Studio yoBume: Amandla oQeqesho oluQinisekayo lweentsuku ezi-2 kubomi obude

Umxholo

• Iintsuku ezi-2 zokuSebenza koQeqesho lwaMandla
• Usuku loku-1 lokuSebenza ngamandla
• Usuku 2 lokuQinisa amandla
• Uphengululo lwe

Ngelixa ukwaluphala ngokwexesha kubalwa ngemihla yakho yokuzalwa, ukwaluphala ngokwebhayoloji kwahlukile, utsho uAaron Baggish, M.D., umlawuli weNkqubo yokuSebenza kweCardiovascular kwiSibhedlele Jikelele saseMassachusetts. "Kulinganiswa ngempilo kunye nokuqina kwenkqubo ye-cardiovascular system, i-pulmonary system, kunye nazo zonke izitho ezihlukeneyo ezidibanisayo ukuze senze umthambo," kusho uDkt Baggish.

Uyenza njani indlela yokusebenza ejonga zonke iibhokisi? Nantsi isivumelwano.

Enye indlela yokujolisa ukuba mncinci ngokwebhayoloji kukuphucula i-VO2 max yakho—elona xabiso likhulu leoksijini enokusetyenziswa ngumzimba wakho ngomzuzu-elihlala lizinzile de ube neminyaka engama-35 okanye engama-40. isondele kwincopho yokusebenza kwayo, ngokwesiqhelo kanye okanye kabini ngeveki,” utshilo. Yongeza ke i-HIIT-i-sprintervals, iisekethe ezikhawulezayo-kwi-cardio yakho yeveki rhoqo.

Emva koko, kufuneka wakhe amandla. Umndilili wabantu abadala uphulukana ne-3 ukuya kwi-8 yepesenti yemisipha kwishumi ngalinye leminyaka emva kweminyaka engama-30, ngokweedatha zamva nje. Iindaba ezilungileyo kukuba uqeqesho lwamandla lunokuguqula loo lahleko nakweyiphi na iminyaka. Uphononongo oludumileyo oluvela kwiYunivesithi yaseTufts lubonise ukuba abasetyhini abakwiminyaka yabo engama-50 kunye nama-60s abenza umthambo wokuzilolonga umzimba opheleleyo kabini ngeveki ngokufanelekileyo benza imizimba yabo ibe mincinane kwiminyaka eyi-15 ukuya kwengama-20 ngonyaka omnye, benyusa ubunzima bezihlunu malunga neekhilogram ezintathu kwaye babonisa amandla okuzuza. Iipesenti ezingama-35 ukuya kuma-76. Eyona nto ukubheja kwakho kukuhamba phambili kwekheve. (Esi sesinye sezibonelelo ezininzi zoqeqesho lwamandla.)

URoger Fielding, Ph.D., ososayensi ophambili e-Jean Mayer e-USDA kwiziko loPhando ngeZondlo zoLuntu ngokuguga eTufts. Ayisiyiyo loo nto kuphela, kodwa phakathi kwezifundo ezininzi ezibandakanya abasetyhini abancinci kunye noqeqesho lokuxhathisa, uthi, "ukuphuculwa kobunzima bezihlunu mhlawumbi kukhulu kunokuba kunjalo kwabasetyhini abadala."

Inkqubo yakho yamandla egqibeleleyo ilapha: U-Anthony Crouchelli, umqeqeshi wamandla kunye nemeko e-Performix House eNew York, ukudibanisa uqeqesho lokuqina amandla lweentsuku ezimbini ukuze usebenze zonke izihlunu zakho eziphambili kunye nezinye.

"Olu qeqesho lujikeleze iintshukumo ezintlanu ezisisiseko: i-squat, ihenjisi, ukutyhala, ukutsala kunye nozinzo olusisiseko," utshilo uCrouchelli. (Umzekelo, intshukumo yehenjisi ibandakanya ukwenza ibhulorho yenyonga phantsi.) Oku kuyakunika umzimba wakho isiseko esomeleleyo, uyathembisa.

Iintsuku ezi-2 zokuSebenza koQeqesho lwaMandla

Ingaba isebenza kanjani: ICrouchelli ibonelela ngeendlela ezahlukeneyo zokwenza amandla apha. Kwenze zombini ngeveki (ngeentsuku ezahlukileyo) ukwakha amandla ahlala ixesha elide.

Uya kudinga: Indawo eyaneleyo yokwenza iplanga kunye nobunzima besandla bohlobo oluthile — iidumbuli, iibhotile zamanzi, iinkonkxa zesuphu, okanye ezinye izinto zasendlini.

Usuku loku-1 lokuSebenza ngamandla

I-Goblet Squat

A. Qala ukuma ngeenyawo ezibanzi kancinci kunobubanzi benyonga, ubambe ubunzima phakathi kwezandla phambi kwesifuba.

B. Hinga ezinqeni ukuze uhlale phantsi, unqumame xa amathanga ehambelana nomhlaba.

C. Cinezela phakathi kweenyawo ukubuyela ukuqala, ukucinezela i-glute phezulu.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-60 phakathi kweeseti.

Ibhulorho yeGlue

A. Lala ujonge phezulu iinyawo zithe tyaba emgangathweni, amadolo ajongiswe kwisilingi, ubunzima buphumle ngokuthe tye esinqeni.

B. Cinezela ezinyaweni ukuphakamisa isinqe ukuya phezulu eluphahleni, ukucudisa glutes kunye nokwenza umgca ochanekileyo ukusuka emagxeni ukuya emadolweni.

C. Isinqe esisezantsi emhlabeni ukubuyela ukuqala.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-90 phakathi kweeseti.

UShicilelo lwamagxa engalo enye

A. Qalisa ukuma ngeenyawo ezibanzi kancinane kunobubanzi be-hip ngaphandle, ubunzima kwisandla sasekunene esixhonywe kubude begxalaba.

B. Gobisa amadolo kancinci kunye nehenjisi okhalweni ukuze ungene kwikota yesikwere, emva koko ucofe ii-glute ukuze ume, ucinezele ubunzima ngaphezulu.

C. Cothisa ubunzima ngamagxa ukuze ubuyele ekuqaleni.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-60 phakathi kweeseti. Tshintsha amacala; phinda.

Bug efileyo

A. Lala ujonge phezulu emgangathweni uguqe ngamadolo kwitheyibhile yetafile kwaye iingalo zolulelwe eluphahleni ngokuthe ngqo emagxeni, ubambe ubunzima kwisandla ngasinye.

B. Ukugcina ukubandakanyeka okungundoqo kunye nomqolo osezantsi ucinezelwe emgangathweni, wandise umlenze wasekunene kunye nesithende esisezantsi sokuhambisa i-intshi enye emgangathweni. Kwangaxeshanye, yehlisa ingalo yasekhohlo ukuya phezulu nje emgangathweni, bicep ngendlebe.

C.Phakamisa umlenze wasekunene kunye nengalo yasekhohlo ukuze ubuyele ekuqaleni, uze uphinde ngengalo kunye nomlenze ochaseneyo. Yiyo i-1 rep. Qhubeka utshintshana.

Yenza iiseti ezi-3 ze-10 eziphindaphindayo, uphumle imizuzwana engama-60 phakathi kweeseti.

Ukubuyela umva ngeLunge ngeKnee Drive

A. Qala ukuma ngeenyawo kunye.

B. Yenza ijinge elibuyela umva, ubuyela umva ngomlenze wasekunene kwaye wehle de omabini amadolo eengile ezingama-90-degree, idolo lasekunene lintingela phantsi nje emgangathweni.

C. Cinezela emlenzeni wasekhohlo ukuze ume, uqhube idolo lasekunene unyuse ukuphakama.

Yenza iiseti ezi-3 ze-10 eziphindaphindayo, uphumle imizuzwana engama-60 phakathi kweeseti. Tshintsha amacala; phinda.

Umqolo we-Iso Squat

A. Yima ngenyawo ububanzi benyonga, ubunzima kwisandla ngasinye phambi kwamathanga. Ihenjisi esinqeni ngamadolo uthambele kancinci de isifuba malunga ne-45-degrees kunye nobunzima obuxhomekeke ngokuthe ngqo ezantsi kwamagxa ukuqala.

B. Ukubamba esi sikhundla, ukubheqa iintsimbi ukuya kutsho ezimbanjeni, ugcine ingqiniba ngaphakathi nasemva emcaba.

C. Yehlisa ubunzima ukuze ubuyele ukuqala.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-90 phakathi kweeseti.

Usuku 2 lokuQinisa amandla

Sumo Squat

A. Qala ukuma kunye neenyawo ezibanzi kune-hip-width-width ngaphandle, iinzwane zichazwe malunga nama-degrees angama-45, ubambe ubunzima kwisandla ngasinye sihlanjululwe phambi kwamagxa.

B. Ukugcina amadolo ecinezelwe ngaphandle, xhoma ezinqeni kwaye ugobe amadolo ukuthoba kwi-sumo squat de amathanga adibane nomgangatho.

C. Cinezela embindini wonyawo ukuma nokubuyela ukuqalisa.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-60 phakathi kweeseti.

Mholo

A. Qala ukuma ngeenyawo malunga nobubanzi be-hip-width ngaphandle, ubambe ubunzima emva kwentloko kumqolo ongaphezulu.

B. Ngamadolo agobileyo athambileyo, ihenjisi esinqeni ngomqolo othe tyaba, ukudubula inyonga ngasemva kunye nokwehlisa umlenze kude kube kumalunga nomgangatho.

C. Cinezela i-glutes ukuphakamisa i-torso umva kwaye ubuyele ukuqala, ukugcina umva we-flat, undoqo ubandakanyekile, kunye namagxa emva naphantsi.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-90 phakathi kweeseti.

Cinezela isifuba ukuze uJike

A. Qalisa ukungqengqa ujonge phezulu emgangathweni iinyawo zithe tyaba emgangathweni namadolo akhombe ngasesilingini. Bamba ubunzima kwisandla ngasinye ngaphezulu kwesifuba, iintende zijonge iinyawo.

B. Cinezela iintsimbi ezingentla kwesifuba ukuze izandla zibeke ekunene phezu kwamagxa, zijike intende zijongane zijongane phezulu.

C. Ubunzima obusezantsi ngasemva tp ukuphakama kwesifuba, ukujikelezisa iintende ukuya ebusweni ngeenyawo ukubuyela ukuqala.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-90 phakathi kweeseti.

Umqolo wengalo enye

A. Qala kwindawo yokuma kunye nonyawo lwasekunene phambili, isandla sasekunene ethangeni lasekunene, kunye nomlenze wasekhohlo wolulelwe umva, ngqo kodwa ungatshixwanga. Bamba ubunzima kwisandla sasekhohlo ngokuthe ngqo ngaphantsi kwegxalaba lasekhohlo, intende yesandla ijonge ngaphakathi, umlenze ujingiswe phambili malunga nama-45 degrees.

B. Ukugcina igxalaba ngasemva nasezantsi, faka izihlunu ezingasentla ukuze ugwebe isandla sasekhohlo ukuya kwiimbambo zasekhohlo, ugcine ingqiniba iqinile.

C. Nciphisa ubunzima ukuqala ukuqala.

Yenza iiseti ezi-3 ze-8 eziphindaphindayo, uphumle imizuzwana engama-90 phakathi kweeseti. Tshintsha amacala; phinda.

Uguqa nge-DB Woodchopper

A. Qala isiqingatha sokuguqa ngeenyawo lasekhohlo phambili, idolo lasekunene emgangathweni. Bamba ubunzima ngokuthe tye phakathi kwezandla zozibini phambi kwesinqe.

B. Ukugcina eyona nto ibandakanyekileyo, jikelezisa torso ngasekhohlo kwaye uphakamise ubunzima ngaphezulu nangasekhohlo.

C. Nciphisa ubunzima emzimbeni ukuya ngaphandle kwenyonga yasekunene.

Yenza iiseti ezi-3 ze-10 eziphindaphindayo, uphumle imizuzwana engama-60 phakathi kweeseti. Tshintsha amacala; phinda.

I-Frogger ukuya kwi-squat Jump

A. Qalisa ukuma ngeenyawo zokwahlulwa ububanzi.

B. Goba emadolweni ukubeka izandla phantsi phambi kweenyawo. Xhuma iinyawo ubuye kwindawo ephezulu yeplanga.

C. Ngokukhawuleza tsiba iinyawo phezulu ngaphandle kwezandla ukuya kumhlaba kwi-squat, sukuma, kwaye uxhume.

D epheleleyo. Mhlaba ngokuthambileyo kwaye ucothe ungene kwisikwere ukuze ubeke izandla phantsi ukuya ngasemva kwempendulo elandelayo.

Yenza iiseti ezi-3 ze-10 reps, uphumle imizuzwana engama-60 phakathi kweesethi

Uphengululo lwe