U-Vanessa Hudgens Unqobe Ukujima Kwezinqe Okuqinile Ngemva Kwenyanga Ephumile Ejimini

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UVanessa Hudgens uthanda ukuzivocavoca okuhle. Swayipha ngokushesha ku-Instagram wakhe futhi uzothola amavidiyo amaningi wokuzivocavoca kwakhe okuhlaba umxhwele (bona: lawa ma-wall slams) kanye nokudansa phakathi kwamasethi ngokumomotheka okukhulu ebusweni bakhe. (Inothi eseceleni: Izingubo zakhe zokuvivinya umzimba zihlala zisezingeni, futhi.)

Encwadini ye-Instagram yeseshini yakhe yakamuva yokujuluka, nokho, lo mculi uvumile ukuthi usanda kuthatha ikhefu "cishe inyanga" ejimini. Yize kunesikhashana, amavidiyo aseposini yakhe abonisa ukuthi uHudgens ukujabulele kakhulu ukubuyela kuwo.

Amavidiyo abonisa u-Hudgens egqoke i-Lime Python DuoKnit Sports Bra kaTerez (Buy It, $75, terez.com) namalegging afanayo (Buy It, $115, terez.com) ngenkathi eqala kabusha ukuqeqeshwa kwakhe e-Dogpound, isitudiyo sokuqina esivame ukuvama osaziwayo abafana no-Ashley Graham , Shay Mitchell, kanye no-Hailey Bieber. Ngenkathi uHudgens ebukeka sengathi uyaqhuma ezivocavoca nobestie wakhe uGeorgia Magree, wavuma esihlokweni sombhalo wakhe ukuthi "ubedonsa kanzima" ngokuzivocavoca umzimba. "IBuuuut kuphela kwendlela yokubuyela kuyo ukukwenza," ubhale kanje.

Kumavidiyo okuqala kwamathathu, abakwaHudgens babhekana nokuxhuma okubanzi kwebhendi lokumelana ne-hopscotch ebuyela emuva. Ukuzivivinya kuyinselele njengoba kuzwakala, futhi ungabona u-Hudgens enikina ikhanda futhi ehlakisa umqeqeshi wakhe, u-Julia Brown, phakathi kwama-reps. "Ngangicasuke kakhulu nge @thrivewithjulia ngokugxuma," kusho uHudgens embhalweni wakhe. (Uma ungomunye wabambalwa abathanda ukugxuma, udinga ukuzama le combo ye-burpee-broad jump-bear crawl combo.)

Ukugxuma okubanzi, uma ubungazi, kuyisivivinyo se-calisthenic, senhliziyo, ne-plyometric esigxile kakhulu kuma-quads akho, kusho uBeau Burgau, C.S.C.S., umqeqeshi wamandla nomsunguli we-GRIT Training. Ukunyakaza kuphinde kusebenze amathole akho, ama-hamstrings, nama-hip flexors, kodwa ngezinga lesibili, uphawula umqeqeshi. Ngokwengeza ibhande lokumelana ne-hopscotch ebuyela emuva, noma kunjalo, uhlanganisa ne-gluteus medius yakho (imisipha emise okwengulube eduze nengaphandle lekhaba lakho elithumba futhi lizungezise umlenze wakho ngaphakathi), kuchaza uBurgau. Ngakho-ke, umzimba wakho wonke ongezansi uzozizwa ushisa phakathi nalokhu kuvivinya umzimba. (Okuhlobene: Ukuzivocavoca kwe-8 Butt-Lifting That empeleni Work)

Uma lokho kuzwakala njengenkomishi yakho yetiye futhi ufuna ukuzama ukunyakaza ekhaya, uBurgau ugcizelela ukubaluleka kokugcina ifomu. "Ngenkathi wenza ukugxuma okubanzi ngebhande lokumelana, ufuna ukuqinisekisa ukuthi amadolo akho awahlangani," esho. "Ukugwema ukulimala, ufuna ukwenza kusebenze i-gluteus medius yakho ukuze uphume ngamadolo ukuze ahlale phezu kwezinzwani zakho." Uma ulwela ukwenza lokho kwenzeke, iBurgau incoma ukwehlisa ukumelana nebhendi yakho noma ukuyilahla ngokuphelele. (Okuhlobene: Lungisa Ifomu Lakho Lokuzivocavoca Ngemiphumela Engcono)

Kubalulekile futhi ukuthi ugcine ukufika kwakho engqondweni, kwengeza umqeqeshi. “Ufuna ukuhlala phansi futhi uthambe, ungashayi izinyawo zakho phansi,” usho kanje. "Cabanga ngokuhlala phansi ngenkathi ufika ukuze ungakhokhisi intela ngokungenasidingo amalunga akho."

Eposini lakhe, u-Hudgens uphinde wabelana ngevidiyo emkhombisa enza isethi yamabhande ebhande eliphikisayo. Ukuzivocavoca kubandakanya ukufaka ibhande lokugoba elifaka phakathi iketanga lapho unganamathisela khona i-barbell noma, esimweni sika-Hudgens, ibhendi lokumelana nokukhulisa ukuqina kwezikwele ezinesisindo, idiphu, nokuningi.

Kuhlobo lukaHudgens lokuzivocavoca, ukudonsa ibhande ngaphansi kwengeza ukumelana kakhulu ne-squat ngokwenza kusebenze i-gluteus maximus (isicubu esikhulu kunazo zonke ku-glutes futhi, i-ICYDK, umzimba wakho wonke), kuchaza uBurgau. Ngaphezu kokuhlukanisa leyo misipha ekhazimulayo, ukunyakaza kudinga ukuthi uqinise umnyombo wakho kanye ne-quads ukugcina ibhalansi nokuzinza, engeza umqeqeshi. (Kungakho amandla ayisisekelo ebaluleke kangaka.)

Kubantu abaningi, kokubili izivivinyo u-Hudgens abelana ngazo akulula neze. Kepha uBurgau uthi kungenzeka ukuthi washintsha izinsimbi zamabhande wokumelana ukuze amsize abuyele esimisweni sakhe. "Ngisho nasezingeni lokuqina likaHudgens, awukwazi ukuphuma uphele ngemuva kokuthatha ikhefu lenyanga lonke ekuzivocavoca umzimba," kuchaza yena. "Ama-Resistance bands angasiza kakhulu ekunciphiseni ukubuyela emuva ezintweni. Ziyaxolelana ngokwengeziwe ngokulayisha umzimba wakho ngendlela futhi iyindlela elula, nokho esebenzayo yokusebenza ekubuyiseleni noma ekwakheni amandla akho." (Okuningi lapha: Izinzuzo Zamabhendi Okumelana Nakho Zizokwenza Ucabangele Ukuthi Udinga Izisindo Yini)

Ukuwa ethrekhi yokufaneleka kuyinto evamile. Uma ufuna izindlela zokubuyela emgodini njenge-Hudgens, nasi umhlahlandlela wokukusiza ukuthi ubuyele ekusebenzeni ngaphandle kokulahlekelwa yisisusa noma ukufaka engozini ukulimala.

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