I-Shape Studio: Ukuqeqeshwa Kwezinsuku Ezi-2 Zokuzivocavoca Zokuphila Isikhathi Eside

-Delile

• Ukuzivocavoca Amandla Ezinsuku ezimbili
• Usuku 1 Ukusebenza Amandla
• Usuku 2 Amandla Omsebenzi
• Buyekeza kwe-

Ngenkathi ukuguga ngokulandelana kwezikhathi kubalwa ngezinsuku zakho zokuzalwa, ukuguga ngokwemvelo kwehlukile, kusho u-Aaron Baggish, MD, umqondisi weCardiovascular Performance Programme eMassachusetts General Hospital. "Kukalwa impilo nokuqina kwesistimu yenhliziyo nemithambo yegazi, uhlelo lwe-pulmonary, nazo zonke izitho ezahlukahlukene ezihlanganayo ukuze sikwazi ukuzivocavoca umzimba," kusho uDkt Baggish.

Uwakha kanjani umkhuba wokuzivocavoca ohlola wonke amabhokisi? Nansi isivumelwano.

Enye indlela yokuphokophela ukuba mncane ngokomzimba ngokwakha i-VO2 max yakho — inani eliphakeme le-oksijini umzimba wakho ongalisebenzisa ngomzuzu — okuhlala kuhlala kuzinzile kuze kube yiminyaka yobudala engama-35 noma engama-40. yaphoqelelwa ukuthi isebenze kahle kakhulu, imvamisa kanye noma kabili ngesonto, ”usho kanje. Ngakho-ke engeza i-HIIT—ama-sprintervals, amasekhethi asheshayo—ku-cardio yakho evamile yamasonto onke.

Khona-ke, udinga ukwakha amandla. Umuntu omdala ojwayelekile ulahlekelwa ngamaphesenti angu-3 kuya kwangu-8 wemisipha ishumi ngalinye leminyaka ngemva kweminyaka engu-30, ngokusho kwedatha yakamuva. Izindaba ezinhle ukuthi ukuqeqeshwa kwamandla kungaguqula lokho kulahleka nganoma yisiphi isikhathi. Ucwaningo oludumile oluvela eNyuvesi yaseTufts lubonise ukuthi abesifazane abaneminyaka engu-50 no-60 abenza umsebenzi womzimba ogcwele amandla kabili ngesonto benza imizimba yabo ibe mincane ngeminyaka eyi-15 kuye kwengama-20 ngonyaka owodwa, bekhulisa izicubu zemisipha cishe ngamakhilogremu amathathu futhi babonisa amandla okuzuza. Amaphesenti angama-35 kuye kwangama-76. Ukubheja kwakho okuhle kakhulu ukuthi ufike ngaphambi kwejika. (Lokhu kungenye yezinzuzo eziningi ezinkulu zokuqeqeshwa kwamandla.)

"Eminye imininingwane iphakamisa ukuthi amandla aphakeme emisipha empilweni esemncane ayindlela enamandla kakhulu yokulondoloza amandla kamuva empilweni," kusho uRoger Fielding, Ph.D., usosayensi oholayo eJean Mayer USDA Human Nutrition Research Center on Aging at Tufts. Akugcini lapho, kodwa phakathi kwezifundo eziningi ezibandakanya abesifazane abasebasha kanye nokuqeqeshelwa ukumelana namandla, uthi, "ukuthuthuka kwesisindo semisipha cishe kukhulu kakhulu kunabesifazane asebekhulile."

Umkhuba wakho ophelele wamandla ulapha: U-Anthony Crouchelli, umqeqeshi wokuqina namandla e-Performix House eNew York, ukuhlanganisa ukuqeqeshwa kwamandla wezinsuku ezimbili ukuze asebenze yonke imisipha yakho emikhulu bese kuthi eminye.

"Lokhu kujima kuzungeza ukunyakaza okuyisihlanu okuyisisekelo: i-squat, i-hinge, i-push, idonsa, nokuzinza okuyisisekelo," kusho u-Crouchelli. (Isibonelo, ukunyakaza kwamahenjisi kuhilela ukwenza ibhuloho lesinqe phansi.) Uyathembisa, lokhu kuzonikeza umzimba wakho isisekelo esiqinile.

Ukuzivocavoca Amandla Ezinsuku ezimbili

Isebenza kanjani: ICrouchelli inikezela ngokusebenza kwamandla okuhlukene okumbili lapha. Kwenze kokubili masonto onke (ngezinsuku ezihlukene) ukwakha amandla ahlala njalo.

Uzodinga: Indawo eyanele yokwenza ipulangwe nezinsimbi zezandla zohlobo oluthile—ama-dumbell, amabhodlela amanzi, amathini esobho, noma ezinye izinto zasendlini.

Usuku 1 Ukusebenza Amandla

I-Goblet Squat

A. Qala ukuma izinyawo ezibanzi kancane kunobubanzi be-hip-width, ubambe isisindo phakathi kwezandla phambi kwesifuba.

B. Hinge okhalweni ukuze uhlale phansi, ume isikhashana lapho amathanga ehambelana nomhlabathi.

C. Cindezela maphakathi nonyawo ukubuyela ekuqaleni, ucindezela i-glutes phezulu.

Yenza amasethi ama-3 we-8 reps, uphumule imizuzwana engama-60 phakathi kwamasethi.

I-Glue Bridge

A. Lala ubheke phezulu izinyawo zibheke phansi, amadolo abheke kusilingi, isisindo sincike ezinqulwini.

B. Cindezela ezinyaweni ukuphakamisa okhalweni uye phezulu ophahleni, ucindezela ama-glutes bese wenza umugqa oqondile kusuka emahlombe uye emadolweni.

C. Izinqe ezingezansi emhlabathini ukuze zibuyele ekuqaleni.

Yenza amasethi ama-3 wokuphindaphinda okungu-8, uphumule imizuzwana engama-90 phakathi kwamasethi.

Ukucindezela Kwamahlombe Ayodwa

A. Qala ukuma ngezinyawo ezibanzi kancane kunokuhlukana kobubanzi be-hip, isisindo esandleni sokudla esiqhekezeke ekuphakameni kwehlombe.

B. Gobisa kancane amadolo futhi uncike ezinqulwini ukuze ungene ku-quarter squat, bese ucindezela ngokushesha ama-glutes ukuze ume, ucindezela isisindo ngaphezulu.

C. Yehlisa kancane isisindo ehlombe ukuze ubuyele ekuqaleni.

Yenza amasethi ama-3 we-8 reps, uphumule imizuzwana engama-60 phakathi kwamasethi. Shintsha izinhlangothi; phinda.

Isiphazamisi Esifile

A. Lala ubheke phansi phansi uguqe ngamadolo endaweni yokubeka itafula kanye nezingalo ezeluliwe zibheke ophahleni ngqo phezu kwamahlombe, ziphethe isisindo esandleni ngasinye.

B. Ukugcina umnyombo ubandakanyekile futhi emuva okuphansi kucindezelwe phansi, nweba umlenze wangakwesokudla nesithende esingezansi ukuze uzulise iyintshi elilodwa phansi. Ngesikhathi esifanayo, yehlisa ingalo yangakwesokunxele ukuze uye phezulu nje phansi, i-bicep by ear.

C.Phakamisa umlenze wangakwesokudla nengalo yangakwesokunxele ukuze ubuyele ekuqaleni, bese uphinda ngengalo nomlenze ophambene. Lokho kuyi-rep engu-1. Qhubeka nokushintshana.

Yenza amasethi ama-3 we-10 reps, uphumule imizuzwana engama-60 phakathi kwamasethi.

Hlehlisa uLunge nge-Knee Drive

A. Qala ukuma ngezinyawo ndawonye.

B. Yenza ilunge lokuhlehla, uhlehla ngomlenze wesokudla futhi wehle kuze kube womabili amadolo ama-engeli angama-90-degree, idolo elingakwesokudla lizulazula lisuka phansi.

C. Cindezela emlenzeni wesobunxele ukuze ume, ushayela idolo langakwesokudla lize liye phezulu ukuphakama.

Yenza amasethi ama-3 we-10 reps, uphumule imizuzwana engama-60 phakathi kwamasethi. Shintsha izinhlangothi; phinda.

I-Iso Squat Row

A. Yima ngezinyawo ububanzi be-hip, isisindo esandleni ngasinye phambi kwamathanga. Hlukanisa ezinqulwini amadolo agobe kancane kuze kube yilapho umzimba wakho usuba cishe ngamadigri angu-45 ngezisindo ezilenga ngokuqondile ngaphansi kwamahlombe ukuze uqale.

B. Ukubamba lesi simo, ukugwedla izisindo kuze kufike ezimbanjeni, ugcine indololwane ingaphakathi nangemuva isicaba.

C. Yehlisa isisindo ukuze ubuyele ukuze uqale.

Yenza amasethi ama-3 wokuphindaphinda okungu-8, uphumule imizuzwana engama-90 phakathi kwamasethi.

Usuku 2 Amandla Omsebenzi

ISumo Squat

A. Qala ukuma izinyawo zibanzi ngaphezu kobubanzi besinqe, izinzwane zikhonjiswe cishe kuma-degree angama-45, zibambe isisindo esandleni ngasinye zigxotshwe phambi kwamahlombe.

B. Ugcina amadolo ecindezelwe ngaphandle, bambelela ezinqulwini futhi ugoqe amadolo ukuze wehlele ku-sumo squat kuze kube yilapho amathanga ehambisana naphansi.

C. Cindezela maphakathi nonyawo ukuma bese ubuyela ekuqaleni.

Yenza amasethi ama-3 we-8 reps, uphumule imizuzwana engama-60 phakathi kwamasethi.

Sawubona

A. Qala ukuma ngezinyawo cishe ngobubanzi be-hip, ubambe isisindo ngemuva kwekhanda phezulu emuva.

B. Amadolo agobe kancane, ancike okhalweni ngomhlane oyisicaba, ahlehle okhalo abuye ehlise umlenze aze acishe acishe afane naphansi.

C. Cindezela ama-glute ukuze uphakamise i-torso uye phezulu futhi ubuyele ukuze uqale, ugcine ingemuva liyisicaba, ingqikithi ibambene, namahlombe emuva naphansi.

Yenza amasethi ama-3 wokuphindaphinda okungu-8, uphumule imizuzwana engama-90 phakathi kwamasethi.

Cindezela Isifuba ukuze Uzungezise

A. Qala ukulala ubheke phansi izinyawo ziyisicaba phansi namadolo akhombe ophahleni. Bamba isisindo esandleni ngasinye esifubeni, izintende zibheke ezinyaweni.

B. Cindezela izisindo ngenhla kwesifuba ukuze izandla zibeke phezu kwamahlombe, uphendule izintende zibhekane ziqondane phezulu.

C. Izisindo ezingezansi emuva tp ukuphakama kwesifuba, izintende ezijikelezayo ukubheka izinyawo ukubuyela ekuqaleni.

Yenza amasethi ama-3 wokuphindaphinda okungu-8, uphumule imizuzwana engama-90 phakathi kwamasethi.

Umugqa Wengalo Eyodwa

A. Qala endaweni yokubopha unyawo lwesokudla phambili, isandla sokudla ethangeni lesokudla, nomlenze wesobunxele welulelwe emuva, uqonde kepha ungakhiyiwe. Bamba isisindo ngakwesobunxele ngqo ngezansi kwehlombe langakwesokunxele, intende ibheke ngaphakathi, i-torso ixhomeke phambili kuma-degree angama-45.

B. Ukugcina ihlombe emuva nangaphansi, hlanganisa imisipha engenhla yangemuva ukugoqa isandla sobunxele uye ezimbanjeni zesobunxele, ugcine indololwane iqinile.

C. Yehlisa isisindo emuva ukuze uqale.

Yenza amasethi ama-3 wokuphindaphinda okungu-8, uphumule imizuzwana engama-90 phakathi kwamasethi. Shintsha izinhlangothi; phinda.

Ukuguqa nge-DB Woodchopper

A. Qala uhhafu uguqe unyawo lwesokunxele lubheke phambili, idolo elingakwesokudla phansi. Bamba isisindo ngokuvundlile phakathi kwezandla zombili phambi kwezinqulu.

B. Ukugcina umgogodla ubandakanyekile, zungezisa i-torso kwesokunxele bese uphakamisa isisindo phezulu nakwesokunxele.

C. Yehlisa isisindo emzimbeni wonke uye ngaphandle kwenyonga yangakwesokudla.

Yenza amasethi ama-3 we-10 reps, uphumule imizuzwana engama-60 phakathi kwamasethi. Shintsha izinhlangothi; phinda.

Frogger ukuze squat Jump

A. Qala ukuma izinyawo zihlukene ngobubanzi be-hip.

B. Goba emadolweni ukuze ubeke izandla phansi phambi kwezinyawo. Jikela izinyawo emuva endaweni ephezulu yepulangwe.

C. Masinyane gxuma izinyawo zikhuphuke ngaphandle kwezandla ukuze ufike ku-squat, sukuma, bese weqa.

D. Mhlaba ngokuthambile bese uhamba kancane ungene eskhungweni ukuze ubeke izandla phansi ngemuva kwe-rep elandelayo.

Yenza amasethi ama-3 we-10 reps, uphumule imizuzwana engama-60 phakathi kwamasethi

Buyekeza kwe-