Buka uKate Upton eshaya i-PR ngenkathi enza amanye ama-Badass Landmine Reverse Lunges

-Delile

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UKate Upton uyisilo ejimini. I-supermodel sekuyisikhathi eside ibukisa ngamakhono ayo okuqina ahlaba umxhwele, kungakhathaliseki ukuthi icindezela ukujima okukhathazayo kwe-bootcamp noma ubuciko be-yoga yasemoyeni. Waze waphusha umyeni wakhe egqumeni kwaba sengathi yi-NBD.

Kubukeka sengathi ngo-2020, i-Upton ayinazo izinhlelo zokwehlisa ijubane ejimini. Uqale unyaka omusha ngamaphaphu athile abhekelwa phansi ezimayini, njengoba kubonakala kuvidiyo eyabiwe ngumqeqeshi wakhe, uBen Bruno.

"U @ kateupton uqala unyaka omusha ngomfutho," kubhala uBruno eceleni kwevidiyo, wengeza ngokuthi umfuziselo ushaye amakhilogremu ayi-110 endaweni yokucima ukoma, i-PR entsha kuye. (Okuhlobene: Ukubuka i-Kate Upton Do 225-Pound Hip Lifts Yiyona Nkuthazo Oyidingayo)

Uma kwenzeka ungawajwayele amabhomu agqitshwayo, okokusebenza kumiswa ngesisekelo esinamathiselwe eshubhuni lensimbi ongakwazi ukufaka i-barbell kulo ukuze udale i-lever. Lapho i-barbell ingaphakathi kweshubhu, ungangeza izinsimbi kuyo, futhi okokusebenza kukuvumela ukuthi uhambise ibellbell kunoma iyiphi indlela oyikhethayo. Endabeni ka-Upton, wanquma ukwenza amaphaphu ahlehlayo. (Yingakho i-reverse lunge ingenye yezivivinyo ezingcono kakhulu zokukhomba izinqe namathanga akho.)

Amaphayiphu aguqulwa phansi emayini angumbutho omkhulu osiza ukwakha amandla emisipha yomlenze, kusho uBeau Burgau, uC.S.C.S., umsunguli weGRIT Training Maine. Lesi sinyathelo sigxile kakhulu kuma-quads ngenkathi ngasikhathi sinye sithuthukisa ukuzinza nokulinganisela, uyachaza. Imisipha eminingana yesibili iyaqala ukusebenza, futhi, kufaka phakathi imisipha, amankonyane, nengaphakathi, kungeza uBurgau. (Kuhlobene: Buka u-Alison Brie Echoboza Lo Ukuzivivinya Kwezinqe Zebhomu Lendawo Njenge-NBD)

Ingxenye engcono kakhulu? Kungumsebenzi onobungozi obuncane, kusho uBurgau. Uyachaza: "Amabhomu agqitshwayo akuvumela ukuba ukhulise isisindo ngaphandle kokulayisha ngemuva. "Ihlinzeka ngendiza engaguquki yokunyakaza nokuzinza okwandayo kuyo yonke le nhlangano. Kuyinhlangano ehlukile ephelele yalabo abangenalo ulwazi ngamarge reverse reverse." (Okuhlobene: Izinzuzo ze-8 Zezempilo Zokuphakamisa Izisindo)

Uma ugqugquzelwa i-badassery ka-Upton, u-Burgau wabelana ngqo ngokuthi ungakha kanjani ufike kuleveli yakhe. Ukuqala, uphakamisa ukuqala ngenqubo noma nge-barbell yokuqeqesha (njengepayipi le-PVC) ukuze ujwayele ukunyakaza okujwayelekile. Lapho usunethezekile, ungathuthela emayini ovamile, uyachaza.

Mayelana nesisindo sokuqala, uBurgau uthi amaphawundi angama-45 ajwayelekile. Kepha kulungile ukuthi uhambe ulula noma usinde ngokususelwa ezingeni lakho lamanje lokuqina, uyanezela.

Ngokuya nge-reps, uBurgau uncoma ukuqala ngamasethi ama-2 we-10-15 reps ukusiza ukwakha inkumbulo yemisipha. Khona-ke ungakwazi ukwandisa isisindo ngamaphawundi angu-5-10 futhi ugcwalise amasethi angu-3 okuphindaphinda okumbalwa (cishe u-6-8) ukusiza ukwakha amandla, uyaphakamisa. "Engeza lokhu esimisweni sakho kanye ngesonto, futhi ngaphambi kokuthi wazi, uzofinyelela kumakhilogremu angu-110," kusho uBurgau. (Okuhlobene: 9 Wokuzivocavoca Okunzima Kakhulu Nokuhle Okuvela Kubaqeqeshi Bangempela)

Uma ungazizwa ngempela izimpungushe eziguqukayo, kunezinye izindlela eziningi zokungeza amabhomu agqitshwayo esimisweni sakho sokuzivocavoca. Zama ukuzivocavoca ngomhlabathi ogcwele womzimba wabaqalayo ukuze basebenzise ngokugcwele le ngcezu yemishini yokuzivocavoca ehlukahlukene.

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