I-Studio yoBume: UkuSebenza kweSekethe kaMegan Roup ukuze ulale ngcono

Umxholo

• Megan Roup's Circuit Workout yokulala ngcono
• Umdiliya oneeJacking Jacks
• Amadolo aphezulu ukuya kwiiJacks zokutsiba
• I-squat Tsiba kunye nobunzima
• I-Curtsy squat enezilayida kunye nobunzima
• Reverse Lunge ngeZilayidi kunye nobunzima
• UkuNqabela iiNtaba ngeZilayidi
• Idolo Curl Phakamisa
• I-Hydrant kunye noLwandiso
• Uphengululo lwe

Kungabonakala kumangalisa ukuba ukuzilolonga kwentliziyo kunokukunceda ulale, kodwa yinyani.

"Siyazi ukuba ukuzivocavoca umzimba kwandisa ubuthongo obunzulu kwaye kunciphisa uxinzelelo," utshilo uKelly G. Baron, Ph.D., umlawuli weyeza lokuziphatha ngokuziphatha kwiYunivesithi yase-Utah. Ukuzivocavoca umzimba okwethutyana kuphakamisa amanqanaba oxinzelelo lwehomoni i-cortisol, kodwa ukuyenza rhoqo kuye kwaboniswa ukunciphisa i-cortisol kunye nokwandisa iihormoni ezihlaselayo (njenge-serotonin, i-dopamine, kunye ne-norepinephrine) emva kokuphuma-konke oku kuya kunceda ukubeka umzimba wakho ukulungele- imeko yokuphumla. (Nantsi enye kunxibelelwano lokulala.)

Yintoni efanelekileyo? "Ukubandakanya zombini uqeqesho lwe-aerobic kunye nokuxhathisa-kokukhona uzilolonga ngcono," utshilo uBaron: Ukujolisa kwimizuzu engama-20 ukuya kwengama-30 kwiintsuku ezininzi sisiphumo sokuqala esisebenzayo. (Ixesha libalulekile. Funda ngeengenelo zokuzilolonga kusasa.)

Ukuthatha eyona nto iphambili yile: Okukhona uhlala uzilolonga, kokukhona uza kulala. Ukukunceda ukuyigcina ilula, sicofe u-Megan Roup ongumqeqeshi, umyili we-Sculpt Society ukuzilolonga, ukukhokela isekethe yonke-inye kwiShape Studio. Ukuzivocavoca umzimba ngobunzima be-cardio okanye amandla kunenzuzo kungakhathaliseki ukuba ungakanani inqanaba, "kusho uRoup. "Ukujija okumnandi, ndidibanisa umdaniso wecardio, kwaye ukwandisa ukomelela, ndisebenzisa ukuhamba ngeenyawo."

URoup ukhetha iidiski ezityibilikayo (umsebenzi wakhe kumthi oqinileyo okanye kwikhaphethi; Yithenge, $25, meganroup.com), kodwa ungasebenzisa itawuli okanye ikawusi kuwo nawuphi na umgangatho ogudileyo (okanye ubambe iAmazon). "Ukungazinzi kokutyibilika kufuna ukuba uqhushumbe izihlunu ezincinci kwaye wenze umthambo okomqombothi nje kancinci." Ngaphandle koko, iseti yobunzima beepawundi ezimbini ukuya kwezintathu konke oku kufuneka ukwenze kule ndawo yamandla aphakamileyo eneethoni yamaqela emisipha ngaxeshanye.

Ukulungele ukubila, emva koko ulele kakuhle? Qalisa ngolu hlobo lokuzilolonga.

Megan Roup's Circuit Workout yokulala ngcono

Ingaba isebenza kanjani: Ukuphumla phakathi komthambo naphakathi kweesekethe: akukho khefu phakathi kokuzivocavoca, kodwa imizuzwana engama-30 phakathi komjikelo ngamnye. Phinda 3 amaxesha.

Uya kudinga: Izilayida okanye itawuli, i-2-3lb yeedumbbell

Umdiliya oneeJacking Jacks

A. Qalisa ukuma ngeenyawo kunye, uqiniseke ukuba kukho indawo eninzi ukuya ekunene.

B. Nyathela ngasekunene ngonyawo lwasekunene, emva koko unyathele ngasemva ngonyawo lwasekunene ngonyawo lwasekhohlo. Phinda uphume ngonyawo lwasekunene kwakhona, emva koko unyathele unyawo lwasekhohlo ngasekunene ukuze ume ngeenyawo kunye.

C. Yenza iijets ezimbini zokutsiba endaweni. Yiyo i-1 rep.

Yenza i-10 reps, iindlela ezichaseneyo.

Ingcebiso: "Icebo lomdiliya kukuba inyathelo lesibini lisemva," utshilo uRoup. "Ndiyayithanda le ntshukumo yesikolo esidala; zivumele ukuba wonwabe nayo njengoko isantya sentliziyo yakho sisanda."

Amadolo aphezulu ukuya kwiiJacks zokutsiba

A. Qala ukubamba i-dumbbell kwisandla ngasinye ngamacala.

B. Hop ukukhaba umlenze wasekunene ungene emadolweni aphakamileyo ngelixa kwangaxeshanye ugoba i-dumbbell ukuya kubude begxalaba kwaye uyibethe uyibethe iye ezantsi edolweni lasekunene.

C. Phinda kwelinye icala, ukhabe idolo lasekhohlo kwaye ubethe ngesandla sasekunene.

D epheleleyo. Qhubeka utsiba-tsiba, wenze ama-4 amadolo aphezulu ewonke.

E. Hlanganisa iinyawo ngokudibeneyo, emva koko wenze iijack ezi-4 zokutsiba, ukurola i-dumbbells ukuya kufikelela egxalabeni kunye neengqiniba ngaphandle endaweni yokufikelela kwiingalo ngaphezulu. Yiyo i-1 rep.

Yenza i-10 reps.

Ingcebiso: "Gcina isifuba sakho phezulu ngelixa uqhuba amadolo akho phezulu," utsho uRoup. "Ubunzima bokukhanya buya kwandisa ubunzima, kodwa guqula kancinane ukuze uhambe ngaphandle kwazo xa kufuneka njalo."

I-squat Tsiba kunye nobunzima

A. Qala ukuma ngeenyawo ezibanzi kunegxa ububanzi ububanzi, ubambe i-dumbbell kwisandla ngasinye ngamacala.

B. Ngezantsi kwi-squat ngelixa ugoba ii-dumbbells ukuya embindini wesifuba.

C. Yima kwaye ugqabhuke ukuze utsibe ukusuka emgangathweni, ujiwuzisa iingalo ezantsi nangasemva.

D epheleleyo. Umhlaba ngokuthambileyo kwaye ngoko nangoko uqalise irep elandelayo.

Yenza i-10 reps.

Ingcebiso: "Khumbula ukugcina ubunzima bakho kwizithende zakho kwaye ubuye ngqo kwi-squat yakho; amandla emilenzeni yakho xa utsibela phezulu," utsho uRoup.

I-Curtsy squat enezilayida kunye nobunzima

A. Qala ukuma ngeenyawo kunye, ii-dumbbells ezandleni, kunye nesilayidi phantsi konyawo lwasekunene.

B. Slayida kancinci unyawo lwasekunene ngasemva nangasemva konyawo lwasekhohlo ukuthoba kwi-curtsy squat, ngelixa ngaxeshanye ugoba iidumbbells ukuya embindini wesifuba.

C. Cinezela kunyawo lwasekhohlo ukuma kancinci, ukwehlisa iidumbbells emacaleni kunye nokubuyela kunyawo lwasekunene ecaleni lasekhohlo.

Yenza i-10 reps. Tshintsha amacala; phinda.

Ingcebiso: "Njengokuba ujijile, qiniseka ukuba ubeka isinqe sakho ngaphambili kwaye ugcine ubunzima bakho busasazwa ngokulinganayo," utsho uRoup.

Reverse Lunge ngeZilayidi kunye nobunzima

A. Qala ukuma ngeenyawo kunye, ii-dumbbells ezandleni, kunye nesilayidi phantsi konyawo lwasekunene.

B. Cothisa unyawo lwasekunene umva kwaye wehle ungene emgodini de amadolo omabini agobele kwii-angles ezingama-90, ngelixa ngaxeshanye ujikeleza iidumbbells ukuya kwiziko lesifuba.

C. Cinezela kunyawo lwasekhohlo ukuma kancinci, ukwehlisa iidumbbells emacaleni kunye nokubuyela kunyawo lwasekunene ecaleni lasekhohlo.

Yenza i-10 reps. Tshintsha amacala; phinda.

Icebiso: "Qinisekisa ukuba uguqe ngamadolo akho kwaye unciphise phantsi. Ubunzima bakho bufanele buhlale kwisithende sakho esixhasayo kwaye kufuneka ukwazi ukuguqula iinzwane kuloo nyawo," kusho uRoup.

UkuNqabela iiNtaba ngeZilayidi

A. Qala kwindawo ephezulu yeplanga ngezandla zakho kwiidumbbell kunye neesilayida eziphantsi kweenyawo zombini, ezibanzi kunobubanzi behips ngaphandle.

B. Slayidela idolo lasekunene ukuya kwingqiniba yasekhohlo, ugcine isinqe sisezantsi kwaye umbindi ubambene.

C. Phinda kwelinye icala. Yiyo i-1 rep.

Yenza i-10 reps.

Ingcebiso: "Lo msebenzi ugxile kwi-oblique uya kuzisa ukubetha kwentliziyo yakho," utshilo uRoup. "Gxila ekuqhubeni idolo lakho ukuya kuthi xhaxhe kwelinye icala. Phakamisa emagxeni akho uzobe inkaba yakho emqolo."

Idolo Curl Phakamisa

A. Qala ezandleni nasemadolweni, emva koko uye ezantsi engqinibeni yasekunene ukuze iingalo zengalo zibheke ngasesandleni sasekhohlo. (Ngokuzikhethela: Beka i-dumbbell egobeni ledolo lasekhohlo.) Gobisa isithende sasekhohlo usiya kwiglute yasekhohlo kancinci, ke idolo lasekhohlo lisemhlabeni.

B. Ukugcina i-core kunye ne-hips square, phakamisa umlenze wasekhohlo de ithanga lihambisane ne-torso.

C. Nciphisa kancinci idolo lasekhohlo umva ukuze ucofe umhlaba. Yiyo i-1 rep.

Yenza i-10 reps. Tshintsha amacala; phinda.

Ingcebiso: "Oku kuhamba kukuhle kwi-hamstring kunye ne-glutes," kusho uRoup. "Njengoko uphakamisa umlenze wakho, gxininisa ekubandakanyeni i-glute yakho kwaye udwebe inkaba yakho kumqolo."

I-Hydrant kunye noLwandiso

A. Qala ezandleni nasemadolweni. (Ngokuzikhethela: Bamba i-dumbbell kwisandla sasekhohlo.) Yandisa ingalo yasekhohlo phambili, bicep ngendlebe, kunye nomlenze wasekhohlo ngasemva, idolo likhombe kwicala.

B. Ukugcina intamo ende kunye ne-hips square, zibandakanya i-oblique ekhohlo ukuzoba i-elbow yasekhohlo kunye nedolo lasekhohlo kunye ekuphakameni kwe-hip.

C. Yandisa ingalo nomlenze ukubuyela ukuqala. Yiyo i-1 rep. (Ukulungisa kancinane: Beka isandla sasekhohlo emgangathweni kwaye uhambe nje ngokongeza umlenze.)

Yenza i-10 reps. Tshintsha amacala; phinda.

Ingcebiso: "Gcina idolo lakho liphezulu njengoko ulizisa egxalabeni lakho, ubandakanya ii-oblique zakho," utsho uRoup. "Njengoko wandisa umlenze wakho ngasemva cinezela i-glute yakho."

Uphengululo lwe