Imisipha ka-Camila Mendes ’Ab ishintsha ngokoqobo le vidiyo yokuzijwayeza

-Delile

• Buyekeza kwe-

UCamila Mendes akahlali abelana ngokuthunyelwe kokuqina ezinkundleni zokuxhumana. Kepha lapho enza, bayayihlaba umxhwele i-AF. Ngempelasonto yamaholide, i- Riverdale inkanyezi ithumele uchungechunge lwamavidiyo ku-Instagram Story yakhe emkhombisa ukuthi uchoboza isethi yemigqa yokuhlubuka eyimbumbulu esimweni sebhere - ukuzivocavoca umzimba okugcwele okuzokukhathaza ngokubuka nje.

Kumavidiyo, kuyacaca ukuthi uMendes unenkinga yokuthola amandla ngokuhamba, kepha usakwazi ukuqeda isethi yakhe (ngefomu elifanele, hhayi ngaphansi). Ngemuva, ungezwa umqeqeshi kaMendes, u-Andrea "LA" Thoma Gustin, emjabulela. "I-abs yakho njengamanje - i-abs yensimbi," kusho uThoma Gustin ngenkathi esondeza imisipha edlikiza esiswini sikaMendes. (Related: UCamila Mendes Ukuthola Kanjani Ukuthula Phakathi Nobhubhane)

Uma ucabanga ukuthi lokhu kuvivinya umzimba kubukeka kunzima, kungenxa yokuthi kunjalo. Imigqa yokuhlubuka kaDumbbell iyinhlangano eyinhlanganisela evutha imisipha eminingi emzimbeni wakho, kusho uBeau Burgau, ingcweti eqinisekisiwe yamandla nezimo (C.S.C.S.) nomsunguli weGRIT Training. Ngokuyinhloko, ukuvivinya umzimba kusebenza umzimba wakho ongaphezulu, ikakhulukazi ama-lats akho, ama-biceps, nomhlane ongenhla, kuchaza uBurgau. Kepha ukuma kwebhere, okudinga ukuthi ugobise amadolo akho ngenhla komhlaba, futhi kusebenze ama-quads akho nomgogodla wakho - womabili akusiza uzinze, uyanezela.

Ngenkathi ukuvivinya umzimba kungadluli njengokuhamba kwe-cardio, kusazobuyekeza izinga lokushaya kwenhliziyo yakho njengoba kuvivinya ukukhuthazela namandla, kuphawula uBurgau. "Ukubamba lesi sikhundla ngobuso, ngisho nangaphandle kwesisindo, kwanele ukwenza inhliziyo yakho ishaye," kuchaza yena. "Lapho ungeza ama-dumbbell ekuxubeni, ngokuqinisekile uzothola umjuluko wakho." (Okuhlobene: Okufanele Ukwazi Ngokuzivocavoca Nge-Eccentric, Concentric, ne-Isometric)

Ngokuhambisana nokuzinza, ukufaka umnyombo wakho kubalulekile uma kukhulunywa ngokugcina ifomu phakathi nalokhu kuvivinya umzimba, kusho umqeqeshi. "Umnyombo wakho kufanele uhlanganyele ukuze umhlane wakho ube mpo ngokuphelele," kuchaza uBurgau, eqaphela ukuthi uMendes "uzipholela" ifomu kumavidiyo akhe. “Ifomu lakhe yikhona okufanele ngabe uphokophele kukho,” usho kanje.

Izinqulu namahlombe akho nawo kufanele kuhlale kuyisikwele, futhi ukunyakazisa izinhlangothi wu-no-cha omkhulu, kunezela uBurgau. "Uma wenza lawa maphutha ayisisekelo, kungenzeka ukuthi usebenzisa isisindo esiningi kakhulu," usho kanje. "Akunamahloni ngokuqala kancane futhi wakhe indlela yakho." (Nakhu ukuthi ungayilungisa kanjani ifomu lakho lokuzivocavoca ukuze uthole imiphumela engcono.)

Ukuze wenze indlela yakho yokunyakaza, uBurgau uncoma ukuqala ngokuhlala imigqa emi mpo usebenzisa ibhande lokumelana. Khona-ke, uma usuzizwa unamandla ngokwanele, ungakwazi ukuphothula imigqa egobile, usebenzisa ibhentshi ukuze uthole usizo uma kudingeka, uyanezela. Uma ngaleso sikhathi, ungazizwa ulungele inguqulo ka-Mendes yokujima, enye indlela yokulungisa iwukuvele uwise amadolo akho phansi esikhundleni sokuwahambisa phezulu, kuphakamisa uBurgau. (Okuhlobene: Ingabe Kunendaba Ukuthi Wenza Kanjani Ukuzivocavoca Ekuzivocavoca umzimba?)

Sekukonke, into ehamba phambili ngalokhu kuvivinya umzimba ukuthi inemisebenzi ehlukahlukene - empeleni, iBurgau ithi ifanelwe indawo kukho konke ukusebenza kwakho. "Ngokwami ​​ngiyakuthanda ukufaka lesi sinyathelo emakilasini ami lapho ngigxile ekuqeqesheni amandla, kepha futhi nangesikhathi sokuzivocavoca nge-HIIT," kuchaza yena. "Kodwa uma ufuna ngempela ukukhulisa imiphumela, kungukuzivocavoca okuhle ukwengeza osukwini lapho ugxile emandleni omzimba ogcwele noma wenza ukuzivocavoca umzimba okuphezulu okugxile emuva nakuma-biceps."

Buyekeza kwe-