Chii chinonzi "12-3-30" Treadmill Workout?

Zvemukati

• Ongororo ye

Kunyangwe iri keto uye Whole30 kana CrossFit neHIIT, hapana kuramba kuti vanhu vanoda hutano hwakanaka. Parizvino, munhu wese anoita kunge ari kubhuya nezve "12-3-30" treadmill Workout, yakagadzirwa nemararamiro anopesvedzera Lauren Giraldo.

Hunhu hwesocial media hwakatanga kugovera Workout paYouTube chiteshi muna 2019, asi hazvina kuenda kuhutachiona kusvika azvitumira kune TikTok yake munaNovember.

Pfungwa yekurovedza muviri yakapusa: Unosvetuka treadmill, gadzira inoteedzera kusvika gumi nemaviri, uye famba kwemaminitsi makumi matatu pamakiromita matatu paawa. Giraldo akauya nefomula iyi nezvakaitika, akadaro NHASI mubvunzurudzo.

"Ini handisi mumhanyi, uye kumhanyisa pachitsiko kwaisashanda kwandiri," akaudza venhau. "Ndakatanga kutamba-tamba nemagadzirirwo, uye panguva iyoyo, gym yangu yekutsika yakanga ine 12 incline semax. Makiromita matatu paawa akanzwa zvakanaka, sekufamba, uye mbuya vangu vaigara vachindiudza kuti maminitsi makumi matatu ekurovedza muviri pazuva akanga ari. zvese zvawaida. Ndiwo matangiro akaita mubatanidzwa. " (Zvakaenderana: Zvakawanda Sei Maekisesaizi Aunoda Zvakakwana zvinoenderana Nezvinangwa Zvako)

Asi zvakatora nguva kuti Giraldo aite kurovedza muviri zvizere, akaramba achitaura NHASI. "Ini ndaitofanira kushanda kusvika pamaminitsi makumi matatu," akadaro. "Ini handina kukwanisa kupfuura nazvo ndisina kurasikirwa nemweya wangu ndokutanga kubuda nekuzorora mushure memaminetsi gumi- kana gumi nemashanu."

Mushure mekuvaka simba rake uye kuita kurovedza muviri mazuva mashanu pasvondo, Giraldo akarasa mapaundi makumi matatu uye ave kukwanisa kubvisa huremu kwemakore maviri, akazivisa muTikTok vhidhiyo yake. "Ndaiwanzotyisidzirwa nejimu uye zvaisakurudzira, asi ikozvino ndinoziva kuti ndinoita chinhu chimwe chete uye ndinonzwa kufara nezvangu," akadaro muchikamu. "Uye ndinotarisira. Inguva yangu ini." (Yakabatana: Tsamba Yakavhurika Kune Vakadzi Vanonzwa Senge Vasiri Ivo MuGym)

Iko kuve nyore kweGiraldo's "12-3-30" yekurovedza muviri kunonzwika. Asi kana iwe uchirarama hupenyu hwakagara, ingangove isiri zano rakanaka kusvetukira pachitsiko uye kugadzirisa kukwira kwakadaro kwenguva yakareba zvakadaro kubva pabheti, anodaro Beau Burgau, akasimbiswa simba uye kugadzirisa mamiriro (CSCS ) uye muvambi weGRIT Training.

"Kufamba pane zvaunofarira kunogona kunetesa muviri wako," anotsanangura Burgau. "Uye kuzviita padanho-12 inonamira kwemaminitsi makumi matatu yakatwasuka yakawanda. Unofanirwa kuona kuti uri kuvaka kusvika pakusimba kwakadaro kuitira kuti udzivise kukuvara uye kupwanya majoini nemhasuru dzako." (Yakabatana: 12 Matipi Ekurovedza Ekutanga, Epakati, uye Akawedzera Exercisers)

Izvi zvinonyanya kukosha kune vanhu vakafuta kana vatsva pakusimba, anodaro Burgau. "Unofanira kukwanisa kufamba panzvimbo yakati sandara kwemaminetsi makumi matatu wakananga usati wawedzera chero rudzi rwekutenderera pane treadmill," anotsanangura kudaro mudzidzisi. Kana uchinge waziva izvo uye zvotanga kunzwa zviri nyore, unogona kufambira mberi, asi nekuchengetedza, anodaro.

Burgau inokurudzira kuti vatangi vanotanga padanho-3 vanofamba uye vanofamba kwenguva pfupi - pamwe kunyangwe idzo shanu kana gumi maminetsi, zvichienderana nehutano hwako. "Zvishoma nezvishoma kuvaka kusvika kumaminetsi makumi matatu, kana chiri chinangwa chako, usati wasimudza ante," Burgau anopa zano. Uku kufambira mberi zvishoma nezvishoma kunogona kukutora kubva kumavhiki akati wandei kusvika kumwedzi mishoma, anowedzera kudaro. "Zvichava zvakasiyana kumunhu wese," anodaro. (Zvakafanana: Nyevero Zviratidzo Zvekuti Uri Kusundira Iwe Pakaoma Zvakanyanya MuGym)

Imwe nzira yekuvaka kusvika pa "12-3-30" yekurovedza muviri ndeyekuwedzera yako yekurerekera pachigadziko chetsika neinenge gumi muzana pasvondo, inopa zano Duane Scotti, DPT, Ph.D., bhodhi-rakasimbiswa orthopedic kiriniki nyanzvi uye muvambi YEMAHARA Therapical Therapy.

Sezvo nekushanda kwakawanda, fomu zvakare yakakosha. Kana uchifamba uchikwira, unenge uchingogara uchienda mberi, anotsanangura Burgau. "Inopfupisa chipfuva chako uye tsandanyama dzepec uye inorebesa musana wako uye tsandanyama dzescapular," anodaro. Zvichireva, chimiro chako chingangozoiswa panjodzi mushure mechinguva. "Unofanirwa kuona kuti mapendekete ako adzoka, moyo wako wakabatana, uye kuti hausi kuzunza musana," anodaro Burgau. "Kana pane imwe nguva iwe unonzwa kuzasi kwako kunorwadza, mira." (Yakabatana: 8 Treadmill Zvikanganiso Zvauri Kuita)

Kunyangwe iyo treadmill inorerekera kurovedza iri nzira huru yekumutsidzira kurova kwemoyo uye kupisa macalorie, hazvisi izvo chaizvo zvaunofanira kuita mazuva ese, Burgau anowedzera. "Sezvakangoita chero kurovedza muviri, haufanire kunge uchizviita kudzoka-kudzoka-kudzoka zuva rega rega kwemavhiki ekupedzisira," anodaro. "Kusiyana kwakakosha." Scotti anobvumirana, achikurudzira kuti vanotanga vavarira kuita kurovedza muviri kwete kanopfuura kaviri kana katatu pasvondo. (Zvakafanana: Zvakaipa here Kuita Kufanana Kushanda Zuva Nemazuva?)

Paunenge uchiita iyo 12-3-30 Workout (kana izvo zvambotaurwa), unogona kutarisira kushandira zvakanyanya mhasuru kuseri kwemakumbo ako, pamwe nemhasuru dzako dzekumashure, anotsanangura Scotti. Izvi zvinosanganisira yako erector spinae mhasuru (iyo inomhanya padivi pemuzongoza), yako gluteus maximus, hamstrings, uye ankles. "Kana ukamedza majoini nemhasuru idzodzo kakawanda, kunyanya paunenge uchirovedza muviri zvakanyanya, wakatsiga, uri kuzviisa panjodzi yekukuvara kwese kwese, saAchilles tendonitis, plantar fasciitis, kurwadziwa kwemabvi , uye simbi,” anonyevera kudaro Scotti.

Ndosaka zvakakosha kuchinjisa zvinhu kumusoro, anowedzera. Kunyange Giraldo akaudza NHASI kuti atanga kuwedzera yake yekutsika-tsika Workout nehuremu kudzidziswa uye mamwe maekisesaizi sezvo iye zvino ave kunzwa kugadzikana mune yekurovedza muviri.

Nzira yakanakisa yekudzivirira kukuvara, anodaro Scotti, kutambanudza, kutambanudza, kutambanudza. "Zvakakosha kudziya muviri uye kumutsa [tsandanyama dzako] usati waita maekisesaizi akadai," anotsanangura kudaro. Tichifunga kuti chiitwa ichi chingaite sei, Scotti anokurudzira kuita ingangoita maminetsi mashanu ekutambanudzira mberi uye maminetsi mashanu ekudzika-muviri static kutambanudza shure. "Ita shuwa kuti wakabata matambanuko kweinenge 30-60 masekondi imwe neimwe," anowedzera. (Yakabatana: Iyo Yakanyanya Nzira Yekutambanudza Pamberi uye Mushure meKushanda)

Pakupera kwezuva, kana chinangwa chako chiri chekuderedza uremu, Burgau anoti kune dzakawanda dzimwe nzira dzekusvika ikoko. "Ini ndinonetseka kukurudzira kuti ndikwire kusvika padanho-12 kudzika kwemaminetsi makumi matatu," anodaro. "Hazvina basa chete kana paine zvimwe zvakawanda zvekudzikira-kushanda zvinoshanda zvakafanana."

"Ini ndiri mutsigiri akakurisa wekuita chero chinhu icho chinokukurudzira iwe," anowedzera Burgau. "Kuita chero chinhu kuri nani pane kugara pasofa. Asi zvakakosha kuti uve neruzivo uye uve nechokwadi chekuti uri kuchengetedzeka. Chinokosha chekudzikisa uremu kuenderana, saka tsvaga chimwe chinhu chaunofarira kuita icho chisina kukanganisa yako yakareba-nguva." utano."

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