Buka uBrie Larson Beast ngendlela yakhe ngalesi sethi se-Bulgarian Split Squats

-Delile

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UCaptain Marvel abalandeli sebazi vele ukuthi kunezinselelo ezibonakala zimbalwa uBrie Larson angakwazi ukuzinqoba. Ukusuka kuma-400-pound hip throws kuya ku-100 sit-ups ngemizuzu emihlanu futhi kukala ngokoqobo intaba engamamitha ayi-14,000 njengeNBD, umlingisi uyazi into noma ezimbili ngokungena esimweni se-superhero.

Ngaphandle kokukhombisa ubungqabavu bakhe ezinkundleni zokuxhumana, u-Larson ubuye athembeke ngendlela eqabulayo mayelana nokuthi yini edingekayo ukuze aphumelele ekuqeqesheni umzimba okunzima. Kuvidiyo okwabelwana ngayo ngoLwesithathu ekhasini lakhe le-Instagram, uLarson uzwakala equma kakhulu kulo lonke iqoqo lama-squats aseBulgaria ngesikhathi esebenza nomqeqeshi osenesikhathi eside uJason Walsh. Ngesikhathi sokujuluka kwangoLwesithathu, u-Larson ubonakala enza ama-squats aphakeme ngemuva enesisindo esandleni ngasinye, ehlola ibhalansi yakhe, ukuqina, namandla. (Ngonyaka odlule, u-Chelsea Handler waze wagubha usuku lwakhe lokuzalwa lwama-45 ngalokhu kuvivinya umlenze wombulali.)

Uma ubudinga esinye isizathu sokuhlaba umxhwele ngokuqeqeshwa kukaLarson, uWalsh - osebenze no-Emma Stone - wengeze ngoLwesithathu ukuthi lo mlingisi oneminyaka engama-31 uthathe igxathu elikhulu ngesisindo esiphelele. "Lawa bekungamakhilogremu angu-45 futhi sithuthukele kumabhulokhi angu-65-pound kubantu abangashadile! 👏👏👏 kuhle," kubhala u-Walsh kumazwana wokuthunyelwe kuka-Larson ku-Instagram. U-Larson naye wayeziqhenya ngokudlula umkhawulo wakhe. "Ayibukeki ihle njalo kodwa ngibona sengathi iyamangalisa," uthumele i-video yakhe. (Kuhlobene: Amandla Ka-Brie Larson's Insane Grip Yiwo Wonke Ugqozi Lokujima Oludingayo)

UWalsh naye utshele Umumo ukuthi yena noLarson basebenze nama-dumbbells e-Powerblock nokuthi i-squat yaseBulgaria ehlukanisayo "iwumsebenzi omkhulu ngempela ukusebenzisa noma yikuphi ukungalingani emlenzeni ngamunye, kusiza ukudala amandla nokuzinza kwezinqulu."

Isigubhu saseBulgaria "sihlose yonke into: ama-quads, amathanga angaphakathi nangaphandle, imisipha, amankonyane, izinkalo nezinqe," kusho uCat Kom, umsunguli weStudio SWEAT OnDemand, ngaphambili Umumo. Uphinde wabiza lokhu kuzivocavoca ngokuthi "umbhubhisi wemilenze yonke" futhi watshela Umumo"akukho okungenza ngizwe ubuhlungu obenelisa kangaka ngosuku olulandelayo."

Ukugxila ngokweqiniso efomini kubalulekile uma ufuna ukuthola okuningi nge-Bulgarian split squat. Udinga ukuba nokuqina okuqinile okuyisisekelo futhi uqashe wonke amaqembu emisipha emikhulu emzimbeni wakho ophansi ukwenza lo msebenzi ngempumelelo. Ukuze ukwenze, buyisela unyawo lwakho emuva, ulibeke endaweni ephakeme, njengebhentshi lesisindo njengoba kukhonjisiwe kuvidiyo kaLarson. Ngenye inyawo etshalwe phambi kwakho, uzogobisa imilenze yomibili, ugcine isifuba sakho siphakanyisiwe, bese ucindezela isithende sangaphambili ukuze ume. Ukulandela isudi kaLarson, futhi ungabamba isisindo samahhala esandleni noma ngesitayela esisodwa sesisindo esisindayo phambi kwakho. Ungenza futhi lokhu kuhamba ngesisindo somzimba wakho nje. (Bheka lezi ezinye izivivinyo zosuku lomlenze abaqeqeshi abafuna ukuthi wengeze ekusebenzeni kwakho.)

Kwividiyo yangoLwesithathu, uLarson ukwazile ukwehlisa umlenze wakhe wangemuva kuze kube yilapho ithanga lakhe langaphambili lifana nomhlabathi - okungewona umsebenzi olula - ukubamba izingilazi zakhe ukuze aqondise umlenze wakhe omile ngaphandle kokuwukhiya endaweni yawo (cha-cha ngamadolo akho). Wenze ama-reps ambalwa ohlangothini ngalunye ngokuxhaswa okwengeziwe okuvela kuWalsh, obemjabulisa kuzo zonke izinyathelo zendlela, ngaphambi kokuhlala ebhentshini futhi ememezele ngokukhathala, "Ngivele ngabuka isikhala."

Lokhu kuvivinya umzimba ngamathanga namathanga akuyona ihlaya, njengoba kufakazelwa ukukhathala okumsulwa kukaLarson ekugcineni kwama-reps ambalwa. Yingakho abaqeqeshi beyithanda kakhulu, noPearla Phillips, umqeqeshi oqinisekisiwe nomnikazi weFit Body Transformations e-Epping, uNH ngaphambilini etshela uShape, "[AmaBulgarian split squats] ngeke anikeze imilenze yakho amandla nencazelo kuphela, futhi abandakanya nengqikithi yakho futhi usebenze ibhalansi yakho ngasikhathi sinye, "okukuvumela ukuthi" usebenze ngokuhlakanipha, ungabi nzima ngenkathi uvuna imiphumela engcono. "

Uma ufuna ukuzama ukuhamba kukaLarson uwedwa ngenkathi ufaka izinsimbi, zama iPowerBlock Sport 24 Adjustable Dumbbell System (Ithenge, $ 170, dickssportinggoods.com). Ngenkathi lezi zinsimbi zikhuphukela kumakhilogremu angama-24 kuphela, zilungele ukusebenza ngendlela yakho kuze kufike kwaLarson UCaptain Marvel izinga lamandla. Kuhle kakhulu uma ukhononda yonke indlela - noma yini edingekayo, bangane. Noma yini edingekayo.

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