Qaabka Studio: Tababarka Wareegga ee Megan Roup ee Hurdada Wanaagsan

Qanacsan

• Tababarka Wareegga ee Megan Roup ee Hurdada Wanaagsan
• Geedka canabka ah oo leh boodboodayaasha boodboodka ah
• Jilba sare oo lagu boodboodo Jacks
• Boodbood la bood oo miisaan leh
• Kursiga Curtsy Squiders iyo Miisaanka
• Dib -u -noqoshada Lunge -ga iyo Miisaanka
• Buuralayda Cross Cross oo leh Sliders
• Kor U Qaadista Jilibka
• Hydrant leh Extension
• Dib u eegis loogu talagalay

Waxay u ekaan kartaa wax la yaab leh in jimicsiga wadnaha garaaca uu kaa caawin karo inaad seexato, laakiin waa run.

"Waan ognahay in jimicsigu uu kordhiyo hurdada qoto dheer wuxuuna yareeyaa welwelka," ayuu yiri Kelly G. Baron, Ph.D., agaasimaha daawada hurdada dabeecadda ee Jaamacadda Utah. Jimicsiga xooggan wuxuu si ku meel gaar ah kor ugu qaadaa heerarka cortisol hormoonka walbahaarka, laakiin samaynta si joogto ah ayaa la muujiyay in ay hoos u dhigto cortisol oo ay kordhiso hormoonnada niyad-jabka ah (sida serotonin, dopamine, iyo norepinephrine) ka dib-dhammaantood waxay kaa caawin doonaan inaad jidhkaaga geliso diyaar u ah- gobolka nasashada. (Halkan wax badan oo ku saabsan xidhiidhka jimicsiga hurdada.)

Maxaa wanaagsan? "Isku -darka tababarka aerobic -ka iyo iska -caabbinta labadaba - jimicsiga badan ayaa ka sii fiican," ayuu yiri Baron: Ujeeddada 20 illaa 30 daqiiqo maalmaha badankood waa qiyaas wax -ku -ool ah oo bilow ah. (Wakhtigu sidoo kale waa muhiim. Akhri faa'iidooyinka ka shaqeynta subaxda.)

Waxa ugu muhiimsan ee la qaadanayo waa: Inta badan ee aad jimicsiga ku joogto, si fiican ayaad u seexan doontaa. Si aan uga caawino in ay fududaato, waxa aanu taabnay tababaraha Megan Roup, abuuraha jimicsiga Sculpt Society, si uu u hogaamiyo wareeg dhan-hal-hal ah ee Shape Studio. "Jimicsiga jirka ee miisaanka wadnaha ama xoogga ayaa faa'iido leh iyadoon loo eegin heerkaaga," ayuu yiri Roup. "Si aan u maareeyo madadaalo, waxaan ku daraa qoob -ka -ciyaarka wadnaha, iyo si aan u kordhiyo adkeynta, waxaan isticmaalaa dhaqdhaqaaqyo qulqulaya."

Roup -ku wuxuu doorbidayaa cajaladaha siibashada (iyadu waxay ku shaqeysaa qoryaha adag ama roogga; Iibso, $ 25, meganroup.com), laakiin waxaad ku isticmaali kartaa shukumaan ama sharabaad sagxad kasta oo siman (ama xoogaa ka qaad Amazon). "Xasilooni la'aanta silashadu waxay kaaga baahan tahay inaad kiciso muruqyo yaryar oo aad sameyso jimicsiyo sida squat curts ah oo aad u yara adag." Haddii kale, miisaan laba-ilaa saddex rodol ah ayaa ah waxa kaliya ee aad u baahan tahay si aad u sameyso jeexan tamarta sare leh oo hal mar ku dhawaaqa kooxo badan oo muruq ah.

Diyaar ma u tahay dhidid, ka dibna si fiican u seex? Ku bilow jimicsigan

Tababarka Wareegga ee Megan Roup ee Hurdada Wanaagsan

Sida ay u shaqeyso: Ku naso inta u dhaxaysa jimicsiga iyo wareegyada dhexdooda: ma jiraan wax nasasho ah inta u dhaxaysa jimicsiga, laakiin 30 ilbiriqsi inta u dhaxaysa wareeg kasta. Ku celi 3 jeer.

Waxaad u baahan doontaa: Gawaarida ama shukumaan, 2-3lb dumbbells

Geedka canabka ah oo leh boodboodayaasha boodboodka ah

A. Bilow inaad cagaha wada istaagto, hubso inay jirto meel bannaan oo badan oo dhinaca midigta ah.

B. U gudub dhinaca midig ee lugta midig, ka dibna u gudub cagta midig ee lugta bidix. Mar labaad ku bixi cagtii midig, ka dibna ku tallaabi lugta bidix dhinaca midig si aad cagaha ugu wada istaagto.

C. Meel dhig laba joodar oo boodbooda. Taasi waa 1 rep.

Samee 10 reps, jihooyinka beddelka ah.

Talo: "Xeeladda canabka leh waa in tallaabada labaad ay gadaal ka socoto," ayuu yiri Roup. "Waan jeclahay guuritaankii hore ee dugsiga; u oggolow naftaada inaad ku raaxaysato marka garaaca wadnahaagu kordho."

Jilba sare oo lagu boodboodo Jacks

A. Bilow in aad gacanta ku qabato dumbbell dhinac kasta.

B. Rajo si aad lugta midig ugu laaddid jilib sare adiga oo isla mar ahaantaana u laabi dumbbell ilaa dhererka garabka oo aad u feerto xagga jilibka midig.

C. Ku celi dhinaca ka soo horjeeda, adiga oo lugta bidix kor u taagaya oo gacanta midig ku feeraya

D. Sii wad boodboodka, adigoo samaynaya 4 jilib oo sare wadarta.

E. Lugaha si wada jir ah u bood, ka dibna samee 4 jaakooyin boodbood ah, garaacida dhumucyada ilaa dhererka garabka oo xusullada la baxaan halkii aad ka gaari lahaayeen gacmaha sare. Taasi waa 1 rep.

Samee 10 reps.

Talo: “Laabtaada kor u qaad marka aad jilbahaaga kor u waddo,” ayay tiri Roup. "Miisaanka fudud ayaa kordhin doona xoojinta, laakiin wax ka beddel si aad u sameyso dhaqdhaqaaqyada la'aanteed haddii loo baahdo."

Boodbood la bood oo miisaan leh

A. Bilow inaad istaagto cago ka sii ballaaran oo garab-ballac ah oo kala fog, adigoo gacanta ku haya dhuub-beelka dhinac kasta.

B. Hoos u dhig si aad u degto marka aad laabanayso garbaha ilaa bartamaha xabadka.

C. Istaag oo qarxi si aad uga booddo sagxadda, adigoo lulaya gacmaha hoos iyo gadaal.

D. Dhulka si tartiib ah oo isla markiiba u bilow wakiilka xiga.

Samee 10 reps.

Talo: "Xusuusnow inaad miisaankaaga ku hayso cidhibtaada oo aad si toos ah ugu laabato godadkaaga; awood u yeelo lugahaaga markaad kor u booddo," ayuu yidhi Roup.

Kursiga Curtsy Squiders iyo Miisaanka

A. Bilow inaad cagahaaga oo wada jir ah istaagto, dhumucyada gacmaha labada dhinac, iyo slider ka hooseeya cagta midig.

B. Si tartiib ah u riix lugta midig gadaal iyo gadaasha lugta bidix si aad hoos ugu gasho isku -laabasho curtsy ah, adiga oo isla markiina leexinaya garbaha ilaa bartamaha xabadka.

C. Riix lugta bidix si aad si tartiib ah u istaagto, adigoo hoos u dhigaya dhumucyada dhinacyada oo ku soo laabta cagta midig ee xigta dhanka bidix.

Samee 10 reps. Dhinacyada kala beddel; ku celi.

Talo: "Markaad koolkoolinayso, iska hubi inaad miskahaaga dhinaca hore u jarto oo miisaankaaga si siman u qaybsan," ayuu yidhi Roup.

Dib -u -noqoshada Lunge -ga iyo Miisaanka

A. Bilow inaad cagahaaga oo wada jir ah istaagto, dhumucyada gacmaha labada dhinac, iyo slider ka hooseeya cagta midig.

B. Si tartiib ah lugta midig dib ugu celi oo hoos u geli sambabada ilaa ay labada jilib ka foorarsanayaan xagal 90-degree ah, isla markaana isku mar laabi dumbbells ilaa bartamaha xabadka.

C. Riix lugta bidix si aad si tartiib ah u istaagto, adigoo hoos u dhigaya dhumucyada dhinacyada oo ku soo laabta cagta midig ee xigta dhanka bidix.

Samee 10 reps. Dhinacyada kala beddel; ku celi.

Talo: "Hubi inaad leexiso jilibkaaga dhabarka oo aad hoos ugu dejiso dhulka. Miisaankaagu waa inuu ku sii jiraa ciribta taageerada waana inaad awood u yeelatid inaad lugaha lugaha ku maroorsato," ayuu yidhi Roup.

Buuralayda Cross Cross oo leh Sliders

A. Ku billow meel sare oo looxa ah adigoo gacmaha dul saaraya dumbbells iyo sliders labada cagood hoostooda, kuwaas oo ka ballaaran kala fogaanshaha misigta.

B. U soo jiid jilibka midig xagga suxulka bidix, adigoo miskaha hoos u dhigaya iyo xudunta ku hawlan.

C. Ku celi dhinaca ka soo horjeeda Taasi waa 1 rep.

Samee 10 reps.

Talo: "Layligan diiradda saaraya ayaa sidoo kale kor u qaadi doona garaaca wadnahaaga," ayuu yiri Roup. "Diirada saar inaad u wado jilibkaaga ilaa inta aad awoodid inaad gasho garabka ka soo horjeeda. Ka soo bax garbahaaga oo u sawir xuduntaada lafdhabarta."

Kor U Qaadista Jilibka

A. Ka bilow gacmaha iyo jilbaha, ka dibna hoos ugu dheji xusulka midig si ay cududdu u tilmaamto gacanta bidix. (Ikhtiyaari: Dibbell ku dhig qalooca jilibka bidix)

B. Adiga oo ku hawlan xudunta iyo miskaha labajibbaaran, kor u qaad lugta bidix ilaa ay bowdadu la mid tahay jir dildilaaca.

C. Si tartiib ah hoos ugu dhig jilibka bidix si aad dhulka u taabato. Taasi waa 1 rep.

Samee 10 reps. Dhinacyada kala beddel; ku celi.

Talo: “Tallaabadani waxay u fiican tahay muruqa iyo murqaha,” ayuu yidhi Roup. "Markaad lugtaada kor u qaadayso, diirada saar inaad ka qayb qaadato glutkaaga oo aad xuduntaada u sawirto laf dhabarta."

Hydrant leh Extension

A. Ku bilow gacmaha iyo jilbaha. (Ikhtiyaar ah: Gacanta bidix ku qabo dumbbell).

B. Ku hay dhererka qoorta iyo miskaha labajibbaaran, samee bidxeed bidxeed si aad isu sawirto xusulka bidix iyo jilibka bidix ee dhererka sinta.

C. Fidi gacanta iyo lugta si aad ugu soo noqoto si aad u bilowdo. Taasi waa 1 rep. (Si aad wax uga beddesho: Gacanta bidix saar dhulka oo kaliya ku dhaqaaq dhaqaaqa lugta fidinta.)

Samee 10 reps. Dhinacyada kala beddel; ku celi.

Talo: "Jilibkaaga sare u dhig markaad garabkaaga soo geliso, adoo ka qaybqaadanaya waxyaabaha aad u baahan tahay," Roup ayaa yidhi. "Markaad lugtaada dheereysato dib u cadaadi glute -kaaga."

Dib u eegis loogu talagalay