Kodi "12-3-30" Treadmill Workout ndi chiyani?

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Kaya ndi keto ndi Whole30 kapena CrossFit ndi HIIT, palibe kukana kuti anthu amakonda kukhala ndi thanzi labwino. Pakadali pano, aliyense akuwoneka kuti akungokhalira kukambirana za "12-3-30", zopangidwa ndi Lauren Giraldo.

Yemwe atolankhani adagawana nawo zolimbitsa thupi panjira yake ya YouTube kubwerera ku 2019, koma sizinapitirirebe mpaka ataziyika pa TikTok yake mu Novembala.

Lingaliro la masewera olimbitsa thupi ndi losavuta: Mumadumphira pa treadmill, ikani kulowera ku 12, ndikuyenda kwa mphindi 30 pa 3 mailosi pa ola. Giraldo adabwera ndi fomuyi mwangozi, adauza LERO pokambirana.

"Sindine wothamanga, ndipo kuthamanga pa treadmill sikunandithandize," adauza nyuzipepala. "Ndinayamba kusewera ndi zoikamo, ndipo panthawiyo, masewera olimbitsa thupi a masewera olimbitsa thupi anali ndi 12. Makilomita atatu pa ola ankamva bwino, ngati kuyenda, ndipo agogo anga ankandiuza nthawi zonse kuti mphindi 30 zolimbitsa thupi tsiku lililonse zinali zomveka. zonse zomwe umafunikira. Ndi momwe kuphatikiza kudayambira. " (Zogwirizana: Kuchulukitsa Koyeserera Komwe Mukufunikira Kutengera Zolinga Zanu)

Koma zidatenga kanthawi kuti Giraldo achite masewera olimbitsa thupi mokwanira, adapitiliza kunena LERO. "Ndinayenera kugwira ntchito mpaka mphindi 30," adatero. "Sindinathe kupyola popanda kutaya mpweya wanga ndikuyamba ndikupumula pambuyo pa mphindi 10 kapena 15."

Atalimbitsa mphamvu zake komanso kuchita masewera olimbitsa thupi pafupifupi masiku asanu pa sabata, Giraldo adatsika mapaundi 30 ndipo watha kupirira kwa zaka ziwiri, adawulula muvidiyo yake ya TikTok. "Ndinkachita mantha kwambiri ndi masewera olimbitsa thupi ndipo sizinali zolimbikitsa, koma tsopano ndikudziwa kuti ndimachita chinthu chimodzi ichi ndipo ndimadzimva bwino," adatero mu clip. "Ndipo ndikuyembekezera. Ndi nthawi yanga." (Yogwirizana: Kalata Yotseguka kwa Akazi Omwe Amadzimva Kuti Sakhala Ku Gym)

Kupepuka kwa kulimbitsa thupi kwa "12-3-30" kwa Giraldo kumamveka kokopa. Koma ngati mukukhala moyo wongokhala, mwina sikungakhale bwino kulumphira pa treadmill ndi kukankhira motsetsereka kwa nthawi yayitali chonchi kuchokera pa mileme, akutero Beau Burgau, katswiri wodziwika bwino wa mphamvu ndi zowongolera (CSCS). ) komanso woyambitsa GRIT Training.

"Kuyenda mopendekera kumatha kukhala kovutitsa thupi lanu," akufotokoza Burgau. "Ndipo kuzichita pamlingo-12 kutsamira kwa mphindi 30 molunjika ndizochuluka. Muyenera kuwonetsetsa kuti mukukulira kulimba kotero kuti mupewe kuvulala ndikulumikiza mafupa ndi minofu yanu." (Zogwirizana: Malangizo 12 Olimbitsa Thupi kwa Oyamba, Apakatikati, komanso Otsogola Kwambiri)

Izi ndizofunikira makamaka kwa anthu omwe ali onenepa kwambiri kapena omwe ayamba kumene kukhala olimba, akutero Burgau. "Muyenera kuyenda pamtunda wamtunda kwa mphindi 30 molunjika musanawonjezepo mtundu uliwonse wa chopondapo," akufotokoza motero mphunzitsiyo. Mukadziwa izi ndipo zimayamba kumva kukhala zosavuta, mutha kupita patsogolo, koma mosamala, akutero.

Burgau amalimbikitsa kuti oyamba kumene ayambe kutsika-3 atatsamira ndikuyenda kwakanthawi kochepa - mwina mphindi zisanu kapena khumi, kutengera kulimba kwanu. "Pepani pang'ono mpaka mphindi 30, ngati ndicho cholinga chanu, musanakwere," Burgau akuwonetsa. Kukula kwapang'onopang'ono kumeneku kungakutengereni kulikonse kuyambira milungu ingapo mpaka miyezi ingapo, akuwonjezera. "Zikhala zosiyana kwa aliyense," akutero. (Zokhudzana: Zizindikiro Zochenjeza Kuti Mukudzikakamiza Kwambiri Pamasewera olimbitsa thupi)

Njira inanso yodzipangira kulimbitsa thupi kwa "12-3-30" ndikuwonjezera kutsika kwanu pa treadmill ndi pafupifupi 10% sabata iliyonse, akuwonetsa a Duane Scotti, DPT, Ph.D., katswiri wodziwa za mafupa komanso woyambitsa ndi SPARK Physical Therapy.

Monga momwe zimagwirira ntchito kwambiri, mawonekedwe nawonso ndi ofunika. Mukamakwera phiri, mwachilengedwe mumadutsa kutsogolo, akufotokoza Burgau. "Imafupikitsa chifuwa chanu ndi minofu ya pec ndikutalikitsa kumtunda kwanu ndi minofu ya scapular," akutero. Kutanthauza, momwe mukumvera mwina zidzawonongedwa pakapita kanthawi. "Muyenera kuwonetsetsa kuti mapewa anu abwerera, maziko anu akutengapo gawo, ndikuti simukuponyera nsana wanu," akutero Burgau. "Ngati nthawi iliyonse mumamva kuti msana wanu ukugundana, imani." (Zogwirizana: Zolakwitsa za 8 Treadmill Zomwe Mukupanga)

Ngakhale treadmill incline workout ndi njira yabwino yothetsera kugunda kwa mtima ndikuwotcha mafuta, sizomwe muyenera kuchita tsiku lililonse, Burgau akuwonjezera. "Monga zolimbitsa thupi zilizonse, simuyenera kumazichita mobwerezabwereza tsiku lililonse masabata kumapeto," akutero. "Zosiyanasiyana ndizofunikira kwambiri." Scotti akuvomereza, akuwonetsa kuti oyamba kumene amayesetsa kuchita zolimbitsa thupi osapitilira kawiri kapena katatu pa sabata. (Zogwirizana: Kodi Ndizolakwika Kuchita Ntchito Imodzimodzi Tsiku Lililonse?)

Pamene mukuchita masewera olimbitsa thupi a 12-3-30 (kapena zosinthidwa zomwe tatchulazi), mutha kuyembekezera kugwira ntchito makamaka minofu kumbuyo kwa miyendo yanu, komanso minofu yanu yam'mbuyo, akufotokoza Scotti. Izi zikuphatikiza ma erector spinae muscle (omwe amayenda pambali pa msana), gluteus maximus, hamstrings, and ankles. "Ngati mumagwiritsa ntchito mafupa ndi minofu yomweyi mobwerezabwereza, makamaka pamene mukuchita masewera olimbitsa thupi kwambiri, mukudziika pangozi ya kuvulala kwamtundu uliwonse, monga Achilles tendonitis, plantar fasciitis, kupweteka kwa mawondo. , ndi nsonga za shin,” akuchenjeza motero Scotti.

Ndiye chifukwa chake ndikofunikira kusintha zinthu, akuwonjezera. Ngakhale Giraldo ananenanso LERO kuti wayamba kuwonjezera kulimbitsa thupi kwake ndi masewera olimbitsa thupi ndi zina zolimbitsa thupi popeza tsopano akumva bwino ku masewera olimbitsa thupi.

Njira yabwino yopewera kuvulala, akutero Scotti, ndikutambasula, kutambasula, kutambasula. "Ndikofunika kutenthetsa thupi ndikutsegula [minofu yanu] musanachite masewera olimbitsa thupi ngati awa," akufotokoza. Poganizira momwe masewerowa angakhudzire, Scotti akuganiza kuti muyambe kutambasula kwa mphindi zisanu ndi mphindi zisanu zotambasula pambuyo pake. "Onetsetsani kuti mukugwira zotambasula kwa masekondi 30-60 iliyonse," akuwonjezera. (Zogwirizana: Njira Yabwino Yotambalitsira Asanapite Pambuyo Pambuyo pa Kulimbitsa Thupi)

Kumapeto kwa tsiku, ngati cholinga chanu ndikuchepetsa thupi, Burgau akuti pali njira zina zambiri zopitira kumeneko. "Ndikuvutika kuti ndikulimbikitseni kuti mufike pamlingo-12 kutsamira kwa mphindi 30," akutero. "Sizofunikira kwenikweni pakakhala zolimbitsa thupi zina zocheperako zomwe zimagwiranso ntchito chimodzimodzi."

"Ndine wolimbikitsa kwambiri kuchita chilichonse chomwe chimakulimbikitsani," akuwonjezera Burgau. "Kuchita chilichonse kuli bwino kuposa kukhala pampando. Koma ndikofunikira kudziwitsidwa ndikuwonetsetsa kuti muli otetezeka. Chinsinsi chochepetsera thupi ndi kusasinthasintha, choncho pezani chinthu chomwe mumakonda kuchita chomwe sichingawononge nthawi yanu yayitali. thanzi."

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