea holo lōʻihi, akā he mea ia e mālama ʻole ʻia. ʻOi aku ka maikaʻi o nā ʻiʻo ikaika - manawa. E hiki i kāu kumu ke kākoʻo i ke kaupaona o kou kino a mālama i ke ʻano kūpono i ka wā o nā hana ʻē aʻe (e like me ka holo ʻana), a ʻoi aku ka ikaika o kou mau lima a me kou mau wāwae. ʻO ka mea hou aʻe, ʻoiai ʻo ka hoʻomaʻamaʻa ikaika e hoʻonui i ka helu a me ka nui o nā ʻiʻo puʻupuʻu calorie-torching i kāu hana, hiki i ka hoʻomaʻamaʻa ikaika ke kōkua maoli iā ʻoe e puhi i nā calorie hou aʻe i kāu mau cardio workouts, wahi a Perkins.

(More: Holo i ke ʻano me kēia hoʻokūkū holo he 30 lā - maikaʻi ia no ka poʻe hoʻomaka pū kekahi.)

9. E hoʻonui ʻoe i kāu maʻalahi

Hoʻowahāwahā i kēlā kāne ʻoi loa e haehae i ka papa yoga no hoʻokahi minuke wale nō. Ua ʻimi nā mea noiʻi mai ke Kulanui o North Dakota i nā hoʻomaʻamaʻa hoʻomaʻamaʻa ikaika a ʻike ʻia e hiki i nā haʻawina hoʻomaʻamaʻa kūʻē piha ke hoʻomaikaʻi i ka maʻalahi e like me kāu hoʻomaʻamaʻa static stretching maʻamau.

ʻO ka huaʻōlelo nui ma aneʻi ʻo "full-range," wahi a Sinkler. Inā ʻaʻole hiki iā ʻoe ke hoʻopau i ke neʻe holoʻokoʻa - e hele a piʻi i luna a me ke ala a pau i lalo - me kahi kaumaha i hāʻawi ʻia, pono ʻoe e hoʻohana i kahi dumbbell māmā a hana i ia.

10. E hoʻonui ʻoe i ke olakino puʻuwai

ʻAʻole wale ka hoʻoikaika kino Cardiovascular ia, ʻo ia hoʻi, ʻo ka maʻi puʻuwai. ʻO ka ʻoiaʻiʻo, hiki i ka hoʻomaʻamaʻa ikaika ke hoʻonui i kou olakino puʻuwai.Ma kahi haʻawina ʻo Appalachian State University, ʻo ka poʻe i hana i nā minuke 45 o ka hoʻoikaika kūʻē kūʻokoʻa i hoʻohaʻahaʻa i ko lākou koko e 20 pakeneka. ʻOi aku ka maikaʻi - inā ʻaʻole ʻoi aku ka maikaʻi ma mua o - nā pōmaikaʻi e pili ana i ka nui o nā lāʻau paʻi koko. (Pili: Pehea e hoʻohana ai i nā helu helu puʻuwai e hoʻomaʻamaʻa no nā pono hoʻoikaika kino Max)

11. E Manaʻo ʻoe i ka mana

ʻO ka hoʻolei ʻana i kekahi hao koʻikoʻi ʻaʻole ia e hoʻoikaika i ka poʻe ma nā kiʻiʻoniʻoni. Ke hāpai nei i nā kaupaona kaumaha - a me ke kūkulu ʻana i ka ikaika ma ke ʻano he hopena - hele mai me ka hoʻonui i ka hilinaʻi nui iā ʻoe iho, a ʻo kēia paha ka pōmaikaʻi nui loa o ka hāpai ʻana i nā kaupaona ma mua o nā mea nani ʻē aʻe. ʻAʻole e hōʻike wale ʻia kou ikaika i kou kino wīwī a me kou kino, akā i kou ʻano. (Nānā: 18 mau ala e hoʻololi ai ka hāpai kaumaha i kou ola.)

"He ala ʻakaʻaka ka ikaika o ke kahe ʻana o ke koko i nā wahi āpau o kou ola, i ka hale haʻuki a i waho," wahi a Sinkler. Ma ka hoʻoikaika mau ʻana iā ʻoe iho e hana i nā mea āu i manaʻo ʻole ai he hiki, e ulu ana kou hilinaʻi. "Hāpai ka hāpai ʻana i ke kaumaha iā ʻoe," i ʻōlelo ʻo ia.

Nānā no