Buka i-Rebel Wilson "Qala Isonto Kwesokudla" Ngama-Flips Amathayi Ahlaba umxhwele

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• Ungayifaka kanjani iTire
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NgoJanuwari, uRebel Wilson wabiza u-2020 ngokuthi "unyaka wezempilo" futhi waqala ukunikela isikhathi esithe xaxa ekusebenzeni nasekuthuthukiseni indlela adla ngayo. Kusukela lapho, umlingisi ubelokhu enamathela kuleyo migomo, ethumela amazwibela enqubekela phambili yakhe ku-Instagram. Izikhathi zakhe zokuzivocavoca eziqinile ziye zakhuthaza kakhulu; ubelokhu echofoza izintambo zempi, ukuqeqeshwa kwe-TRX, nokuzivocavoca kwebhendi ye-abs efana ne-NBD. Iseshini yakhe yakamuva yokujuluka: isondo liyaphenduka—okuyinto, i-BTW, ezokwenza ukuthi ubukeke kabuhlungu.

Kwividiyo yakamuva ye-Instagram, uWilson ukhombise amandla akhe ngokunganaki ngokuphonsa i-hunk yerabha njenge-badass ephelele. "Ukuqala isonto kahle," ubhale eceleni kwevidiyo. "Bheka nje iqhawe lika @chrishemsworth no @liamhemsworth e-Australia liyayilungisa le nto!"

UWilson akagcinanga nje ngokufaka isondo izikhathi ezinhlanu zilandelana, kodwa futhi wamvumela ukuba afule ifulegi lebhola le-goofball, wagcwalisa abasebenza kwakhe ngokugoba izingalo ezimbili nomdanso wokunqoba omncane.

Umqeqeshi wakhe, u-Jono Castano, wabelane ngevidiyo efanayo ekhasini lakhe le-Instagram, ebhala ukuthi "wayeziqhenya kakhulu" ngenqubekelaphambili yakhe. (Okuhlobene: U-Rebel Wilson Uthi "Akakwazi Ukulinda" Ukubuyela Kuhlelo Lwakhe Olujwayelekile Lokuzivocavoca)

Uma kwenzeka ukuthi umzamo kaWilson ongenakuphikwa kule vidiyo wawungebona ubufakazi obenele, uBeau Burgau, uC.S.C.S., ingcweti eqinisekisiwe yamandla nezimo futhi ongumsunguli weGRIT Training, uthi ukuthwalwa kwamathayi kungukuzivocavoca umzimba okuphelele komzimba. Lo msebenzi uhlose imisipha yakho ye-posterior chain (aka ngemuva komzimba wakho), kuhlanganise nomhlane wakho, ama-glutes, nama-hamstrings, uyachaza. Uphinde uvuse umnyombo wakho futhi ushaye imisipha eminingi eqinisayo emzimbeni wakho ngesikhathi sokuphenduka kwamasondo, uyanezela. Sekukonke, ukujima kukusiza wakhe amandla ngenkathi usebenza ngamandla akho nokukhuthazela, usho kanjalo.

Kodwa ngaphambi kokuthi uzame ukuhlanganisa umnyakazo ohlelweni lwakho lokujima, phawula ukuthi ukuphenduka kwamasondo akunconyelwe kwabaqalayo, kusho uBurgau. “Ukuphenyisisa isondo kungase kubonakale kulula, kodwa kuwumnyakazo ofundiwe,” echaza. "Kudinga ukuzilolonga, futhi akufanele ngempela ukuthi wenze umsebenzi ngaphandle kokuthi ulazi kahle ifomu." (Okuhlobene: Ungayilungisa Kanjani Ifomu Lakho Lokuzivocavoca Ngemiphumela Engcono)

Ngaphambi kokuzama i-flip yesondo, kungcono ukuthi ufunde okuyisisekelo. Okokuqala, ukuqonda imishini yokushayela ngemilenze yakho, zama ukujwayelana nomshini wokucindezela umlenze, kuphakamisa uBurgau. Akukhona nje kuphela ukuthi ukucindezela komlenze ngokuvamile kuphephile kwabaqalayo, kodwa futhi kuwumsebenzi onamandla ohlanganisa umzimba ophansi oqondise ama-quads akho, ama-glutes, ama-hamstrings, amathole, nokuningi, ngaleyo ndlela kukulungiselela ukuthi ufinyelele okuthile okuthuthuke kakhulu (njengesondo. flip), kuchaza uBurgau. (Khumbula lapho umlenze kaJennifer Lopez ucindezela cishe amakhilogremu angama-300 ngathi bekungelutho?)

Kungumqondo omuhle futhi ukukhululeka ngokwenza ama-squats kanye nama-deadlifts, angakusiza ngokwengeziwe ukwakha amandla ayisisekelo adingekayo ukwenza i-flip yesondo, kungeza uBurgau. (Okuhlobene: I-Perfect Strength Training Workout yabaqalayo)

Ukugxila emzimbeni ongaphezulu kubalulekile, kusho uBurgau. Ukuzivocavoca okufana nokuhlanza nokucindezela kungakusiza uqonde ukujikeleza kwesandla okudingekayo ukuqedela i-flip yesondo (okuningi kulokho okungezansi), futhi ukudonsa kungasiza ekwakheni amandla asemuva adingekayo ukufeza lolu hlobo lokuphakamisa, kuphawula umqeqeshi. (Okuhlobene: Izizathu Ezi-6 Ukudonswa Kwakho Kwokuqala Akukenzeki okwamanje)

Lapho nje uzizwa unokwethemba ngalezi zinyathelo eziyisisekelo, uBurgau uphakamisa ukuthi uqale ngesondo elincane (amathayi amaningi anesisindo esiphakathi kwamakhilogremu angama-400 kuye kwangama-600, ngakho-ke lwela ukuphela okukhanyayo kwalowo mkhakha) nokuba nomqeqeshi noma iwashi lokulungisa bese ulungisa ifomu lakho lapho kudingeka. Ukusuka lapho, ungaqala kancane ukwandisa isisindo, uqale ngamasethi amafushane bese ubuyela emuva ngaphambi kokuqina, uthi. (Ezihlobene: I-Light Weights vs. Heavy Weights—Yini Okufanele Uyisebenzise?)

Ukulungele ukuhambisa i-BAMF yakho yangaphakathi njengoWilson? Nawa amathiphu weBurgau wokuthi ungayisebenzisa kanjani i-flip yesondo enefomu elifanele.

Ungayifaka kanjani iTire

A. Qala ngezinyawo ezibanzi kancane kune-hip-wide apart.

B. Izinqe ezingezansi nokubamba ngesandla isondo.

C. Gcina iqolo lakho emuva ukuze ugweme ukulimala; gcina umgogodla ongathathi hlangothi ukuze ubeke umthwalo emilenzeni yakho, hhayi emhlane wakho.

D. Cindezela isifuba sakho uphakamise isondo bese uqhubekela phambili ngemilenze yakho, welula izinkalo, amadolo namaqakala.

E. Lapho isondo selicishe lajama, jikelezisa izandla zakho bese ulicindezela isondo lize liphele i-flip.

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