Umqeqeshi kaLana Condor Wabelana Ngokwenza Kwakhe Ukujwayela Umzimba Ogcwele

-Delile

• Ukuqina Komzimba Okugcwele Komzimba kaLana Condor
• Isifunda 1
• Isikwele esine-Dumbbell Overhead Press
• Iskwele Jump
• I-Dumbbell Reverse Lunge
• Jumping Lunge
• Isifunda 2
• Ukuhamba nge-Plank Push-Up
• Medicine Ball Slam
• I-lateral Lunge
• Eqa Intambo
• Buyekeza kwe-

Uma uzizwa ungaphansi-kunoku-zinikele ohlelweni lwakho lokujima ezinyangeni ezimbalwa ezedlule, u-Lana Condor angalandisa. Umqeqeshi wakhe, uPaolo Mascitti, uthi uCondor waya kuye "ngemuva kwezinyanga ezimbalwa evalelwe yedwa," wathi ufuna "ukuzizwa kahle futhi eqinile". "Futhi yilokho ebesisebenza kukho kusukela lapho," etshela Umumo. (Okuhlobene: Manje Akusona Isikhathi Sokuzizwa Unecala Mayelana Nesimiso Sakho Sokuzivocavoca)

UMascitti uthi, muva nje, ubeziqeqesha cishe noCondor cishe kane kuya kahlanu ngesonto. Amaseshini abo athatha cishe ihora ubude futhi ukugxila kwabo okuyinhloko ukuqeqeshwa kwesikhashana kwe-high-intensity (HIIT), uyabelana ngakho. "Siphinde senze ukuqeqeshwa okuningi kokumelana okuhlangene nokunyakaza kwe-plyometric," uyanezela.

Inhloso kaCondor ukwakha amandla aphelele, kuchaza umqeqeshi. Ngakho-ke esikhundleni sokugxila engxenyeni ethile yomzimba usuku ngalunye, uMascitti uthi uhlanganisa ukunyakaza okuhlanganisiwe kumasekethe abo ukuhlinzeka ngokushisa komzimba okugcwele. "Singaba nosuku lapho sizochitha khona imizuzu eyengeziwe kuma-quads nase-glutes noma esifubeni nase-triceps, kepha njengoba uLana efuna nje ukuzizwa enempilo, inhloso yami ukumnika ukuzivocavoca kahle futhi okulinganiselayo," uyachaza. (Okuhlobene: Nansi Indlela Ishejuli Yokuzilolonga Yamaviki Onke Ebhalansile Ngokuphelele ebukeka ngayo)

UMascitti uthi uCondor ugxile ngokulinganayo ekuthatheni izinsuku zekhefu njengoba esezonamathela enkambisweni yakhe yokuzilolonga. Kwesinye isikhathi uzodideka nasezindleleni zokwelashwa ezilulama ezifana nokwelashwa kwe-sauna ye-infrared (ukushisa kwe-infrared kucatshangwa ukuthi kusiza ekusakazeni kwegazi kanye nasekudambiseni izinhlungu) kanye ne-cryotherapy (ukuveza umzimba wakho emakhazeni amakhulu kuthiwa kusiza ngokululama kwemisipha), kunezela umqeqeshi.

"Ngicabanga ukuthi ukuthatha izinsuku lapho uzidinga kubaluleke kakhulu," esho. "ULana muhle ekukhulumeni ngezinto ezidingwa umzimba wakhe, futhi siyasebenzisana ukuze sithole izixazululo ukuze siqiniseke ukuthi uqhubeka nokuzilolonga njalo."

Noma ngabe basebenzela ukuqeqeshwa noma ukululama, uMascitti uthi uCondor uyiklayenti "lephupho". "Uphansi emhlabeni, usebenza kanzima, futhi ngenxa yalokho, wenza umsebenzi wami ube lula," uhlanganyela.

Thola ukunambitheka kwendlela yokuzivocavoca kaCondor ngokuzivocavoca umzimba okukhethekile okuklanyelwe abakwaMascitti Umumo. Lokhu kuzivocavoca kulungele wonke amazinga, kodwa i-Mascitti iphakamisa ukulalela umzimba wakho futhi ulungise noma yikuphi lapho kudingeka khona.

Ukuqina Komzimba Okugcwele Komzimba kaLana Condor

Isebenza kanjani: Zifudumeze, bese wenza umsebenzi ngamunye ngenani elinikeziwe lokuphindaphinda noma isikhathi. Phinda isifunda ngasinye izikhathi ezine.

Okudingayo: Ama-dumbbells, intambo yokugxuma, nebhola lomuthi.

Isifunda 1

Isikwele esine-Dumbbell Overhead Press

A. Yima ngezinyawo ububanzi bucishe bube bububanzi be-hip. Bamba i-dumbbell esandleni ngasinye, uphumule umkhawulo owodwa we-dumbbell ngaphezulu kwehlombe ngalinye. Beka isisindo phezu kwezihlakala ngezindololwane zibheke phansi.

B. Ukugcina isifuba siphezulu, sehlisela ku-squat, usunduze izinqulu emuva naphansi kuze kube yilapho amathanga ehambisana nomhlabathi.

C. Cindezela izinyawo ngokuqinile emhlabathini bese ushayela imilenze ukuze ume. Sebenzisa umfutho ukucindezela ama-dumbbells ngaphezulu, uqede ngama-biceps ngezindlebe.

D. Yehlisa ama-dumbbell emahlombe ukuze ubuyele ukuqala.

Yenza izikhathi ezingu-15.

Iskwele Jump

A. Yima izinyawo zihlukaniswe ububanzi emahlombe, izandla zifakwe phambi kwesifuba, bese wehlela endaweni eyi-squat.

B. Khuphuka ngokuqhuma uye phezulu, ugxume phezulu ngangokunokwenzeka. Shayela ngezithende hhayi izinzwane. Lapho ufika, ngokushesha squat phansi.

Phinda imizuzwana engu-30.

I-Dumbbell Reverse Lunge

A. Yima izinyawo zihlangene. Bamba i-dumbbell esandleni ngasinye, izintende zibheke ngaphakathi.

B. Thatha igxathu elikhulu emuva emuva ngonyawo lwesokudla, ugcina okhalweni isikwele ngaphambili, i-pelvis ingathathi hlangothi, nama-dumbbells ezinhlangothini. Yehlisa kuze kube yomibili imilenze igobile ngama-engeli angu-90-degree, igcina isifuba siside futhi ingaphakathi libambene.

C. Cindezela maphakathi nonyawo nesithende sonyawo lwesobunxele ukuze ume, unyathele unyawo lwesokudla phezulu ukuhlangabezana nesobunxele.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Jumping Lunge

A. Qala endaweni ye-lunge ngomlenze wesokudla ngaphambili futhi yomibili imilenze igobe ngama-engeli angama-90-degree.

B. Yehlisa phansi amasentimitha angu-1 kuya kwangu-2 ukuze uzuze umfutho futhi uhlehle lapho ugxuma uqonde phezulu, ushintsha imilenze ngaphambi kokufika kancane endaweni yama-lunge ngomlenze ohlukile ngaphambili.

C. Izinhlangothi ezihlukile bese uhamba ngokushesha.

Phinda imizuzwana engu-30.

Phumula umzuzu owodwa bese uphinda umjikelezo izikhathi ezine.

Isifunda 2

Ukuhamba nge-Plank Push-Up

A. Yima ngezinyawo ububanzi be-hip-wide. Isikwele, bese uphuma izandla zize izandla zibe ngaphansi kwesifuba, izintende zibanzi nje kunehlukaniswe nobubanzi behlombe. Bamba ama-quad kanye nomgogodla njengokungathi ubambe ipulangwe eliphezulu.

B. Gobisa izindololwane emuva ngama-engeli angu-45-degree ukuze wehlise wonke umzimba ubheke phansi, ume kancane lapho isifuba singaphansi nje kobude bendololwane.

C. Exhale bese ucindezela ezintendeni ukuze ucindezele umzimba phansi ukuze ubuyele endaweni ephezulu, uhambise izinkalo namahlombe ngasikhathi sinye.

D. Hamba izandla ubuyele ezinyaweni bese ubuyela endaweni yokuma.

Yenza ama-reps ayi-12.

Medicine Ball Slam

A. Bamba ibhola lomuthi ume ngezinyawo ubanzi kancane kunehlukanisiwe nobubanzi behlombe.

B. Cindezela ibhola phezulu, bese ulishaya phansi ngokushayela ibhola phansi. Njengoba wenza kanjalo, landela ibhola ngomzimba wakho, gwema ukugoba okhalweni, bese uphela endaweni ephansi yokugcwala ikhanda phezulu, nesifuba nokukhazimula okuphansi.

C. Thatha ibhola lapho uqhuma kuqala bese uqhuma uye phezulu, ushayele ibhola phezulu uphinde welule umzimba nezingalo ngokugcwele.

Phinda imizuzwana engu-30.

I-lateral Lunge

A. Yima ngezinyawo ndawonye izandla ziboshwe phambi kwesifuba.

B. Thatha isinyathelo esikhulu uye kwesokudla, ngokushesha wehlele elungeni, izinqe ezicwila emuva futhi ugoqe idolo elingakwesokudla ukuze ulandelele ngokuqondile emgqeni wonyawo lwesokudla. Gcina umlenze wesobunxele uqonde kodwa ungakhiyiwe, izinyawo zombili zikhombe phambili.

C. Cindezela unyawo lwesokudla ukuze uqondise umlenze wangakwesokudla, bese unyathela unyawo lwesokudla eceleni kwesobunxele ukuze ubuyele endaweni yokuqala.

Yenza izikhathi ezingu-10. Shintsha izinhlangothi; phinda.

Eqa Intambo

A. Bamba intambo ngesandla ngasinye, bese uqala ngentambo ngemuva kwakho.

B. Zungezisa izihlakala nezingalo zangaphansi entanjeni ngentambo ngaphezulu. Ngenkathi intambo idlula imicu, gxuma ngokuphuma ezinzwaneni bese uvumela intambo idlule ngaphansi.

Phinda imizuzwana engu-30.

Phumula umzuzu owodwa bese uphinda umjikelezo izikhathi ezine.

Buyekeza kwe-