I-Shape Studio: I-Kira Stokes Circuit Workout yesikhumba esikhazimulayo

-Delile

• Isikwele Cindezela nge-Triceps Extension
• I-Broad Jump to Plank Shoulder Taps nge-Triceps Push-Up
• Abaqwali Bentaba
• Buyekeza kwe-

Cabanga ngakho konke ukuzilolonga okwenzayo njengokuqhuma kwamandla kumaseli akho esikhumba. Ekujuleni kwenhliziyo, inhliziyo yakho empompayo ibangela ukuxhamazela kwegazi elinomoya-mpilo kanye nokuzivivinya—izinto ezikhishwa emisipheni yohlaka nezinye izitho ngemva kokuzivocavoca—okuqala inqubo yokulungisa, ngisho nasezingeni le-DNA.

Ngisho nesilinganiso esilinganiselwe sokuzivocavoca singaba nomthelela omangalisayo ekuqineni kwamangqamuzana esikhumba sakho. "Ukuzivocavoca umzimba kwandisa ukomoya-mpilo kwabo, okuholela ekwandeni kokukhiqizwa kwe-collagen [iphrotheni enikeza isikhumba amandla alo nokunwebeka]," kusho uRon Moy, M.D., udokotela wesikhumba eCalifornia. "La mazinga aphezulu e-oxygen nawo angaholela ekukhiqizeni ama-enzyme okulungisa i-DNA, asiza ukugcina ukubukeka kwesikhumba kwentsha." (Bheka: Ukujima Okungcono Kakhulu Kokulwa Nokuguga Ongakwenza)

Ngaleso sikhathi, ukwanda kokuzivocavoca okwaziwa nge-IL-15 kusiza ukuvuselela i-mitochondria, noma isikhungo samandla, samaseli esikhumba sakho. "IMitochondria iba buthakathaka njengoba sikhula-njengebhalbhu elikhanyayo," kusho uMark Tarnopolsky, M.D., Ph.D., eMcMaster University Medical Center e-Ontario. "Ukubuyisela i-mitochondria ngokuzivocavoca kungasiza ukuvuselela isikhumba nezinye izicubu, njengemisipha." Ocwaningweni lukaDkt. Tarnopolsky, abantu abahleli phansi abaqale ukwenza i-cardio-intension-intension imizuzu engama-30 kuya kwengama-45 kabili ngesonto (ababambiqhaza ocwaningweni ikakhulu behamba ngamabhayisikili, kodwa abanye futhi behamba ngamandla) babene-collagen ne-mitochondria ethe xaxa esikhumbeni sabo ngemuva kwamasonto ayi-12— kangangokuthi amangqamuzana esikhumba sabo abukeka esemasha. Nakuba noma yimuphi umsebenzi wandisa ukugeleza kwegazi kanye ne-oxygenation yesikhumba, ukuzivocavoca okunamandla kwe-aerobic-embundwini wengxoxo, noma ukuqina lapho ungakhuluma khona ngemisho e-choppy-kungase kunikeze ukwanda okukhulu, uthi. (Nakhu okwengeziwe ngezinzuzo zokujima esikhumbeni sakho.)

Ukuze sikusize uvuselele uhlobo lwemithi yakho yesikhumba, sicele umqeqeshi wosaziwayo uKira Stokes, umakhi we-Stoked Method, ukuthi aklame ukuzilolonga okuzokugcina uqine endaweni enamandla njengoba uqinisa imisipha yonke indawo. (Zama le nselelo yeplanga yezinsuku ezingama-30 ukuthola umqondo wesitayela sakhe.)

Lo mjikelezo—usuka nje ekuzilolongeni ohlelweni lwakhe lwe-KiraStokesFit—“uhlelelwe ukuba uphonsele inselelo umzimba wakho wonke mayelana namandla kanye nesimo senhliziyo nemithambo yegazi,” kusho uStokes. Ukunyakaza okungumgogodla. Uthi: “Ukunyakaza okukodwa kugelezela komunye komunye ngokungenamthungo.” “Kunesizathu nenhloso yokuhamba ngakunye nokubekwa kwayo” —okusho ukuthi, ukuthola imiphumela esekelwa yisayensi. Phinda njalo kathathu noma kane — ngeStokes ukwengeza izinselelo zebhonasi kusifunda ngesikhathi ngasinye —ukuthola ukwelashwa kwesikhumba okuphezulu.

Isebenza kanjani: Landela uStokes kwividiyo engenhla njengoba ekuhola ekufudumaleni nasemizuliswaneni emithathu yesifunda (engeza ukuhamba kwebhonasi phakathi nawo wonke umzuliswano). Noma futhi ungalandela umjikelezo wesisekelo ongezansi, uphinda amahlandla amathathu kuye kane.

Uzodinga: Iqoqo lamalambu we-dumbbells alula noma aphakathi nendawo.

Ukuzama konke ukujima (nokunye okuningi kusuka kwaStokes), landa uhlelo lokusebenza lweKiraStokesFit.

Isikwele Cindezela nge-Triceps Extension

A. Yima ngezinyawo ububanzi bucishe bube kude nehlombe, ubambe izinsimbi endaweni engaphambili yokubeka ngaphezu kwamahlombe.

B. Squat, uhlezi izinqe ngemuva futhi ugcine isifuba siphezulu. Bamba imizuzwana emi-2 ngezansi.

C. Phusha maphakathi nonyawo ukuma, ucindezele izinsimbi ngaphezulu.

D. Bamba ama-dumbbells ndawonye phezulu bese ugoba izindololwane ukwehlisa izinsimbi ngemuva kwekhanda, ugcine ama-triceps eduze kwezindlebe nezindololwane zikhombe ophahleni.

E. Cindezela ama-triceps ukuze uphakamise izinsimbi ngaphezulu, bese uwahlisela endaweni ebunjiwe ukuze ubuyele ekuqaleni.

Yenza izikhathi ezingu-10.

I-Broad Jump to Plank Shoulder Taps nge-Triceps Push-Up

A. Yima ngezinyawo ububanzi be-hip-wide. Hlala u-squat, futhi ujike izingalo ukuze ugxumele phambili, wehla kancane ku-squat.

B. Beka izintende phansi, bese ugxuma izinyawo ubuyele epulangeni. Yenza izikhathi ezi-4 zokuthinta ihlombe, uchofoze isandla esiphambene uye kwelinye ihlombe.

C. Buyela epulangwe eliphakeme, bese wenza i-triceps 1 ukusunduza phezulu, ugcine izindololwane ziqinile ezimbanjeni.

D. Hamba izandla ubuyele ezinyaweni bese ume kancane ukuze ubuyele ukuze uqale.

Phinda umzuzu ongu-1.

Abaqwali Bentaba

A. Qala ngepulangwe eliphezulu.

B. Okunye ukushayela idolo ngalinye ulibhekise ngasesifubeni, kuyilapho ubambe izinqulu zimile futhi i-abs ibambene.

Phinda imizuzwana engu-30.

Buyekeza kwe-