Umqeqeshi kaGal Gadot kunye noMichelle Rodriguez Ukwabelana ngoQeqesho lwaKhe aluthandayo lweZixhobo

Umxholo

• Akukho-Isixhobo sokuSebenza koMlingane
• Isekethe 1
• Ukuhamba ngeLunge
• Ukuqhwaba izandla ngeDolo Tuck
• Bamba umngxuma
• Isekethe 2
• Abadlali bezemidlalo
• Ikiriva
• "I-Sled" i-Partner Push
• Isekethe 3
• Ukutyhala kwesifuba ngokujikeleza
• Buyela umva ngokuTsala
• Ukuphakamisa kamva
• Uphengululo lwe

Akukho nto inje ngobukhulu obulingana nayo yonke indlela xa kufikwa kumba wokomelela komzimba, kodwa kukhuselekile ukucinga ukuba ukuzilolonga okufanela uMfazi oMangalisayo kuya kuba yinto elungileyo ukuba umntu ayiqwalasele. UGal Gadot, inkwenkwezi ye-superhero franchise kunye nayo yonke into ejikeleze impilo entle, uyathemba uqeqesho lwakhe kwindoda enye: UMagnus Lygdback, umqeqeshi kunye nesondlo sokutya naye unoxanduva lokufumana uBen Affleck ukuba alwe I-Justice League kunye nokukhuthaza A-listers kuquka uKaty Perry kunye noHarry Styles kwindawo yokuzivocavoca.

Ngeli hlobo, iLygdback isebenzisana neMichelob ULTRA ukukhuthaza abantu abangasebenziyo ukuba basebenze ngenkqubo ebizwa ngokuba yi-ULTRA Beer Run, evumela abo basebenzisa imali ukuba benze imali kwiimayile zabo, squats, planks, nangaphezulu kwiziselo zabantu abadala simahla- kuvakala ngathi kukuwina- phumelela. Kwaye ngezantsi, ekwabelana ngokuzilolonga kuphela komhlobo okwenzelwe nabani na ofuna ukonyusa iindlela zabo ngamandla oMfazi oMangalisayo.

“Oku kukuzilolonga kweqabane elipheleleyo-akukho sixhobo sifunekayo- esinokwenziwa naphi na sinendawo eyaneleyo yokuhambahamba,” utshilo uLygdback. "Olu qeqesho lwamaqabane lumalunga nokuqeqesha kunye nokuncedana. Akusiyo imfazwe phakathi kwakho kunye neqabane lakho. Kufuneka ubeke ukuchasana okukhulu njengoko ufuna kodwa khumbula ukuba akukhona malunga nokuphumelela! Leyo yinto eyisitshixo kwi-workout yeqabane eliphumelelayo. " (Idibeneyo: Kutheni ukuba noBuddy Fitness yeyona nto ibalaseleyo)

Ngaba ukulungele ukufumana amandla akho amakhulu? Bamba i-pal uze usebenze kunye nale-celeb-ephefumlelweyo, eyilwe yingcali, engenamsebenzi wokuzihlaziya.

Akukho-Isixhobo sokuSebenza koMlingane

Uyenza njani: Ngaba uhamba nganye kwisekethe yokuqala ngenani leempendulo ezibonisiweyo. Phinda isekethe amaxesha amathathu kunye nomzuzu omnye wokuphumla phakathi kweenxa zonke. Emva koko, yiya kwisekethe elandelayo kwaye uphinde. Qaphela: Ngelixa usenza yonke imithambo kunye neqabane lakho, ayizizo zonke iindlela zokuzilolonga ezifuna ukuba iqabane lizigqibe.

Yintoni oya kuyidinga: Nada, eyona ngongoma.

Isekethe 1

Ukuhamba ngeLunge

AYima ngeenyawo ububanzi begxalaba ngaphandle.

B. Nyathela phambili unyawo lwasekunene kwaye uguqe ngedolo kwi-angle ye-90-degree, ungene kwindawo ephambili.

C. Tyhala ngesithende sasekunene ukubuyela kwindawo yokuma. Phinda, uqhubela phambili ngonyawo lwasekhohlo. Qhubeka nokutshintsha eminye imilenze njengoko "uhamba" uye phambili.

Yenza i-20 reps iyonke; 10 kwicala ngalinye.

Ukuqhwaba izandla ngeDolo Tuck

A. Qala kwisikhundla esiphakamileyo, kunye nemithi yesundu phantsi ngokuthe ngqo phantsi kwamagxa. Amaqabane kufuneka ajongane.

B. NONE Ngelixa ufikelela ngaphambili ingalo yasekhohlo, tuck idolo lasekunene esifubeni ukuze ubambe undoqo.

C. Hlela kwakhona isandla kunye nonyawo. Phinda kwelinye icala, wandise ingalo yasekunene uye phambili kwaye uguqe ngedolo lasekhohlo. Qhubeka nokutshintsha.

Yenza i-20 reps.

Bamba umngxuma

A. Thetha ngasemva ngomxholo obandakanyekileyo kunye ne-pelvis ekhuselweyo ukukhusela umva osezantsi.

B. Yolula zombini iingalo ngaphezulu, i-biceps ngeendlebe, kunye nemilenze yolule ubude. Hambisa onke amalungu emilenze. Cinezela phantsi kwakhona emgangathweni.

Gcina imizuzwana engama-45.

Isekethe 2

Abadlali bezemidlalo

A. Yima ngeenyawo ububanzi bamagxa ngokuhlukana. Shift weight kumlenze wasekhohlo, gobisa idolo ukuya ezantsi isinqe ii-intshi ezimbalwa kwaye unqamle unyawo lwasekunene ngasemva ngasekhohlo, ushukuma emhlabeni.

B. Tyhala ngonyawo lwasekhohlo kwaye ubotshelelwe ekunene, ufike kancinci uthambise umlenze wasekunene, ujikeleze unyawo lwasekhohlo ngasemva kwawo.

C. Misa, kwaye uphinde uphinde intshukumo, ngeli xesha utyhala ngomlenze wasekunene kwaye uhlale ngasekhohlo. Qhubeka "ukutyibilika" ngasekunene.

Yenza i-20 reps iyonke; I-10 kwicala ngalinye.

Ikiriva

A. Qala kwindawo ephezulu yeplanga kunye neentende zezandla emhlabeni.

B. Yiba neqabane ubambe amaqatha akho, uphakamise imilenze yakho kwinqanaba labo lomlenze. Izandla zakho ziya kuhlala phantsi.

C. Hamba izandla ukuya phambili, ugcine undoqo uqinile kwaye ungashukumi ngokukhawuleza. Indawo nganye yesundu iphinda iphindwe. Yenza i-20 reps ngaphambi kokutshintsha izikhundla kunye neqabane.

Yenza i-20 reps.

"I-Sled" i-Partner Push

A. Ubuso beqabane, kwaye babeke izandla emagxeni abo bexhomekeke kubo kwi-angle ye-45-degree.

B. Tyhala phambili njengoko bexhathisa kuwe, besebenzisa imizimba yabo esezantsi kunye nomxholo wokuhlala beqinile kwaye beme nkqo. Yiya phambili kangangoko kunokwenzeka kumanyathelo angama-20 ngaphambi kokutshintsha indawo kunye neqabane.

Yenza i-20 reps.

Isekethe 3

Ukutyhala kwesifuba ngokujikeleza

A. Iqabane lobuso kunye nomlenze wasekhohlo phambili, kunye nomlenze wasekunene ngasemva, kunye namadolo omabini agobe kancinci. Uyakudlala njengeQabane 1. Iqabane lesi-2 kufuneka libonise ukuma kwakho kunye nendawo oime kuyo.

B. Bamba iqabane lesandla sokunene 2 Iqabane loku-1 liza kutsala ingqiniba yasekhohlo umva kubude begxalaba, lenze inqindi ngesandla, ngokungathi belungiselela ukukhupha utolo kwisaphetha. Umlingane 1 wolulela ingalo yasekunene phambili, nakubude begxalaba, ukubamba isandla sasekunene soMlingane 2. Iingalo zikaMlingane 2 kufuneka zifane nezakho.

C. Usebenzisa izandla zasekunene ezidityanisiweyo, uQabane loku-1 lityhala njengokuba uMlingani 2 engavumi, ukudala ukumelana kunye noxinzelelo kwintshukumo yokutyhala; jikelezisa isinqe njengoko utyhala. Tyhala de ingalo yasekunene yoMlingane 1 yoluliwe kwaye ingalo kaMlingane 2 igobile.

D epheleleyo. Emva koko iQabane 2 lityhala njengoko iqabane loku-1 lingavumi. Oku kudala uhlobo lokuhamba kwesarha.

Yenza i-20 reps iyonke; I-10 kwicala ngalinye.

Buyela umva ngokuTsala

A. Iqabane lobuso kunye nomlenze wasekhohlo phambili, kunye nomlenze wasekunene ngasemva, kunye namadolo omabini agobe kancinci. Uya kusebenza njengeQabane 1. Iqabane 2 kufuneka libonakalise ukuma kwakho.

B. Bamba isihlahla sasekunene seqabane lakho ngesandla sasekunene. Iingalo zasekhohlo zamaqabane zisimahla kwaye ziphakanyiselwe kubude begxalaba.

C. Kuyafana nokususwa kwesarha kwimithambo yangaphambili, Iqabane 1 litsalela ingalo yasekunene ngasemva (njengokulungiselela ukumilisela utolo) njengoko uMlingani wesi-2 emelana nokutsala ukudala uxinzelelo. Jikelezisa isinqe njengoko utsala.

D epheleleyo. Tshintshela; njengoko uMlingani 2 etsala umva, iqabane loku-1 liyala.

Yenza i-20 reps iyonke; 10 kwicala ngalinye.

Ukuphakamisa kamva

A. Jongana neqabane lakho ngeengalo ecaleni kwakho. Yandisa zombini iingalo ukuya emacaleni, ukuphakama kwamagxa.

B. Ngaba iqabane lakho lityhale phantsi ngobunono kwiingalo zombini njengoko uziphakamisela emacaleni, ume ekuphakameni kwamagxa. . bakhulise ngqo. Yenza i-15 reps, emva koko utshintshe indawo kunye neqabane lakho.

Yenza i-15 reps.

Uphengululo lwe