Shape Studio: Koetliso ea Potoloho ea Megan Roup bakeng sa Boroko bo Molemo

Litaba

• Megan Roup's Circuit Workout bakeng sa Boroko bo Betere
• Sefate sa morara se nang le Jumping Jacks
• Likotlo tse Phahameng ho Jumping Jacks
• Squat Jump le Litekanyo
• Curtsy Squat e nang le li-Slider le Weights
• Khutlisa Lunge ka li-Slider le litekanyo
• Lithaba tsa Cross Mountain li na le li-Slider
• Knee Curl Lift
• Hydrant e nang le Katoloso
• Tlhahlobo bakeng sa

Ho ka utloahala ho makatsa hore boikoetliso bo otlang pelo bo ka u thusa ho robala, empa ke 'nete.

"Rea tseba hore boikoetliso bo eketsa boroko bo tebileng 'me bo fokotsa ho tšoenyeha," ho bolela Kelly G. Baron, Ph.D., mookameli oa meriana ea boroko ea boitšoaro Univesithing ea Utah. Ho ikoetlisa ka matla ho phahamisa nakoana "hormone" ea "cortisol" ea khatello ea maikutlo, empa ho e etsa khafetsa ho bontšitsoe ho fokotsa cortisol le ho eketsa lihormone tse tšosang (joalo ka serotonin, dopamine le norepinephrine) kamora ho ikoetlisa. boemo ba phomolo. (Mona ke tse ling mabapi le khokahano ea boikoetliso ba boroko.)

Ke eng e nepahetseng? Baron o re: "Ho kenyelletsa koetliso ea ho ikoetlisa le ho itšireletsa-ho ikoetlisa haholoanyane ho ba betere," Ho ikemisetsa metsotso e 20 ho isa ho e 30 matsatsi a mangata ke mokhoa o sebetsang oa ho qala. (Ho boloka nako hoa bohlokoa. Bala melemo ea ho ikoetlisa hoseng.)

Ntho ea bohlokoa ea ho nka ke: Ha u ntse u tsitsitse haholoanyane le ho ikoetlisa, u tla robala hantle. Ho thusa ho e boloka e le bonolo, re khethile mokoetlisi Megan Roup, moqapi oa boithapollo ba Sculpt Society, ho etella pele potoloho ea bonngoe ho Shape Studio. "Ho ikoetlisa ka boima ba 'mele bakeng sa cardio kapa matla ho molemo ho sa tsotellehe hore na u boemong bofe," Roup o re. "Bakeng sa ho ithabisa, ke kenyelletsa motjeko oa cardio, 'me ho eketsa ho tiisa, ke sebelisa metsamao ea ho fofa."

Roup o rata li-sliding disks (tsa hae o sebetsa ka lehong le thata kapa k'hapete; E reke, $25, meganroup.com), empa u ka sebelisa thaole kapa sock mokatong ofe kapa ofe o boreleli (kapa oa hula Amazon). Ho se tsitse ha ho thellela ho hloka hore u chese mesifa e menyenyane mme ho etse boikoetliso bo kang ba squaty squaty hanyane hanyane. ” Ho seng joalo, sete ea boima ba liponto tse peli ho isa ho tse tharo ke sona feela seo u se hlokang ho etsa setsi sena se nang le matla a phahameng se hlahisang lihlopha tse ngata tsa mesifa hang.

Na u se u itokiselitse ho fufuleloa, ebe u snooze hantle? Qala ka boikoetliso bona.

Megan Roup's Circuit Workout bakeng sa Boroko bo Betere

Kamoo e sebetsang kateng: Phomolo lipakeng tsa boikoetliso le lipakeng tsa lipotoloho: ha ho na khefu lipakeng tsa boikoetliso, empa metsotsoana e 30 lipakeng tsa potoloho ka 'ngoe. Pheta makhetlo a 3.

O tla hloka: Li-slider kapa thaole, li-dbbells tse 2-3lb

Sefate sa morara se nang le Jumping Jacks

A. Qala ho ema ka maoto hammoho, ho etsa bonnete ba hore ho na le sebaka se ngata ho feta ka ho le letona.

B. Tsamaea ka ho le letona ka leoto le letona, ebe o hata ka morao ho leoto le letona ka leoto le letšehali. Tsamaea ka leoto le letona hape, ebe o hata leoto le letšehali haufi le tokelo ho ema le maoto hammoho.

C. Etsa li-jacking tse peli sebakeng. Ke rep.

Etsa makhetlo a 10, ho fapanyetsana litsela.

Keletso: "Leqheka ka sefate sa morara ke hore mohato oa bobeli o ka morao," ho bolela Roup. "Ke rata motsamao ona oa khale oa sekolo; itumelle ho natefeloa ke ona ha sekhahla sa pelo ea hau se eketseha."

Likotlo tse Phahameng ho Jumping Jacks

A. Qala ho ts'oara molumo letsohong le leng le le leng ka mahlakore.

B. Hop ho raha leoto le letona ho lengole le phahameng ha ka nako e le 'ngoe u kobetsa dumbbell ho ea fihla mahetleng a bophahamo le ho e phunya ho ea lengoleng le letona.

C. Pheta ka lehlakoreng le leng, o raha lengole le letšehali ebe o otla ka letsoho le letona.

D. Tsoela pele ho qhomela, o etsa kakaretso ea mangole a mane.

E. Kopanya maoto hammoho, ebe u etsa mekotla e mene e tlohang, u sesa li-dumbbells ho fihlela bophahamong ba mahetla ka litsoe ho fapana le ho fihlela matsoho holimo. Ke rep.

Etsa reps tse 10.

Keletso: "Beha sefuba sa hau holimo ha u ntse u phahamisa mangole," ho bolela Roup. "Litekanyo tse bobebe li tla eketsa matla, empa li fetoloe ntle le tsona ha ho hlokahala."

Squat Jump le Litekanyo

A. Qala ho ema ka maoto a pharaletseng ho feta bophara ba mahetla, u tšoere sekoti letsohong le leng le le leng ka mahlakore.

B. Ka tlase ho squat ha u ntse u kobehela li-dumbbells ho fihlela bohareng ba sefuba.

C. Ema mme o phatlohe ho tlolela fatše, o tsoka matsoho tlase le morao.

D. Mobu butle 'me hang-hang qala karabelo e latelang.

Etsa reps tse 10.

Keletso: "Hopola ho boloka boima ba 'mele oa hao lirethe le ho khutlela otlolohile ka squat hao; matla ka maoto a hao ha u ntse u qhomela holimo," ho bolela Roup.

Curtsy Squat e nang le li-Slider le Weights

A. Qala ho ema ka maoto hammoho, li-dumbbells ka matsoho ka mahlakoreng, le slider tlas'a leoto le letona.

B. Butle-butle leoto le letona morao le kamorao ho leoto le letšehali hore o theohele ka tlung e kobehileng, ha ka nako e tšoanang o kobehela li-dumbbells ho fihlela bohareng ba sefuba.

C. Tobetsa ka leoto la leqele ho ema butle, o theola li-dumbbells mahlakoreng mme o khutlele leoto le letona haufi le le letšehali.

Etsa reps tse 10. Fetola mahlakore; pheta.

Keletso: "Ha o ntse o kobehile, etsa bonnete ba hore o theola letheka ka pele mme o boloka boima ba hau bo lekana hantle," ho bolela Roup.

Khutlisa Lunge ka li-Slider le litekanyo

A. Qala ho ema ka maoto hammoho, li-dumbbells matsohong a mahlakoreng, le slide ka tlas'a leoto le letona.

B. Butle-butle leoto le letona morao 'me u theohele ka tlung ho fihlela mangole ka bobeli a kobehile maqhubu a likhato tse 90, ha ka nako e tšoanang a kobehela li-dumbbells ho fihlela bohareng ba sefuba.

C. Tobetsa ka leoto le letšehali ho ema butle-butle, u theolela li-dumbbells ka mahlakoreng 'me u khutlele leoto le letona haufi le le letšehali.

Etsa reps tse 10. Fetola mahlakore; pheta.

Keletso: "Etsa bonnete ba hore o koba lengole la hao la mokokotlo ebe o le theolela fatše. Boima ba hau bo lokela ho lula seretheng sa hao se u tšehetsang mme o lokela ho sisinya menoana ka leoto leo," ho bolela Roup.

Lithaba tsa Cross Mountain li na le li-Slider

A. Qala sebakeng se phahameng sa mapolanka ka matsoho holim'a li-dumbbells le li-slider ka tlas'a maoto ka bobeli, tse bophara ho feta letheka-bophara bo arohaneng.

B. Tšoaea lengole le letona ho leba setsoeng sa leqele, 'me letheka le lule le le tlase' me le kopane.

C. Pheta ka lehlakoreng le leng. Ke rep.

Etsa reps tse 10.

Keletso: "Boikoetliso bona bo shebaneng le oblique le bona bo tla nyolla lebelo la pelo ea hau," ho bolela Roup. "Tsepamisa maikutlo hodima ho kganna lengole la hao ho ya kamoo o ka kgonang ka lehetleng le leng. Phahamisa mahetleng a hao mme o ntshe mokhubu wa hao mokokotlong."

Knee Curl Lift

A. Qala ka matsoho le mangole, ebe o theohela setsoeng se setona kahoo letsoho la letsoho le shebile ka letsohong le letšehali. (Ho ikhethela: Beha dumbbell mokokotlong oa lengole le letšehali.) Koala serethe se letšehali ho ea ka lehlakoreng le letšehali hanyenyane, kahoo lengole le letšehali le le fatše.

B. Ho boloka mantlha e le karolo ea letheka, phahamisa leoto le letšehali ho fihlela serope se ts'oana le 'mele.

C. Butle-butle lengole le letšehali hore le khutlele fatše. Ke rep.

Etsa reps tse 10. Fetola mahlakore; pheta.

Keletso: "Tsamaiso ena e ntle bakeng sa mesifa ea hau le marang-rang," ho bolela Roup. "Ha u ntse u phahamisa leoto, tsepamisa maikutlo ho ho phatsimang ha hao le ho hula mokhubu oa hau mokokotlong."

Hydrant e nang le Katoloso

A. Qala ka matsoho le mangole. (Ho ikhethela: Tšoara sekoti ka letsohong le letšehali.) Eketsa letsoho le letšehali ho ea pele, bicep ka tsebe, le leoto le letšehali morao, lengole le supa lehlakoreng.

B. Ho boloka molala o le molelele le letheka le lisekoere, kopanya ka ho le letšehali ho oblique ho hula setsoe se letšehali le lengole le letšehali hammoho ka bophahamo ba noka.

C. Eketsa letsoho le leoto ho khutlela ho qala. Ke rep. (Ho fetola: Beha letsoho le letšehali fatše 'me u tsamaee feela ka ho eketsa leoto.)

Etsa reps tse 10. Fetola mahlakore; pheta.

Keletso: "E-ba le lengole le phahameng ha u ntse u le tlisa lehetleng la hao, u kentse li-oblique tsa hau," ho bolela Roup. "Ha o ntse o otlolla leoto la hao morao pepeta glute ea hau."

Tlhahlobo bakeng sa