Umqeqeshi kaLana Condor wabelana ngokuhamba kwakhe ukuya kumzimba opheleleyo wokuzilolonga

Umxholo

• ULana Condor's Umzimba oQinisekisiweyo waMandla oMzimba
• Isekethe 1
• I-squat ene-Dumbbell ephezulu yoPapasho
• Ukutsiba squat
• Dumbbell Reverse Lunge
• Ukutsiba uLunge
• Isekethe 2
• Ukuhamba ukuya kwiPlank Push-Up
• Ibhola yeSlam yeyeza
• Lateral Lunge
• Intambo yokutsiba
• Uphengululo lwe

Ukuba uziva ungaphantsi-kunokuzinikezela kwindlela yakho yokuzilolonga kwiinyanga ezimbalwa ezidlulileyo, uLana Condor unokuhambelana. Umqeqeshi wakhe, uPaolo Mascitti, uthi uCondor uye kuye "emva kokuba evalelwe yedwa iinyanga ezimbalwa," esithi ufuna "ukuziva wonwabile kwaye omelele" kwakhona. "Kwaye yile nto besisebenza kuyo ukusukela oko," uxelela Ubume. (Eyeleleneyo: Ngoku ayiloxesha lokuziva unetyala malunga nendlela yakho yokuzilolonga)

UMascitti uthi, kutsha nje, ebeziqeqesha phantse neCondor malunga namaxesha amane kuye kahlanu ngeveki. Iiseshoni zabo ziqhuba malunga neyure ubude kwaye ugxininiso lwabo oluphambili luqeqesho oluphezulu lwekhefu (HIIT), uyabelana. "Senza uqeqesho oluninzi lokudibanisa kunye nokudityaniswa kweeplyometric," uyongeza.

Injongo kaCondor kukwakha amandla apheleleyo, uyacacisa umqeqeshi. Endaweni yokugxila kwilungu elithile lomzimba yonke imihla, uMascitti uthi ubandakanya iintshukumo ezimbaxa kwiisekethi zabo ukubonelela ngokutsha komzimba. "Sinokuba nosuku apho siya kuchitha imizuzu embalwa eyongezelelweyo kwi-quads kunye ne-glutes okanye isifuba kunye ne-triceps, kodwa ekubeni uLana efuna nje ukuziva esempilweni, injongo yam kukumnika umsebenzi olungeleleneyo nolungeleleneyo," Uyachaza. (Idibeneyo: Nantsi into eShedyuli yokuSebenza yaNgokulinganayo yeveki eveleleyo)

UMascitti uthi uCondor ujolise ngokulinganayo ekuthatheni iintsuku njengoko emile kwindlela yakhe yokuzilolonga. Ngamanye amaxesha uya kudlala kunyango lokubuyisela olufana nonyango lwe-sauna ye-infrared (ubushushu be-infrared kucingelwa ukuba bunceda ukujikeleza kwegazi kunye nokunciphisa iintlungu) kunye ne-cryotherapy (ukubeka umzimba wakho kwingqele enzima kuthiwa kunceda ukuchacha kwezihlunu), wongeza umqeqeshi.

Ndicinga ukuba ukuthatha iintsuku xa uzifuna kubaluleke kakhulu, utshilo. "ULana ulungile ekunxibelelaneni nezinto ezifunwa ngumzimba wakhe, kwaye sisebenza kunye ukufumana izisombululo zokuqinisekisa ukuba ugcina uqeqesho ngokungaguquguqukiyo."

Nokuba basebenza kuqeqesho okanye ekubuyiseleni kwimeko entle, uMascitti uthi uCondor "ngumthengi" ophuphayo. "Uphantsi emhlabeni, usebenza nzima, kwaye ngenxa yoko, wenza umsebenzi wam ube lula," uyabelana.

Fumana incasa yokomelela komzimba kaCondor kunye nokuzilolonga kuphela komzimba owenzelwe nguMascitti Ubume. Olu qeqesho lufanelekile kuwo onke amanqanaba, kodwa iMascitti icebisa ukumamela umzimba wakho kunye nokuguqula naphi na apho kufuneka khona.

ULana Condor's Umzimba oQinisekisiweyo waMandla oMzimba

Ingaba isebenza kanjani: Zifudumeze, emva koko wenze umthambo ngamnye ngenani elinikiweyo lokuphindaphinda okanye ixesha. Phinda isekethe nganye kane.

Yintoni oya kuyidinga: I-Dumbbells, intambo yokutsiba, kunye nebhola yamayeza.

Isekethe 1

I-squat ene-Dumbbell ephezulu yoPapasho

A. Yima ngeenyawo ezibanzi kancinci kunobubanzi behip ngaphandle. Bamba i-dumbbell kwisandla ngasinye, uphumle isiphelo esinye se-dumbbell ngaphezulu kwegxalaba ngalinye. Beka ubunzima phezu kwezihlahla ngengqiniba zijongise ezantsi.

B. Ukugcina isifuba phezulu, ezantsi kwi-squat, ukutyhala isinqe umva nokuhla de amathanga afane nomhlaba.

C. Cinezela iinyawo ngokuqinileyo emhlabeni kwaye uqhube ngemilenze ukuze ume. Sebenzisa umfutho ukucinezela ii-dumbbells ngaphezulu, ukugqiba ngee-biceps ngeendlebe.

D epheleleyo. Hlisa iidumbbells emagxeni ukubuyela ukuqala.

Yenza i-15 reps.

Ukutsiba squat

A. Yima ngeenyawo ububanzi bamagxa, izandla zibambene phambi kwesifuba, kwaye wehle kwindawo yokuma.

B. Ngokugqithisileyo tyhala uye phezulu, utsibe phezulu kangangoko kunokwenzeka. Qhuba ngezithende hayi iinzwane. Xa ufika, ngokukhawuleza squat phantsi.

Phinda imizuzwana engama-30.

Dumbbell Reverse Lunge

A. Yima ngeenyawo kunye. Bamba i-dumbbell kwisandla ngasinye, iintende zijonge ngaphakathi.

B. Thatha inyathelo elikhulu ngasemva ngonyawo lwasekunene, ugcine isinqe sesikwere ukuya ngaphambili, i-pelvis ingathathi hlangothi, kunye needumbbells ngamacala. Ngaphantsi kude kube yomibini imilenze igobile kwii-angles ze-90-degree, ukugcina isifuba side kunye nokuzibandakanya.

C. Cinezela phakathi kwenyawo kunye nesithende sonyawo lwasekhohlo ukuze ume, unyathele unyawo lwasekunene ukuze uhlangane ngasekhohlo.

Yenza i-10 reps. Tshintsha amacala; phinda.

Ukutsiba uLunge

A. Qala kwisikhundla se-lunge ngomlenze wasekunene ngaphambili kwaye yomibini imilenze igobele kwii-angles ezingama-90.

B. Ngaphantsi kwe-intshi ezi-1 ukuya kwezi-2 ukufumana amandla kunye nokutyhala njengoko utsibela ngokuthe ngqo phezulu, utshintsha imilenze ngaphambi kokufika ngokuthambileyo kwindawo yokuma kunye nomlenze ongaphambili.

C. Amacala atshintshanayo kwaye uhambe ngokukhawuleza.

Phinda imizuzwana engama-30.

Phumla umzuzu omnye kwaye uphinde isekethe amaxesha amane.

Isekethe 2

Ukuhamba ukuya kwiPlank Push-Up

A. Yima ngeenyawo ziqelelene ngobubanzi besinqe. I-squat, emva koko uhambe izandla kude kube ziphantsi kwesifuba, iintendelezo zibanzi ngaphezu kobubanzi begxalaba ngaphandle. Bamba ii-quads kunye ne-core ngokungathi ubambe iplanga ephezulu.

B. Bend iingqiniba umva kwii-angles ezingama-45 zeedigri ukuthoba umzimba wonke emgangathweni, unqumame xa isifuba singaphantsi nje kobude bengqiniba.

C. Exhale kwaye ucinezele ezintendeni ukutyhala umzimba kude nomgangatho ukuze ubuyele kwindawo ephezulu, uhambisa isinqe kunye namagxa ngaxeshanye.

D epheleleyo. Hamba izandla ubuyele iinyawo kwaye ubuyele kwindawo yokuma.

Yenza i-12 reps.

Ibhola yeSlam yeyeza

A. Bamba ibhola yeyeza kwaye ume ngeenyawo ubanzi kancinci kunegxa ububanzi ububanzi ngaphandle.

B. Cofa ibhola ngaphezulu, emva koko uyihlabe phantsi ngokuyiqhubela ezantsi. Njengoko usenza, landela ibhola ngomzimba wakho, thintela ukugoba esinqeni, kwaye ugqibe kwindawo esezantsi yesquat ngentloko, kunye nesifuba kunye ne-glutes ezantsi.

C. Yibambe ibhola kwibhampi yokuqala kwaye uqhume ubheke phezulu, uqhuba ibhola umva ngaphezulu kwaye wandise ngokupheleleyo umzimba neengalo.

Phinda imizuzwana engama-30.

Lateral Lunge

A. Yima ngeenyawo kunye nezandla zibambene phambi kwesifuba.

B. Thatha inyathelo elikhulu uye ngasekunene, ukhawuleze wehle ungene kwi-lunge, ukuntywila esinqeni umva kwaye ugoba idolo lasekunene ukulandelela ngokuthe ngqo kumgca wonyawo lwasekunene. Gcina umlenze wasekhohlo uthe tye kodwa ungatshixwanga, iinyawo zombini zijonge phambili.

C. Cofa unyawo lwasekunene ukuze wolule umlenze wasekunene, kwaye unyathele unyawo lwasekunene ecaleni lasekhohlo ukuze ubuyele kwindawo yokuqala.

Yenza i-10 reps. Tshintsha amacala; phinda.

Intambo yokutsiba

A. Bamba intambo ngesandla ngasinye, kwaye uqale ngentambo emva kwakho.

B. Jikelezisa izihlahla kunye neengalo ukuze ujiwulise intambo phezulu. Njengoko intambo igqitha shins, tsiba ngokuphuma ngaphakathi kwiinzwane kwaye uyeke intambo idlule ngaphantsi.

Phinda imizuzwana engama-30.

Phumla umzuzu omnye kwaye uphinde isekethe amaxesha amane.

Uphengululo lwe