Umsebenzi kaGigi Hadid xa ufuna ukuJonga (kwaye uzive) njengeSupermodel

Umxholo

• UkuJinga umlenze wangaphambili ngeLunge engaphambili
• IDolphin Inchworm ukuya kuMlenze Ukuphakamisa
• IPlank ngeeSunittal Punches
• Jab-Jab-Cross-Slip-Hook
• Grand Pliés kunye nethole Phakamisa
• I-Burpee ephezulu
• Uphengululo lwe

Akungabazeki ukuba uvile nge-supermodel uGigi Hadid (imodeli kaTommy Hilfiger, uFendi, kunye naye wamva nje, ubuso bephulo likaReebok #PerfectNever). Siyazi ukuba uyehla nayo yonke into ukusuka kwi-yoga kunye ne-ballet ukuya kwisiginitsha uGigi Hadid wokuzilolonga: umdlalo wamanqindi. Kungenxa yoko le nto sifumene umqeqeshi kaBarry's Bootcamp uRebecca Kennedy ukuba abeke ndawonye le nkqubo yomzimba iyonke ehlanganisa yonke into uGigi anokuyifuna kuqeqesho. (Ufuna ukwazi iimfihlo zokutya naye? Ngekhe uqikelele ukutya kwezempilo akukhule ekutya.)

Ingaba isebenza kanjani: Yenza umsebenzi ngamnye ngexesha elichaziweyo. Nje ukuba ugqibe yonke imithambo, phumla imizuzwana engama-90. Zama ukwenza iiseti ezi-4. Yiva kukutsha.

UkuJinga umlenze wangaphambili ngeLunge engaphambili

A. Yima ngeenyawo kunye nezandla ezinqeni.

B. Swayipha umlenze wasekunene up, unyawo oluguquliweyo kunye nedolo ngqo, ukuphakama ukuphakama (okanye ngaphezulu, ukuba kunokwenzeka). Njengoko umlenze ujika ubuyela ezantsi, khawuleza uye phambili ungene kumjikelo womlenze wasekunene.

C. Cofa umlenze wasekunene ukuze ubuyele ekuqaleni.

Phinda imizuzwana engama-30 kwicala ngalinye.

IDolphin Inchworm ukuya kuMlenze Ukuphakamisa

A. Qalisa kwindawo yehlengethwa.

B. Gcina amagxa phezu kweengqiniba, hamba ngeenyawo ukuya ezandleni de zibe malunga ne-intshi ezili-12 kude. Phakamisa umlenze wasekhohlo phezulu kangangoko kunokwenzeka, emva koko uwubuyisele phantsi. Phinda ngomlenze wasekunene.

C. Hamba ngeenyawo ubuyele kwindawo yeplanga yehlengesi.

Phinda imizuzwana engama-30.

IPlank ngeeSunittal Punches

A. Qala kwindawo ephezulu yeplanki.

B. Phakamisa ingalo yasekunene kwaye ubethe ngqo phambili ukuze i-biceps ibe secaleni kwendlebe. Buyela kwiplanga ephezulu. Phinda kwicala lasekhohlo.

C. Qhubeka utshintshana, ugcina undoqo uqinile kwaye ihips zimile. (Ukuguqula kancinane: Yehla uye emadolweni okanye kwiingqiniba.)

Phinda imizuzwana engama-60.

Jab-Jab-Cross-Slip-Hook

A. Qala kwindawo ekulungeleyo ngenyawo lasekhohlo kancinci phambi kwonyawo lwasekunene kunye namanqindi ojonge ubuso.

B. UJab kabini ngesandla sasekhohlo, ujika i-torso ekunene kwaye wolule ngokupheleleyo ingalo yasekhohlo. Tsala inqindi lasekhohlo umva ukugada ubuso phakathi kweengqindi.

C. Gcoba ingalo yasekunene phambili, ujikeleze ngonyawo lwasekunene kwaye ujike i-torso phambili (umnqamlezo).

D epheleleyo. Tsala ingalo yasekunene ngasemva ngokukhawuleza ukugada ubuso, jikela umzimba ngasekunene, kwaye ugobe i-intshi ezimbalwa ngokungathi uphepha ipunch.

E. Jiwuliza inqindi lasekunene ujikeleze ukuze ubethe kwicala lasekunene, ingalo ibumba ihuku. Khawufane ucinge ngokufika kwenqindi kwicala lasekunene lengxowa yokubetha.

Phinda imizuzwana engama-60.

Grand Pliés kunye nethole Phakamisa

A. Qala ngeenyawo ububanzi kunye neenzwane zibonakaliswe kwii-degrees ezingama-45, iingalo zibanjwe ngokubanzi kwindawo yokuphakama kwamagxa kwi-T position.

B. Ezantsi ezantsi kwi-plié ukuze amathanga ahambelane nomgangatho. Ukugcina esi sikhundla, phakamisa izithende ukuphakamisa amathole, kwaye ujikeleze iingalo phambili nangaphezulu.

C. Izithende ziphakanyisiwe, cinezela kwiinzwane ukulungisa imilenze, emva koko izithende ezisezantsi kunye neengalo zibuyela ku-T.

Phinda imizuzwana engama-60.

I-Burpee ephezulu

A. Yima ngeenyawo kunye. Beka izandla phantsi phambi kweenyawo kwaye utsibe iinyawo umva, wehlise umzimba uye kumgangatho.

B. Cinezela umzimba ukusuka emgangathweni, uhamba ngeplanga, kwaye uxhume iinyawo ukuya ezandleni. Ngokukhawuleza tsibela kwindawo ekulungeleyo, unyawo lwasekhohlo kancinane phambi kwasekunene namanqindi agade ubuso.

C. Yenza i-uppercut ngesandla sasekhohlo, ujonge inqindi ezantsi uze unyuke nge-biceps kunye nomxholo obandakanyekileyo. Pivot i-torso ngasekunene kwaye uqhubele phambili isinqe sasekhohlo. Yenza i-uppercut ngesandla sasekunene, ujikeleze umzimba kwaye uqhube i-hip yasekunene phambili. Phinda kwakhona ngesandla sasekhohlo, emva koko ngesandla sasekunene.

D epheleleyo. Beka izandla phantsi ukuqala i-burpee elandelayo.

Phinda imizuzwana engama-45.

Uphengululo lwe