I-Model Illustrated Cover Model Kate Upton Unamakhono Okuqina Okukhuthazayo

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Imodeli Kate Upton akagcini nje ngokubamba ikhava yalo nyaka Ezemidlalo Ziboniswe Inkinga ye-Swimsuit, efezeke ngokungathi sína kuyo uqobo, kodwa ubuso bayo nebhodi elimangalisayo lifakwe ku * kuzo zombili izembozo. * Kuhle lokho. Kodwa nakhu okuhlaba umxhwele nakakhulu: amakhono akhe okuzivocavoca. Kunengqondo ukuthi amamodeli amaningi (abo bonke osayizi!) asebenza kanzima ejimini, kodwa asizange siqaphele ukuthi izikhathi zokujuluka zika-Upton zazimbi kangakanani kwaze kwaba yilapho sihlola i-akhawunti yakhe ye-Instagram. Yize sazi amamodeli amaningi angabalandeli bokuzivocavoca okufana nesibhakela, ukuphotha ne-yoga, asikaboni ukuthi abaningi bangena kanjani ekuphakamiseni amandla. Umqeqeshi wakhe, uBen Bruno, umenza enze izinto ezibucayi-uhlobo olungadingi ukusebenza kanzima kuphela, kepha nekhono, ibhalansi namandla. (Uma isibhakela kuyinto yakho, ungasebenza njenge Ezemidlalo Ziboniswe imodeli ngalo msebenzi wozakwethu wesibhakela.)

Ngemva kokuhlola isimiso sakhe, safuna ukwazi: Singakwazi yini ukujima kanjena sodwa? UHolly Rilinger, umqondisi wokudala we-Cyc Studios kanye no-Nike master trainer, usinikeze ukugcwala okugcwele ekuhambeni kukaKate nokuthi yini okufanele ayikhumbule uma ufuna ukuyenza ejimini yakho.

1. UsiziweEyodwaIngalo Yomlenze Owodwa Umugqa

Le nhlangano inzima impela ngoba idinga ibhalansi enkulu. Ngenhlanhla, ungasebenzisa i-roller foam emile ukuze uzigcine uzinzile. "Into enhle ngokusebenza komzimba unilaterally (uhlangothi ngalunye) ukuthi umlenze noma ingalo kuyaphoqeleka ukuqedela ukunyakaza ngokuzimela kolunye uhlangothi," kusho uRilinger. Lokho ngokuyisisekelo kusho ukuthi awukwazi ukusebenzisa ezinye izitho zomzimba wakho, noma ungazi, ukukusiza wenze ukuzivocavoca umzimba, okwenza ukuthi kubhekiswe kakhulu. "Lokhu kunyakaza komzimba okugcwele kuhle kakhulu ekuzinzeni kwe-hip ngenkathi usebenza ama-glutes, ama-hamstrings nama-lats," usho kanje. Ngokuqondene nefomu lakho, kubalulekile ukukhumbula ukugcina izinkalo zakho zikwele phansi, emuva kwakho kuyisicaba, nokugoba okuncane emlenzeni wakho wokuma. (Nakhu okwengeziwe ngokuthi kungani kufanele wenze ukujima kohlangothi olulodwa.)

2. Landmine Umlenze Ibhokisi

Uma uke wenza izivivinyo zamabhomu agqitshwayo ngaphambili, uyazi ukuthi zingaba inselele. Uma ungajwayele, lokhu kuhamba kufaka ukuphakamisa uhlangothi olulodwa lwe-barbell ngenkathi elinye lilungiswe phansi. "Lesi sinyathelo esinezingxenye ezintathu simayelana nokukhishwa kwe-hip nokulayishwa ngaphambili," kusho uRillinger. "Lokhu kusho izinto ezimbili: amandla ayisisekelo kanye nokugcizelela ama-glutes nama-hamstrings." Ngamanye amazwi, izindawo okungenzeka ukuthi ufuna ukuzikhomba ngesikhathi esithile phakathi nokuzivocavoca kwakho. Kulo msebenzi, kukhona ukuphindaphinda okuhlanu kokunyakaza okuthathu okuhlukene: i-Romanian deadlift, i-deadlift evamile, kanye ne-sumo deadlift. "Phakathi nengxenye yokuqala yokuzivocavoca kuyoba nokunyakaza okuncane ngaphandle kwezinqulu zakho. Phusha okhalweni lwakho ngemuva uze uzizwe unwebeka emathangeni akho, futhi njengoba uphusha izinqe zakho phambili lapho ubuyela emuva, cindezela ama-glutes akho," kusho u-Rilinger. . Okwe-Romanian deadlift, i-barbell namapuleti akufanele ashaye phansi. “Izingxenye ezimbili nezintathu zizodinga ukugoba kancane emadolweni,” uyanezela. Into okumele uyiqaphele ukuthi njengoba udlula ngakunye kokuhlukahluka, ukuma kwakho kufanele kukhule kancane. "Uma ungajwayelene nokuqhutshwa kwezigcayiseli noma ukunyakaza kwabantu ababulewe, kungumbono omuhle ukucela umqeqeshi ukuthi akusize ngalokhu.

3. I-Band-Resisted Barbell Hip Thrusts

"Lokhu ukunyakaza kwezinqe zokubulala!" Kusho uRilinger. Ukusunduza kwe-hip okuvamile kusebenzisa i-barbell ngokwakho, kodwa lapha umqeqeshi we-Upton wengeze ibhande lokumelana ngaphansi kwezinyawo zakhe futhi eduze kwebha ukuze ashayele ukunyakaza ekhaya ngempela. Ngenxa yalokhu, "kufanele ugxile kakhulu ekwenzeni uhla oluphelele lokunyakaza," uyaphawula. Kuzoba nzima ukuthola uhhafu wakho ophansi ube sebhulohweni eligcwele, kepha lelo iphuzu. Kule vidiyo, u-Upton uqedela ama-reps ayi-10 ngaphambi kokwenza ukubamba kwe-isometric kwemizuzwana eyi-10. “Lokhu kusho ukuthi umsipha udonsa kanzima isikhathi eside,” kuchaza uRilinger. "Kuyisihluku kodwa kuyasebenza. Qiniseka ukuthi khama isinqe sakho phezulu kwawo wonke ama-rep futhi ugcine inkinobho yakho yesisu idonsela ngaphakathi ukuvikela iqolo lakho elingaphansi. "

4. Izikhumulo Zamabhentshi Ezimayini

Uma ulwa nezikwele zangaphambili ezingokwesiko, lapho ibha ihlala emahlombe akho phambi kwakho, lezi squats ezisindayo zamabhentshi omhlaba ziyindlela ehlukile. "Ibhentshi likunikeza umgomo othize wokunyakaza okuningi," kusho uRilinger, okungaba wusizo olukhulu kulabo abasanda kuqhwanda. Uyanezela, "Ngesikhathi nje lapho ubhontshisi wakho eshaya ibhentshi ongashayela ngalo ubuyele endaweni oqala kuyo,"Okunye okubalulekile kulo msebenzi ukuthi usebenzisa cishe wonke umzimba wakho. Isebenza ama-glutes akho, ama-quads, imisipha kanye nomgogodla wakho, konke ngenkathi amahlombe, ama-lats, nesifuba nakho kuhilelekile. (Uma ukhathele ama-squats amadala afanayo, nansi ukuhluka okusha kwe-squat okufanele ukungeze ekusebenzeni kwakho kwezinqe.)

5. 1.5 RepI-Trap Bar Deadlifts

Uma ungakaze uyibone i-trap bar ngaphambilini, maningi amathuba okuthi kube khona eyodwa elele ekhoneni lejimu yakho ndawana thize. Izicucu zebha yezicupho ziyisengezo esihle sokuthola okungcono ku-barbell deadlift yendabuko, njengoba zibeka ingcindezi encane emhlane wakho futhi zenze kube lula ukungena endaweni efanelekile yokuqala. "Ukudilizwa kwanoma yiluphi uhlobo kungenye yezindlela zokuzivocavoca ezihamba phambili emzimbeni lapho kwenziwa kahle," kusho uRilinger. Lokho kushiwo, kuningi okufanele ukulandelele ngokwefomu lakho. URilinger uthi kufanele ube nokungezwani okugcwele emzimbeni wakho wonke, iqolo eliyisicaba, amahlombe ahoxisiwe kanye nehenjisi elifanele le-hip, ekuqaleni. (Ukuhlola ifomu lakho, funda emaphutheni amathathu ajwayelekile wokufa owenzayo.)

Kule vidiyo, uzobona ukuthi u-Upton wenza i-rep egcwele elandelwa yi-rep "half", lapho enganwebi ngokugcwele ama-hips akhe phezulu. "Lesi sigamu siziqeqesha futhi sigcizelela ingxenye enamandla kakhulu ebangeni lokunyakaza," kusho uRilinger. "Uma ulayisha ngokweqile ingxenye ebaluleke kakhulu yohlu lwe-rep kuba nempendulo eguquguqukayo enkulu, okuguqula kube namandla amakhulu." Lesi esinye isinyathelo esiyinkimbinkimbi okufanele uthole usizo lomqeqeshi okokuqala ngqa, kodwa ukuzuza kwamandla kuzokufanela ngokuphelele. (Ufuna okuningi kuHolly? Bheka ukuthi ukuzindla kuhambelana kanjani ne-HIIT ekilasini lakhe elisha lokuzivocavoca.)

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