Shape Studio: Megan Roup's Circuit Workout Yabwino Kugona

Zamkati

• Kulimbitsa Thupi la Megan Roup kuti Mugone Bwino
• Mphesa ndi Jumping Jacks
• Maondo Apamwamba Ku Jumping Jacks
• Squat Jump ndi Zolemera
• Curtsy Squat yokhala ndi Slider ndi Zolemera
• Reverse Lunge ndi Slider ndi Zolemera
• Cross Mountain Climbers okhala ndi Slider
• Knee Curl Kwezani
• Hydrant ndi Extension
• Onaninso za

Zingamveke zodabwitsa kuti kuchita masewera olimbitsa thupi kungakuthandizeni kugona, koma ndizowona.

"Timadziwa kuti kuchita masewera olimbitsa thupi kumawonjezera tulo tofa nato komanso kumachepetsa nkhawa," anatero Kelly G. Baron, Ph.D., mkulu wa mankhwala okhudza kugona pa yunivesite ya Utah. Kuchita masewera olimbitsa thupi kwambiri kumakweza kwakanthawi kuchuluka kwa cortisol ya mahomoni opsinjika, koma kuchita izi pafupipafupi kwawonetsedwa kuti kumachepetsa cortisol ndikuwonjezera mahomoni opsinjika (monga serotonin, dopamine, ndi norepinephrine) pambuyo pochita masewera olimbitsa thupi - zonsezi zingathandize kuti thupi lanu likhale lokonzekera - mpumulo boma. (Nazi zambiri pazolumikizana ndi zolimbitsa tulo.)

Zomwe zili bwino? "Kuphatikiza maphunziro olimbitsa thupi komanso othana ndi kulimbitsa thupi - kulimbitsa thupi kwambiri kumakhala bwino," Baron akuti: Kuyembekezera mphindi 20 mpaka 30 masiku ambiri ndi gawo loyambira. (Kusunga nthawi nawonso. Werengani zabwino zakugwira ntchito m'mawa.)

Chofunikira chachikulu ndichakuti: Mukamachita masewera olimbitsa thupi nthawi zonse, mumagona bwino. Pofuna kuti izi zisakhale zophweka, tidaphunzitsa Megan Roup, wopanga masewera olimbitsa thupi a Sculpt Society, kuti atsogolere gawo limodzi mu Shape Studio. "Zolimbitsa thupi zolimbitsa thupi za cardio kapena mphamvu ndizopindulitsa mosasamala kanthu za msinkhu wanu," Roup akuti. "Pazosangalatsa zosangalatsa, ndimaphatikizapo kuvina kwamtima, ndipo kuti ndikulimbikitseni, ndimagwiritsa ntchito zoyenda motsetsereka."

Roup imakonda kusanja ma disks (ake amagwira ntchito yolimba kapena kapeti; Gulani, $ 25, meganroup.com), koma mutha kugwiritsa ntchito chopukutira kapena sock pamalo aliwonse osalala (kapena tengani ku Amazon). "Kusakhazikika kofunika kutsetsereka kumafuna kuti uwotche timinofu tating'onoting'ono ndikupanga zolimbitsa thupi ngati malo obisalapo pang'ono." Kupanda kutero, gulu la zolemera mapaundi awiri kapena atatu ndizomwe mukufunikira kuti muchite poyambira mwamphamvu kwambiri chomwe chimayimba magulu angapo amisempha nthawi imodzi.

Wokonzeka kutuluka thukuta, kenako ndikugona bwino? Yambani ndi kulimbitsa thupi kumeneku.

Kulimbitsa Thupi la Megan Roup kuti Mugone Bwino

Momwe imagwirira ntchito: Pumulani pakati pa masewera olimbitsa thupi ndi pakati pa mabwalo: palibe kupuma pakati pa masewera olimbitsa thupi, koma masekondi 30 pakati pa kuzungulira kulikonse. Bwerezani 3 nthawi.

Mufunika: Slider kapena chopukutira, 2-3lb dumbbells

Mphesa ndi Jumping Jacks

A. Yambani kuima ndi mapazi pamodzi, kuonetsetsa kuti pali malo ambiri kumanja.

B. Yendani kumanja ndi phazi lakumanja, kenaka yendani kumbuyo kwa phazi lakumanja ndi lamanzere. Tulukani ndi phazi lakumanja kachiwiri, kenaka phazi lakumanzere pafupi ndi lamanja kuti muyime ndi mapazi pamodzi.

C. Chitani jacks ziwiri zolumpha m'malo mwake. Ndiye 1 rep.

Chitani mobwerezabwereza 10, mosinthana mayendedwe.

Langizo: "Chinyengo ndi mpesa ndikuti sitepe yachiwiri ili kumbuyo," akutero Roup. "Ndimakonda kusuntha kwakale kusukulu iyi; lolani kuti musangalale nayo pomwe kugunda kwamtima kwanu kukuwonjezeka."

Maondo Apamwamba Ku Jumping Jacks

A. Yambani kugwira dumbbell m'dzanja lililonse ndi mbali.

B. Dumphirani mmwamba mwendo wakumanja kupita ku bondo lalitali kwinaku mukupitaniza dumbbell mpaka phewa mpaka kutalika kwa phewa ndikulikhomerera molunjika ku bondo lakumanja.

C. Bwerezani mbali inayo, kukankha bondo lamanzere ndikukhomerera pansi ndi dzanja lamanja.

D. Pitirizani kudumphadumpha, mukuchita mawondo anayi okwera.

E. Dumphirani mapazi pamodzi, kenako chitani ma jacks 4 odumphira, kupalasa ma dumbbell mpaka kutalika kwa phewa ndi zigongono kunja m'malo mofikira mikono pamwamba. Ndiye 1 rep.

Chitani 10 reps.

Langizo: "Sungani chifuwa chanu pamene mukuyendetsa mawondo anu," akutero a Roup. "Kulemera kopepuka kumawonjezera mphamvu, koma sinthani kuti musunthe popanda iwo ngati pakufunika."

Squat Jump ndi Zolemera

A. Yambani kuyimirira ndi mapazi otambalala kupingasa phewa padera, mutanyamula cholumikizira m'manja ndi mbali.

B. Tsikirani mu squat pamene mukupiringa ma dumbbells mpaka pakati pa chifuwa.

C. Imani ndikuphulika kuti mudumphe pansi, ndikugwedeza manja pansi ndi kumbuyo.

D. Bwerani pang'onopang'ono ndipo nthawi yomweyo yambani kuyambiranso.

Chitani 10 reps.

Langizo: "Kumbukirani kusunga kulemera kwanu mu zidendene zanu ndikubwerera molunjika mu squat yanu; mphamvu kudzera m'miyendo yanu pamene mukudumpha," akutero Roup.

Curtsy Squat yokhala ndi Slider ndi Zolemera

A. Yambani kuyimirira ndi mapazi pamodzi, ma dumbbells m'manja ndi mbali, ndi slider pansi pa phazi lakumanja.

B. Pepani phazi lamanja kumbuyo ndi kumbuyo kwa phazi lakumanzere kuti mulowe mu squat yokhotakhota, kwinaku mukugubuduza ma dumbbells mpaka pakatikati pa chifuwa.

C. Dinani kuphazi lakumanzere kuti muyime pang'onopang'ono, kutsitsa ma dumbbells kumbali ndikubwerera kumanja pafupi ndi kumanzere.

Chitani 10 reps. Sinthani mbali; bwerezani.

Langizo: "Mukamakhotakhota, onetsetsani kuti mwatsekera m'chiuno kutsogolo ndikusungitsa kulemera kwanu mofanana," akutero a Roup.

Reverse Lunge ndi Slider ndi Zolemera

A. Yambani kuyimirira ndi mapazi pamodzi, ma dumbbells m'manja ndi mbali, ndi slider pansi pa phazi lakumanja.

B. Pepani phazi lakumanja pang'onopang'ono ndikutsikira m'ndendemo mpaka mawondo onse atapindika pamakona a 90-degree, pomwe nthawi yomweyo amapindika ma dumbbells mpaka pakatikati pa chifuwa.

C. Dinani kuphazi lakumanzere kuti muyime pang'onopang'ono, kutsitsa ma dumbbells kumbali ndikubwerera kumanja pafupi ndi kumanzere.

Chitani 10 reps. Sinthani mbali; bwerezani.

Langizo: "Onetsetsani kuti mwapinditsa bondo lanu lakumbuyo ndikutsitsa pansi. Kulemera kwanu kuyenera kukhala chidendene chanu chothandizira ndipo muzitha kugwedeza zala zanu kuphazi," akutero a Roup.

Cross Mountain Climbers okhala ndi Slider

A. Yambani pamalo okwera kwambiri mutakweza manja pazitsulo zoponyera ndi zoterera pansi pa mapazi onse awiri, zomwe ndizotakata kupingasa m'chiuno.

B. Tembenuzirani bondo lakumanja chakumanzere, ndikusunga m'chiuno molunjika komanso pakati.

C. Bwerezani mbali inayo. Ndiye 1 rep.

Chitani 10 reps.

Langizo: "Zochita zolimbitsa thupi izi zipangitsanso mtima wanu kugunda," akutero Roup. "Yang'anani pa kuyendetsa bondo lanu momwe mungathere kupita phewa lina. Nyamukani m'mapewa mwanu ndikukoka mchombo wanu kumsana."

Knee Curl Kwezani

A. Yambani ndi manja ndi mawondo, kenako tsikani pa chigongono chakumanja kotero kuloza kutsogolo kumanzere. (Chosankha: Ikani dumbbell mu bondo lakumanzere.) Pindani chidendene chakumanzere kulowera kumanzere pang'ono, ndiye kuti bondo lamanzere lili pansi.

B. Kusunga pachimake chogwirana ndi chiuno mozungulira, kwezani mwendo wamanzere mpaka ntchafu ikufanana ndi thunthu.

C. Pang'onopang'ono tsitsani bondo lakumanzere kuti mugwire pansi. Ndiye 1 rep.

Chitani 10 reps. Sinthani mbali; bwerezani.

Langizo: "Kusuntha uku ndikwabwino kwa hamstring ndi glutes," akutero Roup. "Mukakweza mwendo wanu, yang'anani kutulutsa kukongola kwanu ndikukoka mchombo wanu kumsana."

Hydrant ndi Extension

A. Yambani ndi manja ndi mawondo. (Chosakakamiza: Gwirani cholumikizira kudzanja lamanzere.) Lonjezani mkono wakumanzere patsogolo, bicep ndi khutu, ndi mwendo wamanzere kumbuyo, bondo likuloza mbali.

B. Pokhala ndi khosi lalitali komanso m'chiuno mwake, gwirani kumanzere kuti mujambule chigongono chakumanzere ndi bondo lakumanzere limodzi kutalika kwa chiuno.

C. Lonjezani mkono ndi mwendo kuti mubwerere kuti muyambe. Ndiye 1 rep. (Kuti musinthe: Ikani dzanja lamanzere pansi ndikungosuntha ndi kukulitsa mwendo.)

Chitani 10 reps. Sinthani mbali; bwerezani.

Langizo: "Ikani bondo lanu m'mwamba pamene mukulibweretsa paphewa panu, ndikuphatikizira zomwe mwapeza," akutero a Roup. "Mukatambasula mwendo wanu kumbuyo finyani glute."

Onaninso za