I-4 Ihambisa U-Ariana Grande Ukugcina Izikhali Ezithambile, Ngokusho Komqeqeshi Wakhe

-Delile

• IGlute Bridge Skull Crusher (aka "The Harley")
• Isandiso Sentambo Esimile
• I-Dumbbell T-Raise
• Imile Reverse Cable Fly
• Buyekeza kwe-

U-Ariana Grande angahle abe mncane, kepha indlu yamandla ka-pop eneminyaka engu-27 ayisabi ukuya kanzima ejimini - umculi uchitha okungenani izinsuku ezintathu ngesonto esebenza nomqeqeshi wosaziwayo uHarley Pasternak.

UPasternak, osanda kushicilela inguqulo yakhe ebukeziwe New York Times incwadi yokupheka edayiswa kakhulu Ukusetha kabusha umzimba kokudla, utshela Umumo uhola iGrande ngezikhathi ezingama-30- kuya kwemizuzu engu-45 yokuqeqesha egxile emandleni nasethoning. Inqubo yabo ifaka ukunyakaza okuyisisekelo okuyisine ukugcina umzimba ongaphezulu kaGrande uqinile futhi ulinganisela: ama-glute bridge skull crushers (umsebenzi wesiginesha kaPasternak uwubiza nge- "The Harley"), izandiso zezintambo ezimile, i-dumbbell T -ises, nezintambo ezimile eziguqula izintambo.

Futhi sethembe: Ngenkathi kulula, lokhu kuhamba akulula. (Hlola inselele isimiso sakhe sokujima somzimba ophansi ukuze uthole ubufakazi.)

Yize lezi zivivinyo zingasetshenziswa ukwenza isekethe, u-Pasternak uthi uvame ukuhlakaza ukunyakaza okune ohlelweni lokujima lukaGrande isonto lonke. "Sigxila emzimbeni ongaphezulu kanye ngesonto, kodwa konke ukusebenza kuka-Ariana kugxile ekunyakazeni okunamandla okuthinta izingxenye eziningi zomzimba, ngakho-ke asilokothi sihlukanise iqembu elilodwa lemisipha isikhathi sonke," uyachaza. (Okuhlobene: 9 Wokuzivocavoca Okunzima Kakhulu Nokuhle Okuvela Kubaqeqeshi Bangempela)

Lezi zivivinyo ezine ziqondise emahlombe, ama-pecs, ama-lats, ama-rhomboids, ama-triceps, nama-deltoids, kuphawula umqeqeshi. Kodwa-ke, uPasternak uthi unciphisa ukusebenza kwe-biceps noGrande. "Ngokugwema ama-biceps, ama-triceps aba namandla, okulungele ukuma komzimba," kuchaza yena. "Ukuqinisa ama-triceps kubuyisela amahlombe akhe emuva, okumsiza ukuthi agcine ukuma okuqinile." (Okuhlobene: Amandla Wokuqeqesha Amandla Okuma Kahle)

Ngezansi, uPasternak wephula ukunyakaza ngakunye kokuzilolonga komzimba kaGrande ukuze ukwazi ukulandela ekhaya. Ngokuzivocavoca ngakunye, uncoma ukuthi ugcwalise amasethi amathathu we-15 reps uma umusha ekuphakamiseni izinsimbi. Uma uqeqesha amandla njalo, zama amasethi amane ama-20 reps, usho kanjalo. Futhi uma ungumpetha egumbini lesisindo, umqeqeshi uphakamisa ukuthi uhlose amasethi ayisihlanu kuye kwayisithupha ama-20 reps. Kungakhathalekile ukuthi yikuphi ukuphindaphinda, uPasternak uthi kufanele ngabe ulwela ukuqeda isethi ngayinye. Lokhu kufanele futhi kukusize ukukala ukuthi yisiphi isisindo ozosisebenzisa, uyanezela. (Bheka: Ungawakhetha Kanjani Ama-Dumbbells Wosayizi Ofanelekile Wokuzivocavoca Kwakho)

Khumbula ukuthi uzodinga ama-dumbbells, kanye nentambo kanye nezibambo zokuxhuma ukuze unamathisele kuma-cable pulleys. Futhi: Ukufudumala nokupholisa akubaliwe lapha, kodwa ungakhohlwa ukukufaka!

IGlute Bridge Skull Crusher (aka "The Harley")

A. Lala ubheke phezulu phansi amadolo egobile nezinyawo zibheke phansi. Bamba i-dumbbell esandleni ngasinye bese welula izingalo, ugcine izihlakala ziqondane ngaphezu kwamahlombe. Izindololwane zokugoba ukuze ama-dumbbells asondele kolunye uhlangothi lwekhanda. Lesi isikhundla sakho sokuqala.

B. Nweba izindololwane phezulu ukuze wenze isandiso se-triceps ngenkathi ngasikhathi sinye uqinisa umgogodla futhi uletha izinkalo ebhulohweni elikhazimulayo.

C. Misa isikhashana bese ucindezela phezulu bese ubuyela endaweni yokuqala. Lowo uyisikhulu esisodwa.

Isandiso Sentambo Esimile

A. Namathisela intambo ku-pulley yekhebula. Yima ubheke intambo bese uyibamba ngezandla zombili, ugcine ukubambelela kokungathathi hlangothi.

B. Hinge okhalweni ukuncika phambili kancane. Qala ukunweba izindololwane phansi.

C. Hlanganisa umnyombo bese uqhubeka nokunweba izindololwane kuze kube yilapho izingalo ziqonde phansi. Yima kancane bese ubuyela kancane endaweni yokuqala. Lowo uyisikhulu esisodwa.

I-Dumbbell T-Raise

A. Bamba i-dumbbell esandleni ngasinye bese ume ngezinyawo ububanzi behlombe, izingalo ngezinhlangothi, izintende zibheke phansi. Lesi isikhundla sakho sokuqala.

B. Gcina izingalo ziqondile, izintende zezandla phansi, futhi umgogodla ubambene, phakamisa ama-dumbbell ngqo ngaphambili aze afinyelele ukuphakama kwehlombe.

C. Ukugcina izingalo ziqonde, zikhiphele ezinhlangothini izintende zisabheke phansi. Buyela endaweni yokuqala, izingalo ngezinhlangothi. Lowo uyisikhulu esisodwa.

Imile Reverse Cable Fly

A. Setha ama-pulleys amabili wekhebula abhekene nomunye ngezibambo zesitrobho ekuphakameni kwesifuba. Yima phakathi kwamapulangwe izinyawo zihlukane ububanzi okhalweni.

B. Bamba isibambo sokudla ngesandla sobunxele nesibambo sobunxele ngesandla sokudla ukuze izingalo ziwele.

C. Qala ukuvula izingalo kuze kube yilapho zifana nomhlabathi. Qhubeka unweba kuze kube yilapho amahlombe ephiniwe ephindwe ndawonye.

D. Misa isikhashana bese ubuyela kancane endaweni yokuqala. Lowo uyisikhulu esisodwa.

Buyekeza kwe-