Hana nā lima lima i nā papa hana e like me Barre a me ka helu ʻana i ka wili e like me ka hoʻomaʻamaʻa ikaika?

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Aia kekahi kiko i kēlā me kēia papa kaʻa paikikala a me ka pa, i ka wā o ka nui o ka luʻu a luhi hoʻi ʻaʻole ʻoe e noʻonoʻo i ke ʻano o kou lauoho, ke hoʻolaha ke kumu i ka manawa e hoʻololi i nā hoʻoikaika lima. Hāpai ʻoe i nā kaupaona 1- a 3 paona a hana ʻoe i ka mea dang. Akā e hana i kēlā mau minuke 10-15 o nā pulses a me nā reps maoli helu e like me ka hoʻomaʻamaʻa ikaika?

ʻO ka ʻenehana, ʻae, akā pili ia i kāu mau pahuhopu, wahi a Joslyn Ahlgren, kumu aʻo kaʻa kaʻa a me ke aʻo ʻana o Applied Physiology and Kinesiology ma ke Kulanui o Florida.

Ke hoʻopaʻa ʻia kou ʻiʻo e kūʻē i ka ikaika, ʻo ia ka hoʻomaʻamaʻa ʻana i ka ikaika, inā paha he paʻi pepa a dumbbell paha kēlā ikaika. No laila ke hāpai ʻoe i nā kaupaona māmā loa no kekahi mau minuke, ʻaʻole paha ʻoe e kūkulu ana i ka ikaika. "ʻO nā ʻāpana lima i ka hana pale a me ke kaʻa paikikala kōkua i ke kūkulu ʻana i ka hoʻomanawanui no kou mau mākala, ʻaʻole e hoʻoikaika iā ʻoe," i wehewehe ai ʻo Ahlgren.

Akā, pehea e pili ana i kēlā mau minuke ʻelima i ka papa paikikala kahi e kaupaona ai ka paona 1-paona manaʻo like me 20 paona? "Ke kaumaha nei nā paona no ka pau ʻana o kou mau ʻiʻo, akā ʻoiai ʻoe e hāpai wale ana i hoʻokahi paona, ʻaʻole ikaika lākou," wahi a Ahlgren.

Inā makemake ʻoe e loaʻa ka ikaika a ʻohi i nā pono o ka puhi calorie i ke ao holoʻokoʻa o nā mākala nui aʻe, pono ʻoe e hāpai i nā kaupaona kaumaha e lawe i kou mau mākala i kahi kūlana o ka hypotrophy (a i ʻole ka haʻihaʻi o nā mākala). No ke aha he mea nui ia: Pono ʻoe e wāwahi i kou mau mākala i hiki iā lākou ke kūkulu hou i ʻoi aku ka ikaika; kōkua pū ia i ka hoʻoulu ʻana i kāu metabolism a hoʻomaikaʻi i kou iwi iwi, hiki ke kōkua iā ʻoe e pale aku i ka ʻeha. Paipai ʻo Ahlgren i ka hoʻomaʻamaʻa ʻana i ʻelua a i ʻekolu mau lā o ka pule, e hoʻohana ana i ka mea kaupaona e hoʻoneʻe ai i ka hana ʻana i 2 set of 8-12 reps. Manaʻo mākou i kēia mau neʻe hoʻomaʻamaʻa ikaika 9 pae aʻe.

Akā, ʻaʻole ia manaʻo e ʻoki ʻoe i ka pā a me ka holo paikikala. Kōkua ka hoʻomanawanui ʻana i ke ʻano i kou mau mākala i hiki iā lākou ke lawelawe i ke kau ʻana i nā kaupaona kaumaha. Hoʻohui, ʻo ka hoʻohuihui ʻana i nā mea i ka reg he mea pono loa no kou kino i ka wā lōʻihi. No laila inā e hoʻāʻo nei ʻoe e nānā i ka maikaʻi a i ʻole e hoʻāʻo wale nei e wehe i kahi ipu pasta, e mālama ʻoe i kou mau mākala a me ka hoʻomaikaʻi hou ʻana o kou metabolism, i hiki ke kōkua iā ʻoe e ʻike i nā hopena o ke kino ʻoi aku ka wikiwiki.

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