Izihlunu zikaCamila Mendes 'Ab ziTwitter ngokoqobo kwiVidiyo yokuSebenza

Umxholo

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UCamila Mendes akasoloko esabelana ngezithuba zempilo kwimidiya yoluntu. Kodwa xa esenza, banomdla kwi-AF. Kwimpelaveki yeeholide, i Riverdale Inkwenkwezi ithumele uthotho lweevidiyo kwiBali lakhe le-Instagram elimbonisayo etyumza iseti yeedumbbell ezikreqiweyo kwimiqolo yebhere-ukuzilolonga okugcwele umzimba okuya kukwenza ube buhlungu ubukele nje.

Kwiividiyo, kucacile ukuba uMendes uzabalaza amandla ngokuhamba, kodwa usakwazi ukugqibezela iseti yakhe (enefom efanelekileyo, engekho ngaphantsi). Ngasemva, ungamva umqeqeshi kaMendes, uAndrea "LA" uThoma Gustin, emncoma. "Ukungabikho kwakho ngoku-ukungabikho kwentsimbi," utshilo uThoma Gustin njengoko esondeza izihlunu zakhe kwisisu sikaMendes. (Idibeneyo: Ulufumana njani uCamila uMendes kuXolo phakathi koBhubhane)

Ukuba ucinga ukuba lo msebenzi ubonakala unzima, kungenxa yokuba kunjalo. I-Dumbbell renegade rows yintshukumo edibeneyo etshisa inani lezihlunu emzimbeni wakho, utsho uBeau Burgau, ingcali eqinisekisiweyo yamandla kunye nemeko (C.S.C.S.) kunye nomseki woQeqesho lwe-GRIT. Ngokuyintloko, umthambo usebenza emzimbeni wakho ongaphezulu, ngakumbi iilati zakho, ii-biceps, kunye nomqolo ongasentla, ucacisa uBurgau. Kodwa ukuma kwebhere, okufuna ukuba ugobe amadolo akho ngaphezulu komhlaba, uphinde wenze ii-quads zakho kunye nomxholo-zombini ezi zikunceda uzinze, uyongeza.

Ngelixa umthambo ungaphumeleli njengentshukumo ye-cardio, uya kuhlaziya ukubetha kwentliziyo yakho kuba uvavanya ukunyamezela kunye namandla, utshilo uBurgau. "Ukubamba isikhundla sobuchwephesha, ngaphandle kobunzima, kwanele ukuba intliziyo yakho impompe," uyachaza. "Xa ufaka i-dumbbells kumxube, ngokuqinisekileyo uya kubila." (Idibeneyo: Yintoni omele uyazi malunga ne-Eccentric, Concentric, kunye ne-Isometric Exercises)

Kunye nozinzo, ukubandakanya eyona nto ibalulekileyo xa kuziwa ekugcineni ifom ngexesha lomsebenzi, utsho umqeqeshi. "Undoqo wakho kufuneka ubandakanyeke ukuze umqolo wakho ube tyaba ngokupheleleyo," ucacisa uBurgau, eqaphela ukuba uMendes "ubethelela" ifom kwiividiyo zakhe. Ifom yakhe yile nto kufanele ukuba ujonge kuyo, utshilo.

Iinqe kunye namagxa akho nawo kufuneka ahlale eyisikwere, kwaye ukujika-jika kwicala elikhulu ngu-hayi hayi, wongeza uBurgau. "Ukuba wenza ezi mpazamo zefom esisiseko, mhlawumbi usebenzisa ubunzima obuninzi," utsho. "Akukho ntloni ukuqala encinci kunye nokwakha indlela yakho." (Nantsi indlela yokulungisa ifom yakho yokusebenzisa ukuze ufumane iziphumo ezingcono.)

Ukwenza indlela yakho yokuhamba, iBurgau icebisa ukuba uqale ngokuhlala imiqolo emi nkqo usebenzisa ibhendi yokumelana. Emva koko, xa uziva womelele ngokwaneleyo, ungaphumelela kwi-dumbbell bent-over lines, usebenzisa ibhentshi ngoncedo xa kufuneka, uyongeza. Ukuba okwangoku, awukaziva ulungele uguqulelo lukaMendes lokuzilolonga, enye indlela yokutshintsha kukushiya amadolo akho emhlabeni endaweni yokuwabambisa, ucebisa njalo uBurgau. (Idibeneyo: Ngaba kubalulekile ukuba yeyiphi iodolo oyenzayo yokuzivocavoca kuZilolonga?)

Ngokubanzi, eyona nto intle malunga nalo msebenzi kukuba ixhaphake kakhulu-eneneni, iBurgau ithi ifanelwe yindawo kuyo yonke imisebenzi yakho. "Ndiyakuthanda ukufaka le ntshukumo kwiiklasi zam xa ndigxile kuqeqesho lwamandla, kodwa nangexesha lokuzilolonga kwe-HIIT," uyachaza. "Kodwa ukuba ufuna ngokwenene ukwandisa iziphumo, ngumsebenzi omkhulu wokongeza kwimini apho ujolise kumandla omzimba opheleleyo okanye ukwenza umthambo womzimba ophezulu ojolise ngasemva kunye neebiceps."

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