Shape Studio: Megan Roup's Circuit Workout Yekurara Nani

Zvemukati

• Megan Roup's Circuit Workout yekurara Zvirinani
• Muzambiringa neJumping Jacks
• Kumusoro Knee kuJumping Jacks
• Squat Jump with Weights
• Curtsy Squat ine Slider uye Weights
• Reverse Lunge nemaSlider uye Weights
• Yambuka Makomo Vanokwira vane Sliders
• Knee Curl Simudza
• Hydrant ine Extension
• Ongororo ye

Zvinogona kutaridza kushamisika kuti kurovera pamoyo-kurovera kunogona kukubatsira kurara, asi ichokwadi.

"Tinoziva kuti kurovedza muviri kunowedzera kurara zvakadzama uye kunoderedza kushungurudzika," anodaro Kelly G. Baron, Ph.D., director wezvekurapa maitiro ekurara paUniversity yeUtah. Kudzidzira kwakanyanya kunosimudza mwero wehomoni inodzvinyirira cortisol, asi kuzviita nguva dzose kwave kuchiratidzwa kudzikisa cortisol uye kuwedzera mahormone anovhiringidza (senge serotonin, dopamine, uye norepinephrine) postworkout- zvese izvi zvichabatsira kuisa muviri wako pakagadzirira- ku- rest state. (Hezvino zvimwe pamusoro pekurara-kurovedza muviri kubatana.)

Chii chakanyanya? "Kubatanidza zvese kurovedza muviri pamwe nekupokana -kuwedzera kurovedza muviri kuri nani," Baron anoti: Kutarisira maminetsi makumi maviri kusvika makumi matatu mazuva mazhinji ndiwo mukana wekutanga unoshanda. (Kuronga nguva kunokoshawo. Verenga pamusoro pezvakanakira kurovedza muviri mangwanani.)

Chinhu chakakosha chekutora ndechekuti: Kunyanya kuenderana nekuita maekisesaizi, zviri nani iwe unorara. Kuti tibatsire kuzvichengeta zviri nyore, takabata murairidzi Megan Roup, iye mugadziri weSculpt Society Workout, kuti atungamire dunhu-re-rimwe paShape Studio. "Muviri-kurema kurovedza muviri we cardio kana simba kunobatsira zvisinei nekuti uri padanho ripi," anodaro Roup. "Kuti uwane kunakidzwa, ini ndinosanganisira dhirio yemoyo, uye kuwedzera kuomesa, ndinoshandisa kufamba kwekusvetuka."

Roup anofarira madhisiki anotsvedza (ake anoshanda pahuni dzakaoma kana kapeti; Tenga Izvo, $25, meganroup.com), asi unogona kushandisa tauro kana sokisi pane chero pasi rakatsetseka (kana kutora imwe kubva kuAmazon). "Kusadzikama kwekutsvedza kunoda kuti upise mhasuru diki uye woita maekisesaizi kunge katsi inokombama zvakati omei zvishoma." Zvikasadaro, seti yezviremu zviviri kusvika kumatatu-mapaundi ndizvo zvese zvaunoda kuti uite iyi yakakwira-energy groove iyo inonongedza mapoka akawanda emhasuru kamwechete.

Wakagadzirira kudikitira, wozosnooza zvakanaka? Tanga nekurovedzera muviri uku.

Megan Roup's Circuit Workout yekurara Zvirinani

Inoshanda sei: Zorora pakati pemaekisesaizi uye pakati pemaseketi: hapana kuzorora pakati pemaekisesaizi, asi 30 masekonzi pakati pese kutenderera. Dzokorora katatu.

Iwe uchada: Slider kana tauro, 2-3lb dumbbells

Muzambiringa neJumping Jacks

A. Kutanga kumira nemakumbo pamwechete, uine chokwadi chekuti pane yakawanda nzvimbo kune yakawanda kurudyi.

B. Tsika kurudyi netsoka yekurudyi, wobva watsika kuseri kwetsoka yekurudyi nerutsoka rwekuruboshwe. Buda nerudyi zvakare, wobva watsika tsoka yekuruboshwe pedyo nekurudyi kuti umire netsoka pamwe chete.

C. Ita majekiseni maviri ekusvetuka panzvimbo. Ndiyo 1 rep.

Ita 10 reps, uchichinjanisa nzira.

Zano: "Kunyengedza nemuzambiringa ndeyekuti danho rechipiri riri kumashure," anodaro Roup. "Ndinoda kufamba kwechikoro chekare uku; zvibvumidze kufara nazvo sezvo moyo wako unowedzera."

Kumusoro Knee kuJumping Jacks

A. Tanga kubata dumbbell muruoko rumwe norumwe nemativi.

B. Temba kukanda gumbo rerudyi mumabvi akakwirira panguva imwe chete uchidzora dumbbell kusvika kumusoro-kwepfudzi uye nekuirovera pasi wakananga kubvi rerudyi.

C. Dzokorora kune iro divi rakatarisana, uchimhanyisa ibvi rekuruboshwe uye nekurova pasi neruoko rwerudyi.

D. Ramba uchikwakuka, uchiita mana akakwirira mabvi akazara.

E. Svetuka tsoka pamwe chete, wozoita 4 kusvetuka jacks, kukwasva dumbbells kumusoro kusvika papfudzi kukwirira nemagokora kunze panzvimbo yekusvika maoko pamusoro. Ndiyo 1 rep.

Ita 10 reps.

Zano: "Chengeta chipfuva chako kumusoro sezvaunotyaira mabvi ako kumusoro," anodaro Roup. "Zviyereso zvishoma zvichawedzera kusimba, asi shandura kuti uite zvinofamba pasina izvo kana zvichidikanwa."

Squat Jump with Weights

A. Tanga kumira netsoka dzakafara kupfuura upamhi hwemafudzi akaparadzana, akabata dumbbell muruoko rumwe norumwe nemativi.

B. Dzikira mu squat uchidzora dumbbells kusvika pakati pechipfuva.

C. Mira uye putika kusvetuka kubva pasi, uchidzungudza maoko pasi uye kumashure.

D. Land zvinyoro-nyoro uye nekukurumidza tanga unotevera rep.

Ita 10 reps.

Zano: "Rangarira kuchengeta huremu hwako muzvitsitsinho uye nekudzoka wakanangana ne squat yako; simba kuburikidza nemakumbo ako paunenge uchisvetuka," anodaro Roup.

Curtsy Squat ine Slider uye Weights

A. Kutanga kumira nemakumbo pamwe chete, zvimedu zvamaoko mumaoko nemativi, uye inotsvedza pasi petsoka yekurudyi.

B. Zvishoma nezvishoma tsvedza rutsoka rworudyi kumashure uye kuseri kwetsoka yekuruboshwe kuti udzike muchikanda chakakombama, uku uchidzora mabhero kusvika pakati pechipfuva.

C. Dzvanya murutsoka rworuboshwe kuti umire zvishoma nezvishoma, uchidzikisa zvimedu kune mamwe mativi uye uchidzoka rutsoka rwerudyi padyo neruboshwe.

Ita 10 reps. Chinja mativi; dzokorora.

Zano: "Sezvo iwe uchikombama, ita shuwa kuti unokanganisa chiuno chako kumberi uye chengetedza huremu hwako zvakaenzana zvakagoverwa," anodaro Roup.

Reverse Lunge nemaSlider uye Weights

A. Tanga kumira netsoka pamwe chete, dumbbells mumaoko nemativi, uye slider pasi petsoka yekurudyi.

B. Zvishoma nezvishoma tsvedza rutsoka rwerudyi kumashure uye udzike murunji kusvika mabvi ese akakotama pa90-degree angles, panguva imwe cheteyo uchipeta madumbbells kusvika pakati pechipfuva.

C. Dzvanya murutsoka rworuboshwe kuti umire zvishoma nezvishoma, uchidzikisa zvimedu kune mamwe mativi uye uchidzoka rutsoka rwerudyi padyo neruboshwe.

Ita 10 reps. Chinja mativi; dzokorora.

Zano: "Iva nechokwadi chekukotamisa mabvi ako kumashure uye kuidzikisa pasi. Uremu hwako hunofanira kugara muchitsinho chako chinotsigira uye iwe unofanirwa kukwanisa kushandura zvigunwe patsoka iyoyo, "anodaro Roup.

Yambuka Makomo Vanokwira vane Sliders

A. Tanga panzvimbo yakakwirira yepuranga nemaoko pane dumbbells uye sliders pasi petsoka mbiri, iyo yakakura kudarika hip-width.

B. Svededza ibvi rekurudyi uchienda kugokora rekuruboshwe, uchichengeta chiuno chakaderera uye pakati pakabatana.

C. Dzokorora kune iro divi rakatarisana. Ndiyo 1 rep.

Ita 10 reps.

Zano: "Ichi chiitwa chinotarisa-chakatarisa chichaunzawo kurova kwemwoyo wako," anodaro Roup. "Tarisa pakutyaira ibvi rako kusvika paunogona kupinda mubendekete rakatarisana. Simudza kubva pamapfudzi ako utore guvhu rako kumusana."

Knee Curl Simudza

A. Kutanga pamaoko nemabvi, wobva wadzikira kugokora rekurudyi saka nongedzo yepamberi yakananga kuruboshwe. (Inesarudzo: Isa dumbbell mune yakakombama yemabvi ekuruboshwe.) Peta chitsitsinho kuruboshwe uchienda kuruboshwe kuruboshwe zvishoma, saka iro chete ibvi reruboshwe riri pasi.

B. Kuchengeta musimboti wakabatanidzwa uye mahudyu akaenzana, simudza gumbo rekuruboshwe kusvikira chidya chafanana netorso.

C. Zvishoma nezvishoma dzikisa ibvi reruboshwe kumashure kuti ubate pasi. Ndiyo 1 rep.

Ita 10 reps. Chinja mativi; dzokorora.

Zano: "Kufamba uku kwakanakira hamstring uye glutes," anodaro Roup. "Sezvaunosimudza gumbo rako, tarisa pakuita glute yako uye kukwevera guvhu rako kumusana."

Hydrant ine Extension

A. Tanga pamaoko nemabvi. (Inesarudzo: Bata dumbbell kuruoko rweruboshwe.) Wedzera ruoko rwekuruboshwe kumberi, bicep nenzeve, uye gumbo reruboshwe kumashure, mabvi akanongedzera kudivi.

B. Kuchengeta mutsipa wakareba uye chiuno mativi, batanidza kuruboshwe oblique kudhonza gokora reruboshwe uye kuruboshwe mabvi pamwechete pakakwirira muhudyu.

C. Wedzera ruoko negumbo kuti udzoke kutanga. Ndiyo 1 rep. (Kugadzirisa: Isa ruoko rworuboshwe pasi uye ingoita kufamba nekuwedzera kwegumbo.)

Ita 10 reps. Chinja mativi; dzokorora.

Zano: "Chengetedza mabvi ako kumusoro paunenge uchiuya nawo papfudzi rako, uchibatanidza ako oblique," anodaro Roup. "Paunotambanudza gumbo kumashure svina glute yako."

Ongororo ye