Inkqubo yokuSebenza kaDemi Lovato Inamandla kakhulu

Umxholo

• Ukuntywila ngokunzulu kwiiNdlela zokuSebenza zikaDemi Lovato
• Umsebenzi weDemi Lovato uhambela ukuzama ekhaya
• Lunge-Kick Combo
• I-Curtsy kunye neCala Kick
• Wood Chop Squat
• IPlank Walk Push-Up
• IBurpee
• Qhuba
• Uphengululo lwe

UDemi Lovato ngomnye wabantu abadumileyo abathembekileyo. Imvumi, ethe yavula ngeengxaki zayo ngokutya, ukuzenzakalisa, kunye nentiyo yomzimba, ngoku yenza impilo yakhe ibe yeyona nto iphambili isebenzisa i-jiu jitsu njengendlela yokuziva womelele kwaye uhlale usendleleni kunye nengqondo yakhe. Enye indlela ephawulekayo yokubeka ukufaneleka kuqala? Ukusebenza iintsuku ezintandathu ngeveki kwindawo ayithandayo.

“Le yindawo yakhe ekhuselekileyo,” utshilo uJay Glazer, umqeqeshi wakhe, kunye nomnini weZiko lokuSebenza eliNgaqhawukiyo le-LA uthe kudliwanondlebe no. Abantu. "I-Demi izakuba lapha iiyure ezine ngosuku. Yindawo yayo enye apho angadingeki ukuba abe yinkwenkwezi ye-pop. Uthethile kakhulu malunga neziyobisi zakhe, kwaye oku kuye kwaba likhoboka lakhe elisempilweni. Uyakhanya xa engena Apha." (Idibeneyo: 5 Times Demi Lovato's Workouts Inspired Us to Hit the Gym)

Iividiyo kwi-Instagram ye-Demi Lovato's workouts-karate arts okanye ngenye indlela-zinzulu #iinjongo. Kodwa ngaba uqeqesho lweeyure ezine ngosuku luyimfuneko kwimpilo entle? Kwaye akukho ndawo xa nokuba umlutha kwinto ephilileyo, njengokuqina, kunokuthatha inguqu eyingozi?

Ukuntywila ngokunzulu kwiiNdlela zokuSebenza zikaDemi Lovato

"Kuxhomekeke emntwini," utshilo uBrian Schulz, MD, ugqirha wamathambo, kunye nengcali yamayeza kwezemidlalo eKerlan-Jobe Orthopedic Clinic eLos Angeles. "Ngokucacileyo iimbaleki zisebenza iiyure ngosuku kuba ngumsebenzi wazo, kwaye kulungile."

Kodwa, uyongezelela, iimbaleki zahluka kuninzi lwethu ngeendlela ezimbini ezibalulekileyo: Okokuqala, sele zixhotyiswe kakhulu, oko kuthetha ukuba imizimba yabo inokusingatha umthambo ongakumbi. Kwaye okwesibini, banabaqeqeshi kunye nezicwangciso zokuqinisekisa ukuba abaziqeqeshi ngokugqithisileyo kwaye bazonzakalisa. Kwaye kufanele kuqatshelwe ukuba ayibonakali ngathi uLovato uza kuzala ixesha lonke; uqhawula iiyure ezine ngeentlobo ezahlukeneyo zokuhamba (kubandakanywa nokubuyisela), isitshixo ekulawuleni ukusebenza okude, utsho uDkt Schulz. (Funda ukuba ungazisebenzisa njani iintsuku zokubuyisela kwimeko yesiqhelo ukuze ufumane uninzi ngokuzilolonga kwakho.)

Uyakwazi ukuxela ukuba uwele umgca ngokuhoya umzimba wakho, utshilo uGqirha Schulz. “Mhlawumbi ulungile ukuba awukho zintlungu, awufumani nzakala, kwaye uyakwazi ukugcina imo entle kulo lonke ixesha lokuzilolonga,” uyachaza. Uphawu olunye ukuba utyhale kakhulu? Ukuba ufumana i-DOMS ebuhlungu kakhulu (ukulibaziseka kokuqalisa kokuqaqanjelwa yimisipha) kwiintsuku ezimbalwa emva kokuzilolonga-akufuneki ube buhlungu kangangokuba uneentlungu ezininzi. (Ukubandezeleka okugqithisileyo luphawu nje olunye lokugqitha, jonga ezi mpawu zisithoba ukuze uqiniseke ukuba awugqithisi kwindawo yokuzivocavoca.)

Kodwa kukho icala elimnyama lokuzilolonga ngokugqithisileyo: ukuba likhoboka. (Jonga uluhlu lwethu olupheleleyo lweempawu kunye neempawu.) "Umahluko ophambili phakathi kokuthanda umthambo nokuba likhoboka lomthambo kukukhuthaza kwakho," ucacisa uGqirha Schulz. "Ukuba usebenza ngokuyintloko njengendlela yokulawula ubunzima bomzimba wakho, ubungakanani, okanye ukubonakala kwakho, unokuba nengxaki."

Wongeza ukuba ukuba uziva ngathi "kufuneka wenze imithambo nokuba awuziva mnandi, yenza uvalo xa ucinga ngokulahleka, okanye uthintele ukutya kwakho ngexesha elinye, kuya kufuneka ubone ingcali yezempilo yengqondo. .

Umsebenzi weDemi Lovato uhambela ukuzama ekhaya

Ngethuba lokhenketho lonyaka ka-2015, umqeqeshi kaLovato ngelo xesha, uPam Christian, watyhila ukuba wenza iiseti ezi-3 zezi ntshukumo ukuze ahlale omelele lonke ukhenketho olude. Ukuba umsebenzi kaDemi Lovato wokuzilolonga weeyure ezi-4+ uvakala kakhulu (zonke izandla zethu ziphakanyisiwe!), Olu lolona khetho lusengqiqweni lokuzama ukomelela abantu abadumileyo.

Ingaba isebenza kanjani: Emva kokufudumala, yenza isethi nganye ye-Demi Lovato yokuzivocavoca ihamba ngezantsi kunye nokuphumla okuncinci phakathi komnye. Thatha umoya wemizuzwana engama-60 kwaye uphinde kabini ngaphezulu kwiiseti ezi-3 zizonke.

Yintoni oya kuyidinga: Isibini seedumbbells ezili-10 kunye nebhanti yokumelana okanye ityhubhu.

Lunge-Kick Combo

Ekujoliswe kuko: i-abs, impundu, kunye nemilenze

• Yima ngeenyawo i-hip-width ngaphandle kokubamba i-10-pound dumbbell kwisandla ngasinye, iingalo ngamacala.
• Lunge umva ngomlenze wasekunene, ugoba omabini amadolo iidigri ezingama-90. (Landela ezi zikhombisi zendlela yebhonasi.) Ucofa isithende sasekhohlo, yima ngomlenze wasekhohlo njengoko unyusa idolo lasekunene phezulu kwaye ukhaba umlenze wasekunene uye phambili.
• Buyela kumqolo ongasemva kwaye uphinde.

Yenza iireps ezili-10 kwicala ngalinye.

I-Curtsy kunye neCala Kick

Iithagethi: i-abs, i-butt, kunye nemilenze

• Yima ngeenyawo ububanzi begxalaba ngaphandle, iingalo zigotyiwe ngamacala. Lunge umlenze wasekunene ngokudibanisa, uwelele ngasemva komlenze wasekhohlo, kwaye wehle kwi-curtsy.
• Yima ngomlenze wasekhohlo njengoko ujiwuzisa umlenze wasekunene uye kwicala lasekunene. Buyela kwisikhundla sokujika kwaye uphinde. (Eyeleleneyo: Ukwazi njani ukukhaba oku-4 okusisiseko)

Yenza iireps ezili-10 kwicala ngalinye.

Wood Chop Squat

Iithagethi: amagxa, i-abs, ii-oblique, i-butt, kunye nemilenze

• Khusela ngokukhuselekileyo icala elinye lebhendi yokuxhathisa kumlenze wesofa okanye kwisithuba esomeleleyo. Yima, iinyawo ezinqeni ububanzi ububanzi, ngecala lakho lasekhohlo usofa kwaye ubambe elinye icala lebhendi kwizandla zozibini, amanqindi ngesinqe sasekhohlo (choka phezulu kwibhendi ukuze uthathe kancinci).
• I-squat, emva koko yima njengoko utsala ibhendi ngokungaphezulu uye ngasekunene, ujikelezisa umzimba ukuya ngasekunene. Buyela kwi-squat.

Yenza iireps ezili-10 kwicala ngalinye.

IPlank Walk Push-Up

Iinjongo ze-abs kunye nesifuba

• Yima ngeenyawo ububanzi benyama ngaphandle, emva koko hinge ngaphambili ukusuka esinqeni kwaye ubeke iintende emgangathweni phambi kweenyawo.
• Hamba izandla uye phambili de umzimba ubeseplankini, emva koko wenze i-push-up. Hamba izandla ubuyele kwiinyawo ukubuyela ukuqala.

Yenza i-10 reps.

IBurpee

Iithagethi zamagxa, isifuba, umva, i-abs, i-butt, kunye nemilenze

• Yima ngeenyawo ububanzi ububanzi benyawo, uze ugobe uze ubeke iintende phantsi phambi kweenyawo.
• Yehla iinyawo ubuye kwindawo yeplanga, emva koko utsibe iinyawo uye ngasezandleni kwakhona kwaye ume. Tsibela phezulu, ufikelela kwiingalo ngaphezulu. Umhlaba ngamadolo agobile kancinci kwaye uphinde. (Eyeleleneyo: Uyenza njani iBurpee ibenzima-okanye ibe lula)

Yenza i-10 reps.

Qhuba

Iithagethi ze-abs

• Lala ujonge phantsi, amadolo agobile, iinyawo zithe tyaba, kwaye uchukumise izandla kancinci ezindlebeni, iingqiniba ziye emacaleni.
• Ukuqhawula phezulu uze uhlawule.

Yenza i-20 reps.

Uphengululo lwe