Siffar Studio: Aikin Wuta na Wuta na Megan Roup don Ingantaccen Barci

Wadatacce

• Megan Roup's Circuit Workout don Ingantacciyar Barci
• Itacen inabi tare da tsalle tsalle
• Babban Knees zuwa Jumping Jacks
• Squat Jump tare da nauyi
• Curtsy Squat tare da Sliders da Weights
• Reverse Lunge tare da Sliders da Weights
• Masu hawan tsaunin Cross tare da Sliders
• Knee Curl Daga
• Hydrant tare da Tsawo
• Bita don

Yana iya zama abin mamaki cewa motsa jiki mai motsa zuciya zai iya taimaka maka barci, amma gaskiya ne.

"Mun san motsa jiki yana ƙara bacci mai zurfi kuma yana rage damuwa," in ji Kelly G. Baron, Ph.D., darektan maganin bacci na ɗabi'a a Jami'ar Utah. Tsananin motsa jiki na dan lokaci yana haɓaka matakan cortisol na damuwa, amma yin shi akai-akai an nuna yana rage cortisol kuma yana ƙara yawan hormones masu banƙyama (kamar serotonin, dopamine, da norepinephrine) bayan aikin motsa jiki-duk waɗannan zasu taimaka wajen sanya jikin ku cikin shiri don- jihar hutu. (Ga ƙarin akan haɗin motsa jiki na barci.)

Menene mafi kyau? Baron ya ce: Haɗa duka horo na aerobic da juriya - ƙarin motsa jiki ya fi kyau, ”Baron ya ce: Nuna tsawon mintuna 20 zuwa 30 yawancin kwanaki shine ingantaccen farawa. (Lokaci yana da mahimmanci kuma. Karanta a kan amfanin yin aiki da safe.)

Babban mahimmin abin ɗauka shine: Daidaita daidaituwa tare da motsa jiki, mafi kyau zaku yi barci. Don taimakawa a sauƙaƙe, mun danna mai ba da horo Megan Roup, mahaliccin aikin motsa jiki na Sculpt Society, don jagorantar kewaye-in-one akan Shape Studio. "Motsa jiki mai nauyi don cardio ko ƙarfi yana da fa'ida komai matakin ku," in ji Roup. "Don murƙushewa mai daɗi, Na haɗa raye -raye na cardio, kuma don ƙara ƙarfin gwiwa, Ina amfani da motsawa mai motsi."

Roup ya fi son faifai faifai (tana aiki akan katako ko kafet; Sayi shi, $ 25, meganroup.com), amma kuna iya amfani da tawul ko sock akan kowane bene mai santsi (ko kwace wasu daga Amazon). "Rashin kwanciyar hankali na zamewa yana buƙatar ku ƙone wasu ƙananan tsokoki kuma yana sa motsa jiki kamar ƙanƙara mai ɗanɗano ɗan ɗan wahala." In ba haka ba, saitin ma'aunin kilo biyu zuwa uku shine duk abin da kuke buƙata don yin wannan tsagi mai ƙarfi wanda ke sautin ƙungiyoyin tsoka da yawa lokaci guda.

Kuna shirye don yin gumi, sannan kuyi barci da kyau? Fara da wannan motsa jiki.

Megan Roup's Circuit Workout don Ingantacciyar Barci

Yadda yake aiki: Huta tsakanin motsa jiki da tsakanin da'irori: babu hutu tsakanin motsa jiki, amma daƙiƙa 30 tsakanin kowane zagaye. Maimaita sau 3.

Za ku buƙaci: Sliders ko tawul, 2-3lb dumbbells

Itacen inabi tare da tsalle tsalle

A. Fara tsayawa tare da ƙafafu tare, tabbatar da cewa akwai yalwar ɗaki zuwa ƙari zuwa dama.

B. Mataki zuwa dama da ƙafar dama, sa'an nan kuma taka bayan ƙafar dama tare da ƙafar hagu. Fita da ƙafar dama kuma, sannan ka taka ƙafar hagu kusa da dama don tsayawa da ƙafafu tare.

C. Yi tsalle biyu masu tsalle a wurin. 1 rep.

Yi 10 reps, madadin kwatance.

Tip: "Dabarar tare da inabi shine matakin na biyu baya," in ji Roup. "Ina son wannan tsohuwar tafiya ta makaranta; ba da damar kanka don jin daɗi da shi yayin da bugun zuciyar ku ya karu."

Babban Knees zuwa Jumping Jacks

A. Fara riƙe dumbbell a kowane hannu ta gefe.

B. Yi tsalle sama da ƙafar dama zuwa babban gwiwa yayin da ake murƙushe dumbbell har zuwa tsayin kafada da naushi ƙasa zuwa gwiwar dama.

C. Maimaita a gefe guda, harba gwiwa ta hagu da bugun ƙasa da hannun dama.

D. Ci gaba da hopping, yin manyan gwiwoyi 4 gaba ɗaya.

E. Juya ƙafafu tare, sa'an nan kuma yi jacks masu tsalle 4, yin tuƙi har zuwa tsayin kafada tare da gwiwar hannu maimakon kai hannu sama. 1 rep.

Yi 10 reps.

Tip: "Tsaya kirjin ku yayin da kuke ɗaga gwiwoyinku sama," in ji Roup. "Ma'auni mai haske zai ƙara ƙarfin, amma gyara don yin motsi ba tare da su ba idan an buƙata."

Squat Jump tare da nauyi

A. Fara tsayawa da ƙafafu fiye da faɗin kafada baya, riƙe dumbbell a kowane hannu ta tarnaƙi.

B. Rage cikin squat yayin murɗa dumbbells har zuwa tsakiyar ƙirji.

C. Tsaya da fashewa don tsalle daga bene, jujjuya makamai ƙasa da baya.

D. Kasa a hankali kuma nan da nan za a fara wakilci na gaba.

Yi 10 reps.

Tukwici: "Ka tuna kiyaye nauyi a cikin diddige ka kuma dawo kai tsaye a cikin tsugunna; iko ta ƙafafunka yayin da kake tsalle," in ji Roup.

Curtsy Squat tare da Sliders da Weights

A. Fara tsaye tare da ƙafafu tare, dumbbells a hannu ta bangarorin, da darjewa ƙarƙashin ƙafar dama.

B. Sannu a hankali zame ƙafar dama baya da bayan ƙafar hagu don ƙasa cikin squat mai lanƙwasa, yayin da ake murɗa dumbbell har zuwa tsakiyar ƙirji.

C. Latsa cikin ƙafar hagu don tsayawa a hankali, rage dumbbells zuwa ɓangarori da dawo da ƙafar dama kusa da hagu.

Yi 10 reps. Canja bangarorin; maimaita.

Tukwici: "Yayin da kuka yi tagumi, ku tabbata kun kashe kwatangwalo zuwa gaba kuma ku ci gaba da rarraba nauyin ku daidai gwargwado," in ji Roup.

Reverse Lunge tare da Sliders da Weights

A. Fara tsaye tare da ƙafafu tare, dumbbells a hannu ta bangarorin, da darjewa ƙarƙashin ƙafar dama.

B. A hankali zame ƙafar dama baya kuma ƙasa cikin huhu har sai gwiwoyi biyu sun durƙusa a kusurwar digiri 90, yayin da suke murƙushe dumbbells har zuwa tsakiyar ƙirji.

C. Latsa cikin ƙafar hagu don tsayawa a hankali, rage dumbbells zuwa ɓangarori da dawo da ƙafar dama kusa da hagu.

Yi 10 reps. Canja bangarorin; maimaita.

Tukwici: "Tabbatar ku lanƙwasa gwiwa na baya ku rage shi zuwa ƙasa. Ya kamata nauyin ku ya kasance a cikin diddige mai goyan bayan ku kuma yakamata ku iya girgiza yatsun kafa a wannan ƙafar," in ji Roup.

Masu hawan tsaunin Cross tare da Sliders

A. Fara a cikin babban matsayi na katako tare da hannaye akan dumbbells da sliders ƙarƙashin ƙafafun biyu, waɗanda suka fi nisa fiye da faɗin hip.

B. Zame gwiwa na dama zuwa wajen gwiwar hannu ta hagu, tare da sanya kwatangwalo su yi kasa sosai.

C. Maimaita a gefe kishiyar. 1 rep.

Yi 10 reps.

Tukwici: "Wannan atisayen da aka mayar da hankali a kai zai kuma kawo bugun zuciyar ku," in ji Roup. "Ki mayar da hankali kan tuki gwiwa gwargwadon iyawa zuwa ga kafada kishiyar. Ki tashi daga kafadarki ki zana cibiya zuwa kashin baya."

Knee Curl Daga

A. Fara akan hannaye da gwiwoyi, sannan ƙasa ƙasa akan gwiwar hannu ta dama don haka yatsun hannun ya nufi hannun hagu. (ZABI: Sanya dumbbell a lanƙwashin gwiwa na hagu.) Karkatar da diddigin hagu zuwa ƙwanƙolin hagu kaɗan, don haka kawai gwiwa na hagu yana ƙasa.

B. Tsayar da mahimmin aiki da murabba'in murabba'i, ɗaga ƙafar hagu har sai cinya yayi daidai da gangar jikin.

C. Sannu a hankali runtse gwiwa ta hagu don taɓa ƙasa. 1 rep.

Yi 10 reps. Canja bangarorin; maimaita.

Tip: "Wannan tafiye -tafiye yana da kyau ga hamstring da glutes," in ji Roup. "Yayin da kuke ɗaga ƙafarku, ku mai da hankali kan jan hankalin ku da zana cibiya zuwa kashin baya."

Hydrant tare da Tsawo

A. Fara kan hannu da gwiwoyi. (ZABI: Riƙe dumbbell a hannun hagu.) Miƙa hannun hagu zuwa gaba, bicep ta kunne, da ƙafar hagu baya, gwiwa yana nuna gefe.

B. Tsayawa tsayin wuyansa da murabba'in kwatangwalo, haɗa hannun hagu na hagu don zana gwiwar gwiwar hagu da gwiwa na hagu tare a tsayin hips.

C. Ƙara hannu da kafa don komawa don farawa. 1 rep. (Don gyara: Sanya hannun hagu a ƙasa kuma kawai yi motsi tare da ƙara kafa.)

Yi 10 reps. Canja bangarorin; maimaita.

Tukwici: "Ka ɗora gwiwa a sama yayin da kake kawo shi a cikin kafada, yin amfani da abubuwan da kake so," in ji Roup. "Yayin da kuke miƙa ƙafarku baya matsa matsewar ku."

Bita don