Masiku ano, zikuwoneka kuti wotchuka aliyense ali ndi zakudya kapena zolimbitsa thupi zomwe amalimbikitsa kuposa ena onse. Monga mmodzi mwa anthu otchuka kwambiri ku Hollywood kwa zaka zambiri, Jennifer Aniston sali wosiyana; posachedwa, wakhala akuwonetsa ubwino wa zomwe zimatchedwa 15-15-15 ndondomeko yolimbitsa thupi, kapena masewera olimbitsa thupi a Jennifer Aniston. Ndipo ophunzitsa amati njira imeneyi ndi yoposa gimmick, ndi yowongoka komanso yofikirika.
Lingaliro lofunikira pa dongosolo lolimbitsa thupi lamtima ndikuyenda mphindi 15 panjinga yoyima, mphindi 15 pamakina ozungulira kenako mphindi 15 mukuthamanga kapena kuthamanga pa treadmill.
Mike Matthews, mphunzitsi waumwini wovomerezeka, wotsogolera podcast komanso woyambitsa Legion Athletics, kampani yowonjezera masewera a ku Clearwater, Florida, akunena kuti mphindi 45 za cardio "ndi masewera olimbitsa thupi abwino." Ngakhale amalimbikitsa pang'ono - pafupifupi mphindi 30 mpaka 45 za cardio kwa makasitomala ake, chifukwa "mutha kupeza zotsatira zosakwana mphindi 45."
Komabe, kufunitsitsa kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka 45 pamasiku asanu kapena asanu ndi awiri pa sabata ndi cholinga chabwino komanso “malo abwino oti munthu akhale wathanzi m’njira zosiyanasiyana,” akutero Matthews.
Ubwino wa 15-15-15 Plan
Phindu limodzi lofunika kwambiri la masewera olimbitsa thupi ndi kusintha kwa thupi, kapena chiŵerengero cha minofu ndi mafuta. "Mu mphindi 45 zolimbitsa thupi kwambiri, monga kuyendetsa njinga, elliptical kapena kuthamanga pa treadmill, mudzatentha kulikonse kuyambira 500 mpaka 700 calories, malingana ndi kulemera kwanu ndi momwe mukugwirira ntchito," Matthews akuti. Kuchulukirachulukira kumatanthawuza kuti mutha kukambirana mukuchita masewera olimbitsa thupi, koma mutha kukhala ndi vuto pang'ono.
Kuwotcha kwa calorie kumeneko, ngati mutachita zimenezi masiku asanu ndi awiri pa sabata, mukhoza kuwonjezera ma calories oposa 3500. Pali zopatsa mphamvu 3500 mu paundi yamafuta, ndipo ngakhale kuwerengera sikuli ndendende kumodzi-kwa-mmodzi, "ndi lamulo lothandiza kuti muwotche ma calories opitilira 3500 kuti muwotche paundi yamafuta," Matthews akuti. Choncho, ngati mukuyang'ana kuti muchepetse thupi, ndondomeko ya 15-15-15 pamodzi ndi kudya zakudya zopatsa thanzi (kuti musamadye zambiri kuposa momwe mukuwotcha) zingathandize.
Chinanso chotsatira pa pulani ya 15-15-15 ndikuti sichiyenera kuphatikizirapo ntchito yokwera njinga, yozungulira komanso yopondaponda. Mwachitsanzo, ngati mulibe mwayi wopalasa, mutha kusintha kupalasa pamakina opalasa. Makhalidwe aliwonse amtima omwe mumasangalala nawo omwe mutha kuchita kwa mphindi 15 pamlingo wocheperako ndiwokwanira.
Ivory Howard, mphunzitsi wovomerezeka wa yoga ndi Pilates wokhala ku Washington, DC, akuti sikuyenera kuchita mphindi 45 zonse nthawi imodzi. "Ngati mulibe makina onse atatu a cardio, mutha kugawa masewerawa kukhala masewera olimbitsa thupi a mphindi 15 ndi masewera olimbitsa thupi mphindi 15 m'mawa komanso mphindi 15 pankhomaliro." Mukhala mukupeza mphindi 45 za cardio, koma zimatha kumva ngati kuwononga nthawi.
Chinyengo chilichonse chomwe chimakuthandizani kuti mulembe mphindi zimenezo chingakhale chothandiza. Bungwe la Centers for Disease Control and Prevention limalimbikitsa kuti akuluakulu azichita masewera olimbitsa thupi osachepera mphindi 150 (monga kuyendetsa njinga, kugwiritsa ntchito elliptical kapena kuthamanga pa treadmill) pa sabata. CDC imalimbikitsanso masiku awiri a ntchito zolimbitsa minofu sabata iliyonse.
Nthawi zambiri, kuchita masewera olimbitsa thupi kwa mphindi 30 mpaka 45 kasanu kapena kasanu ndi kawiri pa sabata ndikwabwino. Mutha kuphatikiza ntchito ya cardio ndi masiku ophunzitsira mphamvu kapena kusintha. Mfundo yake ndi kusuntha pafupipafupi momwe mungathere.
Komabe, anthu ambiri aku America sakupeza kuchuluka kochita masewera olimbitsa thupi. "Malinga ndi CDC, akuluakulu a 53.3% okha amakumana ndi Physical Activity Guidelines for Physical Activity Activity and only 23.2% ya akuluakulu amakumana ndi Physical Activity Guidelines for all aerobic and muscle-strengthing action," akutero Howard.
Izi zimakhudza kwambiri thanzi komanso thanzi. "Zambiri zomwe zimayambitsa imfa ndi kulumala ku US zimagwirizana mwachindunji ndi kusowa kwa masewera olimbitsa thupi," akutero Howard.
Kukana kofala chifukwa chake akuluakulu aku America ochepa akuchita masewera olimbitsa thupi omwe amafunikira ndi kusowa kwa nthawi. Apa ndipamene kulimbitsa thupi kwa 15-15-15 kungathandize. "Kulimbitsa thupi kwa 15-15-15 kumatha kusinthidwa mosavuta ndi zosowa za munthu, moyo wake, ndi kupezeka kwake, kupangitsa masewera olimbitsa thupi kukhala osavuta komanso kulimbikitsa kuchita masewera olimbitsa thupi nthawi zonse ndikupewa zomwe zimayambitsa imfa ndi kulumala ku US," akutero Howard.
Ndi Ya Ndani?
Howard akunena kuti njira ya 15-15-15 yochitira masewera olimbitsa thupi "ndi yabwino kwambiri kwa iwo omwe sakhala ndi nthawi yochepa komanso / kapena amangochita masewera olimbitsa thupi nthawi yayitali."
Poyendetsa masewera olimbitsa thupi osiyanasiyana, dongosolo la 15-15-15 likufuna "kulimbitsa thupi lanu kukhala losangalatsa, ndipo simungatope kapena kuvulazidwa" pochita masewera olimbitsa thupi osiyanasiyana kuposa ngati munganene, kungothamanga. chopondapo kwa mphindi 45 molunjika.
Matthews adanenanso kuti kusuntha kuchoka pamtundu wina kupita kwina pambuyo pa mphindi 15 zokha kumapangitsa zinthu kukhala zosangalatsa. “Anthu ambiri amaona kukhala chotopetsa kukhala panjinga, makamaka ngati muli m’nyumba, kwa mphindi 45 zonse. Koma kusuntha kuchokera ku chimodzi kupita ku china, kungapangitse kukhala kosangalatsa kwambiri. "
Zosiyanasiyana ndi zonunkhira za moyo, pambuyo pake. "Zimapangitsanso kumva ngati mukuchita masewera olimbitsa thupi atatu," akutero. Chilichonse chomwe chimathandizira kuti masewera olimbitsa thupi azikhala osangalatsa amatha kukupangitsani kubwerera tsiku ndi tsiku. "Simudzasangalala ndi zolimbitsa thupi zanu zonse, koma tiyenera kusangalala nazo osati kuchita mantha."
Ndi masewera olimbitsa thupi, ena amakhala abwinoko nthawi zonse kuposa kusakhalapo, ndipo Matthews akuti sawona zovuta pa dongosolo la 15-15-15. "Ngati zingakusangalatseni, ndikuganiza kuti ndi dongosolo labwino kwambiri."
Musaiwale Maphunziro Amphamvu
Ngakhale dongosolo la 15-15-15 limakupatsani njira yotheka kuti mulowetse cardio yanu, Howard akukulimbikitsani kuti mukumbukire kuphatikiza maphunziro amphamvu muzolimbitsa thupi zanu zonse. "Ndikupangira kuti muwonjezere kulimbitsa thupi kumeneku ndi maphunziro amphamvu. Ngati muli ndi nthawi, onjezani kukhazikika komanso kusinthasintha pakulimbitsa thupi kwanu. Mutha kutambasula, kulimbikitsa ndikusintha kusinthasintha kwanu mu gawo laling'ono lolimbitsa thupi. ” Yoga ndi Pilates, gawo lalikulu la Howard lapadera, lingakhale lothandiza makamaka pakumanga mphamvu ndi kusinthasintha.
Matthews amavomereza kuti kulimbitsa thupi kuyenera kukhala gawo lazochita zanu zonse zolimbitsa thupi. Dongosolo la 15-15-15 limapereka zotsatira zomangirira mphamvu - "kukwera njinga, makamaka, kungakhale njira yabwino yosinthira kamvekedwe ka minofu ya thupi ndi mphamvu, koma sizothandiza ngati kuphunzitsa mphamvu, monga squatting ndi kuchita mapapu. .”
Kuyamba pa 15-15-15 Workout Routine
Ngakhale Matthews akuti palibe zopinga pa dongosolo la 15-15-15, ngati ndinu watsopano kuchita masewera olimbitsa thupi, ndibwino kuti muyambe pang'onopang'ono. "Ngati wina ali wofooka kwambiri ndipo sakuchita masewera olimbitsa thupi, kulumpha mpaka 15-15-15 kungakhale kochuluka kwambiri. Apa sipamene ndingayambire. "
M'malo mwake, amalimbikitsa kuyamba ndi mphindi 15 mpaka 30 patsiku loyenda. "Choyenera, tulukani panja ndikuyenda kwa mphindi 15 mpaka 30." Chitani zimenezo kwa milungu ingapo mpaka mutakhala amphamvu - mwina simukumvanso kupweteka m'miyendo kapena m'mapazi ndipo mumatha kuyenda mwachangu popanda kupuma. Izi ndi zizindikiro zosonyeza kuti thupi lanu likuzolowera kuchita masewera olimbitsa thupi ndipo ndinu okonzeka kukwera.
Mulingo wotsatirawu ungaphatikizepo kuyenda kwa mphindi 15 kutsatiridwa ndi mphindi 15 zopota panjinga, kutsatiridwa ndi kuyenda kwa mphindi 15.
Mutha kuzisakaniza momwe zimakukomerani komanso kutengera zida zomwe muli nazo, koma lingaliro lalikulu liyenera kukhala lokwera pang'onopang'ono komanso mosasunthika mpaka mutha kupitilira mphindi 45.
Matthews akuchenjezanso kuti ngati muli ndi kunenepa kwambiri, zingakhale bwino kuti muchedwe kuthamanga pa treadmill mpaka mutatsitsa kulemera. Kuthamanga ndi ntchito yowonongeka kwambiri yomwe ingakhale yovuta m'chiuno, mawondo, mabondo ndi mapazi. Kulemera mopitirira muyeso kumapangitsa kupsyinjika komwe kumayikidwa pamfundo. Kulowetsa zinthu zocheperako monga kupalasa kapena kusambira kungathandize kuchepetsa kupsinjika uku ndikukupatsani masewera olimbitsa thupi abwino kwambiri amtima omwe angakuthandizeni kukwaniritsa zolinga zanu zochepetsa thupi.
Pamapeto pake, Howard akuti, chilichonse chochita kapena kulimbitsa thupi komwe mungasangalale komwe kumakupangitsani kuti musunthe mwina ndikwabwino kwambiri. "Matupi athu ndi moyo zimasintha tikamakalamba, ndipo ndikofunikira kupeza njira zosinthira kuti tipitilize kuchita masewera olimbitsa thupi komanso kukhala ndi moyo wokangalika."
Nthawi yotumiza: May-19-2022