I-4 ihambisa uAriana Grande ukugcina iingalo ezithotyiweyo, ngokutsho koMqeqeshi wakhe

Umxholo

• I-Glute Bridge Skull Crusher (aka "IHarley")
• Intambo emileyo Triceps Extension
• Dumbbell T-Phakamisa
• Ukuma kweCable Cable Fly
• Uphengululo lwe

UAriana Grande usenokuba mncinci, kodwa amandla ombane oneminyaka engama-27 akoyiki ukuhamba nzima kwindawo yokuzivocavoca - imvumi ichitha okungenani iintsuku ezintathu ngeveki isebenza nomqeqeshi wodumo uHarley Pasternak.

Pasternak, osandula ukupapasha ingxelo yakhe ehlaziyiweyo INew York Times incwadi yokupheka ethengiswa kakhulu Ukusetha kwakhona umzimba, uxelela Ubume ukhokela iGrande ukuya kwiiseshoni zoqeqesho zemizuzu engama-30 ukuya kwengama-45 ezijolise kumandla kunye nakwitoni. Isiqhelo sabo sibandakanya iintshukumo ezine eziphambili ukugcina umzimba ophezulu weGrande womelele kwaye ulungelelene: i-glute bridge bridge crushers skull crushers (i-Pasternak's signature exercise he dubs "The Harley"), intambo yokuma i-triceps extensions, i-dumbbell T-iphakamisa, kunye neempukane zentambo ezimileyo.

Kwaye usithembe: Ngelixa ilula, ezi ntshukumo azilula. (Jonga umceli mngeni wakhe wokuziqhelanisa nomzimba osezantsi ukuze afumane ubungqina.)

Nangona le mithambo ingasetyenziselwa ukwenza isekethe, uPasternak uthi uhlala esasaza iintshukumo ezine kwisiqhelo sokuzilolonga seGrande iveki yonke. "Sigxila kumzimba ongaphezulu kube kanye ngeveki, kodwa konke ukusebenza kuka-Ariana kugxile kwiintshukumo ezinamandla ezibetha amalungu omzimba amaninzi, ngenxa yoko asikhe sahlukanise iqela elinye lemisipha kwiseshoni yonke," uyacacisa. (Idibeneyo: 9 yezona Zilukhuni kunye neZona ziQinisekiso zaBantu abaQeqeshayo bokwenyani)

Ezi zivivinyo zine zijolise emagxeni, iipeccs, iikati, i-rhomboids, i-triceps, kunye ne-deltoids, utshilo umqeqeshi. Nangona kunjalo, uPasternak uthi unciphisa ukusebenza kwe-biceps kunye neGrande. "Ngokuthintela ii-biceps, i-triceps iba yinto ebalaseleyo, elungileyo ekumeni kakuhle," ucacisa. "Ukomeleza i-triceps yakhe kutsala amagxalaba akhe ngasemva, kumnceda ukuba aqhubeke nokuma kakuhle." (Idibeneyo: UQeqesho lwaMandla lokuSebenza ngokuGqibeleleyo)

Apha ngezantsi, uPasternak uqhekeza intshukumo nganye yokuhamba komzimba okuGrande okuphezulu ukuze ukwazi ukulandela ekhaya. Kuwo wonke umsebenzi, ucebisa ukuba ugqibe iiseti ezintathu ze-15 reps ukuba umtsha ekuphakamiseni ubunzima. Ukuba uqeqesha amandla ngokufanelekileyo rhoqo, zama iiseti ezine ze-20 reps, utshilo. Kwaye ukuba uyi-pro kwigumbi lobunzima, umqeqeshi ucebisa ukuba ujolise kwiiseti ezintlanu ukuya kwezintandathu ze-20 reps. Nokuba luphi na uluhlu lweempendulo, uPasternak uthi kufanelekile ukuba uzabalaze ukugqiba iseti nganye. Oku kuya kukunceda ukuba ulinganise ubunzima obusebenzisayo, wongeza. (Jonga: Uyikhetha njani i-Dumbbells yoBungakanani oLungileyo kuMsebenzi wakho)

Gcina ukhumbule ukuba uya kufuna ii-dumbbells, kunye nentambo kunye ne-stirrup handles ukuze unamathele kwiipulleys zekhebula. Kwakhona: Ukufudumala kunye nokupholisa adweliswanga apha, kodwa ungalibali ukuzifaka!

I-Glute Bridge Skull Crusher (aka "IHarley")

A. Lala ujonge phezulu emgangathweni uguqe ngamadolo iinyawo zithe tyaba emhlabeni. Bamba i-dumbbell kwisandla ngasinye kwaye wandise iingalo, ukugcina izihlakala zilungelelaniswe ngaphezulu kwamagxa. Bend iingqiniba ukuze dumbbells ecaleni kwelinye icala intloko. Esi sisikhundla sakho sokuqala.

B. Yandisa iingqiniba phezulu ukuze wenze ukwandiswa kwe-triceps ngelixa ngaxeshanye ubamba isiseko kwaye uzisa inyonga ukuya kwibhulorho ebukekayo.

C. Misa kancinci kwaye ucofe phezulu kwaye ubuyele kwindawo yokuqala. Yimpendulo enye.

Intambo emileyo Triceps Extension

A. Qhoboshela intambo kwityabuli yombane. Yima ujonge intambo kwaye uyibambe ngezandla zozibini, ugcine ukubamba ungathathi cala.

B. Hinga ezinqeni ukuxhomekeka phambili kancinane. Qalisa ukwandisa iingqiniba ujonge ezantsi.

C. Bandakanya isiseko kwaye uqhubeke nokwandisa iingqiniba kude kube iingalo zingqale ngqo. Misa kancinci kwaye ubuye kancinci kwindawo yokuqala. Yimpendulo enye.

Dumbbell T-Phakamisa

A. Bamba i-dumbbell kwisandla ngasinye kwaye ume ngeenyawo ububanzi bamagxa, iingalo ngamacala, iintende zijonge ezantsi. Esi sisikhundla sakho sokuqala.

B. Ukugcina iingalo ngokuthe nkqo, iintendelezo phantsi, kunye nokuzibandakanya, nyusa i-dumbbells ngqo ngaphambili kude kube kufikelela kubude begxalaba.

C. Ukugcina iingalo ngokuthe nkqo, zikhuphele emacaleni iintende zijonge ezantsi. Buyela kwindawo yokuqala, iingalo ngamacala. Yimpendulo enye.

Ukuma kweCable Cable Fly

A. Misa iiplagi ezimbini zekhebula zijongane ngezixhobo zokurhabaxa kubude besifuba. Yima phakathi kweepali kunye neenyawo ububanzi be-hip-widdi ngaphandle.

B. Bamba isiphatho sasekunene ngesandla sasekhohlo kunye nesasekhohlo ngesandla sasekunene ukuze iingalo ziwele phezu kwenye.

C. Qala uncrossing iingalo zide ziyelelene emhlabeni. Qhubeka ukwandisa de kube iincakuba zamagxa ziqhotyoshelwe umva kunye.

D epheleleyo. Misa kwaye kancinci ubuyele kwindawo yokuqala. Yimpendulo enye.

Uphengululo lwe