U-Kate Upton utsalele phezulu kwi-Butt Workout yakhe ngale Tweak encinci

Umxholo

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Okwangoku, uyazi ukuba uKate Upton ~ uthanda ~ ukuphakamisa ubunzima. I-supermodel ayinangxaki yokutyumza yonke into ukusuka kwi-110-pound landmine lunges ukuya kwi-80-ponti yomlenze omnye wokufa kweRomania. Ngesinye isihlandlo wade watyhala umyeni wakhe endulini (engaqhelekanga).

Eyona nto ichukumisa nangakumbi kukuba u-Upton akathobanga kukuqina kokuzilolonga evalelwe yedwa. Uqhubekile nokuqeqesha (ukude) nomqeqeshi wodumo uBen Bruno, owakhe wabiza u-Upton ngokuthi "ngumtya" ngenqanaba lakhe lokuzibophelela. (Isikhumbuzo: Inkqubo yakho yokuzilolonga ngokuqinisekileyo ayifanelanga ukuba yomelele njenge-Upton ngexesha le-COVID-19. Ngoku ayiloxesha lokuziva unetyala ngokwenza umthambo.)

Kule veki, u-Bruno wabelane ngevidiyo ngeseshoni yoqeqesho lwabo lwamva nje, ngethuba babedlala ngokuqina kokuzilolonga kuka-Upton ngokuzonwabisa okuthe nca. Ividiyo ibonisa u-Upton egqibezela ii-reps ezintandathu zokuzilolonga kumlenze ngamnye nge-205-pound barbell. "Yomelele kakhulu," u-Bruno wabhala ecaleni kwevidiyo. "Bonke obu bubunzima anabo ekhaya." (Eyeleleneyo: Uyenza njani iBarbell Hip Thrust kwaye kutheni kufuneka)

Gcina ukhumbula, u-Upton akazange ayibambe le ntshukumo ngobusuku nje. Kwezi nyanga zimbalwa zidlulileyo, ebegxile ekuzonwabiseni ngokwenza i-barbell yehipping rhoqo enobunzima obulinganayo, utshilo u-Bruno kwisithuba sakhe. Kwaba kuphela emva kokuba u-Upton ekwazile ukugqiba ii-reps ezili-15 ngokulula apho uBruno wagqiba kwelokuba yayilixesha lokuba aphumelele ukutyhala isinqe, wabhala. (Idibeneyo: Yintoni omele uyazi malunga ne-Eccentric, Concentric, kunye ne-Isometric Exercises)

UBruno ubhale wathi: "Ndicinga ukuba malunga neepesenti ze-75 zobunzima emlenzeni osondeleyo kumzimba, kodwa omnye umlenze ubonelela ngokuzinza okuncinci kwaye wenze ukuba ibha ayifuni." Oku kukuvumela ukuba usebenzise "ubunzima obuninzi kakhulu" emlenzeni osebenzayo kunokuba unokukwazi ukuwusebenzisa ngokutyhala ngomlenze omnye we-hip, utshilo.

Kwaye kunye nokugcina ifom elungileyo ngexesha lokuma okumiselweyo kwe-hip kulula kakhulu kunokwenza oko ngomlenze omnye womlenze, wongeze uBruno. Ngomlenze omnye we-hip thrust, umlenze omnye uphelele ngokupheleleyo emhlabeni, onokubeka uxinzelelo olungafunekiyo kumqolo wakho ophantsi, wachaza. "Anecdotally, ukuma okumileyo kunceda ukunqanda ukugqithisa kumqolo we-lumbar, oko kuthetha uxinzelelo ngakumbi kwi-glutes (apho siyifuna khona) kunye noxinzelelo oluncinci kumqolo ongezantsi," ubhale watsho. (Idibeneyo: Lungisa iFom yakho yokuZilolonga ukuze ufumane iZiphumo ezingcono)

Ukuba ujonge ukonakala okungaphezulu kokuzilolonga, u-Bruno wabelane ngesifundo sevidiyo sokuma okuthe tyaba emva kwe2018.

Kwisiqwengana, uyacacisa ukuba ukugxadazela okunyanzelekileyo kwe-hip kufuna uhlobo olufanayo njengokuqina kwe-hip rhoqo, kodwa, kunjalo, ngeenyawo ezimileyo. Isithende solunye unyawo kufuneka silingane nenzwane yolunye, utsho. Ke, ukuba ufuna ukusebenzisa umlenze wasekunene, uya kugxadaza unyawo lwakho lwasekhohlo phambili ukuze isithende sasekhohlo sihambelane neenzwane zasekunene, kwaye uzwane lwasekhohlo luphakanyisiwe. Ukwenza umlenze wasekhohlo usebenze, uya kugxadazelisa unyawo lwakho lwasekunene phambili kunye nesithende sasekunene ngokungqinelana neenzwane zasekhohlo, kunye neenzwane zasekunene ziphakanyisiwe. "Uziva ecaleni kunye nesithende sakho esikufutshane nempundu yakho," ucacisile uBruno.

Ukuqukumbela iposti yakhe kunye no-Upton, U-Bruno uthathe umzuzwana ukuba angancomi nje umsebenzi wakhe "oqhubekayo onzima" kuqeqesho lwabo kunye kodwa anike nenkhwaze inja ka-Upton uHarley, aka ngumhlobo wokuzilolonga oxhasayo kwihlabathi.

"Ndiyayithanda indlela @therealharleyupton ehlala ngayo nje ii-intshi ezimbini ukusuka kwibar enzima kwaye ayishukumi," wabhala uBruno. "Uko konke ukuzilolonga enceda ukuqinisekisa ukuba uKate usebenzisa ifom elungileyo."

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