Izivivinyo UBrie Larson Azenzayo Ukuze Afinyelele Izinjongo Zakhe Zokufaneleka

-Delile

• Umsebenzi wesisekelo sikaBrie Larson
• Ukuphila Okukhulu Kakhulu Emhlabeni
• Isikwati esijulile
• Amahlombe uPendulum
• Ukuzungezisa Kwangaphandle kwebhendi
• Ipulangwe Elizayo
• I-Body Roll Flexion to Extension
• I-Single-Leg Hip Thrust Ebhentshini
• I-Banded single-Leg Eccentric Squat
• Indiza Yomlenze Owodwa
• Umugqa weSki
• Izelula
• I-Isometric Pull-Up Hold
• Buyekeza kwe-

UBrie Larson ubeziqeqeshela iqhaza azolibamba kwi UCaptain Marvel 2 nokwabelana ngezibuyekezo nabalandeli bakhe endleleni. Lo mlingisi phambilini wabelana ngenkambiso yakhe yokwelula nsuku zonke futhi waveza ukuthi uzibekele umgomo wokukwazi ukudonsa ingalo eyodwa. Manje, uyaqhubeka nokwabelana ngaphakathi ebheka isimiso sakhe sokufaneleka. (Okuhlobene: UBrie Larson Uvule Ngokuzethemba Akutholile Ekudlaleni UCaptain Marvel)

Indaba: Kokuthunyelwe kwakamuva kwe-Instagram, u-Larson wabelane ngevidiyo yakhe enza izikwele zamabhomu agqitshwayo ngebha elayishwe kakhulu. Ngemuva kokubethela abaphindaphindwayo abayisithupha, ungena kumdanso wokugubha kuvidiyo. U-Larson uphinde wabelana ngamavidiyo akhe enza imiphunga emile kwi-Exxentric kBox, enza ukushukuma kwengalo eyodwa, futhi wafinyelela leyo njongo yokudonsa ingalo eyodwa.

Yize konke okungenhla kukuhlaba umxhwele ukukubuka, uLarson ubuye wenza iphuzu lokwabelana ngomsebenzi omsizile wakhela lapho ekhona. Kwividiyo esiteshini sakhe se-YouTube, uLarson wabelane ngama-video avela esimisweni sokuzivocavoca esibonakalayo nomqeqeshi wakhe uJason Walsh. Kuyo yonke le vidiyo, uWalsh noLarson bagcizelele ukuthi yize lezi zivivinyo zingahle zingabi nayo into engu- "wow * yezinye izinyathelo, zibalulekile ekubekeni isisekelo sokuzivocavoca okuthuthuke kakhulu. (Okuhlobene: Ukuzivocavoca Kokuqala KukaBrie Larson Ekuhlukanisweni Nesifo Esaziwa Kakhulu Oyoke Usibuke)

Kule vidiyo, uLarson uthe phambilini, ubehlanganyela kuphela "izingoma ezinkulu kakhulu" zokuzivocavoca kwakhe nabalandeli bakhe kunokuba abelane konke izivivinyo ezimsizile ukuthi akhe kuleyo minyakazo yokubukisa. "Kepha abaqondi ukuthi empeleni siqale ngayo yonke le minyakazo eyisisekelo, elula ngaphambi kokuba sithole lelo phuzu, futhi ngesinye sezizathu esenza sakhe ukuqina okukhulu futhi wakwazi ukulimala," wengeza uWalsh .

Uma ufuna ukusebenzisa okunye kokuzivocavoca okuyisisekelo kukaLarson lapho usebenzela izinhloso zakho, nakhu ukuphazamiseka kokuthi ungakwenza kanjani ngakunye. (Kuhlobene: U-Brie Larson Wabelane Ngezindlela Zakhe Azikhonzile Zokuqeda I-Stress, Uma Uzizwa Ukhungathekile, Futhi)

Umsebenzi wesisekelo sikaBrie Larson

Isebenza kanjani: Qedela umsebenzi ngamunye njengoba kukhonjisiwe.

Uzodinga: isethi ekhanyayo yama-dumbbells, ibhande elikhulu lokumelana ne-loop, ibhulokhi engu-2 "yoga, ibhentshi, umshini weSkiErg, kanye nebha yokudonsa.

Ukuphila Okukhulu Kakhulu Emhlabeni

A. Yima ngezinyawo ezinqamuleze ububanzi bese ungena emgodini womgijimi ojulile, uletha umlenze wesobunxele phambili futhi ugobe kuma-90 degrees, umlenze wesokudla uqonde ngedolo phansi.

B. Beka isandla sokudla sibheke phansi ngokuhambisana nesithende sobunxele.

C. I-twist torso evulekile ngakwesobunxele bese ufinyelela ingalo yangakwesobunxele phezulu esibhakabhakeni. Bamba cishe imizuzwana emi-5.

D. Letha isandla sobunxele phansi ngaphakathi kwesikhumba sangakwesobunxele, uwise indololwane phansi; hlala lapho imizuzwana emi-5. Phequlula uvule futhi ufinyelele esibhakabhakeni futhi ukuze uqale i-rep elandelayo.

Yenza izikhathi ezingu-15. Shintsha izinhlangothi; phinda.

Isikwati esijulile

A. Izinyawo zakho zibanzi zibanzi kune-hip-wide apart, ukudweba izinzwane nezithende.

B. Yehla kancane uye endaweni eyisikwele ephansi izintende zenhliziyo nesifuba ziphakanyisiwe. Sebenzisa izindololwane ukuze uphushe amadolo ngobumnene.

Adonse umoya okungenani kathathu.

Amahlombe uPendulum

A. Yima ngezinyawo ububanzi bokubheka okhalweni, uphethe i-dumbbell engasindi esandleni ngasinye, izingalo ziqonde ezinhlangothini, izintende zibheke phakathi. Uguqe ngamadolo kancane, hinge isicubu esicaba phambili kusuka okhalweni. Lesi isikhundla sakho sokuqala.

B. Gcina i-torso inganyakazi futhi izingalo ziqondile, phakamisa isisindo phezulu kuze kube yilapho ama-biceps egona izindlebe. Yehla kancane endaweni yokuqala.

Yenza 1-2 amasethi ama-30 reps.

Ukuzungezisa Kwangaphandle kwebhendi

A. Bamba imikhawulo emibili yebhande lokumelana, ulibambe phambi komzimba.

B. Ukugcina izingalo ziqondile, donsela ibhendi kude ngangokunokwenzeka, ucindezela ndawonye amahlombe. Misa kancane, bese udedela ukungezwani ukuze ubuyele ekuqaleni.

Qhubeka nokudonsa ibhendi uvule futhi uyeke imizuzwana engama-60.Yenza amasethi ama-3.

Ipulangwe Elizayo

A.Lala ohlangothini lwesobunxele uguqile ngamadolo uqonde, indololwane yesobunxele ilele ebhulokini le-yoga.

B.Phakamisa umzimba phezulu endololwaneni yesokunxele nasengalo, unyawo lwesokudla luphambi konyawo lwesokunxele.

C.Phakamisa izinkalo kuze kube yilapho umzimba wakhe umugqa oqondile kusuka emaqakaleni kuya emahlombe.

D.I-brace abs bese uphefumulela phezulu isikhathi sokuzivocavoca ipulangwe.

Bamba imizuzwana engama-30 kuye kumzuzu owodwa.

I-Body Roll Flexion to Extension

A. Lala ubheke phezulu phansi imilenze nezingalo ziqondile. Bamba izingalo ziqonde ngenhla kwekhanda. Phakamisa imilenze phansi bese uhlikihla kancane umlenze phezulu ukuze iqolo eliphansi kuphela nezinqe zithinte phansi, udale indawo "yokubamba engenalutho". Gcina imilenze yakho, izinqe, ne-abs iqinile futhi iqinile, inkinobho yesisu idwetshiwe.

B. Ukusuka kule ndawo, gingqa kancane uye ohlangothini ngaphandle kokuvumela izingalo noma imilenze ukuthinta phansi. Bamba, bese uqhubekela esiswini uze ufike endaweni ebheke phezulu "superman".

C. Bamba, bese ugoqa ubuyele endaweni yokuqala "yokubamba okuyize", ngaphandle kokuvumela imilenze noma umzimba ukuba uthinte phansi.

Roll kusuka ekubambeni okuyize ukuya endaweni ephezulu kunama-10 ukusuka kwesokudla, bese uphinda izikhathi eziyi-10 ukusuka kwesobunxele.

I-Single-Leg Hip Thrust Ebhentshini

A. Izindolwana zokuphumula ebhentshini. Imilenze yokuhamba iphume kuze kube amadolo agobile cishe ngama-degree angama-90 nezinyawo zibekwe ngqo ngaphansi kwamadolo. Phakamisa ama-hips ukuze umzimba wakhe umugqa oqondile kusuka emadolweni kuya emahlombe.

B. Gcina idolo langakwesokudla ligobe ngamadigri angu-90, phakamisa umlenze wesokudla ukuze ulethe idolo elingakwesokudla ngaphezu kwenqulu. Gcina umlenze wesokudla uphakanyisiwe, izinqe ezingezansi zibheke phansi, bese uphusha isithende esingakwesokunxele ukuze ucindezele izinqulu zibuyele phezulu. Lowo uyisikhulu esisodwa.

Yenza amasethi ama-3 ama-reps ayi-12 kuye kwangama-15 ohlangothini ngalunye.

I-Banded single-Leg Eccentric Squat

A. Yima ngobude bomlenze kude nebhentshi, ubheke kude, ngebhande lokumisa elingasetshenziswa eliboshwe emlenzeni wangakwesokudla. Nweba umlenze wangakwesobunxele emuva ukuze uvumele phezulu konyawo kuhlale ebhentshini.

B. Yehla kancane kancane kuze kube yilapho idolo langemuva lizulazula ngenhla nje kwephansi. Bamba ezansi imizuzwana emi-3. Shayela phezulu phezulu ngokubala okukodwa.

Yenza ama-reps ayisithupha kuya kwangu-8. Shintsha izinhlangothi; phinda.

Indiza Yomlenze Owodwa

A. Ebhekene nebhentshi lakho, yima ngomlenze wesobunxele uphakamise umlenze wangakwesokudla, idolo langakwesokudla ligobile nge-engela engama-90 degree. Thambisa idolo lakwesobunxele kancane ukuze ushise imisipha yomlenze, uhlanganyele umlenze wesobunxele ukuze uzinze, futhi ulinganise okhalweni phansi.

B. Hinge phambili okhalweni njengoba welula umlenze wangakwesokudla ngemuva kwakho, ubamba ithanga langakwesokudla bese uqhakaziza futhi uguquguqula unyawo lwesokudla.

C. Beka izandla ebhentshini ukuze uthole ukuzinza okwengeziwe, uma uthanda. Zungezisa i-torso kwesokudla ukuvula inqulu yangakwesokudla. Nweba ingalo yesokudla iqonde phezulu bese ubheka phezulu ngaseminwe. Bamba ukuphefumula oku-3 kuya kwemihlanu.

D. Letha ingalo yesokudla phansi bese uphendukisa i-torso kwesokunxele, uphakamise ingalo yesokunxele phezulu ubheke ophahleni, bese ubheka phezulu eminweni yesobunxele.

Bamba ukuphefumula okungu-5. Phinda ukuma ngakolunye uhlangothi.

Umugqa weSki

A. Bamba isibambo esisodwa somshini weSkiErg esandleni ngasinye. I-hinge torso phambili ngokugoba okuncane emadolweni kanye nomhlane nentamo engathathi hlangothi.

B. Gcina amahlombe ephakeme kunezinqulu futhi okhalweni ephakeme kunamadolo, futhi udonse izibambo phansi nasemuva. Khulula ukubuyisa izibambo ngaphezulu.

Khetha ibanga eliphakathi kuka-500m no-750m bese wenza imizuliswano engu-5-8, uphumule imizuzu engu-1-2 phakathi komzuliswano ngamunye.

Izelula

A. Qala ngokuguqa ngamadolo abanzi ngokwanele ukulingana isihlunu phakathi kwamathanga. Khasa izandla uye phambili bese wehlisa isifuba endaweni yengane, ugcine izingalo zinde futhi uvumele ikhanda nentamo ukuthi zidedele. Hlala lapha ukuphefumula oku-5 kuya kweyishumi.

B. Gingqa ukuze ulale ngomhlane uvule imilenze. Phakamisa umlenze wesokudla, guqa idolo langakwesokudla, bese ugone umlenze wesokudla izingalo esifubeni imizuzwana emi-5.

C. Phakamisa umlenze wesokunxele uqonde kusilingi (noma uphakame ngokusemandleni), gobisa idolo lakwesokudla uphumele ngaphandle, bese ubeka iqakala langakwesokudla ngokumelene nequad yesokunxele. Hambisa isandla ngemuva komlenze wesobunxele bese udonsa umlenze wesobunxele uwubhekise emzimbeni. Bamba imizuzwana engu-15.

D. Qondisa imilenze yomibili, bese ugobela idolo lakwesokudla ngaphandle bese unqamula iqakala langakwesokudla uye ngaphandle kwedolo lesokunxele. Ukugcina ihlombe langakwesokudla emhlabathini, imilenze engezansi kwesobunxele iye phansi. Bamba imizuzwana engu-15, bese uphinda izinyathelo B-D ngakolunye uhlangothi.

I-Isometric Pull-Up Hold

A. Bamba ibha yokudonsa ngokubamba okungathathi hlangothi (izintende zibhekane) bese uthatha isikhundla se "hang hang", izingalo zinwetshiwe ngokuphelele.

B. Gobisa amadolo esifubeni. Cindezela ama-lats ngenkathi ugoba izingalo ukudonsela umzimba ngaphezulu kwebha ngenkathi ugcina izindololwane eduze nezinhlangothi. Letha isilevu sakho phezu kwebha, bese ubamba umzuzu owodwa, bese wehla kancane uye phansi lapho uqala khona.

Buyekeza kwe-