Rakaumbwa Studio: Kira Stokes Circuit Workout yeGinopenya Ganda

Zvemukati

• Squat Press neTriceps Extension
• Yakafara Svetukira kuPlank Bhegi Mapombi neTriceps Push-Up
• Kukwira Kwemakomo
• Ongororo ye

Funga nezvese kurovedza muviri kwaunoita sekuwedzera kwesimba kumasero ako eganda. Pakadzika pasi pechiso, moyo wako wekudhonza unokonzeresa kumhanya kweropa rine mweya uye maexerkines-zvinhu zvinoburitswa mumhasuru yemarunda uye nedzimwe nhengo mushure mekurovedza muviri - izvo zvinotanga kugadzirisa, kunyangwe padanho reDNA.

Kunyangwe dhigirii ine mwero yekurovedza muviri inogona kuve nemhedzisiro inoshamisa pakusimba kwemasero eganda rako. "Kuita maekisesaizi kunowedzera okisijeni yavo, izvo zvinoita kuti kuwedzere kugadzirwa kwecollagen [protein inopa ganda simba rayo uye kusimba kwayo," anodaro Ron Moy, MD, dermatologist muCalifornia. "Aya mazinga eokisijeni akakwirira anogona zvakare kutungamira mukugadzirwa kwema enzymes ekugadzirisa DNA, ayo anobatsira kuchengetedza ganda sehudiki." (Ona: Iyo Yakanakisa Anti-Kukwegura Workout Iwe Unogona Kuita)

Zvichakadaro, kuwedzera kwe exerkine inozivikanwa se IL-15 iri kubatsira kusimbisa zvakare mitochondria, kana nzvimbo yemagetsi, yemasero ako eganda. "Mitochondria inova isingashande patinokwegura-kunge girobhu rinotsva", anodaro Mark Tarnopolsky, MD, Ph.D., paMcMaster University Medical Center muOntario. "Kudzorera mitochondria nekurovedza muviri kunogona kubatsira kumutsidzira ganda nezvimwe zvinyama, kunge mhasuru." Mukutsvagisa kwaDr. Tarnopolsky, vanhu vakagara pasi vakatanga kuita zvine mwero-kusimba cardio kwemaminetsi makumi matatu kusvika makumi mana nemashanu pavhiki (vatori vechikamu vekudzidza kazhinji vaichovha mabhasikoro, asi vamwe zvakare kufamba-simba) vaive necollagen yakawanda uye mitochondria paganda ravo mushure memasvondo gumi nemaviri- zvakanyanya zvekuti maseru eganda ravo aitaridzika semakumi emakore vadiki. Kunyange zvazvo chero chiitiko chinowedzera kuyerera kweropa uye oxygenation yeganda, kuwedzera kwakasimba aerobic exercise-pachikumbaridzo chekukurukurirana, kana kusimba kwaunogona kutaura mumitsara yakaoma-inogona kupa kuwedzera kukuru, anodaro. (Heano zvimwe pane zvakanakira kurovedza muviri zveganda rako.)

Kuti tikubatsire kusimudzira reganda reganda rako, takabvunza murairidzi wevanhu vakakurumbira Kira Stokes, iye mugadziri weiyo Stoked Method, kugadzira dhizaini iyo inokuchengetedza iwe munzvimbo yakasimba sezvo iwe uchisimbisa mhasuru kwese. (Edza iyi 30-day puranga dambudziko kuti uwane pfungwa yemaitiro ake.)

Dunhu iri - rakanangana nekurovedza muviri mune yake KiraStokesFit app - "rakagadzirirwa kupokana nemuviri wako wese maererano nesimba uye nemoyo kugadzikana," anodaro Stokes. Uchafamba kuburikidza nekomboni simba rekurovedza muviri kuita plyometric combo, inoteverwa ne cardio "Kufamba kumwe kunoyerera musina kuenda kune kunotevera," anodaro. "Pane chikonzero uye chinangwa chega chega kufamba uye kuiswa kwaro" -kureva kuti uwane iwe mhedzisiro inotsigirwa nesainzi. Dzokorora katatu kana mana - neStoke kuwedzera zvipingamupinyi zvebhonasi kudunhu panguva yega yega-kusangana nepamusoro peganda kurapwa.

Inoshanda sei: Tevedza pamwe naStoke muvhidhiyo iri pamusoro apo iye achikutungamira kuburikidza nehusodzi-kumusoro uye nhatu kutenderera kwedunhu (kuwedzera bhonasi kunofamba mukati mekutenderera kwese). Kana iwe unogona zvakare kungoteedzera iwo wepasi wedunhu pazasi, uchidzokorora katatu kana kana katatu.

Iwe uchada: Iyo seti yemwenje- kana wepakati-huremu dumbbells.

Kuedza kwasara kurovedzera (uye zvimwe zvakawanda kubva kuStokes), dhawunirodha iyo KiraStokesFit app.

Squat Press neTriceps Extension

A. Mira netsoka dzakapamhama zvishoma pane upamhi hwemafudzi akaparadzana, wakabata marekhi panzvimbo yekumberi nemapendekete.

B. Squat, kugara mahudyu kumashure uye kuchengeta chipfuva kumusoro. Bata kwemasekonzi maviri pasi.

C. Pushira nepakati petsoka kuti umire, uchimanikidza zviyereso pamusoro.

D. Bata madumbbells pamwe chete kumusoro uye pfugama magokora kudzikisa uremu kuseri kwemusoro, uchichengeta triceps pedyo nenzeve uye magokora akanongedza kudenga.

E. Svina matinji ekusimudza masimbi pamusoro, wozodzikisira panzvimbo yakamhara kuti udzokere kutanga.

Ita 10 reps.

Yakafara Svetukira kuPlank Bhegi Mapombi neTriceps Push-Up

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Gara mune squat, uye svetesa maoko kusvetukira kumberi, kumhara zvinyoro nyoro mune squat.

B. Isa michindwe pasi, uye svetuka tsoka kudzokera kupuranga. Ita 4 uchichinjana mabhatani epafudzi, uchirova rakatarisana nerumwe ruoko kune rakatarisana nebendekete.

C. Dzokera kune rakakwirira puranga, uye ita 1 triceps kusundira-kumusoro, uchichengeta magokora akasunga kune mbabvu.

D. Famba maoko uchidzoka kutsoka uye zvishoma nezvishoma umire kuti udzokere kutanga.

Dzokorora kweminiti imwe.

Kukwira Kwemakomo

A. Tanga mune yakakwira puranga.

B. Imwe nzira yekutyaira ibvi rimwe nerimwe muchipfuva, uku uchichengeta chiuno uchiripo uye usingaiti.

Dzokorora kwemasekondi makumi matatu.

Ongororo ye