Umkhuba Wokuzivocavoca kaDemi Lovato Unamandla Kakhulu

-Delile

• Ukujula Ngemikhuba Yokuzilolonga kaDemi Lovato
• I-Demi Lovato Workout Ihamba Ukuzama Ekhaya
• I-Lunge-Kick Combo
• I-Curtsy nge-Side Kick
• I-Wood Chop Squat
• IPlank Walk Push-Up
• I-Burpee
• Qeda
• Buyekeza kwe-

UDemi Lovato ungomunye wosaziwayo abathembeke kakhulu emhlabeni. Lo mculi, ovule ngezinkinga zakhe ngezinkinga zokudla, ukuzilimaza, nokuzonda umzimba, manje wenza impilo yakhe ibaluleke kakhulu esebenzisa i-jiu jitsu njengendlela yokuzizwa enamandla nokuhlala emgqeni ngokuzibamba kwakhe. Enye indlela ephawulekayo ebeka ukuqina kuqala? Ukujima izinsuku eziyisithupha ngesonto ejimini ayintandokazi yakhe.

"Lesi yindawo yakhe ephephile," kusho uJay Glazer, umqeqeshi wakhe, nomnikazi we-Unbreakable Performance Center ye-L.A. Abantu. "UDemi uzobe elapha amahora amane ngosuku. Indawo yakhe eyodwa lapho kungadingeki ukuba abe isihlabani somculo we-pop. Ukhulume kakhulu ngokulutha kwakhe, futhi lokhu sekuphenduke impilo yakhe. Ukhanyisa uma engena. lapha." (Okuhlobene: I-5 Times Demi Lovato's Workouts Inspired Us to Hit the Gym)

Amavidiyo aku-Instagram wokuzivocavoca kukaDemi Lovato — ubuciko bokulwa noma okunye — ayizinhloso # ezibucayi. Kodwa ingabe ukuqeqeshwa amahora amane ngosuku kuyadingeka ukuze ube nempilo enhle? Futhi ingabe asikho yini iphuzu lapho ngisho nokulutheka kokuthile okunempilo, njengokuqina, kungathatha ithuba eliyingozi?

Ukujula Ngemikhuba Yokuzilolonga kaDemi Lovato

"Kuxhomeke ngempela kumuntu," kusho uBrian Schulz, M.D., udokotela ohlinzayo wamathambo, nochwepheshe wemithi yezemidlalo eKerlan-Jobe Orthopedic Clinic eLos Angeles. "Ngokusobala abasubathi basebenza amahora amaningi ngosuku ngoba kungumsebenzi wabo, futhi lokho kulungile."

Kodwa, uyanezela, abasubathi bahluke kwabaningi bethu ngezindlela ezimbili ezibalulekile: Okokuqala, sebevele basesimweni esihle kakhulu, okusho ukuthi imizimba yabo ingakwazi ukusingatha ukuvivinya umzimba okwengeziwe. Futhi okwesibili, banabaqeqeshi kanye nezinhlelo zokuqinisekisa ukuthi abaziqedi futhi abazilimazi. Futhi kufanele kuqashelwe ukuthi akubonakali sengathi u-Lovato uzothwala kanzima ngaso sonke isikhathi; uhlukanisa amahora amane ngezinhlobo ezahlukene zokunyakaza (kuhlanganise nokululama), okuyisihluthulelo sokulawula ukujima okude, kusho uDkt. Schulz. (Funda ukuthi ungazisebenzisa kanjani izinsuku zokutakula ezisebenzayo ukuze uthole okuningi ekusebenzeni kwakho.)

Ungabona uma weqe umugqa ngokunaka umzimba wakho, kusho uDkt. Schulz. "Cishe ulungile uma ungekho ezinhlungwini, awutholi ukulimala okungapheli, futhi uyakwazi ukugcina ifomu elihle kulo lonke ukuzivocavoca," kuchaza yena. Isibonakaliso esisodwa osicindezele kakhulu? Uma uthola i-DOMS ebuhlungu kakhulu (ukubambezeleka-ukuqala kwemisipha ubuhlungu) ezinsukwini ezimbalwa ngemva kokuzivocavoca kwakho-akufanele ube buhlungu kangangokuthi usezinhlungwini eziningi. (Ubuhlungu obudlulele kuwuphawu olulodwa nje lokuziqeqesha ngokweqile, hlola lezi zimpawu eziyisishiyagalolunye ukuze uqiniseke ukuthi awuziqedi ngokweqile ejimini.)

Kepha kukhona uhlangothi olumnyama lokuzivocavoca ngokweqile: ukulutha umlutha. (Bheka uhlu lwethu lwezimpawu nezimpawu.) "Umehluko omkhulu phakathi kokumane uthande ukuvivinya umzimba nokuba umlutha wokuzivocavoca yisisusa sakho," kuchaza uDkt Schulz. "Uma usebenza kakhulu njengendlela yokulawula isisindo somzimba wakho, usayizi, noma ukubukeka kwakho, ungaba nenkinga."

Uyanezela ukuthi uma uzizwa sengathi "udinga" ukuzivocavoca noma ungazizwa kahle, uvalo lapho ucabanga ngokuphuthelwa ukuzivocavoca, noma uvimbele ukudla kwakho okudla kakhulu ngasikhathi sinye, kufanele ubone uchwepheshe wezempilo yengqondo .

I-Demi Lovato Workout Ihamba Ukuzama Ekhaya

Ngesikhathi sohambo lwakhe lonyaka ka-2015, umqeqeshi kaLovato ngaleso sikhathi, uPam Christian, waveza ukuthi wenza amasethi ama-3 alawa ahambayo ukuze ahlale eqinile kulo lonke uhambo olude. Uma isimiso sokujima sika-Demi Lovato samahora angu-4+ sizwakala sishubile (zonke izandla zethu ziphakanyisiwe!), lena inketho yokufaneleka yosaziwayo ongazama ukuyizama.

Isebenza kanjani: Ngemuva kokufudumala, yenza isethi eyodwa yokuzivocavoca kweDemi Lovato ihamba ngezansi ngokuphumula okuncane phakathi komunye nomunye. Thatha ukuphefumula kwemizuzwana engama-60 bese uphinda kabili ngaphezulu ngenani lamaqoqo ama-3.

Okudingayo: Ipheya lama-dumbbell angamaphawundi angu-10 kanye nebhendi yokumelana noma ishubhu.

I-Lunge-Kick Combo

Okuqondiwe: i-abs, i-butt, nemilenze

• Yima ngezinyawo ububanzi be-hip ngaphandle ubambe i-dumbbell engamakhilogremu ayi-10 esandleni ngasinye, izingalo ngezinhlangothi.
• Buyela emuva ngomlenze wangakwesokudla, uguqe womabili amadolo ama-90 degrees. (Landela lezi zikhombisi zefomu lebhonasi.) Ukucindezela isithende sesobunxele, sukuma ngomlenze wesobunxele njengoba ufika emadolweni kwesokudla bese ukhahlela umlenze wangakwesokudla phambili.
• Buyela elungeni elingemuva bese uphinde.

Yenza ama-reps ayi-10 ngohlangothi ngalunye.

I-Curtsy nge-Side Kick

Okuqondiwe: i-abs, i-butt, nemilenze

• Yima ngezinyawo zihlukaniswe ububanzi behlombe, izingalo zigobiswe izinhlangothi. Lunge umlenze wangakwesokudla uhlehlisile emuva, uwawele ngemuva komlenze wesobunxele, bese wehlela ku-curtsy.
• Sukuma emlenzeni wesobunxele njengoba uguqula umlenze wangakwesokudla uqonde ngqo ngakwesokudla. Buyela endaweni egobile bese uphinda. (Okuhlobene: Ungawenza Kanjani Ukukhahlela Okuyisisekelo Oku-4)

Yenza ama-reps ayi-10 ngohlangothi ngalunye.

I-Wood Chop Squat

Okuhlosiwe: amahlombe, i-abs, i-obliques, i-butt, nemilenze

• Vikela ngokuphepha uhlangothi olulodwa lwebhande lokumelana emlenzeni wosofa noma kokuthunyelwe okuqinile. Yima, izinyawo zibe ububanzi be-hip-width ngokuhlukana, uhlangothi lwakho lwesobunxele kuya kusofa futhi ubambe enye ingxenye yebhande ngezandla zombili, izibhakela nge-hip yangakwesokunxele (minyanisa ibhande ukuze uthathe ukuxega).
• I-squat, bese usukuma lapho udonsa ibhande uqonde phezulu ubheke ngasesandleni sokudla, ujikeleze i-torso iye kwesokudla. Buyela ku-squat.

Yenza ama-reps ayi-10 ngohlangothi ngalunye.

IPlank Walk Push-Up

Okuhlosiwe kwe-abs nesifuba

• Yima izinyawo zihlukene ngobubanzi be-hip, bese uncike phambili ezinqulwini futhi ubeke izintende phansi phambi kwezinyawo.
• Hamba izandla uye phambili kuze kube yilapho umzimba ususendaweni yepulangwe, bese wenza ukusunduza phezulu. Hamba izandla ubuyele ezinyaweni ukuze ubuyele ukuze uqale.

Yenza izikhathi ezingu-10.

I-Burpee

Iqondise emahlombe, isifuba, umhlane, i-abs, isinqe, nemilenze

• Yima ngezinyawo ububanzi be-hip ububanzi, bese ugoba bese ubeka izintende phansi phansi phambi kwezinyawo.
• Gxumela izinyawo emuva endaweni yepulangwe, bese ugxumela izinyawo uye ezandleni futhi ume. Gxumela phezulu, ufinyelele izingalo phezulu. Umhlaba ngamadolo ugobile kancane bese uyaphinda. (Okuhlobene: Ungayenza kanjani iBurpee ibe nzima — noma ilula)

Yenza izikhathi ezingu-10.

Qeda

Okuhlosiwe abs

• Lala ubheke phansi, amadolo agobile, izinyawo ziyisicaba, bese uthinta izandla kancane ezindlebeni, izindololwane zibheke ezinhlangothini.
• Crunch up bese uphansi.

Yenza ama-reps angama-20.

Buyekeza kwe-