Siffar Studio: Kira Stokes Circuit Workout don Hasken Fata

Wadatacce

• Squat Press tare da Haɓaka Triceps
• M Jump zuwa Plank Hanya Taps tare da Triceps Tura-Up
• Masu hawan dutse
• Bita don

Yi tunanin kowane motsa jiki da kuke yi azaman ƙarfin ƙarfi ga ƙwayoyin fata. Ƙarƙashin ƙasa, bugun zuciyar ku yana haifar da saurin jini na oxygenated da motsa jiki - abubuwan da aka saki daga tsokoki na kwarangwal da sauran gabobin bayan motsa jiki - wanda ya fara aikin gyaran, har ma a kan matakin DNA.

Ko da matsakaicin kashi na motsa jiki na iya yin tasiri mai ban sha'awa akan dacewa da ƙwayoyin fata. "Motsa jiki yana ƙara yawan iskar oxygen ɗin su, wanda ke haifar da haɓaka samar da sinadarin collagen [furotin da ke ba fata ƙarfi da taushi]," in ji Ron Moy, MD, likitan fata a California. "Waɗannan matakan iskar oxygen mafi girma na iya haifar da samar da enzymes na gyara DNA, wanda ke taimakawa kula da bayyanar samari." (Dubi: Mafi Koyarwar Tsofaffi da Zaku Iya Yi)

A halin yanzu, ƙaruwa a cikin motsa jiki da aka sani da IL-15 yana taimakawa sake ƙarfafa mitochondria, ko cibiyar wutar lantarki, na ƙwayoyin fata. "Mitochondria ya zama marar aiki yayin da muke tsufa-kamar kwan fitila mai dusashewa," in ji Mark Tarnopolsky, MD, Ph.D., a Cibiyar Kiwon Lafiya ta Jami'ar McMaster a Ontario. "Mayar da mitochondria tare da motsa jiki na iya taimakawa sake farfado da fata da sauran kyallen takarda, kamar tsoka." A cikin binciken Dr. Tarnopolsky, mutane masu zaman kansu waɗanda suka fara yin matsakaicin ƙarfin zuciya na tsawon mintuna 30 zuwa 45 sau biyu a mako (masu halartar binciken galibi suna hawan keke, amma wasu kuma masu tafiya da ƙarfi) sun sami ƙarin collagen da mitochondria a cikin fata bayan makonni 12- ta yadda sel fatarsu suka yi kama da shekarun da suka gabata. Kodayake duk wani aiki yana ƙaruwa da zubar jini da iskar oxygen na fata, ƙarin motsa jiki mai motsa jiki - a ƙofar taɗi, ko ƙarfin da zaku iya magana cikin jumla mara kyau - na iya samar da ƙarin girma, in ji shi. (Anan akwai ƙarin fa'idodin motsa jiki ga fata.)

Don taimaka muku haɓaka tsarin fatar ku, mun tambayi mashahuran kocin Kira Stokes, mahaliccin Hanyar Stoked, don tsara motsa jiki wanda zai kiyaye ku da ƙarfi a cikin yanki mai ƙarfi yayin da kuke ƙarfafa tsokoki gaba ɗaya. (Gwada wannan ƙalubalen plank na kwanaki 30 don samun ma'ana ga salon ta.)

Stokes ta ce "wannan da'irar - kai tsaye daga motsa jiki a cikin aikace -aikacen ta na KiraStokesFit -" an tsara shi don ƙalubalantar dukkan jikin ku dangane da ƙarfi da yanayin zuciya, "in ji Stokes. Ta ce: "Motsawa guda tana gudana ba tare da wata matsala ba zuwa na gaba," in ji ta. "Akwai dalili da manufa ga kowane motsi da sanya shi"-wato, don samun sakamako mai goyan bayan kimiyya. Maimaita sau uku zuwa hudu-tare da Stokes ƙara ƙalubalen kari ga da'irar yayin kowane zagaye -don fuskantar mafi girman maganin fata.

Yadda yake aiki: Bi tare da Stokes a cikin bidiyon da ke sama yayin da take jagorantar ku ta hanyar ɗumi-ɗumi da zagaye uku na kewaye (ƙara motsi na bonus yayin kowane zagaye). Ko kuma zaka iya kawai bi da'irar tushe a ƙasa, maimaita sau uku zuwa huɗu.

Za ku buƙaci: Saitin dumbbells mai sauƙi ko matsakaici.

Don gwada sauran motsa jiki (da yawa daga Stokes), zazzage ƙa'idar KiraStokesFit.

Squat Press tare da Haɓaka Triceps

A. Tsaya tare da ƙafafu dan faɗin faɗin kafada baya, riƙe ma'auni a matsayi na gaba akan kafadu.

B. Squat, zaune hips baya da ajiye kirji sama. Rike na tsawon daƙiƙa 2 a ƙasa.

C. Tura ta tsakiyar ƙafa don tsayawa, danna nauyi sama.

D. Riƙe dumbbells tare sama da lanƙwasa gwiwar hannu don rage nauyi a bayan kai, ajiye triceps kusa da kunnuwa da gwiwar hannu suna nuni zuwa rufin.

E. Matse triceps don ɗaga nauyi sama, sa'an nan kuma rage su zuwa matsayi mai nauyi don komawa farawa.

Yi 10 reps.

M Jump zuwa Plank Hanya Taps tare da Triceps Tura-Up

A. Tsaya tare da faɗin ƙafar ƙafa. Zauna cikin tsugunne, da ɗaga hannayen hannu don tsalle gaba, saukowa a hankali cikin tsugunne.

B. Sanya dabino a ƙasa, kuma tsalle tsalle zuwa kan katako. Yi madaidaicin famfo kafada guda 4, danna kishiyar hannu zuwa kishiyar kafada.

C. Koma zuwa babban katako, kuma yi 1 triceps tura-up, riƙe gwiwar hannu a matse zuwa haƙarƙari.

D. Yi tafiya da hannaye zuwa ƙafa kuma a hankali a tsaye don komawa don farawa.

Maimaita na minti 1.

Masu hawan dutse

A. Fara a babban katako.

B. Madadin tuƙi kowane gwiwa zuwa ga ƙirji, yayin da yake riƙe kwatangwalo da ƙura.

Maimaita don 30 seconds.

Bita don