Shape Studio: 2-Day Strength Training Workout Yokhala ndi Moyo Wautali

Zamkati

• Kugwiritsa Ntchito Mphamvu Zolimbitsa Mphamvu Masiku awiri
• Tsiku 1 Mphamvu Yolimbikira
• Tsiku 2 Kulimbitsa Mphamvu
• Onaninso za

Ngakhale zaka zakubadwa zikuwerengedwa ndi masiku anu obadwa, ukalamba ndi wosiyana, atero a Aaron Baggish, MD, director of the Cardiovascular Performance Program ku Massachusetts General Hospital. "Zimayesedwa ndi thanzi ndi mphamvu za dongosolo la mtima, dongosolo la pulmonary, ndi ziwalo zonse zosiyana zomwe zimagwirizanitsa kutilola kuti tichite masewera olimbitsa thupi," akutero Dr. Baggish.

Kodi mumapanga bwanji chizoloŵezi cholimbitsa thupi chomwe chimayang'ana mabokosi onse? Nayi mgwirizano.

Njira imodzi yodzithandizira kukhala wachichepere mwachilengedwe ndikuthandizira VO2 max yanu - kuchuluka kwa mpweya womwe thupi lanu lingagwiritse ntchito pamphindi - womwe umakhala wolimba mpaka zaka 35 kapena 40. "Kuti tipewe kuchepa, thupi liyenera kukhala adakankhira pafupi ndi magwiridwe ake apamwamba, nthawi zambiri kamodzi kapena kawiri pamlungu, ”akutero. Chifukwa chake onjezani HIIT-ma sprintervals, maseketi othamanga kwambiri ku cardio yanu yanthawi zonse yamlungu.

Ndiye, muyenera kumanga mphamvu. Wapakati wamkulu amataya 3 mpaka 8 peresenti ya minofu pazaka khumi zilizonse pambuyo pa zaka 30, malinga ndi zomwe zachitika posachedwa. Nkhani yabwino ndiyakuti kuphunzitsa mphamvu kumatha kusintha kutayikako pazaka zilizonse. Kafukufuku wina wotchuka wochokera ku yunivesite ya Tufts anasonyeza kuti amayi omwe ali ndi zaka za m'ma 50 ndi 60 omwe ankachita masewera olimbitsa thupi kawiri pa sabata amapangitsa kuti matupi awo akhale aang'ono zaka 15 mpaka 20 m'chaka chimodzi, kuwonjezeka kwa minofu ndi pafupifupi mapaundi atatu ndikuwonetsa mphamvu zowonjezera. Peresenti 35 mpaka 76. Kubetcherana kwanu kwabwino ndikupita patsogolo pamapindikira. (Ichi ndi chimodzi mwamaubwino ambiri ophunzitsira mphamvu.)

"Deta zina zimasonyeza kuti nsonga zamphamvu za minofu m'moyo waubwana ndizowonetseratu mwamphamvu za mphamvu zosungidwa pambuyo pake m'moyo," anatero Roger Fielding, Ph.D., wasayansi wamkulu ku Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts. Osati zokhazo, koma pakati pa kafukufuku wambiri wokhudza atsikana achichepere komanso kuphunzitsidwa kukana, akuti, "kukula kwa minofu mwina ndikokulirapo kuposa azimayi achikulire."

Chizolowezi chanu chokhala ndi mphamvu zili pano: Anthony Crouchelli, mphunzitsi wamphamvu komanso wolimbitsa thupi ku Performix House ku New York, kuti apange masewera olimbitsa thupi masiku awiri kuti agwiritse ntchito minofu yanu yayikulu kenako.

"Masewerowa amayenda mozungulira mayendedwe asanu: squat, hinge, kukankha, kukoka, ndi kukhazikika kwapakati," akutero Crouchelli. (Mwachitsanzo, kuyenda kwa hinge kumaphatikizapo kupanga mlatho wa mchiuno pansi.) Izi zimapatsa thupi lanu maziko olimba, akulonjeza.

Kugwiritsa Ntchito Mphamvu Zolimbitsa Mphamvu Masiku awiri

Momwe imagwirira ntchito: Crouchelli imapereka kulimbitsa mphamvu ziwiri pano. Chitani zonsezi sabata iliyonse (masiku osiyana) kuti mukhale ndi mphamvu zomwe zimatha.

Mufunika: Malo okwanira kupanga thabwa ndi zolemera zamanja zamtundu winawake - zopukutira m'madzi, mabotolo amadzi, zitini za msuzi, kapena zinthu zina zapakhomo.

Tsiku 1 Mphamvu Yolimbikira

Gulu la Goblet

A. Yambani kuyimirira ndi mapazi otalikirana pang'ono kusiyana ndi m'lifupi mwa chiuno, mutanyamula kulemera pakati pa manja kutsogolo kwa chifuwa.

B. Yendani m'chiuno kuti mugwere pansi, kupuma pamene ntchafu zili zofanana ndi pansi.

C. Onetsetsani pakati pa phazi kuti mubwerere kuti muyambe, kufinya glutes pamwamba.

Chitani 3 seti za 8 reps, kupumula kwa masekondi 60 pakati pa seti.

Glue Bridge

A. Gona moyang'anizana ndi mapazi pansi, mawondo ataloza kudenga, ndikulemera mopingasa mopingasa m'chiuno.

B. Kanikizani m'mapazi kuti mukweze chiuno ku denga, kufinya glutes ndikupanga mzere wowongoka kuchokera pamapewa mpaka mawondo.

C. M'chiuno m'munsi pansi kubwerera kuyamba.

Chitani magawo atatu a maulendo 8, kupumula kwa masekondi 90 pakati pa seti.

Atolankhani Amodzi Amanja Amodzi

A. Yambani kuyimirira ndi mapazi okulirapo pang'ono kupingasa m'chiwuno, cholemera kudzanja lamanja chokhazikitsidwa pakumtunda.

B. Gwadani maondo pang'ono ndi mahipi m'chiuno kuti mulowe mu kotala, kenako finyani ma glutes kuti muyimirire, ndikukanikiza kulemera kwake.

C. Pang'onopang'ono kuchepetsa kulemera kwa phewa kuti mubwerere kuti muyambe.

Chitani magawo atatu a maulendo 8, kupumula masekondi 60 pakati pa seti. Sinthani mbali; bwerezani.

Bug Yakufa

A. Gonani moyang'anizana pansi, mawondo ali pamwamba pa tebulo ndipo manja atatambasulidwa molunjika pamwamba pa mapewa, mutagwira cholemera m'dzanja lililonse.

B. Kusunga pakati ndikutsikira kumbuyo kukanikizika pansi, kwezani mwendo wakumanja ndi chidendene chotsika kuti muyendetse inchi imodzi pansi. Nthawi yomweyo, tsitsani dzanja lamanzere kuti likhale pansi, bicep ndi khutu.

C.Kwezani mwendo wamanja ndi wamanzere kuti mubwerere kuyamba, kenako kubwereza ndi dzanja ndi mwendo wina. Ndiye 1 rep. Pitirizani kusinthana.

Pezani magawo atatu a maulendo 10, kupumula kwa masekondi 60 pakati pa seti.

Bweretsani Lunge ndi Knee Drive

A. Yambani kuyimirira ndi mapazi limodzi.

B. Pindani mozungulira, ndikubwerera kumbuyo ndi mwendo wakumanja ndikutsikira mpaka mawondo onse pamakona a digirii 90, bondo lamanja likungoyenda pansi.

C. Dinani mu mwendo wakumanzere kuti muyime, ndikuyendetsa bondo lakumanja mpaka kutalika kwa chiuno.

Pezani magawo atatu a maulendo 10, kupumula kwa masekondi 60 pakati pa seti. Sinthani mbali; bwerezani.

Iso Squat Row

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi, cholemera m'dzanja lililonse kutsogolo kwa ntchafu. Kumangirira m'chiuno ndi mawondo mopindika mpaka mpaka torso ili pafupifupi madigiri a 45 ndi zolemera zolendewera pansi pamapewa kuyamba.

B. Pogwira izi, kukweza zolemera mpaka nthiti, kusunga chigongono mkati ndi kumbuyo mosabisa.

C. Chepetsani kulemera kuti mubwerere kuti muyambe.

Chitani magawo atatu a maulendo 8, kupumula kwa masekondi 90 pakati pa seti.

Tsiku 2 Kulimbitsa Mphamvu

Sumo Squat

A. Yambani kuyimirira ndi mapazi otambalala kupingasa m'chiuno, zala zake zimafotokozedwa pafupifupi madigiri a 45, atanyamula cholemera m'manja chilichonse chogwedezeka patsogolo pa mapewa.

B. Kuyika maondo atapinimbidwa, kumangirira m'chiuno ndikugwada maondo kuti muchepetse mu sumo mpaka ntchafu zikufanana ndi pansi.

C. Dinani pakati pa phazi kuti muyime ndikubwerera kuti muyambe.

Chitani magawo atatu a maulendo 8, kupumula masekondi 60 pakati pa seti.

M'mawa wabwino

A. Yambani kuyimirira ndi mapazi motalikirana motalikirana ndi chiuno, mutanyamula zolemetsa kumbuyo kwamutu kumtunda kumbuyo.

B. Mawondo opindika pang'onopang'ono, amangirira m'chiuno ndi msana wathyathyathya, kuwombera m'chiuno kumbuyo ndikutsitsa torso mpaka kuyandikira pansi.

C. Finyani glutes kuti mukweze torso mmbuyo ndikubwerera kuti muyambe, kubwereranso mosasunthika, pachimake, komanso mapewa kumbuyo ndi pansi.

Chitani magawo atatu a maulendo 8, kupumula kwa masekondi 90 pakati pa seti.

Dinani pachifuwa kuti Muzungulire

A. Yambani kugona pansi ndi mapazi pansi ndi mawondo kuloza kudenga. Gwirani cholemera mdzanja lililonse pachifuwa, mitengo ya kanjedza ikuyang'ana kumapazi.

B. Kanikizani zolemera zomwe zili pamwamba pa chifuwa kuti manja atengere mapewa, kutembenuza zikhato kuti ziyang'anire wina ndi mnzake pamwamba.

C. Zolemera zotsika kumbuyo tp pachifuwa kutalika, kutembenuza zikhato kumaso kumapazi kubwerera kukayamba.

Chitani magawo atatu a maulendo 8, kupumula kwa masekondi 90 pakati pa seti.

Mzere Wamodzi-Wamanja

A. Yambani pamalo omata ndi phazi lamanja kutsogolo, dzanja lamanja pa ntchafu yakumanja, ndi mwendo wamanzere ukutambasulira chammbuyo, molunjika koma osatseka. Gwirani cholemera kudzanja lamanzere pansi pamapewa akumanzere, kanjedza moyang'ana mkati, torso yolumikizidwa patsogolo pafupifupi madigiri 45.

B. Kusunga phewa mmbuyo ndi pansi, ikani minofu yakumtunda kuti mukweze dzanja lamanzere mpaka nthiti zakumanzere, ndikumangirira chigongono.

C. Kuchepetsa kulemera kubwerera kuyamba.

Chitani magawo atatu a maulendo 8, kupumula kwa masekondi 90 pakati pa seti. Sinthani mbali; bwerezani.

Kugwada DB Woodchopper

A. Yambani theka kugwada ndi phazi lamanzere patsogolo, bondo lamanja pansi. Gwirani cholemetsa chopingasa pakati pa manja onse awiri kutsogolo kwa chiuno.

B. Kusunga pakati, tembenuzani torso kumanzere ndikukweza kulemera kwake pamwamba ndi kumanzere.

C. Kuchepetsa kulemera kudutsa thupi mpaka kunja kwa chiuno chakumanja.

Pezani magawo atatu a maulendo 10, kupumula kwa masekondi 60 pakati pa seti. Sinthani mbali; bwerezani.

Frogger Kuti Apulumuke

A. Yambani kuyimirira ndi mapazi m'lifupi mchiuno.

B. Bwerani pamondo kuti muike manja pansi patsogolo pa mapazi. Bwererani kumbuyo kumalo okwera.

C. Nthawi yomweyo tulukani phazi kunja kwa manja kuti mugwere mu squat, imirirani, ndikudumpha.

D. Bwerani pang'onopang'ono ndikuchedwa kulowa mu squat kuti muike manja pansi kumbuyo kwa rep.

Chitani 3 seti za 10 reps, kupumula kwa masekondi 60 pakati pa seti

Onaninso za