Dab tsi yog "12-3-30" Treadmill Workout?

Zoo Siab

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Txawm nws yog keto thiab Whole30 lossis CrossFit thiab HIIT, tsis muaj qhov tsis lees tias tib neeg nyiam kev noj qab haus huv zoo. Txoj cai tam sim no, txhua tus zoo li tab tom hais txog "12-3-30" kev tawm dag zog treadmill, tsim los ntawm txoj kev ua neej nyob Lauren Giraldo.

Kev tshaj xov xwm tus kheej tau qhia thawj zaug ua haujlwm ntawm nws YouTube channel rov qab rau xyoo 2019, tab sis nws tsis kis mus txog thaum nws tshaj tawm nws rau nws TikTok thaum lub Kaum Ib Hlis.

Lub tswv yim ntawm kev tawm dag zog yog ib qho yooj yim: Koj dhia ntawm lub treadmill, teeb tsa txoj kab rau 12, thiab taug kev 30 feeb ntawm 3 mais ib teev. Giraldo tuaj nrog cov qauv los ntawm qhov xwm txheej, nws hais Hnub no hauv kev xam phaj.

"Kuv tsis yog tus khiav, thiab khiav ntawm lub tshuab treadmill tsis ua haujlwm rau kuv," nws hais rau lub chaw tshaj xov xwm. "Kuv pib ua si ib puag ncig nrog kev teeb tsa, thiab thaum lub sijhawm, kuv lub gym dhia treadmill muaj 12 qhov siab tshaj plaws. Peb mais ib teev twg xav zoo, zoo li taug kev, thiab kuv pog tau ib txwm hais rau kuv tias 30 feeb ntawm kev tawm dag zog ib hnub yog txhua yam koj xav tau. Qhov ntawd yog qhov pib ua ke. " (Muaj feem cuam tshuam ntau npaum li cas koj Yuav Tsum Ua Raws Li Koj Lub Hom Phiaj)

Tab sis nws siv sijhawm ib pliag rau Giraldo ua qhov kev tawm dag zog tag nrho, nws hais ntxiv Hnub no. Nws tau hais tias "Kuv yuav tsum tau ua haujlwm txog 30 feeb," "Kuv tsis tuaj yeem hla nws yam tsis tau ua tsis taus pa thiab pib tawm los ntawm kev so tom qab 10- lossis 15-feeb cim."

Tom qab tsim nws lub zog thiab ua haujlwm li tsib hnub hauv ib lub lis piam, Giraldo tau poob 30 phaus thiab muaj peev xwm tiv thaiv qhov hnyav tau ob xyoos, nws tau qhia tawm hauv nws daim vis dis aus TikTok. Nws tau hais hauv daim vis dis aus hais tias "Kuv tau raug quab yuam los ntawm chav ua si thiab nws tsis txhawb nqa, tab sis tam sim no kuv paub tias kuv ua qhov no thiab kuv zoo siab rau kuv tus kheej," "Thiab kuv tos ntsoov nws. Nws yog kuv lub sijhawm." (Muaj feem cuam tshuam: Qhib Tsab Ntawv rau Cov Poj Niam Uas Zoo Li Lawv Tsis Nyob Hauv Lub Tsev Qhua)

Qhov yooj yim ntawm Giraldo's "12-3-30" kev xyaum ua suab nrov txaus nyiam. Tab sis yog tias koj ua neej nyob tsis tu ncua, tej zaum nws tsis yog lub tswv yim zoo los dhia rau ntawm lub tshuab ntaus tujtaws thiab daws qhov kev ntxhab ntxhab rau lub sijhawm ntev ntawm lub sijhawm tawm ntawm tus puav, hais tias Beau Burgau, tus muaj ntawv pov thawj lub zog thiab tus kws kho mob tshwj xeeb (CSCS) ) thiab tus tsim ntawm Kev Kawm GRIT.

"Taug kev ntawm txoj kab nqes tuaj yeem ua se ntau rau koj lub cev," piav qhia Burgau. "Thiab ua nws ntawm qib-12 kev ntxeev siab rau 30 feeb ncaj yog ntau heev. Koj yuav tsum ua kom ntseeg tau tias koj tab tom txhim kho qhov kev siv zog txhawm rau txhawm rau zam kev raug mob thiab ua rau koj pob qij txha thiab leeg nruj dhau." (Muaj feem xyuam: 12 Cov Lus Qhia Ua Haujlwm rau Tus Pib, Qib Nruab Nrab, thiab Kev Ua Haujlwm Zoo)

Qhov no yog qhov tseem ceeb tshwj xeeb tshaj yog rau cov neeg uas rog dhau lossis tshiab rau kev qoj ib ce, hais tias Burgau. "Koj yuav tsum muaj peev xwm taug kev hauv av tiaj tus li 30 feeb ncaj nraim ua ntej ntxiv txhua yam kev nyiam ntawm lub treadmill," piav qhia tus kws qhia. Thaum koj tau ua tiav qhov ntawd thiab nws pib xav tias yooj yim, koj tuaj yeem nce qib, tab sis kev saib xyuas tshwj xeeb, nws hais.

Burgau pom zoo tias cov pib tshiab pib ntawm qib 3 thiab taug kev mus rau lub sijhawm luv-tej zaum txawm tias tsawg li tsib lossis 10 feeb, raws li koj qib kev qoj ib ce. Burgau hais tias "Tsuas maj mam nce mus txog 30-feeb, yog tias qhov ntawd yog koj lub hom phiaj, ua ntej yuav nce siab," Burgau qhia. Qhov kev nce qib no tuaj yeem coj koj nyob txhua qhov chaw los ntawm ob peb lub lis piam mus rau ob peb hlis, nws hais ntxiv. "Nws yuav txawv rau txhua tus," nws hais. (Muaj feem cuam tshuam: Cov cim ceeb toom tias koj tab tom thawb koj tus kheej hnyav dhau hauv chav dhia ua si)

Lwm txoj hauv kev los tsim kom "12-3-30" kev tawm dag zog yog txhawm rau ua kom koj lub taub hau dhia ntawm kwv yees li 10 feem pua ​​txhua lub lim tiam, qhia Duane Scotti, DPT, Ph.D. ntawm SPARK Kev Kho Mob Lub Cev.

Raws li nrog ntau qhov kev tawm dag zog, daim ntawv tseem yog qhov tseem ceeb. Thaum taug kev nce toj, koj ib txwm nyob rau pem hauv ntej flection, piav qhia Burgau. Nws hais tias "Nws ua rau koj lub hauv siab thiab pec cov leeg thiab ua rau koj lub nraub qaum thiab cov leeg scapular," nws hais. Lub ntsiab lus, koj lub cev lub cev tej zaum yuav raug mob tom qab ib ntus. Burgau hais tias "Koj yuav tsum xyuas kom koj lub xub pwg nyom rov qab, koj lub hauv paus tau koom nrog, thiab koj tsis tau arching koj nraub qaum," Burgau hais. "Yog tias thaum twg los xij koj xav tias koj lub nraub qaum qis, nres." (Muaj feem xyuam: 8 Treadmill yuam kev koj tab tom ua)

Txawm hais tias treadmill incline workouts yog ib txoj hauv kev zoo los txhawb lub plawv dhia thiab hlawv calories, lawv tsis tas ib yam dab tsi koj yuav tsum ua txhua hnub, Burgau ntxiv. Nws hais tias "Ib yam li nrog kev ua haujlwm twg, koj yuav tsum tsis txhob ua nws rov qab-rau-rov-rov-rov qab txhua txhua hnub rau lub lis piam thaum kawg," nws hais. "Ntau yam tseem ceeb heev." Scotti pom zoo, qhia tias cov neeg pib xav ua haujlwm tsis pub ntau tshaj ob lossis peb zaug hauv ib lub lis piam. (Muaj feem cuam tshuam: Puas Yog Qhov Ua Haujlwm Ib Leeg Txhua Hnub?)

Thaum ua 12-3-30 kev tawm dag zog (lossis kev hloov kho saum toj no), koj tuaj yeem cia siab tias yuav ua haujlwm feem ntau ntawm cov leeg nyob tom qab koj txhais ceg, ntxiv rau koj cov leeg nraub qaum, piav qhia Scotti. Cov no suav nrog koj cov nqaij ntshiv spinae (uas khiav nrog tus txha nqaj qaum), koj lub gluteus maximus, pob qij txha, thiab pob taws. "Yog tias koj ua rau cov pob qij txha ib leeg thiab cov leeg ua haujlwm ntau zaus, tshwj xeeb tshaj yog thaum koj ua haujlwm hnyav, ua haujlwm raws li kev ua haujlwm, koj ua rau koj tus kheej pheej hmoo rau txhua yam kev raug mob, xws li Achilles tendonitis, plantar fasciitis, mob hauv caug , thiab lub ntsej muag ci, "ceeb toom Scotti.

Tias yog vim li cas nws thiaj tseem ceeb kom hloov pauv yam, nws hais ntxiv. Txawm tias Giraldo tau hais Hnub no tias nws tau pib ntxiv nws cov kev tawm dag zog nrog kev qhia hnyav thiab lwm yam kev tawm dag zog txij li tam sim no nws zoo li xis nyob hauv chav dhia ua si.

Txoj hauv kev zoo tshaj kom tsis txhob raug mob, Scotti hais tias, yog kom ncab, ncab, ncab. "Nws yog ib qho tseem ceeb kom sov lub cev thiab ua kom [koj cov leeg nqaij] ua ntej ua haujlwm zoo li no," nws piav qhia. Muab hais tias yuav them se li cas qhov no tuaj yeem ua tau, Scotti qhia kom ua tsawg kawg tsib feeb ntawm kev txav mus los ua ntej thiab tsib feeb ntawm qis dua lub cev zoo li ncab tom qab. "Nco ntsoov tias koj tuav lub stretches tsawg kawg yog 30-60 vib nas this txhua," nws hais ntxiv. (Muaj feem cuam tshuam: Txoj hauv kev zoo tshaj plaws rau Ncab Ua Ntej thiab Tom Qab Kev Ua Haujlwm)

Thaum kawg ntawm hnub, yog tias koj lub hom phiaj yog kom poob phaus, Burgau hais tias muaj ntau txoj hauv kev mus rau qhov ntawd. Nws hais tias "Kuv tawm tsam pom zoo kom mus txhua qib mus txog qib 12 qaij rau 30 feeb," nws hais. "Nws tsuas yog qhov tsis tseem ceeb thaum muaj ntau qhov kev tawm dag zog qis dua uas ua tau zoo ib yam."

"Kuv yog tus neeg txhawb nqa loj ntawm kev ua txhua yam nws yog qhov txhawb koj," ntxiv Burgau. "Ua txhua yam zoo dua li zaum ntawm lub rooj zaum. Tab sis nws yog ib qho tseem ceeb uas yuav tsum tau ceeb toom thiab ua kom ntseeg tau tias koj muaj kev nyab xeeb. Qhov tseem ceeb ntawm kev poob phaus yog qhov sib xws, yog li nrhiav qee yam uas koj nyiam ua uas tsis cuam tshuam rau koj lub sijhawm ntev noj qab haus huv. "

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