Bukela uBrie Larson Beast ngeNdlela yakhe ngale Seti yeeBulgaria Split squats

Umxholo

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UCaptain Marvel abalandeli sele besazi ukuba kukho imiceli mngeni ebonakalayo uBrie Larson akanakoyisa. Ukusuka kwi-hip-400 yeepawundi ezixhonyiweyo ukuya kwi-100-sit-ups kwimizuzu emihlanu kwaye ngokuthe ngcembe ukukala intaba yeenyawo ezili-14,000 njenge-NBD, umdlali weqonga uyazi into okanye ezimbini malunga nokungena kubume beqhawe.

Ngaphandle kokubonisa ukomelela kwakhe kwimithombo yeendaba zentlalo, uLarson ukwathembeke ngokuhlaziyayo malunga noko kuthatha ukuze usebenze nzima. Kwividiyo ekwabelwana ngayo ngolwe-Lwesithathu kwiphepha lakhe le-Instagram, uLarson uviwe ngokukhalaza kwiseti yonke yaseBulgaria squats ngelixa besebenza nomqeqeshi wexesha elide uJason Walsh. Ngexesha leswekile sombilo sangoLwesithathu, uLarson ubonwa esenza ii-squats eziphakanyiswe ngasemva ezinobunzima kwisandla ngasinye, ukuvavanya ibhalansi yakhe, uzinzo kunye namandla. (Kunyaka ophelileyo, u-Chelsea Handler waze wakhumbula usuku lwakhe lokuzalwa lwama-45 ngalo msebenzi wokubulala umlenze.)

Ukuba ufuna esinye isizathu sokuchukunyiswa luqeqesho lukaLarson, uWalsh - osebenze noEmma Stone-wongeze ngolwe-Lwesithathu ukuba umdlali we-31 oneminyaka eli-31 uthathe inyathelo elikhulu ngobunzima bonke. "Ezi ziBlocks ze-45-pound kwaye saqhubela phambili kwiibhloko ze-65-pounds ze-singles! 👏👏👏 ukugaya okulungileyo, "wabhala uWalsh kwiinkcazo ze-Instagram post kaLarson. U-Larson wayenekratshi lokutyhalela ngaphaya komda wakhe. “Ayisoloko ikhangeleka intle kodwa iyavakala intle,” utshilo le vidiyo. (Eyeleleneyo: Amandla ka-Brie Larson's Insane Grip yiyo yonke iNkuthazo yokuPhucula oyifunayo)

U-Walsh uxelele Ubume ukuba yena noLarson basebenze kunye nePowerblock dumbbells kunye nendlela iBulgaria eyahlula ngayo squat "ngumsebenzi omkhulu ngokwenene wokusebenzisa nakuphi na ukungalingani kumlenze ngamnye, kunceda ukudala amandla kunye nokuzinza esinqeni."

I-Bulgarian split squat "ijolise kuyo yonke into: i-quads, amathanga angaphakathi nangaphandle, imisipha, amathole, inyonga, kunye neempundu, utshilo uCat Kom, umsunguli we Studio SWEAT OnDemand, uxelelwe ngaphambili. Ubume. Uye wakubiza oku ukuzilolonga "umonakalisi womlenze opheleleyo" kwaye uxelele Ubume"akukho nto indenza ndizive ndibuhlungu ngokwanelisayo ngosuku olulandelayo."

Ukugxila ngokwenene kwifomu kubalulekile ukuba ufuna ukufumana okuninzi kwi-squat ye-squat yaseBulgaria. Kufuneka ube nokuzinza okungundoqo kwaye ufune onke amaqela amakhulu emisipha kumzimba wakho ophantsi ukwenza lo msebenzi ngokufanelekileyo. Ukwenza, nyathela unyawo umva, uyibeke endaweni ephezulu, enjengebhentshi lobunzima njengoko kubonisiwe kwividiyo kaLarson. Ngenye inyawo ityalwe phambi kwakho, uya kugoba imilenze yomibini, ugcine isifuba sakho siphakamisiwe, kwaye ucinezele kwisithende sangaphambili ukuze ume. Ukulandela isuti kaLarson, ungabamba ubunzima bakhululekile kwisandla okanye isitayile esinye esinzima phambi kwakho. Unokwenza le ntshukumo kunye nobunzima bomzimba wakho kuphela. (Jonga le minye imihla yokuzivocavoca abaqeqeshi abafuna ukuba ungeze ekusebenzeni kwakho.)

Kwividiyo yangoLwesithathu, uLarson ukwazile ukuthoba umlenze wakhe ongasemva de ithanga lakhe langaphambili linxusene nomhlaba - akukho msebenzi olula - ukubandakanya i-glutes yakhe ukulungisa umlenze wakhe omileyo ngaphandle kokuwutshixa endaweni (u-hayi-hayi emadolweni akho). Wenza i-reps ezimbalwa kwicala ngalinye ngenkxaso eyongezelelweyo evela kuWalsh, owayemvuyisa kuyo yonke inyathelo lendlela, ngaphambi kokuhlala ebhentshini kwaye evakalisa ngokudinwa, "Ndijonge nje kulambatha."

Lo msebenzi wokutshisa i-butt kunye nethanga awukho umdlalo, njengoko kungqinwa kukudinwa okucocekileyo kukaLarson ekupheleni kwee-reps ezimbalwa. Yiyo loo nto abaqeqeshi beyithanda kakhulu, uPearla Phillips, umqeqeshi oqinisekisiweyo kunye nomnini weFit Body Transformations e-Epping, u-NH ngaphambili wayexelela iMilo, kwaye usebenze ibhalansi yakho ngexesha elifanayo, "okukuvumela ukuba "usebenze ngobuchule, ungabi nzima ngelixa uvuna iziphumo ezingcono."

Ukuba ufuna ukuzama ukuhamba kukaLarson ngokwakho ngelixa usongeza ubunzima, zama iPowerBlock Sport 24 Adjustable Dumbbell System (Yithenge, $ 170, dickssportinggoods.com). Ngelixa obu bunzima bunyuka buye kwi-24 yeepawundi, zilungele ukusebenza ngendlela yakho ukuya eLarson UCaptain Marvel inqanaba lamandla. Kupholile ngokupheleleyo ukuba uyancwina yonke indlela - nokuba yintoni na, bahlobo. Nokuba kwenzeka ntoni.

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