Ukuzivocavoca uBrie Larson Wenza Ukufikelela kwiinjongo zakhe zoKulunga

Umxholo

• Umsebenzi weSiseko sikaBrie Larson
• Ukolulwa okukhulu kweHlabathi
• I-Deep Squat
• I-Pendulum yamagxa
• Band Ukujikeleza kwangaphandle
• Iplanga yeLateral
• Ukuqengqeleka komzimba kuLwandiso
• Ukutyholwa kweHip yomlenze omnye kwibhentshi
• Ibhendi yoMlenze oMnye woMbane oMileyo
• Inqwelomoya omnye
• Uluhlu lweSki
• Ukolula
• Ukutsalwa kwe-Isometric
• Uphengululo lwe

UBrie Larson uqeqeshelwe indima yakhe ezayo UCaptain Marvel 2 kunye nokwabelana ngohlaziyo kunye nabalandeli bakhe apha endleleni. Umdlali weqonga wayekade esabelana ngendlela yakhe yemihla ngemihla kwaye etyhila ukuba uzibekele usukelo lokuphumelela ekutsalweni kwengalo enye. Ngoku, uyaqhubeka nokwabelana ngaphakathi ejonga imeko yakhe yokomelela komzimba. (Related: UBrie Larson uvule malunga nokuzithemba awayekufumene ngokudlala uKapteni Marvel)

Kwimeko yenqaku: Kwiposti ye-Instagram yakutshanje, uLarson wabelane ngevidiyo yakhe esenza ii-squats zemigodi ngebhari elayishwe kakhulu. Emva kokubethelela ii-reps ezintandathu, waphula umdaniso wokubhiyozela ividiyo. ULarson ukwabele iividiyo zakhe esenza imiphunga emileyo kwi-Exxentric kBox, esenza i-push-ups yengalo enye, kwaye afikelele kwinjongo yokutsala ingalo enye.

Ngelixa zonke ezi zinto zingasentla zinomtsalane ukubukela, uLarson wenze inqaku lokwabelana ngomsebenzi omncedileyo ukuzakhela kwindawo akuyo. Kwividiyo kwisiteshi sakhe seYouTube, uLarson wabelane ngevidiyo evela kwiseshoni yoqeqesho kunye nomqeqeshi wakhe uJason Walsh. Kuyo yonke ividiyo, uWalsh kunye noLarson bagxininise ukuba ngelixa le mithambo isenokungabinayo *wow* factor yezinye iintshukumo, zibalulekile ekwandlaleni isiseko somthambo ophezulu kakhulu. (Eyeleleneyo: Umsebenzi wokuqala kaBrie Larson wokuvalelwa yedwa yeyona nto iDityanisiweyo uya kuze uyibukele)

Kwividiyo, uLarson wathi kwixa elidlulileyo, wayesabelana "ngeyona hits ibalaseleyo" yokusebenza kwakhe nabalandeli bakhe kunokuba konke imithambo eyamncedayo wakha kwezo ntshukumo. "Kodwa abaqondi ukuba siqale ngazo zonke ezi zisisiseko, zihamba lula ngaphambi kokuba sifumane elo nqaku, kwaye sesinye sezizathu zokuba sizakhele ukomelela okungaka kwaye awukwazi ukwenzakala," wongeze watsho uWalsh. .

Ukuba ufuna ukusebenzisa ezinye zeendlela zokuzilolonga zikaLarson xa usebenza kwiinjongo zakho, nantsi inkcazo yendlela yokwenza nganye. (Inxulumene: UBrie Larson wabelana ngeendlela zakhe azithandayo zoxinzelelo, kwimeko apho uziva ukhathazekile, nayo)

Umsebenzi weSiseko sikaBrie Larson

Ingaba isebenza kanjani: Gqibezela umsebenzi ngamnye njengoko kubonisiwe.

Uya kudinga: iseti ekhanyayo yeedumbbells, ibhendi enkulu yokumelana ne-loop, ibhloko ye-yoga eyi-2, ibhentshi, umatshini we-SkiErg, kunye nebha yokutsala phezulu.

Ukolulwa okukhulu kweHlabathi

A. Yima ngeenyawo i-hip-width ngaphandle kwaye ungene kwiimbaleki ezinzulu, uzisa umlenze wasekhohlo phambili kwaye ugobe kwii-90 degrees, umlenze wasekunene uthi nkqo edolweni.

B. Beka isandla sokunene phantsi emgangathweni ngokuhambelana nesithende sasekhohlo.

C. I-twist torso evulekileyo ngasekhohlo kwaye ufike ngengalo yasekhohlo phezulu esibhakabhakeni. Bamba malunga nemizuzwana emi-5.

D epheleleyo. Zisa isandla sasekhohlo ezantsi ukuya ngaphakathi kwishin yasekhohlo, uwisa ingqiniba ukuya emgangathweni; hlala apho imizuzwana emi-5. Jika uvule kwaye ufikelele esibhakabhakeni kwakhona ukuze uqale irep elandelayo.

Yenza i-15 reps. Tshintsha amacala; phinda.

I-Deep Squat

A. Iinyawo zenyawo ziphume zibanzi kunokuphakama kobubanzi behips, ukuzoba iinzwane ngaphandle nezithende.

B. Cotha kancinci uye kwindawo ephantsi yesquat ngeentende zentliziyo kunye nesifuba. Sebenzisa ingqiniba ukutyhala amadolo ngobunono.

Ukuphefumla apha ubuncinci ezintathu zokuphefumla nzulu.

I-Pendulum yamagxa

A. Yima ngeenyawo ububanzi benyonga obuqhekekile, ubambe idumbbell engasindi esandleni ngasinye, iingalo ziqonde emacaleni, iintende zijongise ngaphakathi. Uguqe ngamadolo kancinci, jinga umlenze osicaba phambili ukusuka esinqeni. Esi sisikhundla sakho sokuqala.

B. Gcina i-torso imile kwaye iingalo zithe tye, phakamisa ubunzima phezulu de i-biceps ibambe iindlebe. Cotha kancinci ukuya kwindawo yokuqala.

Yenza i-1-2 iiseti ze-30 reps.

Band Ukujikeleza kwangaphandle

A. Bamba iziphelo ezibini zebhendi yokuchasa, uyibeke phambi komzimba.

B. Ukugcina iingalo ngokuthe nkqo, tsala ibhendi ivuleke kangangoko kunokwenzeka, ucofe iigxa zamagxa kunye. Misa, emva koko ukhulule uxinzelelo ukubuyela ukuqala.

Qhubeka utsala ibhendi evulekileyo kwaye ukhulule imizuzwana engama-60.Yenza iiseti ezi-3.

Iplanga yeLateral

A.Lala ngecala lasekhohlo ngamadolo ngqo, ingqiniba yasekhohlo iphumle kwibhloko yeyoga.

B.Phakamisa umzimba kwingqiniba yasekhohlo kunye nengalo yangaphambili, kunye nonyawo lwasekunene phambi konyawo lwasekhohlo.

C.Nyusa isinqe kude kube ngumzimba owenza umgca othe ngqo ukusuka emaqatheni ukuya emagxeni.

D epheleleyo.I-brace abs kunye nokuphefumla ngokunzulu ngalo lonke ixesha lomsebenzi weplank.

Bamba imizuzwana engama-30 ukuya kumzuzu omnye.

Ukuqengqeleka komzimba kuLwandiso

A. Lala ujonge phezulu phantsi imilenze neengalo zithe nkqo. Bamba iingalo ngqo ngaphezulu kwentloko. Phakamisa imilenze emgangathweni kwaye ucofe ngokucothayo itorso phezulu ukuze umqolo osezantsi kunye neempundu zibambe umgangatho, udala indawo "yokubamba". Gcina imilenze yakho, i-butt, kunye ne-abs iqinile kwaye yomelele, iqhosha lesisu litsaliwe.

B. Ukusuka kwesi sikhundla, chu ngokuthe chu ukuya kwicala ngaphandle kokuvumela iingalo okanye imilenze ukuba ichukumise umgangatho. Bamba, ke qhubeka esiswini de ufike kwindawo ejonge phantsi "superman".

C. Bamba, emva koko uqengqele umva uqale kwindawo ebambekayo, ngaphandle kokuvumela imilenze okanye umzimba ukuba uthinte umhlaba.

Roll ukusuka kwindawo egobileyo ukuya kwindawo ye-superman amaxesha ali-10 ukusuka ekunene, kwaye uphinde amaxesha ali-10 ukusuka ekhohlo.

Ukutyholwa kweHip yomlenze omnye kwibhentshi

A. Phumla iingqiniba kwibhentshi. Imilenze yokuhamba uphume de amadolo agobe malunga ne-90 degrees kwaye iinyawo zibekwe ngokuthe ngqo ezantsi kwamadolo. Phakamisa isinqe ukuze umzimba wenze umgca othe ngqo ukusuka emadolweni kuye emagxeni.

B. Gcina idolo lasekunene ligobile kwii-degrees ezingama-90, phakamisa umlenze wasekunene ukuze uzise idolo lasekunene ngaphezu kwe-hip. Ukugcina umlenze wasekunene uphakanyisiwe, i-hips ephantsi ukuya emgangathweni, uze utyhale isithende sasekhohlo ukuze ucinezele i-hips back up. Yimpendulo enye.

Yenza iiseti ezi-3 ukuya kwezili-12 ukuya kweziyi-15 ukuphindaphinda kwicala ngalinye.

Ibhendi yoMlenze oMnye woMbane oMileyo

A. Yima malunga nobude bomlenze kude nebhentshi, ujonge kude, ngebhanti yokuxhathisa ebotshelelwe ijikeleze umlenze wasekunene. Yandisa umlenze wasekhohlo ngasemva ukuze umphezulu wonyawo uphumle ebhentshini.

B. Yehla kancinci de idolo elingasemva lindandaze phezu nje komgangatho. Bamba emazantsi imizuzwana emi-3. Shayela phezulu ukuya phezulu kwinani elinye.

Yenza 6 ukuba 8 reps. Tshintsha amacala; phinda.

Inqwelomoya omnye

A. Ukujongana nebhentshi yakho, yima emlenzeni wesobunxele uphakamise umlenze wasekunene, idolo lasekunene ligobe kwi-angle ye-90-degree. Thobisa idolo lasekhohlo kancinci ukuze ucime izihlunu zomlenze, ubandakanye umlenze wasekhohlo ukuze uzinze, kunye nenqanaba lesinqe emgangathweni.

B. Ukuxhoma phambili ezinqeni njengoko unweba umlenze wasekunene emva kwakho, ubambe ithanga lasekunene kunye ne-glute kwaye uguqule unyawo lwasekunene.

C. Beka izandla kwibhentshi ukwenzela ukuzinza okongeziweyo, ukuba unqwenela. Jikelezisa i-torso ekunene ukuvula i-hip elungileyo. Yandisa ingalo yasekunene ngqo kwaye ujonge phezulu kwiminwe yakho. Bamba imiphefumlo emi-3 ukuya kwemi-5.

D epheleleyo. Yenza ingalo yasekunene ezantsi kwaye ujikeleze i-torso ngasekhohlo, uphakamise ingalo yasekhohlo uye phezulu eluphahleni, kwaye ujonge phezulu kwiminwe yakho yasekhohlo.

Gcina ukuphefumla oku-5. Phinda ubhekise kwelinye icala.

Uluhlu lweSki

A. Bamba isiphatho esinye somatshini weSkiErg kwisandla ngasinye. I-Hinge torso phambili kunye nokugoba okuncinci emadolweni kunye nomqolo ongathathi hlangothi kunye nentamo.

B. Gcina amagxa aphezulu kunesinqe kunye nesinqe phezulu kunamadolo, kwaye utsale izibambo ezantsi nasemva. Khulula ukubuyisela iziphatho ngaphezulu.

Khetha umgama phakathi kwe-500m kunye ne-750m kwaye wenze imijikelo emi-5-8, uphumle imizuzu emi-1-2 phakathi komjikelo ngamnye.

Ukolula

A. Qala ngokuguqa ngamadolo ebanzi ngokwaneleyo ukuze ulingane nomzimba phakathi kwamathanga. Khasa izandla phambili kunye nesifuba esezantsi kwindawo yomntwana, ugcine iingalo zinde kwaye uvumele intloko nentamo ukuba zikhulule. Hlala apha i-5 ukuya kwi-10 yokuphefumla okunzulu.

B. Gquqa ukuba ulale ngomqolo yolule imilenze. Phakamisa umlenze wasekunene, ugobe ngasekunene, kwaye ugone umlenze wasekunene ngeengalo esifubeni imizuzwana emi-5.

C. Phakamisa umlenze wasekhohlo uqonde ngqo phezulu eluphahleni (okanye phezulu kangangoko kunokwenzeka), ugobe ngasekunene ngaphandle, kwaye ubeke i-ankle yasekunene ngokuchasene ne-quad yasekhohlo. Shenxisa isandla emva komlenze wasekhohlo kwaye tsala umlenze wasekhohlo uwuse emzimbeni. Bamba imizuzwana eli-15.

D epheleleyo. Yolula imilenze yomibini, uze ugobe ngasekunene ngaphandle kwaye uwele i-ankle yasekunene uye ngaphandle kwedolo lasekhohlo. Ukugcina igxalaba lasekunene emhlabeni, imilenze esezantsi ngasekhohlo ukuya emhlabeni. Bamba imizuzwana eli-15, uze uphinde amanyathelo u-B-D kwelinye icala.

Ukutsalwa kwe-Isometric

A. Bamba ibar yokutsala kunye nokubamba okungathathi hlangothi (iintende zijongane) kwaye uthathe indawo "yokufa efileyo", iingalo zandiswa ngokupheleleyo.

B. Goba amadolo esifubeni. Cinezela ii-lats ngelixa ugoba iingalo ukutsala umzimba ngaphezulu kwebar ngelixa ugcina iingqini kufutshane emacaleni. Yizisa isilevu sakho phezu kwebar, kwaye ubambe umzuzu omnye, emva koko unciphise kancinci uye kwindawo yokuqala.

Uphengululo lwe