Ngabe iTroian Bellisario Ingene Kanjani Ekuhleleni Okuncane

-Delile

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Isizini yesihlanu elindelwe kakhulu Abaqambimanga Abahle Abancane ibuyile futhi ingcono kunangaphambili namhlanje kusihlwa (iboniswa okokuqala ngo-8/7c ku-ABC Family) futhi asikwazi ukulinda ukubona yonke idrama emnandi eqhubekayo emhlabeni we-Rosewood, ikakhulukazi phakathi kuka-Spencer no-Toby. Ngabe bazobulungisa ubudlelwano babo obunamadwala?

Inye into eqinisekile, iSpencer Hastings ekhaliphile, edlalwa UTroian Bellisario, uyisigebengu. Futhi lo mlingisi oneminyaka engama-28 ubudala ulungele ukubhala ukusebenza kwakhe emoyeni ku-Instagram. Wenza izikhathi ezishubile ezithatha ihora lonke zibukeke zishaya umoya (futhi ziheha ngendlela emangalisayo!). Kodwa ungalenzi iphutha, i-aerial inzima ngokwedlulele futhi ithatha umsubathi onolwazi olunzulu ukuyifeza. Sikhulume nomqeqeshi wakhe we-powerhouse u-Mark Wildman we-Wildman Athletica ngemininingwane mayelana nesimiso sakhe sokunciphisa amandla adonsela phansi.

Umumo: Sitshele mayelana nokuthi kuhlanganisani ukujima okuvamile nge-Troian nokuthi unesikhathi esingakanani nisebenza ndawonye.

UMark Wildman (MW): Sisebenze ndawonye isikhathi esingaphezu kweminyaka emibili manje. Kuxhomeke ngokuphelele ohlelweni lwakhe lokudubula, kepha uma sinenhlanhla singangena ngezikhathi ezimbili ngesonto. Isikhathi sakhe silinganiselwe kakhulu ngakho-ke sidinga ukukhulisa ukuqeqeshwa kwethu ukuze sisebenze kahle ngangokunokwenzeka. Ukugxila kwakhe kwamanje kumasilika asemoyeni futhi, uma isikhathi simvumela, ukuqeqeshwa okugcwele kokulwa nokuzivikela. Lezi zombili zingamasu okuphelele omzimba, ayisisekelo wokuqeqeshwa okujulile. Ngaphambi kokuthi eze kimi, wayenze ukuqina kweHollywood okujwayelekile okuklanyelwe ukwenza abantu babukeke bahle. Ngiqeqeshelwa ukugcina abantu bephila futhi ngibafundise ikhono lomzimba eliyinkimbinkimbi kakhulu. Asizami ukubukeka njenge-badass; sizama ukukwenza ube munye.

Umumo: Kulabo abangajwayele ukuzivocavoca emoyeni, kuhilelani?

MW: I-Aerial iwuhlobo oluphelele lokuqeqeshwa kokukhuthazela okunyakazisa umzimba kuzo zonke izinhlangothi uhlobo lomuntu olungangena kulo, okusekelwe ngokuyinhloko ezenzweni zokudonsa. Kubandakanya amasu ahlukahlukene wokukhuphuka, ama-inverts, nezenzo zokukhonkotha ezithuthukisa ukuthambeka kwamahlombe namandla ayisisekelo, ngenhloso enkulu yokuthuthukisa ukunyakaza okuyindilinga okuyindilinga kokunyakaza okuningi okulawulwayo.

Umumo: I-Aerial ayibukeki ilula ngempela, okuwubufakazi bokuthi i-Troian imfanele ngendlela emangalisayo! Kuyinselele kangakanani ukwenza kahle?

MW: I-aerial iyinselele enkulu, ngisho nakubadlali abaningi abasezingeni eliphakeme. Azikho izindlela eziningi zokuqeqesha noma ezemidlalo ezithuthukisa amandla okubamba adingekayo namandla we-shoulder traction afuna i-aerial. Ukulenga iziqeshana ezimbili zendwangu ngezandla zakho imizuzu eminingana ngesikhathi ngenkathi uhambisa umzimba wakho emaphethini anzima kudinga kakhulu. Ukuze ukwazi nokuyifunda, udinga ukuba sesimweni esihle kakhulu.

Umumo: Hlobo luni lokuqeqeshwa obekufanele ukwenze ekuqaleni ukuze ulungiselele i-Troian emoyeni, ikakhulukazi ukuze agxile emandleni akhe okubamba namandla okudonsa amahlombe?

MW: Siqale sasebenzisa ama-clubbells, aqeqesha ihlombe nokubamba ukuze sihambe kuzo zonke izinhlangothi ezingaphansi komthwalo ukuze siqiniseke ukuthi ngeke silimaze amalunga akhe ngesikhathi sokuqala koqeqesho lwasemoyeni. Impilo yakhe kwakufanele kube yiyona nto eyayimkhathaza kakhulu, ikakhulukazi ngesimiso sakhe esinzima sokudubula. Ama-Kettlebell swing kanye nama-squats edekhi anikeze amandla engeziwe enqulu namandla okumlungiselela ukuqeqeshwa okuqinile kokukhuphuka, futhi i-BodyFlow yasivumela ukuba sithuthukise ulimi lokunyakaza ngokuphepha phansi ngaphambi kokuba siqale ukumbeka amamitha angu-20 emoyeni. Kwaphela izinyanga ezintathu salokhu kuqeqeshwa ngaphambi kokuba siqale nokufunda emoyeni.

Qaphela: Lo msebenzi ungowabasubathi abaphakathi / abathuthukile kuphela. Umuntu ohlukaniswe nomthetho ngeke akwazi ukwenza lokhu kuvivinya umzimba ngokuphepha.

Isebenza kanjani: Yenza ukufudumala, ukuzivocavoca, nokupholisa njengoba kuyaliwe.

Uzodinga: Ama-kettlebells (ukukhanya kuya kwesisindo esiphakathi), mat

Ukufudumeza Ukuhamba

Yenza ukuhambisa ngakunye kweminithi elingu-1 ukwenza kusebenze iminyango yamasipha nokunyakaza okuqonde ku-Workout.

1. Ikamela elitshintshanayo elikhulayo: Ngena endaweni yekamela. Phindisela isandla sokudla emuva ukuze ubambe isithende sangakwesokudla. Nweba ingalo yesokunxele ngaphezulu ngenkathi ngasikhathi sinye ushayela izinkalo phambili. Donsela indololwane yesobunxele emuva enkingeni yesisu ngenkathi ubeka okhalweni. Buyela ekamelweni bese uphinda ngesandla sobunxele. Qhubeka, izinhlangothi eziguqukayo.

2. Ukugingqika njengebhola

3. Umqansa wentaba ngokujikeleza: Ngena endaweni yepulangwe. Letha idolo langakwesobunxele endololwaneni yangakwesokudla ngakho amaphuzu wesinqe abheke phansi. Buyela eplankini bese uphinda ngedolo langakwesokudla nangendololwane yesobunxele. Qhubeka, izinhlangothi eziguqukayo.

4. Imibuthano yengalo ephindwe kabili: Yima futhi welule izingalo zombili ngaphezulu phezulu ngezindololwane ezikhiyiwe. Ukunyakazisa izingalo ngesikhathi esifanayo, yenza sengathi upenda imibuthano ophahleni ngezandla. Shintsha isiqondiso semibuthano ngemva kwemizuzwana engu-30.

5. Ukushintshana kwesikwele phansi edwaleni: Kusuka kokuma, ukugoba amadolo nezinqulu ezingezansi kuze kube yilapho imisipha ithinta amathole, ibhande lisondele phansi futhi ithambo lomsila lifakwe ngaphansi kokhalo. Verticalize umgogodla bese welula izingalo phambi kwakho, izintende zibheke phezulu. Donsela amahlombe emuva naphansi. Phindisela isandla sokudla emuva bese ubeka intende phansi ngemuva kwakho ngeminwe ibheke eceleni. Yenza into efanayo ngesandla sobunxele. Buyela endaweni engezansi ye-squat.

Zivocavoce

Yenza umsebenzi ngamunye imizuzwana engama-90. Phumula imizuzwana engu-30 bese uphinde umjikelezo futhi.

UKettlebell Swing

1. Bamba i-kettlebell ezandleni zombili ngokubamba ngokweqile nangezinyawo ububanzi behlombe. Gobisa amadolo kancane ngenkathi ucindezela izinkalo emuva, ugcine isifuba siphakanyisiwe futhi ugoqa umcibisholo kuze kufane naphansi. Vumela i-kettlebell ukuthi yehlele phakathi kwemilenze izingalo ezinwetshiwe ngokugcwele.

2.Pushisa kakhulu izinkalo zakho phambili ngenkathi ucindezela izingwele. Vumela umfutho kusuka kulo mnyakazo uhambise i-kettlebell ekuphakameni kwehlombe ngaphandle kokuncika emisipheni yengalo ukwenza lo msebenzi. Vumela insimbi ukuthi ibuyele emuva phansi.

I-Basic Aerial Straight-Leg Spinal Rock

1. Hlala ubeke imilenze eqondile phambi kwakho. Dwala emuva ngenkathi ugcina imilenze eqondile kuze kube yilapho izinzwane zithinta phansi.

2. Rock emuva phansi isikhundla sokuqala.

Iswishi Shintsha

1. Hamba ezandleni nasezinyaweni ukuze zibe sesimweni sebhokisi.

2. Ukuhambisa isandla sobunxele kanye nonyawo lwangakwesokudla ngasikhathi sinye, phenduka, udlule unyawo lwesokudla ngaphansi komlenze wesobunxele ukuze ugcine usendaweni yenkalankala uguqe ngamadolo nesinqe eduze komhlaba.

3. Hlehlisa ukunyakaza ubuyele endaweni yokuqala bese uphinda ngesandla sokudla nonyawo lwesobunxele. Qhubeka, uyashintshana.

I-Kettlebell Eguqile Yengalo Eyodwa Cindezela I-Overhead

1. Guqa ngedolo lesobunxele phansi, unyawo lwesokudla ngaphambili, ne-kettlebell esandleni sokudla ehlombe.

2. Bandakanya umgogodla njengoba ucindezela i-kettlebell phezulu, welula ngokugcwele ingalo yangakwesokudla. Ngemuva kwemizuzwana engama-45, shintsha ukuma komlenze nezingalo.

I-Deck Squat

1. Yima ngezinyawo ndawonye ubambe i-kettlebell eyikhilogremu elingu-6 kuya ku-8 ubheke phansi phansi ngezandla zombili (izandla zisophondweni futhi umhlaba uphezulu). Ukugcina ubuyela emuva uqonde, wehlele ezansi edwaleni le-squat.

2. Awe ubheke emuva futhi uzulazule kamnandi emgogodleni oyindilinga. Idwala libuyele emuva endaweni yokuqala.

Yehlisa umoya

Bamba ukuma ngakunye umzuzu owodwa.

1. Ikamela

2. Igeja

3. Ufezela waphansi

4. Isikhonyane sengalo eyodwa (imizuzwana engama-30 ngengalo ngayinye)

5. I-Static hip flexor stretch

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