Koliko dugo bi trebale trajati vježbe za ruke: Puno je kraće nego što mislite

Vježbe za ruke ne moraju trajati čak ni 30 minuta. Adrienne Rabena, lični trener i suosnivač fitness studija Barre Eclipse, na TikToku je otkrila koliko brzo možete "dobiti rezultate" kada dižete tegove.

"Ne treba vam više od osam minuta da postignete rezultate u vježbanju ruku", rekla je u videu.

Ona objašnjava da korištenje "malih tegova i velikog broja ponavljanja", kao i "slijed u krugu i progresivno opterećenje" (postepeno povećanje intenziteta treninga) čini da "super efikasno" utrošite vrijeme.

@barrewithadrienne Barre style arm work is the most efficient workout method I’ve tried. It takes around 8-minutes to hit all major muscle groups and create deep stabilizing strength in your shoulder girdle, too. In my classes we use light weights (2-5lb or 1-2.5 kg) alongside high-repetition and progressing difficulty to take our muscles to that max-out point several times within a short duration. I’m not kidding when I say I maxed out at least 5 times in that shoulder workout👆🏼 and I’ve been doing these workouts for over 10 years. It never gets easier (in the best way bc that means it’s working), and if it does start to feel easier, we create progressive overload by changing the variations so they are harder to sustain. If you’ve never tried a workout that is both SHORT and intense, yet accessible and body-affirming at the same time, I’m calling you in! You can try barre eclipse totally free in my bio. Use the filter feature to find so many workouts under 15-min too. These moves were from a recent Barre Live Hour called “Barre Math” and you can get just the arms portion if you want. y’all I am STILL feeling the burn from this one. Enjoy! #barreworkout #lowimpactworkout #armworkout #armworkoutforwomen #fitnessmyths ♬ original sound - Adrienne body-affirming barre

Video prikazuje šest vježbi koji rade na svakoj mišićnoj grupi u gornjem dijelu tijela. U međuvremenu, drugi videosnimci koje je objavila Rabena pokazuju kako ona preporučuje upotrebu lakših tegova za poboljšanje snage.

"Trik je u korištenju pokreta manjeg opterećenja, visokog intenziteta s velikim brojem ponavljanja. To stvara efekat vremena pod napetošću u vašim mišićima i svaki put vas vodi sve do sagorjevanja mišića", navodi.