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Usenokuba sele uqhelana nobuchule bukaKiernan Shipka for ~ magic ~ kwinkqubo yakhe yeNetflix Ukuphola iiAdventr Sabrina. Kodwa umdlali oneminyaka engama-21 ubudala uqinisekisile ukuba angazisa umlingo ekusebenzeni kwakhe, naye. Umqeqeshi wakhe, uHarley Pasternak wabelane ngevidiyo kaShipka esenza i-Nordic hamstring curls - enye "yeyona miceli mngeni kunye neyona ndlela inzima yokuzivocavoca onokuthi uyenze," ngokutsho kukaPasternak - kwaye ngokusisiseko udelela umxhuzulane kwikliphu.

I-ICYDK, ii-curls ze-Nordic hamstring curls zibandakanya ukuguqa kunye nokubeka imilenze yomibini phakathi kwe-curl-curl cushions, emva koko wehlise umzimba wakho phambili ngolawulo de iintende zakho zichukumise umgangatho. Izandi zilula kakhulu, akunjalo? Ewe, ukuba ufuna ukuqonda ukuba kunzima kangakanani, ungajongi ngaphezulu kwezi vidiyo ze Imidlalo yeethrone inkwenkwezi uLena Headey kunye nomvelisi werekhodi uBenny Blanco (bobabini nabo baqeqeshe noPasternak) bezama umthambo. Umchithi: Bazamile.

Kodwa uShika? Ngandlela ithile wayibethelela ngokulula - kuye izame kuqala naye, Pasternak wabhala kwithuba lakhe. "Ngaphezu kweminyaka eyi-28 yokuqeqesha abantu, andizange ndimbone umntu owenza i-Nordic curls kunye no-@kiernanshipka," wabelane nomqeqeshi. (Khumbula xa uSophia Bush woyisa lo msebenzi womlenze ngoncumo ebusweni bakhe?)

UPasternak-osebenze kunye noAriana Grande, uJessica Simpson, kunye noHalle Berry-uxelela Ubume ukuba ii-curls ze-Nordic hamstring zisebenza ngaphezulu kwe nje imisipha yakho. Ukuzivocavoca okunyanzelekileyo (okuthetha intshukumo ebandakanya ukwandisa, endaweni yokunciphisa okanye ukwenza ikhontrakthi, imicu yemisipha) ikwabulala izihlunu zethole lakho, kwaye ngokungathandabuzekiyo zifuna amandla asisiseko okuzigcina ungaweli phantsi ngobuso, utshilo .

Ngelixa ukuzilolonga kukaShipka kwakubandakanya ii-curl zemilenze, u-Pasternak uthi awunyanzelekanga ukuba ubenakho ukuzilolonga. “Unokwenza iqabane lihlale ezithendeni zakho, ungatyibilika izithende zakho ngaphantsi kwentsimbi efakwe ngokuqinileyo, kwaye ngamanye amaxesha ndide ndisebenzise isihlalo kumatshini wentambo yokutsala ukwenza lo msebenzi,” uyacacisa. (Nalu olunye uhlobo lokuzilolonga lomlenze ongenazixhobo onokulwenza ekhaya.)

Kungakhathaliseki ukuba yeyiphi indlela ozama ngayo, uPasternak ulumkisa ukuba le ntshukumo ayisiyiyo yabaqalayo kwaye uya kufuna ukugcina ukhuseleko oluphezulu engqondweni ukukhusela ukulimala. Awufuni ukuthoba emhlabeni ungalawuleki okanye umngcipheko wokuba iinyawo zakho zityibilike, uyaphawula.

Oko kwathiwa, ukuba wena yenza Ufuna ukuzama oku ekhaya, uPasternak ucebisa ukuba ubambe umtshayelo phambi kwakho "ulawule inqanaba lokwehla kwaye uzincede xa ungenawo amandla okwenza intshukumo ngokufanelekileyo ekuqaleni" - incam yesandi esivakalayo ngokungathi ngokuqinisekileyo iya kuvunywa nguSabrina Spellman.

Ngaba ujonge ukusebenzela amandla akho ehammie ngaphambi kokutsiba kwezi curls zomlenze? Zama le mithambo ye-hamstring engeyiyo i-deadlifts, kwaye uqinisekile ukuba usebenze ukuya kwinqanaba le-Shipka ngokukhawuleza.

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