Bukela uKate Upton Ukubetha i-PR ngelixa esenza i-Badass Landmine Reverse Lunges

Umxholo

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UKate Upton lirhamncwa ejimini. I-supermodel kudala ikhombisa ubuchule bayo bokuzilolonga, nokuba ityhafisa ukusebenza nzima kwe-bootcamp okanye ubugcisa bobugcisa beyoga yasemoyeni. Wade watyhala umyeni wakhe endulini kanye ngathi yi-NBD.

Kubonakala ngathi kwi-2020, i-Upton ayinazicwangciso zokucothisa umthambo. Uqale unyaka omtsha ngeziqhushumbisi ezibuyisela umva imiphunga, njengoko kubonwe kwividiyo ekwabelwana ngayo ngumqeqeshi wakhe, uBen Bruno.

"U @ kateupton uqalisa unyaka omtsha ngengxolo," u-Bruno wabhala ecaleni kwevidiyo, esongeza ukuba umfuziselo ubethe i-110 yeepawundi kwi-bar, i-PR entsha kuye. (Idibeneyo: Ukubukela i-Kate Upton Yenza i-225-Pound Hip Lifts yintshukumisa oyifunayo)

Kwimeko apho awuqhelananga nezigcayiseli, isixhobo sisekwe ngesiseko esincanyathiselwe kwityhubhu yentsimbi onokufaka intsimbi yokubetha ukuze wenze i-lever. Nje ukuba i-barbell ingaphakathi kwityhubhu, ungongeza ubunzima kuyo, kwaye izixhobo zikuvumela ukuba uhambise i-barbell kulo naliphi na icala olikhethayo. Kwimeko ka-Upton, wagqiba kwelokuba enze iimpumlo eziguqukayo. (Kungenxa yoko le nto ukubuyela umva yenye yezona ndlela zokuzilolonga zijolise ekujongeni nasemathangeni akho.)

Izigcayiseli ezibuyela umva imiphunga yintshukumo enkulu edibeneyo enceda ekwakheni ukomelela kwezihlunu zomlenze, utshilo uBeau Burgau, C.S.C.S., umseki weGRIT Training Maine. Ukuhamba kugxininise ngokukodwa kwi-quads ngelixa kwangaxeshanye kuphuculwe ukuzinza kunye nokulinganisela, uyachaza. Izihlunu ezininzi eziziisekondari ziya kudlala, nazo, kubandakanya imisipha, amathole, kunye nomongo, yongeza iBurgau. (Idibeneyo: Jonga u-Alison Brie Crush Lo Mhlaba we-Butt Exercise njengeNBD)

Elona candelo lililo? Kukuzilolonga okusemngciphekweni, utsho uBurgau. "Imiphunga yebhobhothi ikuvumela ukuba wongeze ubunzima ngaphandle kokulayisha ngokufanelekileyo umqolo wakho," uyachaza. "Ibonelela ngenqwelomoya ezinzileyo kunye nozinzo olwandisiweyo kuyo yonke intshukumo. Yintshukumo engenye egqibeleleyo kwabo baswele amava nge-barbell reverse lunges." (Idibeneyo: Izibonelelo ezi-8 zezeMpilo zokuPhakamisa ubunzima)

Ukuba ukhuthazekile yi-Upton's badassery, iBurgau yabelana ngokuchanekileyo ngendlela onokwakha ngayo ukuya kwinqanaba lakhe. Ukuqala, ucebisa ngokuqala ngobuchule okanye uqeqesho lwe-barbell (njengepayipi ye-PVC) ukuze uqhelane nokuhamba ngokubanzi. Nje ukuba ukhululeke, ungahambela emgodini osisiseko, uyachaza.

Ngokumalunga nobunzima bokuqala, uBurgau uthi iiponti ezingama-45 zilungile. Kodwa kulungile ukuba uhambe ukhaphukhaphu okanye unzima ngokusekwe kwinqanaba lakho lokuqina komzimba, uyongeza.

Ngokubhekiselele kubaphengululi, uBurgau ucebisa ukuba uqale ngeeseti ezi-2 ukuya kwezi-10 ukuya kwezi-15 zokunceda ukwakha inkumbulo yemisipha. Emva koko unokwandisa ubunzima kwi-5-10 yeepounds yokunyuka kunye nokugqiba iisethi ezi-3 ze-reps ezimbalwa (malunga ne-6-8) ukukunceda ukwakha amandla, ucebisa. "Yongeza ezi zinto kwisiqhelo sakho kube kanye ngeveki, kwaye ngaphambi kokuba wazi, uyakuba ufike kwiiponti ezili-110," utsho uBurgau. (Idibeneyo: 9 yezona Zilukhuni kunye neZona ziQinisekiso zaBantu abaQeqeshayo bokwenyani)

Ukuba awuziva ubuyele umva imiphunga, zininzi ezinye iindlela zokongeza izigcayiseli kwindlela yakho yokuzilolonga. Zama lo mzimba wokuzivocavoca ngomzimba opheleleyo wabaqalayo ukuba basebenzise ngokupheleleyo esi siqwenga sezixhobo zokuzivocavoca.

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