U-Hailey Bieber usebenzisa eli Qhekeza lezixhobo zeGym ukumenza ukuba azilolonge kakhulu

Umxholo

• Inja esezantsi enoMlenze Phakamisa
• I-Curtsy Lunge
• IPlank Fikelela
• Uphengululo lwe

U-Hailey Bieber unokuyazi indlela yokubonakala enesitayile ngexesha lokuzilolonga, kodwa izixhobo zakhe zokomelela komzimba zibandakanya ngaphezulu kweebhloko ezintle ze-leggings.

Kutshanje ebesenza umthambo kunye nesitayile sakhe uMaeve Reilly, owabelana ngeziqeshana zesesh yabo yokubila kumabali akhe e-Instagram.

Ngaphantsi kwesikhokelo somqeqeshi we-Dogpound uKevin Mejia, uBieber noReilly benza uthotho lweedonki ezikhabe-kodwa i-ICYMI, ukuzilolonga komzimba osezantsi kubandakanya isiqwenga sesixhobo sokuzivocavoca onokuthi ungaze ucinge ukusisebenzisa: iintsimbi zamaqatha.

Iidonki zikhaba (zithiywe ngendlela iidonki ezikhaba ngayo imilenze yazo yangasemva, i-FYI) yimithambo enamandla yokukunceda ujolise ngaphezulu kwezihlunu ezisemilenzeni yakho kunye ne-glutes, utshilo uRocky Snyder, C.S.C.S., umqeqeshi wamandla waseSanta Cruz.

"Uninzi lwabantu baseMelika bachitha ixesha elininzi behleli kwi-hip-flexed position," uyachaza. "Ukukhaba idonki kukhuthaza nje isenzo esichaseneyo (ukwandiswa kwezinqe) ukuba zenzeke. Ngokwenza idonki ukukhaba kwizandla kunye nedolo elinye, iphinda ikhuthaze ukubandakanyeka ngakumbi kwemisipha phakathi kweembambo kunye nezinqe," oku kuthetha ukuba inokusebenza zombini. undoqo wakhokwaye impundu yakho. (Idibeneyo: Iindlela ezi-5 zokwakha iiKhulu eziKhulu, iziQiniso ezinamandla ezingenanto yakwenza neeSquats)

Njengawo nawuphi na umthambo, ifom efanelekileyo ibalulekile, uyacacisa uSnyder. Uya kufuna ukugcina umqolo wakho-ngokukodwa umqolo ophantsi-ukusuka udibanise phantsi njengoko umlenze uphakamisa, utsho. "Injongo kukwandisa kwi-joint hip, kungekhona kumqolo," uyongezelela. "Ukuba umqolo uhamba ngaphezulu, emva koko uye ube ngumthambo osezantsi, hayi umthambo."

Kodwa ukuzilolonga okufana nokukhaba iesile kunokuthathwa ngokulula ukuya kwinqanaba elilandelayo ngokongeza iintsimbi zamaqatha kumxube. Ayisiyiyo kuphela into eguquguqukayo kwaye kulula ukuyithatha xa usiya, kodwa iintsimbi zamaqatha zikwavumela ukuba ugcine uluhlu oluhle lokuhamba kunye nokujikeleza xa kuthelekiswa nezixhobo zesiko, eziluncedo ngakumbi kwimithambo ebandakanya isinqe, iHolly Perkins, i-CSCS Umbhali wePhakamisa ukuze uyame, sixelelwe kwangaphambili. "Isinqe 'yibhola edibeneyo' ehamba macala onke," uPerkins wachaza. "Kubalulekile ukomeleza iindlela ezininzi zokuhamba kunye nezihlunu ezikhulu nezincinci ezidlalayo."

Ngelixa isitayile sikaBieber sasinxibe iintsimbi zakhe ezijikeleze amaqatha, uBieber wayekhuselekile entla kwamadolo akhe. "Umahluko omkhulu phakathi kokuba nobunzima emaqatheni endaweni yokuba usondele esinqeni kubandakanywa kangakanani ithole kunye nezihlunu zemisipha," ucacisa uSnyder. "Ukusondela kobunzima bujonge emaqatheni, kokukhona kuya kubanceda ithole kunye nemisipha yomsipha ukuba incede. Oku kuya kunciphisa ubunzima bomsebenzi wokuzukisa. Ukusondela kobunzima kumqolo wedolo, kokukhona kuya kubakho ukubengezela bodwa."

Inguqulelo: Ukuba ufuna idonki yakho ikhabengokwenene sebenza ngobukrelekrele bakho, bhinqa umtya kwizikali zamaqatha uze ulayishe la makhwenkwe mabi anyukele emadolweni akho. (Idibeneyo: UkuSebenza kwe-Butt kunye neZisindo eziya kubonakalisa i-Butt yakho efanelekileyo)

Akucaci ukuba loluphi uhlobo lobunzima beqatha uBieber awayelusebenzisa ekusebenzeni kwakhe, kodwa ukuba ufuna nje isibini esomeleleyo ukuze uqalise, uSnyder ucebisa ukubaI-Valeo eQhelekileyo yoQeqesho / iiNtsimbi zeSandla (Yithenge, $ 18- $ 30, amazon.com), eza ngambini ubunzima be-5-, 10-, okanye 20 yeepawundi. Zikwanokuhlengahlengiswa, ngoko ke unokwahluka ubungakanani bobunzima obusetyenziselwa ukonyuka okanye ukuncitshiswa kokuxhathisa, kuxhomekeke kumthambo othile okanye izakhono zakho.

Ngaba ujonge ezinye iindlela zokuzilolonga onokuzenza ngobunzima beqatha? Akukho ngxaki: USnyder uthi luhlobo oluguquguqukayo lwezixhobo zokuzilolonga, zinokusetyenziswa phantse kuwo nawuphi na umthambo wokomeleza. "Ukuba sithathela ingqalelo iinjongo zesisindo sobunzima bamaqatha (ukongeza inqanaba eliphezulu lokumelana nobunzima bomzimba obuqhelekileyo), emva koko zinokubandakanywa kuyo nayiphi na intshukumo kwinkqubo yomntu yokusebenza," ucacisa. Nazi iimbono ezimbalwa zokuba uqalise:

Inja esezantsi enoMlenze Phakamisa

USnyder ucebisa ukuba unxibe iintsimbi zamaqatha ngelixa usenza le yoga yendabuko, ebandakanya ukuqala kwindawo yenja esezantsi, emva koko "ukuphakamisa umlenze omnye [ngexesha] phezulu kumgangatho ongasentla kwenyonga." Nangona kunjalo, kubalulekile ukuba uqiniseke ukuba uyifumene kakuhle indlela echanekileyo yale ntshukumo ngaphambili ukongeza ubunzima beqatha, wongeza uSnyder. "Kubalulekile ukuba ube namandla kwaye ulawule ubunzima bakho bomzimba kwi nayiphi na zilolonge phambi kokuba uqalise ukongeza imithwalo yangaphandle," uyacebisa.

I-Curtsy Lunge

Kule hip-yomeleza i-curtsy lunge variation, uya kufuna ukunxiba ubunzima be-ankle malunga ne-ankle enye kunye nobunye ubunzima obujikeleze isihlahla sakho kwicala elinye, uyacacisa uSnyder. "Ngomlenze olayishiwe, buyela emva emva komzimba emva kwexesha elide ngelixa uthabatha ingalo efanayo yecala phezulu phezulu kunokwenzeka."

IPlank Fikelela

Qala kwindawo yeplanga, utsho uSnyder. "Thatha ubunzima beqatha ngesandla esinye usibeke apho unokufikelela khona (ngokukhuselekileyo) kude nomzimba [nakweliphi icala]. Sebenzisa isandla esichaseneyo ukubuyisa ubunzima beqatha kuloo ndawo kwaye usibeke ngokupheleleyo Indawo eyahlukileyo phantse ingafikeleleki. Eli nyathelo liza kuba ngumngeni kulungelelwaniso lwakho ngelixa lomeleza umzimba wakho wasentla kunye nowasezantsi ngaxeshanye. "

Uphengululo lwe