Duab Studio: Megan Roup's Circuit Workout kom pw zoo dua

Zoo Siab

• Megan Roup's Circuit Workout kom tsaug zog zoo dua
• Grapevine nrog dhia Jacks
• Lub hauv caug siab dhia Jacks
• Squat Dhia nrog Qhov hnyav
• Curtsy Squat nrog Sliders thiab Qhov hnyav
• Rov qab Lunge nrog Sliders thiab Nyhav
• Hla Roob Roob nrog Sliders
• Lub hauv caug Curl Nqa
• Hydrant nrog Extension
• Tshuaj xyuas rau

Nws yuav zoo li xav tsis thoob uas lub plawv dhia ua haujlwm tuaj yeem pab koj tsaug zog, tab sis nws yog qhov tseeb.

Kelly G. Baron, Ph.D., tus thawj coj ntawm kev coj tus cwj pwm pw tsaug zog hauv University of Utah hais tias "Peb paub kev tawm dag zog ua rau pw tsaug zog ntau dua thiab txo kev ntxhov siab." Kev tawm dag zog ib ntus nce qib ntawm kev ntxhov siab hormone cortisol, tab sis ua nws tsis tu ncua tau pom tias yuav txo qis cortisol thiab nce cov tshuaj hormones destressing (xws li serotonin, dopamine, thiab norepinephrine) postworkout-tag nrho cov uas yuav pab muab koj lub cev nyob rau hauv ib tug npaj txhij-rau- lub xeev so (Nov yog ntau ntxiv ntawm kev pw tsaug zog-kev tawm dag zog.)

Dab tsi zoo tshaj? "Koom nrog ob qho kev qhia aerobic thiab tiv thaiv -kev tawm dag zog ntau dua qhov zoo dua," Baron hais tias: Kev tsom mus rau 20 txog 30 feeb feem ntau hnub yog qhov pib siv tau zoo. (Lub sijhawm tseem ceeb heev. Nyeem txog cov txiaj ntsig ntawm kev ua haujlwm thaum sawv ntxov.)

Qhov tseem ceeb ntawm kev noj qab haus huv yog: Qhov koj ua tau zoo nrog kev tawm dag zog, qhov zoo dua koj yuav pw. Txhawm rau pab ua kom yooj yim, peb tau rub tus kws qhia Megan Roup, tus tsim ntawm Sculpt Society workout, los ua ib qho kev sib koom ua ke ntawm Shape Studio. Roup hais tias "Kev tawm dag zog lub cev hnyav rau cardio lossis lub zog muaj txiaj ntsig tsis muaj teeb meem dab tsi koj qib," Roup hais. "Rau kev lom zem sib tw, Kuv suav nrog kev seev cev cardio, thiab txhawm rau ua kom lub cev ruaj khov, Kuv siv kev txav mus los."

Roup nyiam cov zawv zawg (nws ua haujlwm ntawm cov tawv ntoo lossis cov ntaub pua plag; Yuav Nws, $ 25, meganroup.com), tab sis koj tuaj yeem siv phuam los yog thom khwm ntawm ib qho chaw tiaj (lossis lob qee Amazon). "Qhov tsis ruaj khov ntawm zawv zawg xav kom koj tua hluav taws qee cov leeg me me thiab ua haujlwm ib yam li curtsy squat nyuaj me ntsis." Txwv tsis pub, ib txheej ntawm ob- mus rau peb-phaus hnyav yog txhua yam koj yuav tsum tau ua qhov no-zog groove uas tones ntau pawg leeg ib zaug.

Npaj kom tawm hws, tom qab pw tsaug zog zoo? Pib nrog qhov kev tawm dag zog no.

Megan Roup's Circuit Workout kom tsaug zog zoo dua

Nws ua haujlwm li cas: So ntawm kev tawm dag zog thiab nruab nrab ntawm kev sib tw: tsis muaj kev so ntawm kev tawm dag zog, tab sis 30 vib nas this nruab nrab ntawm ib puag ncig. Rov ua 3 zaug.

Koj yuav xav tau: Sliders los yog phuam, 2-3lb dumbbells

Grapevine nrog dhia Jacks

A. Pib sawv nrog ko taw ua ke, ua kom ntseeg tau tias muaj chav nyob ntau ntxiv rau sab xis.

B. Kauj ruam mus rau sab xis nrog txoj cai ko taw, tom qab ntawd nqis tom qab ko taw sab xis nrog sab laug. Kauj ruam tawm nrog txoj cai ko taw dua, tom qab ntawd nqis tes laug sab laug ntawm sab xis kom sawv nrog ko taw ua ke.

C. Ua ob txoj hlua dhia hauv qhov chaw. Ntawd yog 1 rep.

Ua 10 reps, hloov cov lus qhia.

Tswv yim: "Qhov ua kom yuam kev nrog txiv hmab txiv ntoo yog tias qib ob yog tom qab," hais tias Roup. "Kuv nyiam lub tsev kawm ntawv qub no; cia koj tus kheej muaj kev lom zem nrog nws thaum koj lub plawv dhia nce."

Lub hauv caug siab dhia Jacks

A. Pib tuav lub dumbbell hauv txhua txhais tes los ntawm ob sab.

B. Hop mus ncaws li sab xis mus rau hauv lub hauv caug siab thaum tib lub sij hawm curling lub dumbbell mus rau lub xub pwg-qhov siab thiab xuas nrig ntaus nws mus rau sab xis lub hauv caug.

C. Rov ua dua ntawm qhov rov qab, ncaws lub hauv caug sab laug thiab xuas nrig nrog sab tes xis.

D. Txuas ntxiv mus, ua 4 lub hauv caug siab tag nrho.

E. Hop ko taw ua ke, tom qab ntawd ua 4 dhia jacks, rowing dumbbells mus rau lub xub pwg siab nrog lub luj tshib tawm es tsis txhob ncav tes saum taub hau. Ntawd yog 1 rep.

Ua 10 reps.

Tswv yim: "Khaws koj lub hauv siab thaum koj tsav koj lub hauv caug siab," hais tias Roup. "Lub teeb hnyav yuav ua rau kom muaj zog ntxiv, tab sis hloov kho kom txav mus yam tsis muaj lawv yog xav tau."

Squat Dhia nrog Qhov hnyav

A. Pib sawv nrog taw dav dua li lub xub pwg dav sib nrug, tuav lub dumbbell hauv txhua txhais tes los ntawm ob sab.

B. Txo rau hauv squat thaum curling lub dumbbells mus rau qhov chaw ntawm lub hauv siab.

C. Sawv ntsug thiab tawg kom dhia tawm hauv av, ua caj npab qis thiab nraub qaum.

D. Av maj mam thiab tam sim pib tus sawv cev tom ntej.

Ua 10 reps.

Tswv yim: "Nco ntsoov khaws koj qhov hnyav hauv koj lub luj taws thiab rov qab ncaj nraim hauv koj lub squat; lub zog los ntawm koj ob txhais ceg thaum koj dhia nce," Roup hais.

Curtsy Squat nrog Sliders thiab Qhov hnyav

A. Pib sawv nrog ko taw ua ke, dumbbells hauv ob txhais tes los ntawm ob sab, thiab slider hauv qab txoj cai ko taw.

B. Maj mam swb txoj cai ko taw rov qab thiab tom qab ko taw sab laug kom qis mus rau hauv qhov curtsy squat, thaum ib txhij curling dumbbells nce mus rau hauv nruab nrab ntawm lub hauv siab.

C. Nias rau hauv ko taw sab laug kom maj mam sawv ntsug, txo qis dumbbells rau sab thiab rov qab ko taw sab xis ntawm sab laug.

Ua 10 reps. Hloov ob sab; rov hais dua.

Tswv yim: "Raws li koj curtsy, xyuas kom tseeb tias koj square tawm koj lub duav mus rau pem hauv ntej thiab khaws koj qhov hnyav sib npaug," Roup hais.

Rov qab Lunge nrog Sliders thiab Nyhav

A. Pib sawv nrog ob txhais taw ua ke, dumbbells ntawm tes los ntawm ob sab, thiab ib tug slider nyob rau hauv txoj cai ko taw.

B. Maj mam swb txoj cai ko taw rov qab thiab nqes mus rau hauv lub ntsws kom txog thaum ob lub hauv caug tau khoov ntawm 90-degree kaum, thaum ib txhij curling dumbbells nce mus rau hauv nruab nrab ntawm lub hauv siab.

C. Nias rau hauv ko taw sab laug kom maj mam sawv ntsug, txo qis dumbbells rau sab thiab rov qab ko taw sab xis ntawm sab laug.

Ua 10 reps. Hloov ob sab; rov hais dua.

Tswv yim: "Nco ntsoov khoov koj lub hauv caug thiab txo nws mus rau hauv av. Koj qhov hnyav yuav tsum nyob hauv koj lub pob taws txhawb nqa thiab koj yuav tsum muaj peev xwm qoj tau cov ntiv taw ntawm ko taw," hais tias Roup.

Hla Roob Roob nrog Sliders

A. Pib nyob rau hauv txoj hauj lwm siab nrog ob txhais tes ntawm dumbbells thiab sliders nyob rau hauv ob txhais taw, uas yog dav dua hip-dav sib nrug.

B. Xaub lub hauv caug sab xis mus rau lub luj tshib sab laug, ua kom lub duav qis thiab cov tub ntxhais koom nrog.

C. Rov ua dua rau sab nraud. Ntawd yog 1 rep.

Ua 10 reps.

Tswv yim: "Qhov kev ua kom pom tseeb oblique tseem yuav ua rau koj lub plawv dhia nce," hais tias Roup. "Tsom ntsoov rau kev tsav koj lub hauv caug kom deb li deb li koj tuaj yeem mus rau hauv lub xub pwg nyom rov qab. Nqa tawm ntawm koj lub xub pwg nyom thiab kos koj lub plab mus rau qaum."

Lub hauv caug Curl Nqa

A. Pib ntawm ob txhais tes thiab hauv caug, tom qab ntawd txo qis rau ntawm lub luj tshib sab xis kom forearm taw tes rau sab laug tes. (Tsis teb los tau: Muab lub dumbbell tso rau hauv qhov khoov ntawm lub hauv caug sab laug.) Kho lub pob taws sab laug mus rau sab laug glute me ntsis, yog li tsuas yog lub hauv caug sab laug nyob hauv av.

B. Ua kom cov tub ntxhais koom nrog thiab hips square, nqa sab laug mus txog thaum tus ncej puab zoo ib yam nrog lub cev.

C. Maj mam txo lub hauv caug sab laug rov qab mus rau hauv av. Ntawd yog 1 rep.

Ua 10 reps. Hloov ob sab; rov hais dua.

Tswv yim: "Qhov kev txav no zoo heev rau koj cov leeg nqaij thiab glutes," hais tias Roup. "Thaum koj tsa koj txhais ceg, tsom mus rau kev koom nrog koj cov glute thiab kos koj lub leeg mus rau txha nraub qaum."

Hydrant nrog Extension

A. Pib ntawm txhais tes thiab hauv caug. (Tsis teb los tau: Tuav lub dumbbell ntawm sab laug tes.) Ncua caj npab sab laug rau pem hauv ntej, pob ntseg ntawm pob ntseg, thiab sab laug sab nraub qaum, lub hauv caug taw tes rau sab.

B. Ua kom lub caj dab ntev thiab lub duav square, koom sab laug oblique los kos lub luj tshib thiab sab laug hauv caug ua ke ntawm lub duav siab.

C. Nthuav caj npab thiab txhais ceg rov qab los pib. Ntawd yog 1 rep. (Txhawm rau hloov kho: Muab sab tes laug tso rau hauv pem teb thiab tsuas yog txav nrog ceg txuas ntxiv.)

Ua 10 reps. Hloov ob sab; rov hais dua.

Tswv yim: "Cia koj lub hauv caug siab thaum koj coj nws mus rau hauv koj lub xub pwg nyom, koom nrog koj obliques," Roup hais. "Thaum koj nthuav koj txhais ceg rov qab nyem koj cov glute."

Tshuaj xyuas rau