I-Gigi Hadid Workout Yokuthi Lapho Ufuna Ukubheka (futhi Uzizwe) Njenge-Supermodel

-Delile

• I-Front Leg Swing nge-Front Lunge
• IDolphin Inchworm kuya ekuPhakamiseni Umlenze
• Plank nge Sagittal Punches
• I-Jab-Jab-Cross-Slip-Hook
• I-Grand Pliés ne-Calf Raise
• I-Uppercut Burpee
• Buyekeza kwe-

Akungabazeki ukuthi uzwile ngo-supermodel u-Gigi Hadid (imodeli ka-Tommy Hilfiger, u-Fendi, nowakamuva wakhe, ubuso bomkhankaso kaReebok othi #PerfectNever). Siyazi ukuthi wehla nayo yonke into kusukela ku-yoga ne-ballet kuya ekusayinweni kokuzivocavoca kuka-Gigi Hadid: isibhakela. Yingakho sithole umqeqeshi kaBarry's Bootcamp uRebecca Kennedy ukuthi ahlanganise lesi simiso somzimba esiphelele esihlanganisa konke uGigi angakufuna ekuzivocavoca umzimba. (Ufuna ukwazi nezimfihlo zakhe zokudla? Ngeke uze uqagele ukudla kwezempilo akhule ekudla.)

Isebenza kanjani: Yenza umsebenzi ngamunye isikhathi esichaziwe. Lapho usuqede konke ukuvivinya umzimba, phumula imizuzwana engama-90. Zama ukwenza amasethi ama-4. Izwa ukusha.

I-Front Leg Swing nge-Front Lunge

A. Yima izinyawo zihlangene nezandla ezinqulwini.

B. Jika umlenze wangakwesokudla phezulu, unyawo luguquke futhi uqonde emadolweni, ukuphakama ukuphakama (noma ngaphezulu, uma kungenzeka). Njengoba umlenze ujikela emuva, ngokushesha dlulela phambili ungene elungeni lomlenze wesokudla.

C. Cindezela umlenze wangakwesokudla ukuze ubuyele ekuqaleni.

Phinda imizuzwana engama-30 ohlangothini ngalunye.

IDolphin Inchworm kuya ekuPhakamiseni Umlenze

A. Qala umi endaweni yepulangwe lehlengethwa: ipulangwe eliphansi izintende zicindezelwe phansi futhi iminwe ibheke phambili.

B. Gcina amahlombe phezu kwezindololwane, hamba izinyawo uye ezandleni zize zibe ngamasentimitha angu-12 ukusuka. Phakamisa umlenze wesobunxele phezulu ngangokunokwenzeka, bese uwubeka phansi phansi. Phinda ngomlenze wangakwesokudla.

C. Hamba ngezinyawo ubuyele endaweni yamapulangwe amahlengethwa.

Phinda imizuzwana engu-30.

Plank nge Sagittal Punches

A. Qala endaweni ephezulu yamapulangwe.

B. Phakamisa ingalo yangakwesokudla bese ushaya ngqo phambili ukuze ama-biceps asondele endlebeni. Buyela epulangeni eliphezulu. Phinda ohlangothini lwesobunxele.

C. Qhubeka ushintshane, ugcine umnyombo uqinile nezinqe zimile. (Ukuguqula: Yehla phansi uguqe ngamadolo noma izindololwane.)

Phinda imizuzwana engama-60.

I-Jab-Jab-Cross-Slip-Hook

A. Qala ume endaweni elungile unyawo lwesokunxele lungaphambi konyawo lwesokudla nezibhakela eziqaphe ubuso.

B. UJab kabili ngesandla sobunxele, uphendulela i-torso kwesokudla futhi welula ngokuphelele ingalo yangakwesokunxele. Donsela isibhakela kwesokunxele emuva ukuze uqaphe ubuso phakathi kwezibhakela.

C. Shaya ingalo yangakwesokudla phambili, uvule ngonyawo langakwesokudla bese uvula i-torso phambili (isiphambano).

D. Donsela ingalo yangakwesokudla emuva ngokushesha ukuze uqaphe ubuso, phendulela i-torso kwesokudla, bese uqobhoza amasentimitha ambalwa njengokungathi udonsa isibhakela.

E. Swing isibhakela sokunene uzungeze ngezibhakela ohlangothini lwesokunene, ingalo yakha umumo wengwegwe. Cabanga ukufika kwesibhakela ngakwesokudla kwesikhwama sokushaya.

Phinda imizuzwana engama-60.

I-Grand Pliés ne-Calf Raise

A. Qala ngezinyawo ububanzi nezinzwane zikhonjiswe kuma-degree angama-45, izingalo zibanjwe zibanzi ekuphakameni kwehlombe ku-T position.

B. Phansi ungene kupliki ngakho amathanga afana phansi. Ukugcina lesi sikhundla, phakamisa izithende ukuze uphakamise amathole, bese uzungeza izingalo phambili nangaphezulu.

C. Njengoba izithende ziphakanyisiwe, cindezela izinzwane ukulungisa imilenze, bese izithende eziphansi nezingalo ubuyela ku-T.

Phinda imizuzwana engama-60.

I-Uppercut Burpee

A. Yima izinyawo zihlangene. Beka izandla phansi phambi kwezinyawo bese weqa izinyawo emuva, wehlise umzimba uye phansi.

B. Cindezela umzimba usuke phansi, uhamba ngepulangwe, bese weqa izinyawo uye phezulu ezandleni. Masinyane gxumela endaweni elungele, unyawo lwesobunxele kancane phambi kwesokudla nangezibhakela zobuso obuqaphile.

C. Yenza uppercut ngesandla sobunxele, ukhiphe isibhakela phansi bese uphakamisa ama-biceps nomgogodla ohilelekile. Zungeza i-torso kwesokudla bese ushayela i-hip yangakwesobunxele phambili. Yenza i-uppercut ngesandla sokudla, uvule umzimba futhi ushayele i-hip yangakwesokudla phambili. Phinda ngesandla sobunxele, bese ngesandla sokudla.

D. Beka izandla phansi ukuqala i-burpee elandelayo.

Phinda imizuzwana engu-45.

Buyekeza kwe-