Ingene njani iTroian Bellisario kwiMilo encinci

Umxholo

• Uphengululo lwe

Ixesha elilindeleke kakhulu kwisihlanu Amaxoki amahle amancinci ibuyile kwaye ibengcono kunanini na ngokuhlwanje (inkulumbuso ye-8 / 7c kwi-ABC yoSapho) kwaye asinakulinda ukubona yonke idrama enamanzi eyenzeka kwilizwe laseRosewood, ngakumbi phakathi kukaSpencer noToby. Ngaba baya kulungisa ulwalamano lwabo olunamatye?

Inye into eqinisekileyo, ubuhlakani nobukrakra beSpencer Hastings, edlalwa ngu KwiTroian Bellisario, yi-badass. Kwaye umdlali weqonga oneminyaka engama-28 ubudala ubhale uthando lwakhe lokuzilolonga emoyeni kwi-Instagram. Wenza iiseshini ezinzulu ezithatha iyure zijongeke zipholile (kwaye ziphefumla ngokumangalisayo!). Kodwa ungenzi mpazamo, i-aerial inzima kakhulu kwaye ithatha imbaleki enamava ukuyiphumeza. Sithethile nomqeqeshi wakhe wamandla uMark Wildman waseWildman Athletica ngeenkcukacha malunga namandla akhe omdaka.

Ubume: Sitshele malunga nokuziqhelanisa nomsebenzi oqhelekileyo kunye neTroian kwaye usebenze ixesha elingakanani kunye.

UMark Wildman (MW): Sisebenze kunye ngaphezulu kweminyaka emibini ngoku. Kuxhomekeke kwishedyuli yakhe yokudubula, kodwa ukuba sinethamsanqa sinokungena kwiiseshoni ezimbini ngeveki. Ixesha lakhe lilinganiselwe kakhulu ke kufuneka silunjinelile uqeqesho lwethu ukuze lusebenze ngokufanelekileyo. Ukugxila kwakhe ngoku kukwisilikhi zasemoyeni kwaye, ukuba ixesha liyavuma, qhagamshelana ngokupheleleyo noqeqesho lokulwa nokuzikhusela. Ezi zimbini ziphelele, izicwangciso zoqeqesho ezingundoqo. Ngaphambi kokuba eze kum, wenze umgangatho wokomelela waseHollywood oyilwe ngakumbi ukwenza abantu babukeke bahle. Ndiziqeqesha ukugcina abantu bephila kwaye ndibifundisa ubuchule obunzima kakhulu bomzimba. Asizami kujongeka njengebhadi; sizama ukwenza ubeyinto enye.

Ubume: Kwabo bangaqhelananga nokuzilolonga emoyeni, kubandakanya ntoni?

MW: I-Aerial luhlobo olugqibeleleyo loqeqesho lonyamezelo lwamandla oluhambisa umzimba kwicala ngalinye indlela umntu anokungena kuyo, esekelwe ikakhulu kwizenzo zokutsala. Ibandakanya iindlela ezahlukeneyo zokukhwela, ii-inverts, kunye nezenzo zokurhweba eziphucula ukutsalwa kwamagxa kunye namandla angundoqo, ngenjongo yokugqibela yokuphuhlisa iintshukumo ezintsonkothileyo zasemoyeni eziphuma kuninzi lweentshukumo ezilawulwayo ezincinci.

Ubume: I-eriyeli ngokuqinisekileyo ayikhangeleki ilula, nto leyo ebubungqina bokuba iTroian ilunge kangakanani! Kulucelomngeni kangakanani ukwazi kakuhle?

MW: I-eriyeli ingumceli mngeni omkhulu, nkqu nakwiimbaleki ezininzi ezikumgangatho ophezulu. Akukho zindlela zininzi zoqeqesho okanye ezemidlalo eziphuhlisa amandla okubamba afunekayo kunye namandla okutsala egxalabeni afunwa yindiza. Ukuxhoma kwiziqwenga ezibini zelaphu ngezandla zakho imizuzu emininzi ngexesha ngelixa uhambisa umzimba wakho kwiipateni ezintsonkothileyo kufuna kakhulu. Ukuze ukwazi ukuyifunda, kuya kufuneka ubekwimo entle kakhulu.

Ubume: Loluphi uhlobo loqeqesho ekufuneka ulwenzile ukulungiselela iTroian yomoya, ngakumbi ukugxila kumandla akhe okubambelela kunye namandla egxalabeni?

MW: Siqale sasebenzisa ii-clubbells, eziqeqesha igxalaba kunye nokubambelela ukuhamba kulo lonke icala phantsi komthwalo ukuqinisekisa ukuba asizukuwonakalisa amalungu akhe ngexesha lokuqala koqeqesho lomoya. Impilo yakhe yayiyeyona nto iphambili, ngakumbi kunye neshedyuli yakhe yokufuna ukudubula. Ukujikeleza kukaKettlebell kunye neescrat squats kubonelele ngokongeza amandla esinqeni kunye namandla okumlungiselela uqeqesho lokunyuka, kwaye iBodyFlow isivumele ukuba siphuhlise ulwimi lokuhamba ngokukhuselekileyo emhlabeni ngaphambi kokuba siqale ukubeka iinyawo ezingama-20 emoyeni. Kwakuziinyanga ezintathu zolu qeqesho ngaphambi kokuba siqalise nokufunda ngokwasemoyeni.

Qaphela: Olu qeqesho lolweembaleki eziphakathi / eziphambili kuphela. Umntu ogunyazisiweyo akayi kuba nakho ukwenza lo msebenzi ngokukhuselekileyo.

Ingaba isebenza kanjani: Yenza ukufudumala, ukuzivocavoca, kunye nokupholisa njengoko kuyalelwe.

Uya kudinga: Iibetile (ukukhanya ukuya kubunzima obuphakathi), imethi

Ukuzifudumeza okufudumeleyo

Yenza intshukumo nganye ngomzuzu we-1 ukuze uvule amatyathanga emisipha kunye nokunyakaza okuthe ngqo kwi-Workout.

1. Ukunyuka kwenkamela: Ngena kwisimo senkamela. Finyelela ngasekunene ngasemva ukuze ubambe isithende sasekunene. Yandisa ingalo yasekhohlo ngaphezulu kwaye ngaxeshanye uqhuba isinqe phambili. Tsala ingqiniba yasekhohlo umva uye kwiqhosha lesisu ngelixa uwisa isinqe. Buyela kwikamela kwaye uphinde ngesandla sasekhohlo. Qhubeka, macala omabini.

2. Ukuqengqeleka njengebhola

3. Umntu onyuka intaba ngokujikeleza: Ngena kwindawo yeplanga. Zisa idolo lasekhohlo engqinibeni yasekunene ukuze amanqaku asekhohlo asezantsi. Buyela eplankini kwaye uphinde ngamadolo asekhohlo kunye nengqiniba yasekhohlo. Qhubeka, macala omabini.

4. Izangqa zengalo eziphezu kwentloko kabini: Yima kwaye wandise iingalo zombini ngqo phezulu kunye neengqiniba ezitshixiweyo. Ukuhambisa iingalo kunye ngaxeshanye, yenza ngathi upeyinta izangqa kwisilingi ngezandla. Tshintsha indlela yezangqa emva kwemizuzwana engama-30.

5. Ukujikeleza kwamatye asezantsi emaweni: Ukusuka ekumeni, ukugoba amadolo kunye nesinqe esisezantsi kude kube yimisipha yokuthintela amathole, ngeempundu ezisondeleyo emgangathweni kunye nomsila ofakwe phantsi kwethambo. Verticalize umqolo kwaye wandise iingalo phambi kwakho, iintende zijonge phezulu. Tsala amagxa ngasemva nasezantsi. Phinda ufike kwisandla sasekunene uze ubeke isundu emhlabeni emva kwakho ngeminwe ejonge kude. Yenza into efanayo ngesandla sasekhohlo. Buyela kwisikhundla esisezantsi se squat.

Ukuzilolonga

Yenza umthambo ngamnye kwimizuzwana engama-90. Phumla imizuzwana engama-30 kwaye uphinde isekethe kwakhona.

UKettlebell Swing

1. Bamba i-kettlebell kwizandla zozibini ngokubambelela ngaphezulu kunye neenyawo ububanzi bamagxa ngokuhlukana. Guqa amadolo kancinci ngelixa unyanzela isinqe ngasemva, ugcine isifuba siphakamisile kwaye ujonge itsobe kude kube ngokuhambelana nomgangatho. Vumela i-kettlebell ukuba yehle phakathi kwemilenze iingalo zolulwe ngokupheleleyo.

2. Ngokuqhushumeleyo tyhala isinqe sakho phambili ngelixa ucinezela glutes. Vumela amandla avela kule ntshukumo ahambise i-kettlebell kubude begxalaba ngaphandle kokuxhomekeka kwimisipha yengalo ukwenza lo msebenzi. Vumela intsimbi ijiwuze ibuyele ezantsi.

I-Aerial esisiseko eNgqongileyo-Umlenze weLitye loMnqonqo

1. Hlala ngemilenze ethe tye phambi kwakho. Iliwa emva ngelixa ugcina imilenze ethe tye kude kube iinzwane zichukumise umhlaba.

2. Iliwa libuyele umva kwindawo yokuqala.

Ukutshintsha kwesiseko

1. Yiya ezandleni nasezinyaweni ukuze zikwimo yebhokisi.

2. Ukushukuma unyawo lwasekhohlo kunye nonyawo lwasekunene ngaxeshanye, jika, udlula unyawo lwasekunene phantsi komlenze wasekhohlo ukuze uphele ukwimo yoononkala amadolo agobe kunye neempundu kufutshane nomhlaba.

3. Buyisela umva umva usiya kwindawo yokuqala uphinde uphinde ngesandla sasekunene nangonyawo lwasekhohlo. Qhubeka, utshintshana.

I-Kettlebell yokuguqa ngengalo enye phezu komphezulu weCofa

1. Guqa ngedolo lasekhohlo emgangathweni, unyawo lwasekunene ngaphambili, kunye nekettlebell esandleni sasekunene egxalabeni.

2. Yenza isiseko njengoko ucofa i-kettlebell ngaphezulu, wolula ngokupheleleyo ingalo yasekunene. Emva kwemizuzwana engama-45, tshintsha indawo yomlenze neengalo.

I-Deck Squat

1. Yima ngeenyawo ngokudibeneyo ubambe i-kettlebell ye-6 ukuya kwi-8 yeekhilogram ujonge ezantsi ezandla zombini (izandla zisophondweni kwaye iglobe liphezulu). Ukugcina umva ngokuthe tye, ukuhla uye ezantsi kumatye asezantsi.

2. Yiwa ngasemva uze uguqe ngobunono kumqolo ongqukuva. Khuphuka umva kwindawo yokuqala.

Phola

Bamba ukuma ngakunye umzuzu omnye.

1. Inkamela

2. Ikhuba

3. Umgangatho womadudwane

Inkumbi eyingalo enye (imizuzwana engama-30 ngengalo nganye)

5. Static hip flexor ukuzolula

Uphengululo lwe