Shape Studio: Kira Stokes Circuit Workout for Glowing Skin

Zamkati

• Squat Press ndi Triceps Extension
• Kudumpha Kwakukulu Kumapampu a Mapewa a Plank okhala ndi Triceps Push-Up
• Okwera Mapiri
• Onaninso za

Ganizirani zolimbitsa thupi zilizonse zomwe mumachita ngati mphamvu yamagulu akhungu lanu. Pansi pa nthaka, mtima wanu umatulutsa mpweya wochuluka wa magazi ndi kuchita zinthu zolimbitsa thupi—zinthu zimene zimatuluka m’minyewa ya chigoba ndi ziwalo zina zikamalimbitsa thupi—zimene zimayamba kukonzanso, ngakhale pa mlingo wa DNA.

Ngakhale kuchita masewera olimbitsa thupi pang'ono kungakhudze kwambiri kulimba kwa khungu lanu. "Kuchita masewera olimbitsa thupi kumawonjezera mpweya wa okosijeni, zomwe zimapangitsa kuti collagen [puloteni yomwe imapatsa khungu mphamvu yake komanso kuti ikhale yolimba] imawonjezera," akutero a Ron Moy, M.D., dermatologist ku California. "Kuchuluka kwa okosijeni kumeneku kungapangitsenso kupanga michere yokonzanso DNA, yomwe imathandizira kuti khungu lizikhala lachinyamata." (Onani: Ntchito Yabwino Kwambiri Yoletsa Kukalamba Mungathe Kuchita)

Pakadali pano, kuwonjezeka kwa exerkine yotchedwa IL-15 ikuthandizanso kulimbitsa mitochondria, kapena malo amagetsi, am'maselo anu akhungu. “Mitochondria imakhala yosagwira ntchito tikamakalamba—monga nyali yoyaka moto,” akutero Mark Tarnopolsky, M.D., Ph.D., pa McMaster University Medical Center ku Ontario. "Kubwezeretsa mitochondria ndi masewera olimbitsa thupi kungathandize kukonzanso khungu ndi minofu ina, monga minofu." Pakufufuza kwa Dr. Tarnopolsky, anthu omwe amakhala pansi omwe adayamba kuchita zolimbitsa thupi kwa mphindi 30 mpaka 45 kawiri pasabata (omwe amaphunzira nawo amapalasa njinga, koma ena amayenda mwamphamvu) anali ndi collagen yambiri ndi mitochondria pakhungu lawo atatha milungu 12- kotero kuti maselo a khungu lawo ankawoneka achichepere. Ngakhale kuti ntchito iliyonse imapangitsa kuti magazi aziyenda komanso kutulutsa mpweya wa okosijeni pakhungu, kuchita masewera olimbitsa thupi mwamphamvu kwambiri-pa zokambirana, kapena mphamvu yomwe mungathe kuyankhula m'mawu ovuta-angapereke kuwonjezeka kwakukulu, akutero. (Nazi zambiri pazabwino zolimbitsa thupi pakhungu lanu.)

Pofuna kukuthandizani kuti mukhale ndi khungu labwino, tinapempha wophunzitsa anthu odziwika Kira Stokes, yemwe adayambitsa Njira Yotetezedwa, kuti apange masewera olimbitsa thupi omwe angakuthandizeni kuti mukhale olimba mukamalimbitsa minofu ponseponse. (Yesani vuto ili lamasiku 30 kuti mumvetsetse kalembedwe kake.)

Stokes anati derali—limodzi kuchokera ku zolimbitsa thupi mu pulogalamu yake ya KiraStokesFit—“lakonzedwa kuti likuvutitseni thupi lanu lonse mogwirizana ndi nyonga ndi mkhalidwe wa mtima wamtima,” akutero Stokes. "Kusuntha kumodzi kumayenda mosadukiza kupita kwina," akutero. "Pali chifukwa komanso cholinga pakasunthidwe kalikonse ndi komwe kakhazikika" - kutanthauza kuti mupeze zotsatira zoyendetsedwa ndi sayansi. Bwerezani katatu kapena kanayi - ndi Stokes kuwonjezera zovuta za bonasi kuzungulira nthawi iliyonse yozungulira - kuti mukhale ndi chithandizo chapamwamba kwambiri pakhungu.

Momwe imagwirira ntchito: Tsatirani Stokes mu kanemayu pamwambapa pamene akukutsogolerani kuzizira ndi kuzungulira katatu (ndikuwonjezera bonasi nthawi iliyonse). Kapenanso mutha kutsatira dera loyambira pansipa, kubwereza katatu kapena kanayi.

Mufunika: Gulu lazingwe zopepuka kapena zapakatikati.

Kuti muyese kuchita masewera olimbitsa thupi (ndi zina zambiri kuchokera ku Stokes), tsitsani pulogalamu ya KiraStokesFit.

Squat Press ndi Triceps Extension

A. Imani ndi mapazi otalikirana pang'ono kusiyana ndi m'lifupi mwake m'lifupi mwa mapewa, mutagwira zolemera kutsogolo kwa mapewa.

B. Squat, kukhala mchiuno kumbuyo ndikusunga chifuwa mmwamba. Gwiritsani masekondi awiri pansi.

C. Kankhirani pakati pa phazi kuti muyime, ndikukanikiza zolemera pamwamba.

D. Gwirani zolumikizira pamodzi ndikuweramitsa zigongono kuti muchepetse zolemetsa kumbuyo kwa mutu, ndikumayang'ana pafupi ndi makutu ndi zigongono zoloza kudenga.

E. Finyani ma triceps kuti mukweze zolemera m'mwamba, kenako zitsitseni pamalo otsetsereka kuti mubwererenso koyambira.

Chitani 10 reps.

Kudumpha Kwakukulu Kumapampu a Mapewa a Plank okhala ndi Triceps Push-Up

A. Imani ndi mapazi kutambalala m'chiuno. Khalani mu squat, ndikusinthana mikono kuti mulumphire kutsogolo, ndikufika modekha mu squat.

B. Ikani mitengo pansi, ndikudumphira kumbuyo. Chitani 4 mosinthana mapewa, ndikugogoda dzanja loyang'ana phewa lina.

C. Bwererani ku thabwa lalitali, ndipo 1 triceps kukankha-mmwamba, kusunga zigongono zolimba ku nthiti.

D. Yendani manja kubwerera kumapazi ndikuyimirira pang'onopang'ono kuti mubwerere kukayamba.

Bwerezani kwa mphindi imodzi.

Okwera Mapiri

A. Yambani pamwamba.

B. Kuyendetsa bondo lililonse moyandikira pachifuwa, kwinaku mukukhalabe m'chiuno osagwira.

Bwerezani kwa masekondi 30.

Onaninso za