Ukuhamba ngokugqibeleleyo: iBethany C. Meyers 'Superhero Series

Umxholo

• Yiba yiProjekthi ye-Superhero Series
• Uphengululo lwe

Olu luhlu lwentshukumo luyakhelwe ukuphakamisa.

Umqeqeshi uBethany C. Meyers (umsunguli weprojekthi ye-be.come, iqhawe loluntu lwe-LGBTQ, kunye nenkokeli ekungathathi hlangothi komzimba) wenze i-superhero series apha ukuze idibanise imingeni yokulinganisela-iqala nge-squat yomlenze omnye kwidolo- yima kwaye ibandakanya umjikelo obuyela umva-unamandla anenjongo phakathi ukukushiya unemvakalelo yokuzithemba emzimbeni wakho. (UMeyers unezinto ezimangalisayo zokuthetha malunga nokuchasa ingcamango yokuba 'mncinci' ngandlela-thile unamandla.)

“Usuka ekubeni uzive ungalungelelananga uye kukuziva womelele ngokwenene,” utshilo uMeyers. "Zama ukuphinda igama elithi 'nebhongo' njengoko ungena kwaye uphuma kwindawo yokulinganisa-ligama elinamandla elihlala linceda ukulungisa indlela."

Ukuziqhelanisa kweprojekthi ye-be.come yi-Pilates-meets-strength training, kwaye le sampuli ngokufanayo yenza umsebenzi omningi we-core kunye nemilenze-ingakumbi apho i-glute idibana ne-hamstring. I-squat yomlenze omnye iya kuyikrola le ndawo ukuba ifom yakho ikwindawo: "Ungakhathazeki kangako malunga nokuhla, kwaye endaweni yoko ujolise ekwenzeni idolo lakho lihambelane neqatha," batsho. Emva kwemizuzu emine yolu ngcelele lwe-superhero, unokuzibona uhamba umde kancinci. UMeyers uthi: “Ukuhlala nje emzimbeni womelele kunokukuphakamisa ukucinga kwakho. (Funda konke malunga nohambo lukaMeyers olungeyo-binary apha.)

Bukela le vidiyo ingasentla ukuze ubone uMeyers ekhokelela kulo msebenzi. Emva koko layita ingoma oyithandayo, kwaye uhambe.

"Olu luhlu lubonisa imiceli mngeni esihlangabezana nayo kubomi bethu bemihla ngemihla," utshilo uMeyers. Ace ezi ndlela zokulinganisela kusasa, kwaye uya kuba ulungele ngengqondo ukubamba usuku.

Yiba yiProjekthi ye-Superhero Series

A. Qalisa ukuma ngonyawo lwasekunene uye ngaphambili emethini. Ibhalansi kwiinzwane zasekhohlo ngasekunene kunyawo lwasekunene, kunye nehenjisi ngasemva, ugoba omabini amadolo kwaye uza kwikota yesikwere enobunzima kumlenze wasekunene.

B. Yima kunyawo lwasekunene, uphakamise iingalo phezulu kwaye uphakamise idolo lasekhohlo ukuya kubude be-hip.

C. Beka unyawo lwasekhohlo phantsi ukuze ume ngeenyawo ububanzi ngaphezu kokukhwaza-ububanzi ngaphandle, izandla ezinqeni. Ngezantsi kwi-squat, ukufikelela kwiingalo phambili. Yima, uguqule ubunzima kunyawo lwasekunene, ucofe iinzwane ngasekhohlo ngasekunene kwikota yesikwere (njengendawo yokuqala), kwaye ufikelele kwiingalo ukuya ku-T.

D epheleleyo. Nyathela ngononophelo unyawo lwasekhohlo ukubuyisela umva umva umlenze wasekhohlo uthe tye kodwa ungagotywanga. Gcina i-torso ixhonywe malunga ne-45-degrees phambili kunye neengalo ezifikelela ngasemva ngasekhohlo. Swayipha iingalo phambili naphezulu, biceps ecaleni kweendlebe, emva koko ubenzele isangqa umva ukufikelela kunyawo lwasekhohlo.

E. Nyathela unyawo lwasekhohlo phambili ukuze ubuyele ukuqala, ubambe izandla phambi kwesifuba.

Phinda imizuzu emi-2 emlenzeni wasekunene. Tshintsha amacala; phinda.

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