Yintoni i "12-3-30" iTreadmill Workout?

Umxholo

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Nokuba yi-keto kunye ne-Whole30 okanye i-CrossFit kunye ne-HIIT, akukho nto iphikayo ukuba abantu bayayithanda indlela yokuphila elungileyo. Okwangoku, wonke umntu ubonakala ngathi uyabhabha malunga nomsebenzi wokuziqeqesha we "12-3-30", owenziwe yimpembelelo yendlela yokuphila uLauren Giraldo.

Imithombo yeendaba kwezentlalo yaqala yabelana ngokuzilolonga kwisitishi sayo seYouTube emva kwi2019, kodwa ayizange ihambe intsholongwane de wayithumela kwiTikTok yakhe ngoNovemba.

Umxholo wokuzivocavoca ulula: Utsiba kwitreadmill, usete ukutyekela kwi-12, kwaye uhambe imizuzu engama-30 kwiimayile ezi-3 ngeyure. U-Giraldo weza nefomula ngengozi, uxelele NAMHLANJE kudliwanondlebe.

"Andingomntu obalekayo, kwaye ukubaleka kwesitayile bekungandisebenzeli," uxelele iphephandaba. "Ndaqala ukudlala kunye nezicwangciso, kwaye ngelo xesha, i-treadmill yam yokuzivocavoca yayine-12 incline njenge-max. Iikhilomitha ezintathu ngeyure zaziva zilungile, njengokuhamba, kwaye ugogo wayesoloko endixelela ukuba imizuzu engama-30 yokuzivocavoca ngosuku yayiyiyo. yonke into obuyidinga. Yaqala kanjalo indibaniselwano." (Idibeneyo: Ukuzivocavoca okungakanani okufunekayo ngokupheleleyo kuxhomekeke kwiinjongo zakho)

Kodwa kwathatha ixesha ukuba uGiraldo enze uqeqesho ngokuzeleyo, uqhubeke exelela NAMHLANJE. Ngokuqinisekileyo kuye kwafuneka ndisebenze ukuya kwimizuzu engama-30, utshilo. "Khange ndikwazi ukuyifumana ngaphandle kokuphulukana nokuphefumla kwam kwaye ndiqale ngokuthatha ikhefu emva kwenqaku le-10- okanye le-15."

Emva kokwakha amandla akhe kunye nokwenza umthambo malunga neentsuku ezintlanu ngeveki, uGiraldo wehla ngeeponti ezingama-30 kwaye ukwazile ukugcina ubunzima iminyaka emibini, utyhile kwividiyo yakhe yeTikTok. “Bendikade ndoyikiswa yijim kwaye ibingandikhuthazi, kodwa ngoku ndiyazi ukuba ndenza le nto inye kwaye ndiziva ndonwabile ngam,” utshilo kwikliphu. "Kwaye ndijonge phambili kuyo. Lixesha lam eli." (Idibeneyo: Ileta evulekileyo eya kwabasetyhini abavakalelwa ngathi abekho kwiGym)

Ukulula komthambo kaGiraldo "12-3-30" kuvakala kunomtsalane. Kodwa ukuba uphila ubomi obungaphumli kangako, mhlawumbi ayilombono ilungileyo ukutsibela kwi-treadmill kwaye ulwe nethambeka elo xesha lide kangako usuka elulwalweni, utsho uBeau Burgau, ingcaphephe eqinisekisiweyo yamandla nemeko (CSCS). ) kunye nomseki woQeqesho lwe-GRIT.

“Ukuhamba ethambekeni kunokuba nerhafu kakhulu emzimbeni wakho,” uyacacisa uBurgau. "Kwaye ukuyenza kwinqanaba le-12 ukuthambekela kwimizuzu engama-30 ngokuthe ngqo kuninzi. Kuya kufuneka uqiniseke ukuba uzakhela ngamandla ukuze uphephe ukwenzakala kunye nokuqinisa amalungu kunye nezihlunu." (Idibeneyo: Iingcebiso ezili-12 zokuSebenza zoQala, abaPhakathi, kunye nabaPhuculo abaPhambili)

Oku kubaluleke ngakumbi kubantu abatyebe ngokugqithiseleyo okanye abatsha ukuba sempilweni, utsho uBurgau. "Kuya kufuneka uhambe kumhlaba othe tyaba kangangemizuzu engama-30 ngqo phambi kokongeza naluphi na uhlobo lokuthambeka kwitreadmill," ucacisa umqeqeshi. Nje ukuba ukwazi kakuhle oko kwaye iqala ukuziva ilula, ungaqhubela phambili, kodwa ngokungqongqo, utshilo.

IBurgau icebisa ukuba abaqalayo baqale kwinqanaba-3 bathambekele kwaye bahambe ixesha elifutshane- mhlawumbi nemizuzu emihlanu okanye elishumi, ngokusekwe kwinqanaba lakho lomzimba. Yakha kancinci ukuya kuthi ga kwimizuzu engama-30, ukuba yinjongo yakho leyo, ngaphambi kokuba unyuse i-ante,” ucebisa uBurgau. Oku kuqhubela phambili kancinci kunokukuthatha ukusuka kwiiveki ezininzi ukuya kwiinyanga ezimbalwa, wongeza. “Kuya kwahluka kumntu wonke,” utshilo. (Idibeneyo: Iimpawu zokulumkisa ukuba uzityhale kakhulu kwiGym)

Enye indlela yokwakha ukuya ku "12-3-30" ukuzilolonga kukonyusa ukutyekela kwakho kwitreadmill malunga neepesenti ezili-10 veki nganye, ucebisa uDuane Scotti, DPT, Ph.D., ingcali yezonyango yamathambo kunye nomsunguli ye SPARK Physical Therapy.

Njengokuba kuninzi lokusebenza, ifom ikwangundoqo. Xa uhamba unyuka intaba, ngokwendalo ukuthunyelwa ngenqanawa ngaphambili, uyachaza uBurgau. "Ifinyeza isifuba sakho kunye nezihlunu ze-pec kwaye yandise umva wakho wangasentla kunye nezihlunu ezi-scapular," utshilo. Nentsingiselo, ukuma kwakho mhlawumbi kuya kuba semngciphekweni emva kwethutyana. "Kufuneka uqiniseke ukuba amagxa akho abuyile, undoqo wakho uyabandakanyeka, kwaye awuwenzi umqolo wakho," utshilo uBurgau. "Ukuba nangaliphi na ixesha uziva umqolo wakho osezantsi usiya, yima." (Idibeneyo: 8 Iimpazamo zeTreadmill ozenzayo)

Nangona i-treadmill ethambekele ekusebenzeni iyindlela elungileyo yokuhlaziya ukubetha kwentliziyo kunye nokutshisa iikhalori, ayisiyiyo into ekufuneka uyenzile yonke imihla, wongeza uBurgau. "Njengawo nawuphi na umsebenzi, awufanelanga ukuba ubuyisele umva yonke imihla emva kweeveki," utshilo. "Ukwahluka kubaluleke kakhulu." UScotti uyavuma, ecebisa ukuba abaqalayo bajonge ukwenza umthambo ungadlulanga kabini okanye kathathu ngeveki. (Eyeleleneyo: Ngaba kubi ukwenza umsebenzi ofanayo yonke imihla?)

Ngelixa usenza i-12-3-30 yokuzilolonga (okanye uhlengahlengiso olukhankanywe apha ngasentla), ungalindela ukuba usebenze ikakhulu izihlunu ngasemva kwemilenze yakho, kunye nezihlunu zakho zangasemva, ucacisa uScotti. Oku kubandakanya i-erector spinae yakho yemisipha (ebaleka ecaleni komqolo), i-gluteus maximus, imisipha kunye namaqatha. "Ukuba uyawaqinisa la malungu kunye nezihlunu ngokufanayo, ngakumbi xa usenza umthambo ophezulu, othambekele ekusekweni, uzibeka emngciphekweni wazo zonke iintlobo zokonzakala, njenge-Achilles tendonitis, i-plantar fasciitis, iintlungu zamadolo ngokubanzi , kunye nezihombiso ze-shin,” walumkisa watsho uScotti.

Yiyo loo nto kubalulekile ukuba utshintshe izinto, wongeza. Nditsho noGiraldo NAMHLANJE ukuba uqalile ukongeza umsebenzi wakhe wokunyathela ngetreyini yoqeqesho kunye nokunye ukuzilolonga kuba ngoku eziva ekhululekile ejimini.

Indlela efanelekileyo yokuphepha ukulimala, uScotti uthi, ukolula, ukolula, ukolula. Uyacacisa. Ngenxa yokurhafisa lo msebenzi, uScotti ucebisa ukwenza okungenani imizuzu emihlanu yokunweba ngaphambi kwexesha kunye nemizuzu emihlanu yokolula umzimba omncinci emva koko. "Qiniseka ukuba ubambe ii-stretches ubuncinci imizuzwana engama-30-60 inye," uyongeza. (Idibeneyo: Eyona ndlela yokuGweba ngaphambi nasemva kokuSebenza)

Ekupheleni kosuku, ukuba injongo yakho kukuthoba umzimba, uBurgau uthi zininzi ezinye iindlela zokufika apho. "Ndizabalazela ukucebisa ngokuhamba yonke indlela ukuya kwinqanaba-12 uthambekele kwimizuzu engama-30," utshilo. "Akuyomfuneko xa kukho ezinye izinto ezininzi zokusebenza ezinempembelelo esezantsi ezisebenza ngokulinganayo."

“Ndingumcebisi omkhulu wokwenza nantoni na ekukhuthazayo,” wongeza uBurgau. "Ukwenza nantoni na kungcono kunokuhlala esofeni. Kodwa kubalulekile ukuba waziswe kwaye uqiniseke ukuba ukhuselekile. Isitshixo sokunciphisa ukutyeba kukungaguquguquki, ke fumana into oyithandayo ukuyenza engaphazamisi ixesha lakho elide impilo. "

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