I-Shape Studio: I-Megan Roup's Circuit Workout yokulala Okungcono

-Delile

• Ukuzivocavoca ngeSekethe likaMegan Roup lokulala okungcono
• Umvini wamaJacking Jacks
• Amadolo Aphezulu kumaJumping Jacks
• I-squat Jump enezisindo
• ICurtsy Squat enezilayida nezisindo
• Hlehlisa iLunge ngezilayidi nezisindo
• Abaqhamuka Ezintabeni Ezinama-Slider
• I-Knee Curl Lift
• I-Hydrant ene-Extension
• Buyekeza kwe-

Kungase kubonakale kumangalisa ukuthi ukuzivocavoca okushaya inhliziyo kungakusiza ulale, kodwa kuyiqiniso.

“Siyazi ukuthi ukuvivinya umzimba kwandisa ubuthongo obujulile futhi kunciphisa ukukhathazeka,” kusho uKelly G. Baron, Ph.D., umqondisi wemithi yokulala yokuziphatha e-University of Utah. Ukuzivocavoca okunamandla kukhuphula okwesikhashana amazinga e-hormone yokucindezeleka i-cortisol, kodwa ukukwenza njalo kukhonjisiwe ukwehlisa i-cortisol futhi kwandise ama-hormone okuqeda amandla (njenge-serotonin, i-dopamine, ne-norepinephrine) ngemuva kokusebenza-konke okuzosiza ukubeka umzimba wakho ekulungele- isimo sokuphumula. (Nakhu okunye ekuxhumaneni kokuzivocavoca ngokulala.)

Yini elungile? "Ukuhlanganisa kokubili ukuqeqeshwa kwe-aerobic nokumelana-nokuzivocavoca umzimba kuba ngcono," kusho uBaron: Ukuhlosa imizuzu engama-20 kuya kwengama-30 izinsuku eziningi kuyindlela yokuqala esebenzayo. (Isikhathi sibalulekile futhi. Funda ngezinzuzo zokuzivocavoca ekuseni.)

Ukuthatha okuyisihluthulelo ngukuthi: Uma uhambisana kakhulu nokuzivocavoca umzimba, uzolala kangcono. Ukusiza ukuyigcina ilula, sithinte umqeqeshi u-Megan Roup, umsunguli wokujima kwe-Sculpt Society, ukuthi ahole isifunda sonke ku-Shape Studio. "Ukuzivocavoca ngesisindo somzimba se-cardio noma amandla kuyazuzisa noma ngabe ungakanani," kusho uRoup. "Ukuze ngibe mnandi, ngifaka umdanso we-cardio, futhi ukwandisa ukuqina, ngisebenzisa ukunyakaza okushushuluzayo."

I-Roup ithanda ukuhambisa amadiski (okwakhe kusebenza ku-hardwood noma kukhaphethi; Ithenge, $ 25, meganroup.com), kepha ungasebenzisa ithawula noma isokisi kunoma iyiphi indawo ebushelelezi (noma uthathe i-Amazon). "Ukungazinzi kwesilayidi kudinga ukuthi ushise imisipha ethile emincane futhi kwenze izivivinyo zifane nesigaxa esibi kakhulu." Uma kungenjalo, isethi yezisindo zamaphawundi amabili kuya kwamathathu yikho konke okudingayo ukuze wenze le groove enamandla amakhulu ethonisela amaqembu emisipha eminingi ngesikhathi esisodwa.

Ukulungele ukujuluka, bese usnuza kahle? Qalisa ngalokhu kuzivocavoca umzimba.

Ukuzivocavoca ngeSekethe likaMegan Roup lokulala okungcono

Isebenza kanjani: Ukuphumula phakathi kokuzivocavoca naphakathi kwamasekethe: akukho ukuphumula phakathi kokuzivocavoca, kepha imizuzwana engama-30 phakathi komjikelezo ngamunye. Phinda izikhathi ezintathu.

Uzodinga: Izilayida noma ithawula, ama-2-3lb dumbbells

Umvini wamaJacking Jacks

A. Qala ukuma ngezinyawo ndawonye, ​​wenze isiqiniseko sokuthi kunesikhala esiningi sokungaphezulu kwesokudla.

B. Ngena ngakwesokudla ngonyawo lwesokudla, bese unyathela ngemuva konyawo lwesokudla ngonyawo lwesobunxele. Phuma ngonyawo lwesokudla futhi, bese unyathela unyawo lwesobunxele eduze kwesokudla ukuze ume izinyawo zihlangene.

C. Yenza ama-jumping jacks amabili endaweni. Lokho kuyi-rep engu-1.

Yenza ama-reps ayi-10, izinkomba eziguqukayo.

Ithiphu: "Iqhinga ngomvini ukuthi isinyathelo sesibili singemuva," kusho u-Roup. "Ngiyasithanda lesi sinyathelo sakudala esikoleni; vumela ukuzijabulisa ngaso njengoba izinga lokushaya kwenhliziyo yakho lenyuka."

Amadolo Aphezulu kumaJumping Jacks

A. Qala ukubamba i-dumbbell esandleni ngasinye ngamacala.

B. Gxumela phezulu ukuze ukhahlele umlenze wesokudla uye edolweni eliphezulu ngesikhathi esifanayo ugoqa i-dumbbell iye phezulu iye phezulu ehlombe bese uyishaya phansi uye edolweni elingakwesokudla.

C. Phinda ngakolunye uhlangothi, ukhahlela phezulu idolo kwesokunxele bese ushaya phansi ngesandla sokudla.

D. Qhubeka ugxuma, wenze amadolo aphezulu angu-4 esewonke.

E. Hlanganisa izinyawo ndawonye, ​​bese wenza ama-jacks weqa ama-4, ugwedle ama-dumbbells kuze kube ukuphakama kwamahlombe ngezindololwane ngaphandle esikhundleni sokufinyelela izingalo ngaphezulu. Lokho kuyi-rep engu-1.

Yenza izikhathi ezingu-10.

Ithiphu: "Gcina isifuba sakho siphezulu njengoba uphakamisa amadolo," kusho u-Roup. "Izisindo ezikhanyayo zizokwandisa amandla, kodwa ziguqule ukwenza ukunyakaza ngaphandle kwazo uma kudingeka."

I-squat Jump enezisindo

A. Qala ukuma ngezinyawo ezibanzi kunobubanzi behlombe ngokuhlukana, ubambe i-dumbbell esandleni ngasinye ngamahlangothi.

B. Ngehlisela ku-squat ngenkathi ugoqa ama-dumbbell kuze kufike maphakathi nesifuba.

C. Yima uqhume ugxume usuke phansi, ujikisa izingalo phansi nangemuva.

D. Mhlaba kancane bese uqala ngokushesha umaki olandelayo.

Yenza izikhathi ezingu-10.

Ithiphu: "Khumbula ukugcina isisindo sakho ezithendeni zakho bese ubuyela emuva ngqo esikweleni sakho; amandla emilenzeni yakho njengoba ugxuma," kusho uRoup.

ICurtsy Squat enezilayida nezisindo

A. Qala ukuma ngezinyawo ndawonye, ​​ama-dumbbell ezandleni, kanye nesilayidi ngaphansi konyawo lwesokudla.

B. Slide kancane unyawo lokunene emuva nangemuva konyawo lwesobunxele ukuze wehlele esikhunjeni esigobile, ngenkathi ngasikhathi sinye ugoqa ama-dumbbells aze afike maphakathi nesifuba.

C. Cindezela onyaweni lwesokunxele ukuze ume kancane, wehlisela ama-dumbbell emaceleni bese ubuyisela unyawo lwesokudla eduze kwesobunxele.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Ithiphu: "Njengoba ugobile, qiniseka ukuthi ubeka izingalo zakho phambili bese ugcine isisindo sakho sisatshalaliswa ngokulingana," kusho uRoup.

Hlehlisa iLunge ngezilayidi nezisindo

A. Qala ukuma ngezinyawo ndawonye, ​​ama-dumbbells ezandleni ezinhlangothini, nesilayida ngaphansi konyawo lwesokudla.

B. Slide kancane unyawo lwesokudla emuva bese wehlela emgodini kuze kube womabili amadolo agobile kuma-angles angama-90-degree, ngenkathi ngasikhathi sinye ugoqa ama-dumbbells aze afike maphakathi nesifuba.

C. Cindezela onyaweni lwesobunxele ukuze ume kancane, wehlise ama-dumbbells ezinhlangothini bese ubuyela ngonyawo lwesokudla eceleni kwesokunxele.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Ithiphu: "Qiniseka ukugoba idolo lakho langemuva bese ulihlisela phansi. Isisindo sakho kufanele sihlale esithendeni sakho esisekelayo futhi kufanele ukwazi ukuzinyakazisa izinzwane kulelo nyawo," kusho uRoup.

Abaqhamuka Ezintabeni Ezinama-Slider

A. Qala endaweni ephezulu yepulangwe ngezandla kuma-dumbbells nakwizilayida ngaphansi kwezinyawo zombili, ezibanzi kune-hip-wide apart.

B. Slayida idolo langakwesokudla ubheke endololwaneni yesobunxele, ugcine izinkalo ziphansi nomgogodla ubandakanyekile.

C. Phinda ngakolunye uhlangothi. Lokho kuyi-rep engu-1.

Yenza izikhathi ezingu-10.

Ithiphu: "Lokhu kuvivinya umzimba okugxile futhi kuzokhuphula izinga lokushaya kwenhliziyo yakho," kusho uRoup. "Gxila ekushayeleni idolo lakho ngangokunokwenzeka ungene ehlombe elibhekene nalo. Phakama emahlombe akho bese udweba inkaba yakho ngomgogodla."

I-Knee Curl Lift

A. Qala ezandleni nasemadolweni, bese wehla ungene endololwaneni yangakwesokudla ngakho-ke izingalo zikhomba ngakwesokunxele. (Ngokuzithandela: Beka i-dumbbell ekujikeni kwedolo lesobunxele.) Gobisa isithende sangakwesobunxele ngase glute sobunxele kancane, ngakho-ke idolo langakwesobunxele lisemhlabathini.

B. Ukugcina umnyombo ubandakanyekile futhi unezinqa isikwele, phakamisa umlenze wesobunxele kuze kube yilapho ithanga lifana nomzimba.

C. Yehlisa kancane idolo langakwesokunxele emuva ukuze uthephe phansi. Lokho kuyi-rep engu-1.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Ithiphu: "Lesi sinyathelo silungele umsipha wakho wesikhumba kanye ne-glutes," kusho uRoup. "Njengoba uphakamisa umlenze wakho, gxila ekufakeni i-glute yakho futhi udwebe inkaba yakho emgogodleni."

I-Hydrant ene-Extension

A. Qala ezandleni nasemadolweni. (Ngokuzithandela: Bamba idumbbell esandleni sobunxele.) Yelula ingalo yesobunxele phambili, bicep ngendlebe, umlenze wangakwesobunxele emuva, idolo likhombe ohlangothini.

B. Ukugcina intamo ende nezinqe isikwele, hlanganisa oblique ongakwesokunxele ukudweba indololwane yangakwesobunxele bese ushiya idolo ndawonye ekuphakameni kwesinqe.

C. Nweba ingalo nomlenze ukuze ubuyele ukuze uqale. Lokho kuyi-rep engu-1. (Ukuguqula: Beka isandla sobunxele phansi bese wenza ukuhamba nokwandiswa komlenze.)

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Ithiphu: "Gcina idolo lakho liphakeme njengoba ulingenisa ehlombe lakho, ufake izimfanelo zakho," kusho uRoup. "Njengoba unweba umlenze wakho emuva cindezela i-glute yakho."

Buyekeza kwe-