Umqeqeshi kaGal Gadot noMichelle Rodriguez Wabelana Ngokuzivocavoca Kwabalingani Bakhe Abazithandayo

-Delile

• I-No-Equipment Partner Workout
• Isifunda 1
• Ukuhamba uLunge
• Ukushaywa Ngesandla ngeDolo Tuck
• Hold Hold
• Isifunda 2
• Ama-skaters
• Ibhala
• "Isihlibhi" Push Partner
• Isekethe 3
• Isifuba Push nge Rotation
• Donsela Emuva Ngokuzungezisa
• Ukukhuphuka Kwamuva
• Buyekeza kwe-

Ayikho into enjengosayizi ofanayo uma kukhulunywa ngokuqina, kepha kuphephile ukucabanga ukuthi ukuzivocavoca umzimba okufanele iWonder Woman uqobo kungaba yindlela enhle umuntu angayicabangela. UGal Gadot, inkanyezi ye-superhero franchise kanye nomuntu othanda impilo yonke ngokuzungezile, uthemba ukuqeqeshwa kwakhe kumuntu oyedwa: UMagnus Lygdback, umqeqeshi womuntu siqu kanye nesazi sokudla okunomthwalo wokuthola uBen Affleck ukuba alwe I-Justice League kanye nokukhuthaza ama-A-listers kufaka phakathi uKaty Perry noHarry Styles ejimini.

Kuleli hlobo, iLygdback ibambisene neMichelob ULTRA ukukhuthaza ama-non-celebs ukuthi asebenze ngohlelo olubizwa nge-ULTRA Beer Run, oluvumela abenza izivivinyo ukuthi benze imali kumamayela abo, ama-squats, amapulangwe, nokuningi ngeziphuzo zabantu abadala mahhala - kuzwakala njengokuwina- ukunqoba. Futhi ngezansi, wabelana ngokujima okukhethekile komngane okuklanyelwe noma ubani ofuna ukukhulisa isimiso sakhe ngokunyakaza kwamandla we-Wonder Woman-esque.

"Lokhu kungukuzivocavoca komzimba womlingani ogcwele - ayikho imishini edingekayo - engenziwa noma kuphi lapho kunesikhala esanele sokuhambahamba," kusho uLygdback. "Lokhu kuzivocavoca kozakwethu kumayelana nokuqeqesha nokusizana. Akuyona impi phakathi kwakho nozakwethu. Kufanele ubeke ukumelana okuningi njengoba udinga kodwa khumbula ukuthi akumayelana nokuwina! Lokho kungukhiye wokuzivocavoca ophumelelayo kozakwethu." (Okuhlobene: Kungani Ukuba neFitness Buddy Yinto Engcono Kakhulu)

Ukulungele ukuthola amandla akho amakhulu? Bamba i-pal bese uqala ukusebenza ngalokhu kukhuthazwa okwenziwe nge-celeb, okwenziwe ngongoti, okungekho mbumbulu.

I-No-Equipment Partner Workout

Ungakwenza kanjani: Ingabe ukuhambisa ngakunye kusifunda sokuqala ngenani lama-reps akhonjisiwe. Phinda isifunda izikhathi eziphindwe kathathu ngomzuzu owodwa wokuphumula phakathi kwamarounds. Bese, dlulela kumjikelezo olandelayo bese uphinda. Qaphela: Ngenkathi uzokwenza konke ukuzivocavoca kanye nomlingani wakho, akuzona zonke izivivinyo ezidinga ukuthi umlingani aqedele.

Okudingayo: Nada, okuyiyona phuzu.

Isifunda 1

Ukuhamba uLunge

A.Yima izinyawo zihlukene ngobubanzi bamahlombe.

B. Dlulela phambili ngonyawo lwesokudla bese ugoba idolo ungene ku-engela engu-90 degree, ungena emgodini ophambili.

C. Phusha ngesithende sangakwesokudla ukuze ubuyele endaweni yokuma. Phinda, uqhubekela phambili ngonyawo lwesokunxele. Qhubeka ushintshe eminye imilenze njengoba "uhamba" phambili.

Yenza ama-reps angama-20; 10 ngakunye.

Ukushaywa Ngesandla ngeDolo Tuck

A. Qala endaweni ephezulu yamapulangwe, izintende ziphansi ngqo ngaphansi kwamahlombe, ziqinile. Ozakwethu kufanele babhekane.

B. Finyelela isandla sobunxele uye kwesokudla sozakwethu abaphezulu. Ngenkathi ufinyelela ingalo yesobunxele phambili, tuck kwesokudla esifubeni ukuze uhlanganyele umongo.

C. Setha kabusha isandla nezinyawo. Phinda ngakolunye uhlangothi, welula ingalo yesokudla phambili bese ushuna idolo kwesokunxele. Qhubeka nokushintshana.

Yenza ama-reps angama-20.

Hold Hold

A. Lala emuva ngomgogodla ohlanganyele kanye nesinqe esivikelekile ukuvikela emuva okuphansi.

B. Yelula izingalo zombili phezulu, ama-biceps ngezindlebe, nemilenze enwetshiwe. Hambisa yonke imilenze ngenhla kwephansi. Cindezela ubuyele phansi phansi.

Bamba imizuzwana engama-45.

Isifunda 2

Ama-skaters

A. Yima ngezinyawo ububanzi bokubanda ehlombe. Shintsha isisindo emlenzeni wesobunxele, uguqe ngamadolo ukwehlisa okhalweni ngamasentimitha ambalwa bese uwela unyawo lwesokudla ngemuva kwesokunxele, uzulazule phansi.

B. Phusha unyawo lwesobunxele futhi uboshwe kwesokudla, yehla kancane ngokugoba umlenze wangakwesokudla, ushwiba unyawo lwangakwesokunxele ngemuva kwayo.

C. Misa isikhashana, bese uphinda ukunyakaza, kulokhu ucindezela ngomlenze wesokudla bese ufika ngakwesobunxele. Qhubeka "ngokushibilika" kwesokunxele kuya kwesobunxele.

Yenza isamba sokuphindaphinda okungu-20; 10 ohlangothini ngalunye.

Ibhala

A. Qala endaweni yepulangwe eliphezulu izintende phansi.

B. Yiba nomlingani abambe amaqakala akho, uphakamise imilenze yakho ezingeni labo le-hip. Izandla zakho ziyohlala phansi.

C. Hamba izandla uye phambili, ugcine umgogodla uqinile futhi unganyakazi ngokushesha. Ukubekwa kwesundu ngakunye kuyisikhulu esisodwa. Yenza izikhathi ezingu-20 ngaphambi kokushintsha izikhundla nozakwethu.

Yenza ama-reps angama-20.

"Isihlibhi" Push Partner

A. Umlingani wobuso, bese ubeka izandla emahlombe abo uncike kuzo nge-45-degree angle.

B. Dlulela phambili njengoba bemelana nawe, usebenzisa umzimba wabo ophansi nengqikithi yabo ukuze bahlale beqinile futhi beqondile. Iya phambili ngokusemandleni ngezinyathelo ezingu-20 ngaphambi kokushintsha izikhundla nozakwethu.

Yenza ama-reps angama-20.

Isekethe 3

Isifuba Push nge Rotation

A. Umlingani wobuso nomlenze wesobunxele phambili, nomlenze wangakwesokudla emuva, ngamadolo womabili agobile kancane. Uzosebenza njengozakwethu 1. Uzakwethu 2 kufanele abonise ukuma kwakho nesimo sakho.

B. Bamba isandla sokudla sika-Partner 2 Uzakwethu 1 uzodonsa indololwane yesokunxele emuva ekuphakameni kwehlombe, enze isibhakela ngesandla, kucishe kube sengathi ulungiselela ukukhulula umcibisholo emnsalweni. Uzakwethu 1 welulela ingalo yangakwesokudla phambili, futhi nasekuphakameni kwamahlombe, ukuze abambe isandla sokudla sikaPartner 2. Izingalo zikaPartner 2 kufanele zifane nezakho.

C. Usebenzisa izandla ezixhunywe kwesokudla, i-Partner 1 iphusha njengoba u-Partner 2 emelana, kwakheka ukumelana nokungezwani ekunyakazeni kokunyakaza; jikelezisa okhalweni njengoba uphusha. Phusha kuze kube yilapho ingalo yesokudla kazakwethu 1 inwetshiwe futhi ingalo kazakwethu 2 igobile.

D. Bese Uzakwethu 2 ephusha njengoba Uzakwethu 1 ephikisa. Lokhu kudala uhlobo lokusaha kokunyakaza.

Yenza ama-reps angama-20; 10 ngakunye.

Donsela Emuva Ngokuzungezisa

A. Umlingani wobuso nomlenze wesobunxele phambili, nomlenze wangakwesokudla emuva, ngamadolo womabili agobile kancane. Uzokwenza njengozakwethu 1. Uzakwethu 2 kufanele alingise ukuma kwakho.

B. Bamba isihlakala sangakwesokudla somlingani wakho ngesandla sokudla. Izingalo ezingakwesokunxele zozakwethu zikhululekile futhi ziphakanyiselwe ekuphakameni kwamahlombe.

C. Ngokufana nokunyakaza kokusaha kokuzivivinya kwangaphambilini, Partner 1 udonsela emuva ingalo yangakwesokudla (njengokulungiselela ukwethula umcibisholo) njengoba Partner 2 emelana nokudonsa ukudala ukungezwani. Zungezisa okhalweni njengoba udonsa.

D. Shintsha; njengoba Uzakwethu 2 ehlehla, Uzakwethu 1 uyamelana.

Yenza izikhathi ezingu-20 sezizonke; 10 ngakunye.

Ukukhuphuka Kwamuva

A. Bhekana nomlingani wakho izingalo eceleni kwakho. Nweba izingalo zombili ziye ezinhlangothini, ukuphakama kwehlombe.

B. Cela umlingani wakho acindezele phansi ngobumnene ezingalweni zombili njengoba uziphakamisela ezinhlangothini, ume ekuphakameni kwehlombe. . baphakamise baqonde. Yenza izikhathi ezingu-15, bese ushintsha izindawo nozakwenu.

Yenza izikhathi ezingu-15.

Buyekeza kwe-