I-One Fitness Staple Esiza uKaley Cuoco Ukuthola Ukuhlukaniswa
-Delile
Kuzo zonke izinto ezincane empilweni ezikusizayo ukuthi ubekezelele lesi sikhathi esingapheli sokuzihlukanisa, iroli elinamagwebu cishe ngeke lenze ohlwini lwakho oluphezulu — noma lube phezulu kakhulu kuwe. Kepha kuKaley Cuoco, okulula ithuluzi lokutakula kube yisona sisekelo sokuvalelwa kwakhe yedwa.
Ku isiqephu esisha se- ″ Cup of Cuoco ″ IGTV series yakhe, umlingisi wabelana ngezinto ezimbalwa ″ ezimtholile ngempela ngokuvalelwa yedwa. i-hydrated, "i-obsession" yakamuva ka-Cuoco i-Roller High-Density Foam Roller (Yithenge, $45, amazon.com). Kunconywe ngumqeqeshi wakhe uRyan Sorensen, i-roller foam ikuvumela ukuthi usebenzise ukuzijwayeza okwe-self-myofascial-aka inqubo yokwelula izicubu zakho zokuxhumana lapho ziba zikhulu futhi ziqinile, kunokuba ziguquguquke njengoba kufanele. Lapho ugoqa amagwebu njalo ezindaweni zakho ezithambile (cabanga: amathole, ama-quads, ama-glutes, isifuba, iqolo elingaphezulu, nokuningi) ngengcindezi emnene, ungakhuphula ukuguquguquka, uthuthukise ukuhamba kwakho, uthuthukise ukugeleza kwegazi nokujikeleza kwegazi, futhi ngisho nokukhulula noma ibuphi ubuhlungu nobuhlungu obuzwayo, ngokusho kwe-American Council on Exercise (ACE). (Okuhlobene: Ama-Roller Amahle Kakhulu Wokubuyiselwa Kwemisipha) Nakuba noma iyiphi i-roller yegwebu ingakwazi ukwenza umsebenzi wenziwe, ukukhetha kukaCuoco kugqama esixukwini ngomklamo wayo oyingqayizivele. Iroli yegwebu inemifantu emincane emithathu amathambo akho avelele angena kuyona ngenkathi ugingqika, ikuvumela ukuthi ukhombe izindawo ezingaba nzima ukushaywa nge-roller ejwayelekile, futhi kunciphise ukungahambi kahle kule nqubo. Qaphela nje: Uma ungakaze uzame ukugingqa igwebu ngaphambilini, uzofuna ukusebenzisa inguqulo yegwebu elithambile (Buy It, $40, amazon.com) yokuya ku-Cuoco, njengoba igwebu eliphakeme kakhulu likhiqiza ingcindezi eyengeziwe ezicutshini eziqondiwe. futhi kungadala ukungaphatheki kahle noma isisa kwabasaqalayo, ngokwe-ACE. Noma uvamise ukubona abantu abaya ejimini benamagwebu begingqa izikwele noma amankonyane abo, uCuoco uthe udadewabo, uBriana uncome ukuthi alisebenzise endaweni engasenabhithi: esiswini sakhe. "Ekuqaleni ngangifana nokuthi, 'Lokho kuzwakala kabi,'" kusho uCuoco kule vidiyo. “Futhi empeleni kuyasebenza, ngoba bengivame ukuba kubi kangako-ngokusebenzisa i-abs yami-ubuhlungu. Lona ukhiye.” Kuyavela ukuthi amaCuoco aphezu kokuthile. Irola legwebu lingaba yilokho okudingwa yi-abs yakho uma ishube kakhulu futhi ibuhlungu, kusho umqeqeshi womuntu siqu oqinisekiswe yi-ISSA, u-Alesha Courtney. Nakuba ukuzelula wedwa kungasiza kwandisa ukuhamba futhi kwelule imisipha, ″ukuginqika kwegwebu kungakhomba indawo ethile engase ibe buhlungu noma iqine futhi kungasiza ukukhulula lokho, ″ uyachaza. Ngakho-ke, lapho i-abs yakho isetshenzisiwe kanzima kubuhlungu ukukhwehlela, isikhathi sokugoqa amagwebu ukukhulula ukungezwani kungakusiza. Igwebu eligingqa isisu sakho futhi lingeza nezinzuzo zezempilo ezihamba ngaphezu kokunciphisa izinhlungu zemisipha. Ening Ukuvula izicubu zakho zesisu ngeke kukusize uzizwe ukhululekile kuphela, [kodwa] kukonke kuzosiza ngempilo yokugaya ukudla, ukuvuselela izitho, kanye nokwehlisa ukuqina kwangemuva, "kusho umqeqeshi weCuoco, uRyan Sorensen." Ukugoqa izisu zakho kuzokusiza ukukhuthaza izitho zesisu, kuyilapho futhi kwandisa ukusebenza kahle kwamathumbu kanye ukukhulula ukuqhuma. " Futhi, lapho uphephetha imisipha yakho yesisu bese ukhipha eyakho I-psoas —isicubu somgogodla esijule kakhulu nendawo enselele ongayifinyelela — ungakhulula ukungezwani okuningi okwakhekile emhlane ongezansi, konke lokhu ngenkathi wenza ngcono uhla lwakho lokunyakaza kuyo yonke inkimbinkimbi ye-hip, kuchaza uSorensen. Ukuze wenze igwebu ngokuphephile ugoqe isisu sakho futhi uvune zonke izinzuzo ezitholakalayo, qala ngokulala ubheke phansi, izindololwane zigobe nge-engeli engama-degree angu-90, futhi imikhono yangaphambili ihlale phansi. Beka i-roller foam ngaphansi kwesisu sakho esingezansi bese uhambisa esinye isisindo sakho ngasohlangothini lwakho lwesokudla noma kwesobunxele, wakha ingcindezi emnene. Bese, gingqa futhi wehle ngesisu imizuzwana eyi-15 kuya kwengama-20 bese ushintsha izinhlangothi, kusho u-Courtney. Khumbula nje: ″Ziningi izingxenye ezihambayo kuleso sifunda futhi udinga ukuqaphela ukuthi ungaqedi,” kusho uSorensen. (Okuhlobene: Kubi Kangakanani Ukuvele Kugingqike Igwebu Lapho Ubuhlungu?) Ngakho-ke ngesikhathi esilandelayo lapho ungafuni ukwenza lutho ngaphandle kokuzibeka embhedeni ukuze unciphise i-abs yakho ethuthumela ngemuva kokuzivocavoca kweplank-core, zama ukuphendukela ku-roller roller evunyelwe i-Cuoco esikhundleni sokunciphisa izinhlungu zakho nezinhlungu. Thenga: Rollga High Density Foam Roller, $45, amazon.com
Buyekeza kwe-
Isikhangiso
Ukuthola Ukuthandwa
I-Black Psyllium
