Studio yoBume: UKira Stokes Workout weSekethe yoLusu oluKhanyayo

Umxholo

• I-squat cinezela ngeTriceps Extension
• Ukutsiba okuBanzi ukuya kwiPlank yeempompo zamagxa ngeTriceps ukutyhala-Up
• Ukunyuka kweentaba
• Uphengululo lwe

Cinga ngawo wonke umsebenzi owenzayo njengokunyuka kwamandla kwiiseli zakho zolusu. Ngaphantsi komhlaba, intliziyo yakho empompayo ibangela ukungxama kwegazi elineoksijini nokwenza umthambo—izinto ezikhutshwa kwizihlunu zamathambo nakwamanye amalungu emva kokwenza umthambo—nto leyo eqalisa inkqubo yokulungisa, nkqu nakwinqanaba leDNA.

Nokuba ithamo elincinci lokuzilolonga linokuba nefuthe elibonakalayo kulusu lweeseli zakho. URon Moy, M.D., ugqirha wesikhumba eKhalifoniya uthi: “Ukwenza umthambo kwandisa ioksijini, nto leyo ekhokelela ekwandeni kwemveliso yecollagen [iproteni eyenza ulusu lube namandla yaye lunwenwele]. "La manqanaba aphezulu eoksijini anokukhokelela ekuvelisweni kwee-enzymes zokulungisa i-DNA, ezinceda ukugcina inkangeleko yolutsha yolusu." (Jonga: Owona msebenzi ubalaseleyo wokulwa nokuguga onokuthi uwenze)

Okwangoku, ukwanda kwe-exerkine eyaziwa ngokuba yi-IL-15 kunceda ukuvuselela i-mitochondria, okanye iziko lamandla, kwiiseli zesikhumba sakho. "I-Mitochondria ingasebenzi kakuhle njengoko sikhula-njengebhalbhu yokukhanya," utsho uMark Tarnopolsky, M.D., Ph.D., kwiZiko lezoNyango leYunivesithi yaseMcMaster e-Ontario. "Ukubuyisela i-mitochondria ngokuzivocavoca kunokunceda ukuvuselela ulusu kunye nezinye izicubu, njengezihlunu." Kuphando lukaGqr. kakhulu kangangokuba iiseli zabo zolusu zikhangeleka ngathi zincinci kumashumi eminyaka. Nangona nawuphina umsebenzi unyusa ukuhamba kwegazi kunye neoksijini yeoksijini, ukuzilolonga ngamandla kwe-aerobic-kwindawo yencoko, okanye amandla apho ungathetha khona kwizivakalisi ezi-choppy-inokunika ukwanda okukhulu, utshilo. (Nazi ezinye izibonelelo zomthambo kulusu lwakho.)

Ukukunceda ukonyusa irejimeni yolusu lwakho, sacela umqeqeshi wodumo uKira Stokes, umyili weNdlela eSikiweyo, ukuba ayile ukuzilolonga okuzokugcina uqinile kwindawo eyomeleleyo njengoko usomeleza izihlunu kuyo yonke indawo. (Zama umceli mngeni weplanga yeentsuku ezingama-30 ukuze ufumane umbono wesitayile sakhe.)

Le sekethe-ngqo ukusuka kulungiselelo lwe-KiraStokesFit lokusebenza- "ilungiselelwe ukuba icel 'umngeni umzimba wakho uphela ngokwamandla kunye nemeko yentliziyo," utshilo uStokes. "Elinye inyathelo lihamba ngokungenamthungo liye kwelilandelayo," utshilo. "Kukho isizathu kunye nenjongo yentshukumo nganye kunye nokubekwa kwayo" -oko kukuthi, ukufumana iziphumo ezixhaswa sisayensi. ukongeza imingeni yebhonasi kwisekethe ngexesha lomjikelo ngamnye-ukufumana unyango oluphezulu lwesikhumba.

Ingaba isebenza kanjani: Landela kunye neStokes kwividiyo engentla njengoko ekukhokelela ekufudumeni kunye nemijikelo emithathu yesekethe (ukongeza iintshukumo zebhonasi ngexesha ngalinye lomjikelo). Okanye unokulandela ngokulula isekethe esezantsi, uphindaphinde kathathu ukuya kwesine amaxesha.

Uya kudinga: Iseti yeedumbbells ezilula okanye eziphakathi.

Ukuzama konke okunye ukuzilolonga (kunye nezinye ezininzi kwiStokes), khuphela i-app ye-KiraStokesFit.

I-squat cinezela ngeTriceps Extension

A. Yima ngeenyawo ukubanzi kancinci kunobubanzi begxalaba ngaphandle, ubambe iintsimbi kwindawo engaphambili yokubeka ngaphezulu kwamagxa.

B. Squat, ukuhlala ezinqeni ngasemva kwaye ugcine isifuba phezulu. Bamba imizuzwana emi-2 ezantsi.

C. Push phakathi kweenyawo ukuma, ucofe ubunzima ngaphezulu.

D epheleleyo. Bamba i-dumbbells ndawonye ngaphezulu kwaye ugobe iingqiniba ukuthoba ubunzima emva kwentloko, ugcine i-triceps ecaleni kweendlebe kunye neengqini ezijolise esilingini.

E. Cinezela ii-triceps zokuphakamisa iintsimbi ngaphezulu, emva koko uzithobe kwindawo ebekiweyo ukubuyela ukuqala.

Yenza i-10 reps.

Ukutsiba okuBanzi ukuya kwiPlank yeempompo zamagxa ngeTriceps ukutyhala-Up

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. Hlala kwi-squat, kwaye ujiwule iingalo ukutsibela phambili, uhlale ngokuthambileyo kwi-squat.

B. Beka iintende phantsi, uze utsibe iinyawo ubuyele kwiplanga. Yenza iimpompo zamagxa ezi-4, ucofa isandla esichaseneyo ukuya kwelinye igxalaba.

C. Buyela kwiplanga ephezulu, kwaye wenze i-triceps push-up e-1, ugcine iingqiniba ziqinile ukuya ezimbanjeni.

D epheleleyo. Hamba izandla ubuyele iinyawo kwaye ume kancinci ukubuyela ukuqala.

Phinda umzuzu omnye.

Ukunyuka kweentaba

A. Qala kwiplanga ephezulu.

B. Ukuqhuba ngenye indlela ukuguqa ngamadolo ukuya esifubeni, ngelixa ugcina ihips zihlala zingabandakanyekanga.

Phinda imizuzwana engama-30.

Uphengululo lwe