Thola Umzimba Wentombazane Yokuzalwa kaJessica Biel ngo-5 Easy Moves

-Delile

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Usuku olumnandi lokuzalwa, UJessica Biel! Thola izingalo, umqolo, amabhanisi nemilenze eneminyaka engu-29 ngale ndlela yokuqeqeshwa kwesifunda evela kuTyler English, umqeqeshi womuntu siqu kanye nomsunguli weFarmington Valley Fitness Boot Camp edumile yaseConnecticut. Phinda ukuhambisa ngakunye kwemizuzwana engama-30 kuye kwangama-60, kulandelwe ukuphumula kwesikhashana okuyi-15 kuye kwangama-30 phakathi kokuzivocavoca. Imizuliswano emi-3 ukuya kwemi-5 ikuthola ukujima okuphelele komzimba. "Lungela ukuzwa ukusha bese ujuluka," kusho isiNgisi. "Ngemuva kwalokhu, uzokwazi ukuthi kungani isinqe sikaJessica sibukeka ngathi!"

Okwe-"Biel Butt": Phambili uLunge. Yima ngezinyawo zakho ububanzi be-hip ngaphandle, ubheke phambili; beka iminwe ngemuva kwekhanda lakho futhi ugcine izindololwane emuva. Hamba uye phambili ngomlenze owodwa, ushayela ngesithende sangaphambili ngenkathi wehlisa izinqulu futhi ugobisa idolo elingemuva libheke phansi, umise iyintshi ukusuka phansi. Buyela ekumeni, bese uphinda ngakolunye uhlangothi. Khuphula inselele ngokungeza ama-dumbbell.

Okomhlane kaBiel: I-Romanian Deadlift. Qala umile ngokugoba kancane kwedolo nesisindo (ama-barbell noma ama-dumbbell) phambi kwamathanga akho. Goba okhalweni lwakho ngenkathi ugcina isifuba sakho ngaphandle namahlombe phansi nasemuva. Faka i-arch encane emhlane wakho ngokusebenza ukugcina i-torso yakho ifana phansi futhi uvikele ukuzungeza umgogodla wakho. Bese uphusha izinqe zakho phambili ukuze ubuyele endaweni yokuqala bese uphinda. Qiniseka ukuthi ugcina i-arch encane ngemuva kwakho ngokucindezela umhlane wakho futhi ulethe isifuba sakho phezulu.

Ezingalweni zikaBiel: Umugqa Wokuvuselela. Qala endaweni push-up ephethe pair of dumbbells. Gcina amahlombe akho phezu kwezihlakala zakho, ifulethi elingaphezulu emuva, izinkalo endaweni engathathi hlangothi nezinyawo ezihlukanisiwe ububanzi. Qinisekisa ukuthi uqinisa i-midsection yakho futhi uguqule i-butt yakho. Ngaphandle kokusonta ezinqulwini, donsa ingalo eyodwa emhlabathini ngokugwedla, ugobe umhlane wakho; kwehle bese uphinda ngakolunye uhlangothi.

Ngamahlombe kaBiel: I-Dumbbell Push Cindezela. Yima ngezimbumbulu ezingaphezulu kwamahlombe akho. Bhinca i-midsection yakho bese ugcina isifuba sakho siphezulu. Bheka phambili njengoba ubambelele okhalweni lwakho njengokungathi uzohlala phansi. Ngokushesha shayela usuka okhalweni lwakho ngenkathi ugoba isinqe sakho, uqinisa i-midsection yakho futhi ucindezela ama-dumbbell phezu kwamahlombe akho. Yehlisa ama-dumbbells emuva endaweni yokuqala bese uphinda.

Ngemilenze ka-Biel: I-Dumbbell Jump Squat. Yima nezimbumbulu ezinqeni zakho. Qinisekisa ukuthi uqinisa i-midsection futhi uguqule i-butt. Phusha izithende bese uhlala emuva okhalweni ungene endaweni yokugcwala. Ngaphandle kokuqoqa umhlane wakho, shayela ngokuqhuma izinzwane zakho ungene. Lawula ukuma komzimba wakho emoyeni nasezinzwaneni zomhlaba kuya ezithendeni kubuyele endaweni ye-squat.

UMelissa Pheterson ungumbhali wezempilo nokuqina komzimba kanye ne-trend-spotter. Mlandele ku-preggersaspie.com naku-Twitter @preggersaspie.

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