Ezemidlalo ezinemifanekiso yeKhava yeModeli uKate Upton unezakhono ezithile ezinomdla kakhulu

Umxholo

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Imodeli uKate Upton ayisiyiyo nje eyokugquma kulo nyaka Imidlalo eboniswe I-Swimsuit Issue, eyimpumelelo enzulu yona ngokwayo, kodwa ubuso bakhe kunye ne-bod emangalisayo ityatyekwe *kuwo womathathu amaqweqwe.* Kuyancomeka kakhulu oko. Kodwa nantsi eyona nto ichukumisa ngakumbi: ubuchule bakhe bokuzilolonga. Iyavakala into yokuba uninzi lweemodeli (zobukhulu bazo zonke!) zisebenza nzima kwindawo yokuzivocavoca, kodwa asizange siqonde ukuba iiseshoni zokubila zika-Upton zazimbi kangakanani de sajonga iakhawunti yakhe ye-Instagram. Ngelixa sisazi uninzi lweemodeli zingabalandeli bokuzilolonga njengamanqindi, ukujikeleza, kunye neyoga, asikaboni ukuba uninzi lungena njani ekuqiniseni amandla. Umqeqeshi wakhe, uBen Bruno, umenza ukuba enze izinto ezinzulu-uhlobo olungadingi kuphela umsebenzi onzima, kodwa nobuchule, ulungelelwano kunye namandla. (Ukuba umdlalo wamanqindi yinto yakho, ungasebenza njenge Imidlalo eboniswe imodeli kunye nalo mlingane wokuzilolonga wamanqindi.)

Emva kokujonga indlela yakhe yesiqhelo, besifuna ukwazi: Ngaba sinako ukuzilolonga ngokwethu? UHolly Rilinger, umlawuli woyilo we-Cyc Studios kunye no-Nike master trainer, usinike irundown ngokuhamba kukaKate kwaye kufuneka ugcine ntoni xa ufuna ukuzenza kwindawo yakho yokuzivocavoca.

1. UkuncediswaNyeIngalo yomlenze omnye umqolo

Le ntshukumo inzima ngokwenene kuba ifuna ulungelelwano oluninzi. Ngethamsanqa, ungasebenzisa i-foam egudileyo ukuze uzigcine uzinzile. "Into entle ngokusebenza komzimba unilaterally (icala elinye ngexesha) kukuba umlenze okanye ingalo inyanzelwe ukuba igqibezele intshukumo ezimeleyo kwelinye icala," utshilo uRilinger. Oko kuthetha ukuba awukwazi ukusebenzisa amanye amalungu omzimba wakho, nokuba ungaqondanga, ukukunceda wenze umthambo, uwenze ujolise ngakumbi. "Ukuhamba komzimba okupheleleyo kulungile kuzinzo lwenyonga ngelixa kusetyenzwa ukubethwa, imisipha kunye neelats," utshilo. Ngokuphathelele kwifomu yakho, kubalulekile ukuba ukhumbule ukugcina isinqe sakho sisikwele phantsi, umva wakho usicaba, kunye nokugoba okuncinci kumlenze wakho wokuma. (Nazi ezinye izizathu zokuba kutheni kufuneka wenze ukusebenza kwelinye icala.)

2. Landmine Leg Combo

Ukuba ubukhe wenza imithambo yangaphambili yezigcayiseli, uyazi ukuba ingangumngeni. Ukuba awuqhelananga, ezi ntshukumo zibandakanya ukuphakamisa elinye icala le-barbell ngelixa elinye limiselwe emhlabeni. "Le ntshukumo inamacandelo amathathu imalunga nokuthatha iinyonga kunye nokulayisha ngaphambili," utshilo uRillinger. "Oku kuthetha izinto ezimbini: amandla angundoqo kunye nogxininiso kwi-glutes kunye ne-hamstrings." Ngamanye amagama, iindawo ofuna ukuzijolisa kuzo ngexesha lokuzilolonga kwakho. Kulo msebenzi, kukho ii-reps ezintlanu zeentshukumo ezintathu ezahlukeneyo: i-Romanian deadlift, i-deadlift yesiqhelo, kunye ne-sumo deadlift. "Ngethuba lokuqala lokwenza umthambo kuya kubakho intshukumo encinci ngaphandle kwethonga lakho. Tyhiliza isinqe sakho ngasemva ude uzive uzolulile kwimisipha yakho, kwaye xa utyhalela esinqeni sakho phambili xa ubuyela emva, cudisa ubuqaqawuli bakho," utshilo uRilinger . Ukufa kukaRomania, i-barbell kunye neepleyiti akufuneki zibethe emhlabeni. Inxalenye yesibini neyesithathu iya kufuna ukugoba kancinane emadolweni,” uyongezelela. Inye into ekufuneka uyiqaphele kukuba xa uhamba ngumahluko ngamnye, ukuma kwakho kufanele kubanzi ngokuthe chu. "Ukuba awuqhelananga nezigcayiseli okanye iintshukumo zokubulala abantu, licebo elihle ukucela umqeqeshi akuncede kule.

3. I-Band-Resisted Barbell Hip Thrusts

"Le yintshukumo yokubulala umntu!" utsho uRilinger. Imikhono yemikhono yemveli isebenzisa nje i-barbell iyodwa, kodwa apha umqeqeshi ka-Upton wongeze ibhendi yokuchasana phantsi kweenyawo zakhe kwaye ejikeleze ibar ukuze aqhube intshukumo egodukayo. Ngenxa yoku, "kuya kufuneka ujonge ekuphumezeni uluhlu olupheleleyo lwesindululo," utshilo. Kuya kuba nzima ukufumana isiqingatha sakho esisezantsi kwindawo epheleleyo yebhulorho, kodwa nantso ingongoma. Kule vidiyo, i-Upton igqiba i-10 reps ngaphambi kokuba ibambe i-isometric ye-10-yesibini. "Oku kuthetha ukuba isihlunu siphantsi koxinzelelo ixesha elide," kuchaza uRilinger. "Kukhohlakele kodwa kusebenza. Qiniseka khama i-butt yakho phezulu kuyo yonke i-rep kwaye ugcine iqhosha lakho lesisu litsalwe ukuze ukhusele umqolo wakho ophantsi." (I-FYI, i-hip thrusts yenye yezona zinto zihamba phambili kwi-butt eqinile.)

4. Izigcawu zeBhentshi yezigcayiseli

Ukuba uyasokola ngee-squats zangaphambili zendabuko, apho i-bar ihleli emagxeni akho phambi kwakho, ezi squats ezinzima ze-landmine squats ziyindlela enhle. "Ibhentshi likunika injongo ethile yoluhlu lwezindululo," utshilo uRilinger, onokuba luncedo kakhulu kwabo batsha ngokuhlala emqolo. "Okwangoku xa impundu yakho icofa ibhentshi ungabuyela kwindawo yakho yokuqala," uyongeza.Enye into ephambili kulo msebenzi kukuba isebenzisa phantse umzimba wakho uphela. Isebenza i-glutes yakho, i-quads, i-hamstrings kunye ne-core, ngelixa amagxa, i-lats, kunye nesifuba nazo zibandakanyeka. (Ukuba udiniwe zii-squats ezindala, nantsi umahluko omtsha wesikwere ekufuneka wongeze ekusebenzeni kwakho kwe-butt.)

5. 1.5 RepTrap Bar Deadlifts

Ukuba awuzange uyibone ibha yomgibe ngaphambili, kukho ithuba elihle lokuba kukho enye elele kwikona yendawo yakho yokuzivocavoca kwenye indawo. Ukubanjiswa kwebar yokubambisa kukuncedisa kakhulu ekuphuculeni i-barbell yokufa, njengoko bebeka uxinzelelo oluncinci kumqolo wakho kwaye benze indawo efanelekileyo yokuqala ibe lula ukungena kuyo. URilinger uthi: Oko kuthethiweyo, kuninzi ukugcina umkhondo ngokwefom yakho. URilinger uthi kuya kufuneka uxinzelelo olupheleleyo emzimbeni wakho wonke, umva othe tyaba, iirholithi ezirhoxisiweyo kunye nehenjisi efanelekileyo yehip, ukuqala. (Ukujonga ifom yakho, funda kwiimpazamo ezintathu ezixhaphakileyo ozenzayo.)

Kule vidiyo, uya kubona ukuba u-Upton wenza i-rep epheleleyo elandelwa "yisiqingatha" se-rep, apho angandisi ngokupheleleyo isinqe sakhe phezulu. "Esi siqingatha se-rep siqeqesha kwaye sigxininisa eyona nxalenye inamandla kuluhlu lwesindululo," utshilo uRilinger. "Xa ugcwalisa eyona ndawo ibalulekileyo kuluhlu oluphindaphindiweyo kukho impendulo enkulu, eguqula amandla amakhulu." Olu lolunye uhambo oluntsonkothileyo ekufuneka unalo umqeqeshi ukunceda okokuqala ngqa, kodwa amandla okuzuza aya kulunga ngokupheleleyo. (Ufuna okungakumbi kuHolly? Jonga ukuba ukucamngca kuhambelana njani ne-HIIT kwiklasi yakhe entsha yokuzilolonga.)

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