Shape Studio: 2-Day Simba Rekudzidzisa Workout yeHupenyu Hurefu

Zvemukati

• 2-Day Simba Kudzidzisa Workouts
• Zuva 1 Simba Rekudzidzira
• Zuva 2 Simba Rekudzidzira
• Ongororo ye

Nepo kuchembera kwekuverenga nguva kuchionekwa nemazuva ako ekuzvarwa, kuchembera kwehupenyu kwakasiyana, anodaro Aaron Baggish, MD, director weCardiovascular Performance Chirongwa paMassachusetts General Hospital. "Inoyerwa nehutano uye simba rehutano hwemwoyo, pulmonary system, uye nhengo dzose dzakasiyana-siyana dzinobatanidza kuti tiite kurovedza muviri," anodaro Dr. Baggish.

Iwe unogadzira sei iko kurovedza muviri kunoongorora iwo ese mabhokisi? Heino dhiri.

Imwe nzira yekuvavarira kuva mudiki pakuzvarwa ndeyekuvandudza VO2 max yako - huwandu hweokisijeni hunogona kushandiswa nemuviri wako paminiti - iyo inowanzogara yakagadzikana kusvika pazera remakore 35 kana 40. "Kudzivirira kuderera mazviri, muviri unofanirwa yakasundirwa padhuze nekukwirira kwayo, kazhinji kamwe kana kaviri pasvondo, ”anodaro. Saka wedzera HIIT-masprintervals, anomhanyisa-maseketi-kune yako yenguva dzose yevhiki cardio.

Ipapo, iwe unofanirwa kuvaka simba. Wepakati munhu mukuru anorasikirwa ne3 kusvika ku8 muzana yemhasuru makore gumi ega ega mushure memakore makumi matatu, maererano nedatha razvino. Nhau dzakanaka ndedzekuti kudzidziswa kwesimba kunogona kudzoreredza kurasikirwa ikoko pazera ripi neripi. Chidzidzo chine mukurumbira kubva kuYunivhesiti yeTufts chakaratidza kuti vakadzi vane makore makumi mashanu nemakumi matanhatu vakaita simba rakazara-muviri kusimbisa muviri kaviri pasvondo zvinobudirira vakaita miviri yavo makore gumi nemashanu kusvika makumi maviri mudiki mugore rimwe, vachiwedzera mhasuru nemapondo anenge matatu uye vachiratidza simba rekuwana 35 kusvika ku76 muzana. Kubheti kwako kwakanyanya kuenda kumberi kwekavha. (Ichi chinongova chimwe cheakawanda mabhenefiti akakosha ekudzidziswa kwesimba.)

"Imwe dhata inoratidza kuti simba repamusoro remhasuru muhupenyu hwepakutanga inongedzo yakasimba yesimba rakachengetedzwa gare gare muhupenyu," anodaro Roger Fielding, Ph.D., musayendisiti anotungamira kuJean Mayer USDA Human Nutrition Research Center paKwegura kuTufts. Kwete izvozvo zvoga, asi pakati pezvidzidzo zvakawanda zvinosanganisira vakadzi vadiki uye kudzidziswa kuramba, anoti, "kuvandudzwa kwemhasuru kungangove kwakakura kupfuura kunoitwa vakadzi vakuru."

Maitiro ako akasimba esimba ari pano apa: Anthony Crouchelli, murairidzi wesimba uye mamiriro paPerazix House muNew York, kuti aise pamwechete kwemazuva maviri simba rekurovedza muviri kuti ushande mhasuru dzako dzese uye dzimwe.

"Maekisesaizi aya anotenderedza mafambiro mashanu ekutanga: squat, hinge, kusunda, kudhonza, uye kugadzikana kwepakati," anodaro Crouchelli. (Somuenzaniso, kufamba kwehinge kunosanganisira kuita bhiriji rehudyu pasi.) Izvi zvichapa muviri wako nheyo yakasimba, anovimbisa.

2-Day Simba Kudzidzisa Workouts

Inoshanda sei: Crouchelli inopa maviri akasiyana maekisesaizi esimba pano. Zviite zvese zviri zviviri vhiki (pamazuva akapatsanurwa) kuvaka simba rinogara.

Iwe uchada: Inokwana nzvimbo yekuita puranga uye zviyero zvemaoko zveimwe mhando - madhiri, mabhodhoro emvura, magaba esobho, kana zvimwe zvinhu zvemumba.

Zuva 1 Simba Rekudzidzira

Goblet Squat

A. Kutanga kumira nemakumbo zvakapamhama zvishoma pane hudyu-hupamhi parutivi, wakabata huremu pakati pemaoko pamberi pechipfuva.

B. Hinji pazviuno kuti ugare pasi, kumbomira kana zvidya zvakafanana nepasi.

C. Dzvanya nepakati petsoka kuti udzoke kutanga, uchidzvanya glutes kumusoro.

Ita 3 seti ye8 reps, uchizorora kwemasekonzi makumi matanhatu pakati peseti.

Glue Bridge

A. Rara wakatarisa mudenga makumbo akati chechetere pasi, mabvi akanongedza kusirin'i, uremu hwakarembera hwakachinjika muhudyu.

B. Dzvinyirira mutsoka kuti usimudze chiuno kumusoro kudenga, uchidzvanya glutes uye kugadzira mutsara wakatwasuka kubva pamafudzi kusvika kumabvi.

C. Mahudyu epasi kuzasi kuti adzokere kunotanga.

Ita 3 seti ye8 reps, uchizorora kwe90 masekondi pakati peseti.

Imwe-Arm Pfudzi Dzvanya

A. Kutanga kumira nemakumbo zvakapfupika kupfuura hudyu-hupamhi zvakapatsanurwa, huremu muruoko rwerudyi rakakwiridzirwa pakureba kwepafudzi.

B. Zvishoma kupfugama mabvi uye hinji pazviuno kuti upinde mukota squat, ipapo nekukurumidza svina glutes kuti umire, uchimanikidza huremu pamusoro.

C. Zvishoma nezvishoma dzikisa huremu papfudzi kuti udzokere kutanga.

Ita 3 seti ye8 reps, uchizorora kwemasekonzi makumi matanhatu pakati peseti. Chinja mativi; dzokorora.

Dead Bug

A. Rara wakatarisana-pasi pasi nemabvi munzvimbo yetafura uye maoko akatambanudzirwa akananga padenga zvakananga pamusoro pemapfudzi, akabata uremu muruoko rumwe nerumwe.

B. Kuchengeta musimboti wakabatanidzwa uye wezasi kumashure wakatsikirirwa pasi, tambanudza gumbo rerudyi uye chitsitsinho chezasi kuti umise imwe inch kubva pasi. Panguva imwe chete, dzikisa ruoko rweruboshwe kuti rimire pamusoro chete pasi, bicep nenzeve.

C.Simudza gumbo rerudyi neruoko rweruboshwe kuti udzokere kutanga, wobva wadzokorora nerumwe ruoko uye gumbo. Ndiyo 1 rep. Ramba uchichinjana.

Ita matatu seti e10 reps, uchizorora kwemasekondi makumi matanhatu pakati pemaseti.

Reverse Lunge neKnee Drive

A. Tanga kumira netsoka pamwechete.

B. Ita reunge lunge, uchidzokera kumashure negumbo rerudyi uye uchidzikisa kudzamara mabvi ese ari ma90-degree angles, kurudyi ibvi richisimuka kubva pasi chete.

C. Dzvanya mugumbo rekuruboshwe kuti umire, uchityaira ibvi rekurudyi kusvika pakukwirira kwehudyu.

Ita matatu seti e10 reps, uchizorora kwemasekondi makumi matanhatu pakati pemaseti. Chinja mativi; dzokorora.

Iso Squat Row

A. Mira netsoka hudyu-hupamhi hwakaparadzaniswa, huremu muruoko rumwe nerumwe pamberi pezvidya. Hinji pazviuno nemabvi zvinyoro-nyoro kukotama kusvikira torso iri padhuze ne45-madhigirii nematombo akarembera akananga pazasi pemapfudzi kutanga.

B. Kubata chinzvimbo ichi, kukweva huremu kusvika kumbabvu, uchichengeta gokora mukati uye kumashure kwakatsetseka.

C. Dzikisa huremu kuti udzokere kutanga.

Ita 3 seti ye8 reps, uchizorora kwe90 masekondi pakati peseti.

Zuva 2 Simba Rekudzidzira

Sumo Squat

A. Kutanga kumira netsoka dzakafara kupfuura hudyu-upamhi hwakaparadzaniswa, zvigunwe zvakanongedzwa pamadhigirii makumi mana nemashanu, wakabata huremu muruoko rumwe nerumwe rwakakomberedzwa pamberi pemapfudzi.

B. Kuchengeta mabvi akatsikirirwa kunze, namatira muhudyu uye pfugama mabvi kuti udzike mu sumo squat kusvika zvidya zvafanana pasi.

C. Dhinda pakati pepasi petsoka kuti umire uye dzoka kuti utange.

Ita 3 seti ye8 reps, uchizorora kwemasekonzi makumi matanhatu pakati peseti.

Mangwanani akanaka

A. Kutanga kumira nemakumbo anenge hudyu-upamhi parutivi, wakabata huremu kuseri kwemusoro kumusoro kwekumashure.

B. Nemabvi zvinyoro-nyoro zvakakotama, hinji pazviuno zvine musana wakadzika, kupfura mahudyu kumashure uye kudzikisa torso kusvikira yave yakafanana neyepasi.

C. Dzvanya kubwinya kusimudza torso kumusoro uye kudzoka kutanga, uchidzoka wakadzika, musimboti wakabatanidzwa, uye mapendekete kumashure nekudzika.

Ita 3 seti ye8 reps, uchizorora kwe90 masekondi pakati peseti.

Chest Dhinda Kutenderera

A. Tanga kurara wakatarisa pasi makumbo akati sandara pasi uye mabvi akanongedza kusirin'i. Bata huremu muruoko rumwe norumwe pamusoro pechipfuva, zvanza zvakatarisana netsoka.

B. Dzvanya zviremu zviri pamusoro pechipfuva kuitira kuti maoko aturikire pamapendekete, achitenderedza zvanza kuti zvitarisane zvakatarisana kumusoro.

C. Lower huremu kumashure tp chipfuva kureba, kutenderedza zvanza kutarisana netsoka kudzokera kunotanga.

Ita 3 seti ye8 reps, uchizorora kwe90 masekondi pakati peseti.

Imwe-Ruoko Row

A. Tanga mune chinzvimbo chegumbo netsoka yekurudyi kumberi, ruoko rwerudyi pahudyu yekurudyi, uye gumbo reruboshwe rakatambanudzwa kumashure, rakatwasuka asi risina kuvharwa. Bata huremu neruoko rweruboshwe zvakananga pazasi pepfudzi rekuruboshwe, chanza chakatarisana mukati, torso yakasungirirwa kumberi kune anenge 45 madhigirii.

B. Kuchengeta pfudzi kumashure uye pasi, batanidza mhasuru dzekumusoro kukwasva ruoko rweruboshwe kuenda kumbabvu dzekuruboshwe, uchichengeta gokora rakabatikana.

C. Dzikisa huremu kumashure kuti utange.

Ita 3 seti ye8 reps, uchizorora kwe90 masekondi pakati peseti. Chinja mativi; dzokorora.

Kupfugama DB Woodchopper

A. Tanga hafu yakapfugama netsoka yekuruboshwe mberi, ibvi rekurudyi pasi. Bata huremu yakatwasuka pakati pemaoko maviri pamberi pehudyu.

B. Kuchengeta musimboti wakabatanidzwa, tenderedza torso kuruboshwe uye simudza uremu kumusoro uye kuruboshwe.

C. Dzikisa huremu pamusoro pemuviri kusvika kunze kwehudyu yekurudyi.

Ita matatu seti e10 reps, uchizorora kwemasekondi makumi matanhatu pakati pemaseti. Chinja mativi; dzokorora.

Frogger kuti Squat Jump

A. Tanga kumira nemakumbo muhupamhi-upamhi hwakaparadzaniswa.

B. Bend pamabvi kuti uise maoko pasi pamberi petsoka. Svetuka tsoka udzokere kune yakakwira puranga chinzvimbo.

C. Pakarepo svetuka tsoka kumusoro kunze kwemaoko kuti umhare mune squat, simuka, uye svetuka.

D. Gara zvinyoro uye zvishoma mu squat kuisa maoko pasi kuseri kweanotevera rep.

Ita 3 seti yegumi reps, uchizorora kwemakumi matanhatu masekonzi pakati peseti

Ongororo ye