30 分钟的早晨锻炼程序,最大限度地健身

早上三十分钟是人们几乎每天可以舒适地留出的用来改善自己的时间。在这么短的时间内,我们到底能做什么?早上开始锻炼好吗?我该怎么开始?

当人们问我这个问题时,这些都是我经常听到的问题。我简单的回答总是肯定的。

任何运动总比没有运动好。因为这是非常短的时间,所以它会比你经常做的更好,也许一周大约 5-6 次。

最好的晨练

不管一天中的什么时候,最好的锻炼将是你最终可以一次又一次坚持的事情。如果你刚开始,这可能意味着只走 15 分钟,直到你确定你可以保持这种常规,然后增加一些更具挑战性的东西。

养成习惯是第一位的。记住,任何动作都是好的动作。

我设计了一个简短的程序,专注于用最少的时间打击主要肌肉群。

暖身

每一次锻炼都需要一个好的热身,这将会增加心率、体温,并帮助所有的肌肉、肌腱和韧带为运动做好准备。对于不同的健身水平,这可以采取不同的形式,从轻快的散步、慢跑或轻快的跑步。

理想情况下,我们将这样做大约 5 分钟,为了时间,我们将把它减少到大约 2.5 分钟。

动态热身/运动准备

Another very important part of a workout. Helping “unlock” that range of motion in a joint to help tolerate movement under load. This a very important part of a workout as it may help prevent injuries during a workout.

Here is a list of dynamic stretches with videos and tutorials.

Sample Routine:

  • Inchworm 1×10
  • Quadruped Thoracic Extension 1×10/per side
  • Torso Twists 1×10
  • Arm Circles 1×10/ Forward and Back

Muscle Release & Activation

Another optional warm-up is releasing and activating your muscles. You can choose tools such as a lacrosse ball and a foam roller.

Here is a list of muscle release and activation exercises.

These you could do for 1 set of 15 – 45 seconds each.

Sample Routine:

  • Chest (1 Set of 15 – 45 seconds each)
  • Back (1 Set of 15 – 45 seconds each.

This workout should take over 15-30 mins long.

Goblet Squat to Dumbbell Chest Press (Back to Back)

2-3 sets of 12 reps(per exercise), 30 seconds rest.

Romanian Deadlift to Dumbbell Row (Back to Back)

2-3 sets of 12 reps (per exercise), 30 seconds rest.

Plank

2 sets of 1 min, 30 seconds rest. Pick any variation you want!

Stretching

Post-workout stretching is so important and many times ignored. After your workout you are tired and just want to get out of the gym and just go home and go to sleep. We have all been there. But taking those few extra minutes to stretch and relax can be very beneficial. It can help improve our flexibility as long as we are consistent with it, helping reduce that post-workout tension, tight legs, tight back which can all be pretty nagging the day after or two days post-workout. Stretching can also be very therapeutic when it comes to mental clarity and help us feel a lot better.

Stretching Routine (15 seconds per side)

  • Standing Quad
  • Toe Reach
  • Child’s Pose
  • Cobra

Bonus: How to Start Working Out in the Morning

Sometimes morning workouts don’t feel good. This is totally normal if you aren’t used to waking up early in the morning. Movement is good at any time of the day especially if you only have time in the morning.

Keeping the same old sleep routine and expecting to feel different isn’t the answer. When you wake up in the morning, you want to feel ready to go and energized, not sleep deprived and hitting snooze.

Getting to bed hours earlier is very important. Ideally about 7-8 hours of solid sleep, this is not including the time it takes you to fall asleep. About 2 hours before bed, turning off all the lights, televisions and cellphones may just help you be able to fall asleep quicker.

如果你想变得更健康,保持活力,只需每天花 30 分钟的时间锻炼!

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