Niaj hnub no, zoo li txhua tus neeg muaj koob muaj npe muaj kev noj zaub mov lossis kev ua haujlwm uas lawv pom zoo tshaj lwm tus.Raws li ib qho ntawm cov neeg nyiam tshaj plaws hauv Hollywood tau ntau xyoo, Jennifer Aniston tsis txawv;Tsis ntev los no, nws tau tshaj tawm cov txiaj ntsig ntawm qhov hu ua 15-15-15 workout plan, lossis Jennifer Aniston workout.Thiab cov kws qhia hais tias txoj hauv kev no yog ntau tshaj li ib qho gimmick, nws ncaj nraim thiab siv tau.
Lub tswv yim tseem ceeb rau txoj kev ua haujlwm ntawm lub plawv no yog siv sijhawm 15 feeb caij tsheb kauj vab, tom qab ntawd 15 feeb ntawm lub tshuab elliptical thiab thaum kawg 15 feeb jogging lossis khiav ntawm lub treadmill.
Mike Matthews, tus kws qhia tus kheej muaj ntawv pov thawj, tus tswv tsev podcast thiab tus tsim ntawm Legion Athletics, lub tuam txhab ntxiv kev ua kis las nyob hauv Clearwater, Florida, hais tias 45 feeb ntawm cardio "yog ib qho kev tawm dag zog zoo."Txawm hais tias nws feem ntau pom zoo tsawg dua - txog 30 mus rau 45 feeb ntawm cardio rau nws cov neeg siv khoom, raws li "koj tuaj yeem tau txais txiaj ntsig nrog tsawg dua li 45 feeb."
Tseem, lub hom phiaj kom tau txais 30 mus rau 45 feeb ntawm kev tawm dag zog ntawm tsib mus rau xya hnub hauv ib lub lis piam yog lub hom phiaj zoo siab thiab "qhov chaw qab zib ntawm kev txhim kho kev noj qab haus huv ntau txoj hauv kev," Matthews hais.
Cov txiaj ntsig ntawm 15-15-15 Plan
Ib qho txiaj ntsig tseem ceeb ntawm hom kev tawm dag zog no yog txhim kho lub cev muaj pes tsawg leeg, lossis qhov sib piv ntawm cov leeg mus rau cov rog."Hauv 45 feeb ntawm kev tawm dag zog me ntsis, xws li caij tsheb kauj vab, elliptical lossis khiav ntawm lub treadmill, koj yuav hlawv qhov twg ntawm 500 txog 700 calories, nyob ntawm seb koj hnyav npaum li cas thiab koj ua haujlwm hnyav npaum li cas," Matthews hais tias.Kev siv nruab nrab txhais tau hais tias koj tuaj yeem tuav kev sib tham thaum qoj ib ce, tab sis koj yuav muaj cua me ntsis.
Cov calorie hlawv ntawd, yog tias koj yuav tsum ua li ntawd xya hnub hauv ib lub lis piam, tuaj yeem ntxiv ntau tshaj 3500 calories.Muaj 3500 calories nyob rau hauv ib phaus roj, thiab thaum lub sij hawm xam tsis raws nraim ib-rau-ib, "nws yog ib txoj cai tseem ceeb ntawm tus ntiv tes xoo uas koj yuav tsum hlawv me ntsis ntau tshaj 3500 calories kom poob phaus rog," Matthews hais tias.Yog li ntawd, yog tias koj tab tom nrhiav kom poob phaus, 15-15-15 txoj kev npaj nrog rau kev noj zaub mov kom zoo (kom tsis txhob noj calorie ntau dua li koj hlawv) tuaj yeem pab tau.
Lwm qhov kev txhawb nqa rau 15-15-15 txoj kev npaj yog tias nws tsis tas yuav nruj me ntsis koom nrog kev caij tsheb kauj vab, elliptical thiab treadmill ua haujlwm.Piv txwv li, yog tias koj tsis muaj kev nkag mus rau lub treadmill, koj tuaj yeem hloov rowing ntawm lub tshuab rowing.Txhua yam kev mob plawv uas koj nyiam uas koj tuaj yeem ua rau 15 feeb ntawm qhov kev siv me ntsis yuav txaus.
Ivory Howard, tus kws qhia yoga thiab Pilates tau lees paub nyob hauv Washington, DC, sau tseg tias koj tsis tas yuav ua txhua 45 feeb ib zaug, ib yam nkaus."Yog tias koj tsis tuaj yeem nkag mus rau tag nrho peb lub tshuab cardio, koj tuaj yeem faib qhov kev tawm dag zog mus rau 15 feeb elliptical workout thiab 15 feeb caij tsheb kauj vab thaum sawv ntxov thiab 15 feeb khiav ntawm pluas su."Koj tseem yuav tau txais 45 feeb ntawm cardio, tab sis nws tuaj yeem xav tias tsawg dua ntawm kev nqis peev ntawm lub sijhawm.
Txhua yam ua kom yuam kev uas pab koj teev cov feeb no tuaj yeem pab tau.Lub Chaw Tiv Thaiv thiab Tiv Thaiv Kab Mob tau pom zoo tias cov neeg laus tau txais tsawg kawg 150 feeb ntawm kev siv lub cev muaj zog (xws li kev caij tsheb kauj vab, siv lub voj voog lossis jogging ntawm lub treadmill) ib lub lis piam.CDC kuj pom zoo ob hnub ntawm kev ua kom cov leeg muaj zog txhua lub lim tiam.
Feem ntau hais lus, tau txais 30 mus rau 45 feeb ntawm cardio ce tsib mus rau xya zaug hauv ib lub lis piam yog qhov zoo tshaj.Koj tuaj yeem muab cov cardio ua haujlwm nrog cov hnub qhia lub zog lossis hloov pauv.Lub ntsiab lus yog txav mus kom ntau li ntau tau.
Txawm li cas los xij, cov neeg Amelikas feem ntau tsis tau txais cov kev cai ntawm lub cev."Raws li CDC, tsuas yog 53.3% ntawm cov neeg laus ua tau raws li Cov Lus Qhia Txog Kev Ua Si Rau Lub Cev rau kev ua si aerobic thiab tsuas yog 23.2% ntawm cov neeg laus ua tau raws li Cov Lus Qhia Txog Lub Cev rau ob qho tib si aerobic thiab cov leeg nqaij," Howard hais.
Qhov no muaj ntau yam cuam tshuam rau tag nrho kev noj qab haus huv thiab kev noj qab haus huv.Howard hais tias "Feem ntau ntawm qhov ua rau tuag thiab kev xiam oob khab hauv Teb Chaws Asmeskas yog txuas ncaj qha rau qhov tsis muaj kev tawm dag zog lub cev," Howard hais.
Ib qho kev tsis lees paub vim li cas qee tus neeg Asmeskas cov neeg laus tau txais kev tawm dag zog uas lawv xav tau yog tsis muaj sijhawm.Qhov no yog qhov uas 15-15-15 workout tuaj yeem pab tau."Qhov kev tawm dag zog 15-15-15 tuaj yeem hloov kho tau yooj yim rau tib neeg cov kev xav tau, kev ua neej, thiab kev muaj, ua kom muaj kev tawm dag zog thiab txhawb kom muaj kev tawm dag zog ntau ntxiv thiab zam ntau qhov ua rau tuag thiab kev tsis taus hauv Asmeskas," Howard hais.
Nws Yog Leej Twg?
Howard hais tias 15-15-15 txoj hauv kev rau kev tawm dag zog yog "zoo tshaj plaws rau cov neeg uas muaj sij hawm luv luv thiab / los yog dhuav yooj yim ntawm kev ua haujlwm ntev dua."
Los ntawm kev caij tsheb kauj vab los ntawm kev tawm dag zog sib txawv, 15-15-15 lub hom phiaj yog "ua kom koj qhov kev tawm dag zog txaus nyiam, thiab koj tsis tshua muaj kev dhuav lossis raug mob" los ntawm kev hloov los ntawm ntau yam kev tawm dag zog tshaj li qhov koj yuav tsum, hais, tsuas yog khiav mus. ib lub treadmill rau 45 feeb ncaj.
Matthews tseem sau tseg tias kev hloov ntawm ib qho kev hloov mus rau lwm qhov tom qab tsuas yog 15 feeb ua rau muaj kev nthuav dav."Muaj ntau tus neeg yuav pom nws tho txawv tsuas yog zaum ntawm lub tsheb kauj vab, tshwj xeeb tshaj yog tias koj nyob hauv tsev, rau 45 feeb.Tab sis los ntawm kev mus ntawm ib qho mus rau lwm qhov, nws tuaj yeem ua rau nws nthuav ntxiv. "
Ntau yam yog txuj lom ntawm lub neej, tom qab tag nrho."Nws kuj zoo li ua rau nws zoo li koj tab tom ua peb qhov kev ua haujlwm mini," nws hais.Txhua yam uas pab ua kom muaj kev tawm dag zog tuaj yeem ua rau koj rov qab los hnub dhau hnub."Koj yeej tsis yuav txaus siab rau tag nrho koj cov kev tawm dag zog, tab sis feem ntau peb yuav tsum txaus siab rau lawv thiab tsis ntshai lawv."
Nrog kev tawm dag zog, qee qhov yeej ib txwm zoo dua tsis muaj, thiab Matthews hais tias nws pom zoo tsis muaj qhov tsis zoo rau 15-15-15 txoj kev npaj."Yog tias nws txaus siab rau koj, kuv xav tias nws yog txoj kev npaj zoo."
Tsis txhob hnov qab Kev cob qhia muaj zog
Thaum lub 15-15-15 txoj kev npaj muaj ib txoj hauv kev rau koj kom tau txais koj cov cardio, Howard yaum kom koj nco ntsoov koom nrog kev cob qhia lub zog rau hauv koj txoj kev noj qab haus huv tag nrho."Kuv xav kom ua tiav qhov kev tawm dag zog no nrog kev cob qhia lub zog.Yog tias koj muaj sijhawm, ntxiv qhov sib npaug thiab hloov pauv rau koj qhov kev tawm dag zog ib yam nkaus.Koj tuaj yeem ncab, ntxiv dag zog thiab txhim kho koj qhov kev hloov pauv hauv ib qho kev ua haujlwm luv luv. "Yoga thiab Pilates, Howard qhov chaw tshwj xeeb, tuaj yeem pab tau tshwj xeeb rau kev tsim lub zog thiab hloov tau yooj yim.
Matthews pom zoo tias kev cob qhia lub zog yuav tsum yog ib feem ntawm koj qhov kev tawm dag zog tag nrho.Txoj kev npaj 15-15-15 muaj qee qhov kev tsim lub zog - "kev caij tsheb kauj vab, tshwj xeeb, tuaj yeem yog txoj hauv kev zoo los txhim kho lub cev nqaij daim tawv thiab lub zog, tab sis nws tsis zoo li kev cob qhia lub zog, xws li squatting thiab ua lunges. ”
Pib ntawm 15-15-15 Workout Routine
Thaum Matthews hais tias yuav luag tsis muaj qhov cuam tshuam rau 15-15-15 txoj kev npaj, yog tias koj tshiab rau kev tawm dag zog, nws yog qhov zoo tshaj los pib qeeb."Yog tias ib tus neeg tam sim no tsis zoo thiab lawv tsis ua ib qho kev tawm dag zog, dhia mus rau 15-15-15 tej zaum yuav dhau mus.Qhov no tsis yog qhov uas kuv yuav pib lawv. "
Hloov chaw, nws pom zoo pib nrog 15 mus rau 30 feeb hauv ib hnub taug kev."Qhov zoo tshaj plaws, tawm mus sab nraud thiab taug kev li 15 mus rau 30 feeb."Ua li ntawd rau ob peb lub lis piam kom txog thaum koj hnov zoo - tej zaum koj yuav tsis hnov mob ntawm ob txhais ceg lossis ko taw thiab koj tuaj yeem taug kev nrawm yam tsis ua pa tawm.Cov no yog cov cim qhia tias koj lub cev hloov mus rau qhov kev tawm dag zog thiab koj npaj txhij mus nce qib.
Cov qib tom ntej no yuav ua rau taug kev 15 feeb tom qab 15 feeb ntawm kev caij tsheb kauj vab, ua raws li 15 feeb taug kev.
Koj tuaj yeem sib xyaw ua ke raws li qhov zoo tshaj plaws rau koj thiab raws li cov cuab yeej koj tau nkag mus, tab sis lub tswv yim tseem ceeb yuav tsum tau nce mus qeeb thiab tsis tu ncua kom txog thaum koj tuaj yeem ua tiav 45-feeb kev nce qib.
Matthews tseem ceeb toom tias yog tias koj poob phaus ntau, nws yuav zoo dua kom ncua kev khiav ntawm lub treadmill kom txog thaum koj tau poob qee qhov hnyav.Kev khiav yog ib qho kev ua haujlwm siab uas tuaj yeem ua rau lub duav, hauv caug, pob taws thiab ko taw.Nqa cov khoom hnyav tshaj qhov sib xyaw ua ke rau cov pob qij txha.Hloov qhov kev cuam tshuam qis dua xws li rowing lossis ua luam dej tuaj yeem pab txo qee qhov kev nyuaj siab thaum tseem muab kev tawm dag zog plawv zoo heev uas tuaj yeem pab koj ua tiav koj lub hom phiaj poob phaus.
Thaum kawg, Howard hais tias, txawm li cas los xij lossis kev npaj ua haujlwm uas koj nyiam uas ua rau koj txav mus yog qhov zoo tshaj plaws."Peb lub cev thiab lub neej hloov pauv thaum peb muaj hnub nyoog, thiab nws yog ib qho tseem ceeb uas yuav tsum nrhiav txoj hauv kev los hloov kho kom peb tuaj yeem ua haujlwm txuas ntxiv thiab tuav lub neej ua haujlwm."
Post lub sij hawm: May-19-2022