Yintoni iSicwangciso sokuSebenza sikaJennifer Aniston sika-'15-15-15'-kwaye ngaba sisempilweni?

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UJennifer Aniston unyanisekile ngokumangalisayo Umhlobo . Uzinikele ngokungenathemba kuye i-collagen peptides kwaye ngokuzingca iqala ntsasa nganye ngeglasi yamanzi ashushu elamuni. (Jonga isitya esipheleleyo malunga into etyiwa nguJennifer Aniston ngosuku apha .)

indawo esempilweni ye-ramen noodles

Ukwasisidalwa somkhwa xa kufikwa kwiinxalenye eziphambili zendlela yakhe yokomelela. Ukongeza kwi-yoga yakhe…

… umdlali weqonga oneminyaka engama-53 ubudala uyafunga kwaye abambelele kwinto ayibiza ngokuba 'yam 15-15-15,' uyacacisa. InStyle NgoSeptemba 2021 udliwano-ndlebe olungaphandle.

Yintoni isicwangciso sokusebenza sikaJennifer Aniston sika-'15-15-15'?

Nokuba uwushukumisa njani umzimba wakhe, nangona kunjalo, u-Aniston uthi kunyanzelekile yonke imihla: 'Ndifuna uhlobo oluthile lwentshukumo, nokuba yimizuzu nje eli-10 ngosuku kwitrampoline,' wongeza InStyle .

Esi sicwangciso, phakathi kwezinto azithandayo, sibandakanya 'i-15-minute spin, elliptical, run.' Kwaye emva koko, 'sisikolo esidala: ndiyakwazi ukuzisukela kwindawo yokuzivocavoca,' uqhubeka uAniston.

Iiseti ezintathu zemizuzu eli-15 yeshifti koomatshini be-cardio ezahlukeneyo zibonakala zinokwenzeka ngendlela emangalisayo, nakwabo bethu (✋) abangalungiswanga kakuhle njengo-Aniston. Ukwenza oku yonke imihla, okanye iintsuku ezine ngeveki, kuya kudibana Izikhokelo zokuziqhelanisa nomzimba zoMbutho wezeMpilo weHlabathi , ecebisa ubuncinci imizuzu ye-150 yomsebenzi we-aerobic ophakathi ngeveki. (Bakwacebisa iintsuku ezimbini zoqeqesho lwamandla omzimba opheleleyo-funda ngakumbi kweso sihloko.)

Ke ngaba le 3-Times-15 iCeba sisilumko?

'Ndiyayithanda indlela ye-15-15-15 ngosuku lwakho lwe-cardio,' utsho uLauren Reid, umqeqeshi wobuqu oqinisekisiweyo e-Orange County, California, kunye Hamba Xpro ye Xponential . 'Le yindlela entle yokunciphisa impembelelo, umngeni kumaqela ahlukeneyo emisipha kwaye ugcine ukuzilolonga kwakho kusitsha ukuze ungatshisi kwimizuzu engama-45 ye-cardio ethe ngqo usebenzisa indlela enye,' okufana ne-treadmill okanye umatshini wokubheqa.

Isimbo soqeqesho esinqamlezayo sikwangumbono oqaqambileyo ukuba ujonge ukunciphisa umngcipheko wokwenzakala. Ngokuxuba izinto, awuyi kucela umngeni kumaqela ahlukeneyo emisipha kuphela, kodwa uya kubanakho ukuthintela imiba yokusebenzisa ngokugqithiseleyo enokuthi ivele ukuba, uthi, uguqa kwi-treadmill okanye indlela yemizuzu engama-45 ngosuku emva kosuku. .

Kwakhona kunokuba yingenelo nasengqondweni ukuba nawe kufumanisa kulucelomngeni ukuziva unomdla wokuzilolonga . Ukwahlulahlula i-cardio ibe yi-'nuggets' ezintathu zemizuzu eli-15 kunokwenzeka ukuba uzive ufezekiseka ngakumbi kunokugqiba umceli mngeni ofanayo kangangemizuzu engama-45 ngaphandle kokuyeka.

Njengokuba abaqeqeshi bemba i-15-15-15, ishiya ezinye izinto ezinqwenelekayo.

Yintoni engekhoyo kuMsebenzi we-'15-15-15'

U-Aniston unqwala kumbono wokuphakamisa iintsimbi ngaloo 'leqa ejimini', kwaye iingcali zokomelela ziyavuma ukuba bubulumko—kwaye buyimfuneko—ukongeza. (ICYMI, uqeqesho lobunzima lunokubaluleka ngakumbi kunemisebenzi ye-aerobic yakho impilo yentliziyo , ingozi yomhlaza kunye nantoni na enokwenzeka imisebenzi yokunciphisa umzimba .) Ngoko ke ukudibanisa kwimithambo efana nale 10 iintshukumo zokwakha ukuzithemba inokuba luncedo ekumeni kwakho, amandla akho kunye nobomi bakho obude.

Siye sacofa uReid ukuyila indawo yakhe yokuzivocavoca yeveki okanye ukuzilolonga ekhaya inkqubo esebenzisa umceli mngeni womzimba ka-Aniston weBFF:

UMvulo:15-15-15 cardio ULwesibini:Imizuzu engama-30 yoqeqesho lokuxhathisa ULwesithathu:Imizuzu engama-30 ye iyoga ULwesine:15-15-15 cardio ULwesihlanu:Imizuzu engama-30 yoqeqesho lokuxhathisa UMgqibelo:Usuku lokuzonwabisa olusebenzayo (umzekelo, ukwenza igadi, ukuhamba, umdlalo wegalufa okanye intenetya okanye ukunyuk' intaba) ICawe:Usuku lokuphumla olupheleleyo

Akukho elliptical, i-spin bike okanye i-treadmill? Akhongxaki; kwa le filosofi inye inokwenziwa ngokwezifiso kunye nezinye iinketho ze-aerobic ezifana nokutsiba intambo, ukukhwela ibhayisekile okanye ukubaleka ngaphandle, ukutshintshana kwemizuzu yokutsiba iijack, i-push-ups kunye ne-squats (imijikelo emi-5 yomzuzu omnye unye) okanye nayiphi na enye indlela ye-cardio oyithandayo.

Ubungakanani bentsapho ka wendy

Ukugcina ingqondo evulekileyo, eguquguqukayo ikwabalulekile ukuba uthi nkxu uzwane lwakho ekusebenzeni. A epheleleyo 45 ukuya konke-out kwakhona a ininzi kubaqalayo.

Iyafana neyethu ukuzilolonga ukuhamba kwabaqalayo , U-Reid ucebisa ukuba abaqalayo 'bafumana isantya esisezantsi kwaye badibanise ukuphumla kokukhanya. Zama umzuzu om-1 kwindawo yakho etofotofo elandelwa yimizuzwana engama-30 kumzamo ophakathi nobunzima. Phinda oku amaxesha ali-10, emva koko uye kumatshini olandelayo [okanye enye indlela ye-cardio] kwaye wenze okufanayo, 'utsho. 'Ukuba ufuna ukuphumla okongeziweyo, ungazongeza iinzame zakho ezisisiseko. Uqeqesho lwexeshana aluzukwenza umthambo ugqithe, kodwa luya kwandisa iziphumo zakho.'

Njengoko usakha kweso siseko se-cardio, nyusa i-ante ngokutshintshanisa umzuzu we-1 ngesantya esiqhelekileyo, ulandelwa ngumzuzu we-1 ngesantya esinzima. Phindaphinda amaxesha asixhenxe, emva koko ugqibezele nge-30-yesibini yonke i-sprint ngaphambi kokuba ubambe umoya wakho ngokuphumla kwe-30-yesibini ngaphambi kokuba ujikeleze kwinketho ye-cardio elandelayo.

'Ungalandela le pateni efanayo nangawuphi na umsebenzi we-aerobic, kwaye uya kuba yi-toast (ngeyona ndlela ingcono!),' ucebisa uReid.

Umgca ongezantsi

Ngokufana nezo ntengiso ze-retro ezithi i-cereal 'iyinxalenye yesidlo sakusasa esipheleleyo,' i-15-15-15 ka-Jennifer Aniston yokuzilolonga inokuba yinxalenye yendlela yokuzilolonga epheleleyo. Ukuba usebenzisa impilo efanelekileyo, amandla, ukuguquguquka, ixesha elide kunye nokuthintela ukulimala, nangona kunjalo, kubalulekile ukuxuba ukuguquguquka kunye noqeqesho lokumelana-nokuphumla.

Inkqubo yokuxuba kunye ne-match Reid eyilwe (ngasentla) 'ibonelela ngendibaniselwano ye-cardio esebenzayo kunye noqeqesho lwamandla ekunzima ukubetha xa ujonge ukwakha umzimba owomeleleyo kodwa obhityileyo. Eyona nto ibalulekileyo kukunganeliseki nge-cardio elula, ekruqulayo, ”utshilo uReid. 'Kufuneka udibanise isantya kunye neendlela ukuze usebenze ngokufanelekileyo tshisa iikhalori kunye namafutha etotshi . Akukho nto imbi ngaphezu kokwenza i-cardio kwaye ungafumani iziphumo ozilandelayo!'

Okulandelayo: Imisebenzi eyi-9 eyothusayo etshisa iikhalori ezininzi njengokuhamba kwemizuzu engama-30

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