Bukela uMvukeli Wilson "Qala iVeki ekunene" ngeeTips Flips ezinomdla

Umxholo

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NgoJanuwari, uRebel Wilson wabiza u-2020 ngokuthi "ngunyaka wempilo" kwaye waqala ukuchitha ixesha elininzi ekusebenzeni kunye nokuphucula ukutya kwakhe. Ukusukela ngoko, umdlali weqonga ubambelele kwezo njongo, ethumela iziqwengana zenkqubela phambili yakhe kwi-Instagram. Iiseshoni zakhe zokuzilolonga ziye zakhuthaza ngokukhethekileyo; Uye watyumpa iintambo zomlo, uqeqesho lwe-TRX, kunye nokusebenza kwebhendi yokuxhathisa njenge-NBD. Iseshoni yakhe yokubila yakutshanje: ukudinwa kweevili-leyo, i-BTW, iya kukukhathaza ngokujonga nje.

Kwividiyo ye-Instagram yakutshanje, uWilson ubonise amandla akhe ngokungakhathali ephosa i-hunk yerabha njenge-badass iyonke. "Ukuqala iveki ekunene," ubhale ecaleni kwevidiyo. "Jonga @chrishemsworth kunye @liamhemsworth iqhawe laseAustralia lokugqibela liyayiphendula!"

UWilson akazange ayitshitshise nje kuphela ivili amatyeli amahlanu elandelelana, kodwa wamvumela ukuba ayibhabhe iflegi yebhola, emgqibezela ngokubuya ngengalo ephindwe kabini kunye nomdaniso woloyiso omncinci.

Umqeqeshi wakhe, uJono Castano, wabelane ngevidiyo efanayo kwiphepha lakhe le-Instagram, ebhala ukuba "wayenebhongo kakhulu" ngenkqubela yakhe. (Idibeneyo: U-Rebel Wilson uthi "Akakwazi ukulinda" Ukubuyela kwiRoutout yakhe yesiqhelo yokuSebenza)

Kwimeko apho umzamo kaWilson ongenakuphikiswa kwividiyo wawungengobungqina ngokwaneleyo, uBeau Burgau, i-C.S.C.S., ingcali eqinisekisiweyo yamandla kunye nemeko kunye nomsunguli woQeqesho lwe-GRIT, uthi iitrip flips zingumbulali wokuqina komzimba. Umsebenzi ujolise kwimisipha yakho yangasemva (okanye emva komzimba wakho), kubandakanya umqolo wakho, iiglute kunye nemisipha, uyachaza. Utshisa umlilo wakho kwaye uthinte izihlunu ezizinzileyo emzimbeni wakho ngexesha leevili, uyongeza. Lilonke, ukuzilolonga kunceda wakhe amandla ngelixa usebenza ngamandla kunye nokunyamezela, utsho.

Kodwa ngaphambi kokuba uzame ukubandakanya intshukumo kwindlela yakho yokuzilolonga, qaphela ukuba iiflip zamatayara azikhuthazwa kwabaqalayo, utshilo uBurgau. Ukutsiba ivili kungabonakala kulula, kodwa yinto yokufunda, "ucacisa. "Kufuna ukuziqhelanisa, kwaye ngenene akufanelanga ukuba uwenze umthambo ngaphandle kokuba uwazi kakuhle loo fomu." (Idibeneyo: Uyilungisa njani iFom yakho yoQeqesho ukuze ufumane iZiphumo ezingcono)

Ngaphambi kokuzama i-flip yevili, kungcono ukuba ufunde izinto ezisisiseko. Ukuqala, ukuqonda ubuchwephesha bokuqhuba ngemilenze yakho, zama ukuqhelana nomatshini wokushicilela umlenze, ucebisa uBurgau. Ayisiyo kuphela ukuba umatshini wokushicilela ukhuselekile ngokubanzi kubaqalayo, kodwa ikwindawo yokuzivocavoca enamandla yomzimba ejolise kwii-quads, glutes, hamstrings, amathole, nangaphezulu, ke oko kukulungiselela ukuba ufikelele kwinqanaba eliphambili (njengetayara. flip), ucacisa uBurgau. (Khumbula xa umlenze kaJennifer Lopez ucinezele phantse iiponti ezingama-300 ngathi bekungeyonto?)

Ikwangumbono olungileyo ukuba ukhululeke ngokwenza i-squats kunye ne-deadlifts, ezinokukunceda ngakumbi ekwakheni amandla esiseko afunekayo ukwenza i-tire flip, yongeza iBurgau. (Eyeleleneyo: UQeqesho oluQhelekileyo loQeqesho lwaBaqalayo)

Ukujolisa kumzimba ongaphezulu kubalulekile nako, utshilo uBurgau. Ukuzivocavoca okunjengokucoceka kunye nokucinezela kunokukunceda uqonde ukujikeleza kwesandla okufunekayo ukugqiba itayipu (ngaphezulu kule ingezantsi), kunye nokutsala kunganceda ekwakheni amandla angasemva afunekayo ukufezekisa olu hlobo lokuphakamisa, utshilo umqeqeshi. (Idibeneyo: Izizathu ezi-6 UkuTsala kwakho kokuQala akukwenzeki)

Nje ukuba uziva uzithembile ngezi ntshukumo zisisiseko, uBurgau ucebisa ngokuqala ngetayiti elikhanyayo (uninzi lwamavili linobunzima obuphakathi kwama-400 ukuya kuma-600 eepawundi, ke jolisa esiphelweni sokukhanya kwento leyo ebonakalayo) kwaye ube nomqeqeshi okanye umlindi womboniso kwaye ulungise ifom yakho njengoko kufuneka. Ukusuka apho, ngokuthe ngcembe uqala ukwandisa ubunzima, ukuqala ngeeseti ezimfutshane kunye nokuphinda-phinda ngaphambi kokunyusa amandla, utshilo. (Idibeneyo: Ubunzima bokuKhanya kunye nobunzima obunzima-Ngaba ufanele usebenzise ntoni?)

Ukulungele ukuhambisa i-BAMF yakho yangaphakathi njengoWilson? Nazi iingcebiso zikaBurgau zokwenza ifayipi efayilini kunye nefom efanelekileyo.

Ungayifaka njani iTire

A. Qala ngeenyawo ezibanzi kancinci kunobubanzi behip ngokuqelelana.

B. Isinqe esisezantsi kunye nesandla sangaphantsi-libambe itayara.

C. Gcina umqolo wakho ucabalele ukunqanda ukwenzakala; gcina umqolo ongathathi hlangothi ukuze ubeke umthwalo emilenzeni yakho, hayi emva kwakho.

D epheleleyo. Cinezela isifuba sakho nxamnye nevili kwaye uqhubele phambili ngemilenze yakho, wandise isinqe, amadolo kunye namaqatha.

E. Nje ukuba ivili liphantse lime nkqo, jikelezisa izandla zakho kwaye ulityhale ngaphakathi de igqitywe iflip.

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