Uyini u- "12-3-30" Workout weTreadmill Workout?

-Delile

• Buyekeza kwe-

Noma ngabe i-keto ne-Whole30 noma i-CrossFit ne-HIIT, akunakuphikwa ukuthi abantu bathanda ukuthambekela okuhle kwempilo. Njengamanje, wonke umuntu ubonakala ebhuza ngokuzivocavoca nge- "12-3-30", okwenziwe ngumuntu othonya indlela yokuphila uLauren Giraldo.

Lo mlingisi wezokuxhumana uqale wabelana ngokuzivocavoca esiteshini sakhe se-YouTube emuva ngo-2019, kepha akuzange kusabalale waze wakuthumela ku-TikTok yakhe ngoNovemba.

Umqondo wokuzivocavoca ulula: Ugxuma kumshini wokunyathela, usethe ukuthambekela kwabangu-12, bese uhamba imizuzu engama-30 ngamamayela ama-3 ngehora. U-Giraldo uqhamuke nefomula ngokuzenzakalelayo, utshele NAMUHLA engxoxweni.

"Angiyena umgijimi, futhi ukugijima endaweni yokunyathela bekungangisebenzeli," utshele leli phephandaba. "Ngaqala ukudlala ngokuzungeza ngamasethingi, futhi ngaleso sikhathi, umshini wokunyathelisa ejimini lami wawunama-12 athambile njengobukhulu. Amamayela amathathu ngehora azwakala kahle, njengokuhamba, futhi ugogo wami wayehlale engitshela ukuthi imizuzu engama-30 yokuzivocavoca ngosuku konke obekudinga. Inhlanganisela iqale kanjalo. " (Kuhlobene: Kungakanani Ukuvivinya umzimba Okudingayo Ngokuphelele kuncike Ezinjongo Zakho)

Kepha kumthathe isikhathi ukuthi u-Giraldo enze ukujima ngokugcwele, waqhubeka esho NAMUHLA. “Impela bekumele ngisebenze kuze kube yimizuzu engu-30,” kusho yena. "Angikwazanga ukudlula ngaphandle kokulahlekelwa umoya wami futhi ngiqale ngokuhlaba ikhefu ngemuva komaki wemizuzu engu-10 noma engu-15."

Ngemuva kokwakha amandla akhe nokwenza umsebenzi wokujima cishe izinsuku ezinhlanu ngesonto, u-Giraldo wehla ngamakhilogremu angama-30 futhi ukwazile ukunciphisa isisindo iminyaka emibili, uveze kuvidiyo yakhe ye-TikTok. “Ngangike ngasaba kakhulu ejimini futhi kungangikhuthazi, kodwa manje sengiyazi ukuthi ngenza le nto eyodwa futhi ngizizwa ngijabule ngami,” usho kanje esiqeshaneni. "Futhi ngiyakulangazelela. Yisikhathi sami." (Okuhlobene: Incwadi Evulekile Eya Kwabesifazane Abazizwa Bengebona AbaseGym)

Ukuba lula kokuzivocavoca kukaGiraldo "12-3-30" kuzwakala kukuheha. Kepha uma uphila impilo yokuhlala phansi, mhlawumbe akuwona umqondo omuhle ukugxuma ku-treadmill futhi ubhekane nokuthambekela okunjalo isikhathi eside kangako lapho ushaya khona, kusho uBeau Burgau, ingcweti eqinisekisiwe yamandla nezimo (CSCS) ) kanye nomsunguli we-GRIT Training.

"Ukuhamba endaweni ethambekile kungaba nzima kakhulu emzimbeni wakho," kuchaza uBurgau. "Futhi ukukwenza ezingeni le-12 uthambekele imizuzu engu-30 uqonde kakhulu. Kumele uqiniseke ukuthi uzakha ngamandla ukuze ugweme ukulimala nokuqinisa amalunga nemisipha yakho." (Okuhlobene: Amathiphu we-12 Wokuzivocavoca Wabaqalayo, Abaphakathi, kanye Nezivivinyo Ezithuthukile)

Lokhu kubaluleke kakhulu kubantu abakhuluphele ngokweqile noma abasha emzimbeni, kusho uBurgau. "Kufanele ukwazi ukuhamba endaweni eyisicaba imizuzu engama-30 uqonde ngaphambi kokungeza noma yiluphi uhlobo lokuthambekela kutrreadmill," kuchaza umqeqeshi. Uma usukwazi kahle lokho futhi sekuqala ukuzwakala kulula, ungathuthuka, kodwa ngokuqhubekayo, uthi.

IBurgau incoma ukuthi abaqalayo baqale ezingeni-3 bathambekele futhi bahambe isikhathi esifushane - mhlawumbe noma imizuzu emihlanu noma eyishumi, ngokuya ngezinga lakho lokuqina. "Khela kancane ufike kulelo phuzu lemizuzu engu-30, uma lokho kuyinjongo yakho, ngaphambi kokufaka i-ante," kuphakamisa uBurgau. Lokhu kuqhubeka kancane kancane kungakuthatha noma yikuphi kusuka emasontweni ambalwa kuya ezinyangeni ezimbalwa, uyanezela. "Kuzohluka kuye wonke umuntu," usho kanje. (Okuhlobene: Izimpawu Eziyisixwayiso sokuthi Uyazicindezela Kakhulu EGym)

Enye indlela yokwakha ukuzivocavoca kwe- "12-3-30" ukukhulisa ukuthambekela kwakho ku-treadmill cishe ngamaphesenti ayi-10 isonto ngalinye, kuphakamisa uDuane Scotti, DPT, Ph.D., uchwepheshe nomsunguli womtholampilo oqinisekisiwe webhodi ye-SPark Therapy Therapy.

Njengokusebenza okuningi, ifomu nalo liyisihluthulelo. Lapho ukhuphuka umqansa, ngokwemvelo ukuthunyelwa phambili, kuchaza uBurgau. "Kunciphisa isifuba sakho nemisipha ye-pec futhi kunwebe imisipha yakho yangaphezulu kanye ne-scapular," usho kanje. Okusho ukuthi, ukuma kwakho kungenzeka kube sengozini ngemuva kwesikhashana. "Kufanele uqinisekise ukuthi amahlombe akho abuyile, umongo wakho ubambekile, nokuthi awuwugobi umhlane," kusho uBurgau. "Uma noma nini uzizwa iqolo lakho langaphansi likukhathaza, ima." (Okuhlobene: Amaphutha we-8 Treadmill Wenza)

Yize ukusebenzisa ukuthambekela kokuthambekela kuyindlela enhle yokuvuselela isilinganiso senhliziyo nokushisa amakhalori, akuyona into okufanele uyenze nsuku zonke, uBurgau uyanezela. "Njenganoma yikuphi ukuzivocavoca, akufanele ukwenze emuva-kuya-back-to-back njalo ngosuku olulodwa amasonto ekugcineni," usho kanje. "Izinhlobonhlobo zibaluleke kakhulu." UScotti uyavuma, encoma ukuthi abaqalayo bahlose ukujima izikhathi ezingaphezu kwezimbili noma ezintathu ngesonto. (Okuhlobene: Ingabe Kubi Ukwenza Ukujima Okufanayo Nsuku Zonke?)

Ngenkathi wenza ukuzivocavoca okungu-12-3-30 (noma ukuguqulwa okushiwo ngenhla), ungalindela ukuthi usebenze kakhulu imisipha ngemuva kwemilenze yakho, kanye nemisipha yakho yangemuva, kuchaza uScotti. Lokhu kufaka phakathi imisipha yakho ye-erector spinae (egijima eceleni komgogodla), i-gluteus maximus, imisipha kanye namaqakala akho. "Uma uhlupha lawo malungu nemisipha ngokuphindaphindiwe, ikakhulukazi uma wenza ukuvivinya umzimba okunamandla, okugxilile, uzibeka engcupheni yazo zonke izinhlobo zokulimala, njenge-Achilles tendonitis, i-plantar fasciitis, ubuhlungu bamadolo obujwayelekile , nezinsika ze-shin,” kuxwayisa uScotti.

Kungakho kubalulekile ukushintsha izinto, ungeza. Ngisho noGiraldo watshela NAMUHLA ukuthi useqale ukwengeza ukuzivocavoca kwakhe nge-treadmill ngokuqeqesha isisindo nokunye ukuvivinya umzimba ngoba manje uzizwa ekhululekile ejimini.

Indlela enhle yokugwema ukulimala, kusho uScotti, ukwelula, ukwelula, ukwelula. "Kubaluleke kakhulu ukufudumeza umzimba nokusebenzisa [imisipha yakho] ngaphambi kokwenza ukuzivocavoca umzimba okunje," kuchaza yena. Uma kubhekwa ukuthi lo msebenzi ungakhokhiswa kanjani, i-Scotti iphakamisa ukwenza okungenani imizuzu emihlanu yokwelula okuguquguqukayo kusengaphambili kanye nemizuzu emihlanu yokunwebeka okuphansi komzimba okumile ngemva kwalokho. "Qiniseka ukuthi ubamba ukunweba okungenani imizuzwana engama-30-60 lilinye," uyanezela. (Okuhlobene: Indlela Engcono Kakhulu Yokwelula Ngaphambi Nangemuva Kokuzivocavoca)

Ekupheleni kosuku, uma inhloso yakho ukunciphisa isisindo, uBurgau uthi kunezinye izindlela eziningi zokufika lapho. “Ngikuthola kunzima ukuncoma ukuthi ngikhuphuke ngifinyelele ku-level-12 imizuzu engu-30,” usho kanje. "Akudingekile nje lapho kuneminye imisebenzi eminingi kakhulu enomthelela ophansi esebenza ngokulinganayo."

"Ngingumsekeli omkhulu wokwenza noma yini ekukhuthazayo," kunezela uBurgau. "Ukwenza noma yini kungcono kunokuhlala kusofa. Kodwa kubalulekile ukuthi waziswe futhi uqiniseke ukuthi uphephile. Isihluthulelo sokunciphisa umzimba ukungaguquguquki, ngakho-ke thola into oyithandayo ukuyenza engayifaki engozini isikhathi eside. impilo."

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