U-Hailey Bieber Usebenzisa Le Ngxenye Yesisetshenziswa Sezinto Zokuzivocavoca Ukwenza Ukuzivocavoca Kwakhe Kakhulu Kakhulu

-Delile

• Inja Ebheke Phansi Ngomlenze
• UCurtsy Lunge
• Ukufinyelela Kweplank
• Buyekeza kwe-

U-Hailey Bieber angazi ukuthi angabukeka kanjani asesitayeleni ngesikhathi sokuzivocavoca, kepha izesekeli zakhe zokuqina komzimba zifaka okungaphezulu nje kwamabhangqa amahle ama-leggings.

Muva nje ushaye ijimu nomlobi wakhe wezitayela uMaeve Reilly, obehlanganyela iziqeshana zesithukuthuku sabo sezithukuthuku zakhe ku-Instagram Stories.

Ngaphansi kokuqondiswa ngumqeqeshi weDogpound uKevin Mejia, uBieber noReilly benza uchungechunge lokukhahlela izimbongolo — kepha i-ICYMI, ukuzilolonga komzimba osezingeni eliphansi kwakubandakanya nocezu lwezinto zokuzivocavoca ongakaze ucabange ukuzisebenzisa: izisindo zamaqakala.

Ukukhahlela imbongolo (eqanjwe ngendlela izimbongolo ezikhahlela ngayo imilenze yayo yangemuva, i-FYI) izivivinyo ezinamandla ezihlanganisiwe ezikusiza ukuthi ukhombe okungaphezu kwemisipha nje kuphela emilenzeni nasemilenzeni yakho, kusho uRocky Snyder, C.S.C.S., umqeqeshi wamandla waseSanta Cruz.

Uyachaza: "Abantu abaningi baseMelika bachitha isikhathi esiningi behleli endaweni enezinqe," echaza. "Ukukhahlela imbongolo kukhuthaza isenzo esiphambene (ukunwetshwa kwezinqulu) ukuthi senzeke. Ngokwenza imbongolo ikhahlele ezandleni nedolo elilodwa, kukhuthaza nokubandakanyeka okwengeziwe kwemisipha phakathi kwezimbambo nezinqulu," okusho ukuthi kungasebenza zombili umgogodla wakhofuthi isinqe sakho. (Okuhlobene: Izindlela ezi-5 Zokwakha Izikhulu Ezinkulu, Eziqhakazile Ezingahlangene Nama-squats)

Njenganoma yikuphi ukuzivocavoca umzimba, indlela efanele ibalulekile, kuchaza uSnyder. Uzofuna ukugcina umgogodla wakho — ikakhulukazi iqolo elingezansi — ungashintshi njengoba umlenze uphakama, usho kanjalo. “Inhloso wukunwebeka ejoyintini le-hip, hhayi emgogodleni,” uyanezela. "Uma umgogodla uhamba kakhulu, khona-ke uba umsebenzi ophansi, hhayi ukuzivocavoca kwe-butt."

Kepha ukuzivocavoca okufana nokukhahlela izimbongolo kungathathwa kalula kuye ezingeni elilandelayo ngokungeza izinsimbi zamaqakala engxubeni. Akuzona nje kuphela izinto ezahlukahlukene futhi ezithathwa kalula lapho uhamba, kepha nezisindo zamaqakala zikuvumela ukuthi ugcine ukuhamba okuhle nokujikeleza ngokuqhathaniswa nemishini yesisindo yendabuko, ezuzisa ikakhulukazi izivivinyo ezibandakanya okhalweni, iHolly Perkins, i-CSCS , umbhali wePhakamisa ukuze Uncike, wasitshela ngaphambilini. "Isinqe 'siyinhlanganisela yebhola' ehamba kuzo zonke izinhlangothi," kuchaza uPerkins. "Kubalulekile ukuqinisa amaphethini amaningi okunyakaza kanye nemisipha emikhulu nemincane edlalwayo."

Ngenkathi umdwebi ka-Bieber egqoke izinsimbi zakhe emaqakaleni, ezika-Bieber zaziboshwe ngenhla nje kwamadolo akhe. "Umehluko omkhulu phakathi kokuba nesisindo emaqakaleni esikhundleni sokuba seduze kwesinqe ukuthi ingakanani inkonyane nemisipha yemisipha ebandakanyekayo," kuchaza uSnyder. "Lapho isisindo sisondela eqakaleni, amathuba okuba ithole kanye nemisipha ye-hamstring izosiza kakhulu. Lokhu kuzonciphisa amandla okusebenza kwe-gluteal. Uma isisindo sisondela ngemuva kwedolo, amathuba okuba ama-glute asondele nakakhulu. ehlukanisiwe. "

Ukuhumusha: Uma ufuna imbongolo yakho ikhahlele kungempela sebenzisa ama-glutes akho, bopha izisindo ezimbili zeqakala bese uslayida labo bafana ababi uye emadolweni akho. (Okuhlobene: I-Butt Workout enesisindo Esizoqopha Isinqe Sakho Esihle Kunazo Zonke)

Akucaci ukuthi hlobo luni lwezisindo zamaqakala uBieber abelusebenzisa ekuzivocavoca umzimba kwakhe, kepha uma umane ufuna ukubhangqa okuqinile ukuze uqalise, uSnyder uncoma ukuthiI-Valeo Adjustable Ankle / Wrist Weights (Ithenge, $ 18- $ 30, amazon.com), eza ngazimbili ezinesisindo esingu-5-, 10-, noma ama-20-pounds. Ziyakwazi futhi ukuguquguquka, ngakho-ke ungakwazi ukwehluka inani lesisindo elisetshenziselwa ukumelana nokwenyuka noma ukwehla, kuya ngokuzivocavoca okuthile noma amakhono akho.

Ufuna ezinye izivivinyo ongazenza ngezisindo zamaqakala? Akunankinga: USnyder uthi bayizinhlobo eziguquguqukayo zamagiya wokuzivocavoca, angasetshenziswa impela nganoma yikuphi ukuzivocavoca okuqinisayo. "Uma sicabanga ngenhloso eyisisekelo yezisindo zamaqakala (ukwengeza izinga eliphakeme lokumelana namandla angokwemvelo okungahlinzeka), khona-ke angabandakanywa kunoma yikuphi ukunyakaza esimisweni somuntu sokuzivocavoca," uyachaza. Nayi imibono embalwa ukuze uqalise:

Inja Ebheke Phansi Ngomlenze

USnyder uncoma ukugqoka izinsimbi zasemaqakaleni ngenkathi enza le pose yendabuko ye-yoga, okubandakanya ukuqala endaweni yenja eyehlayo, bese "uphakamisa umlenze owodwa [ngasikhathi] phezulu usuka phansi ngenhla kwesinqe." Kodwa-ke, kubalulekile ukuthi uqiniseke ukuthi usuyazi kahle ifomu elifanele lale nhlangano ngaphambi ukwengeza izisindo zamaqakala, kunezela uSnyder. “Kubalulekile ukuthi ube namandla nokulawula isisindo somzimba wakho noma yikuphi ukuzivocavoca umzimba ngaphambi kokuba uqale ukufaka imithwalo yangaphandle, "uyeluleka. (Okuhlobene: Ungashintsha Kanjani Phakathi Kwe-Yoga Poses noGrace)

UCurtsy Lunge

Ngenxa yalokhu kuhlukahluka okuqinisa i-curtsy lunge, uzofuna ukugqoka isisindo seqakala uzungeze iqakala elilodwa nesinye isisindo esihlakaleni sakho ohlangothini olufanayo, kuchaza uSnyder. "Ngomlenze olayishiwe, buya emuva ngemuva komzimba emuva ngangokunokwenzeka ngenkathi uthatha ingalo efanayo efanayo phezulu phezulu ngangokunokwenzeka."

Ukufinyelela Kweplank

Qala ngokuma kwepulangwe, kusho uSnyder. "Thatha isisindo seqakala ngesandla esisodwa usibeke lapho ufinyelela khona (ngokuphepha) kude nomzimba [kunoma iyiphi indlela]. Bese usebenzisa isandla esiphambene ukubuyisa isisindo seqakala kuleyo ndawo usibeke ngokuphelele indawo ehlukile cishe engafinyeleleki. Lokhu kunyakaza kuzobekela inselele ukusebenzisana kwakho kuyilapho kuqinisa umzimba wakho ongaphezulu nophansi ngesikhathi esisodwa."

Buyekeza kwe-