INtetho yabaQeqeshi: Yeyiphi eyona mithambo ilungileyo yeMisipha eqingqiweyo?

Umxholo

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Bravolebrity Courtney Paul, umqeqeshi wobuqu oqinisekisiweyo kunye nomseki weCPXperience, unika i-no-B.S yakhe. iimpendulo kuyo yonke imibuzo etshisayo yokuba sempilweni njengenxalenye yethu "yeNtetho yoMqeqeshi". Kule veki: Yeyiphi eyona ntshukumo iphambili yemisipha eqingqiweyo? (Kwaye ukuba uyiphosile, jonga eyona mithambo ilungileyo kaPaul yokuqina.)

NgokukaPaul, inyathelo elinye olifunayo kwimisipha eqingqwe ngokunzulu kukunyuswa. Nasi isizathu: Uya kufumana ukolulwa okuphezulu kwisihlunu njengoko uhla ezantsi kwindawo eccentric yokuhamba, kwaye uya kufumana ukuncipha okuphezulu xa ucinezela i-booty yakho kunye namathanga uzinyusa ukuma kwisiqingatha esiphakathi. yokuhamba. I-deadlift ubukhulu becala ityhida i-glutes yakho, ke iya kukunika loo nkcazelo inqwenelekayo phakathi kwempango yakho kunye nomva wamathanga. (Ukuba konke malunga naloo mzimba usezantsi weetoni, uya kufuna ukuzama le milenze kunye neesekethe ezijikelezayo ngokulandelayo, ezibandakanya imiphunga enesisindo, i-squats, nokunye ukukunceda uhlasele amanqatha kunye nokwakha izihlunu ezibalulekileyo ezinciphisa ukubonakala kwe-cellulite .)

Nantsi indlela yokwenza:

A. Yima ubambe ii-dumbbells (qala nge-8-ukuya kwi-15-pound set), iingalo zijinga phambi kwamathanga, iintende zezandla zijonge ngaphakathi, iinyawo ze-hip-width ngaphandle kunye namadolo agobile kancinci. Cinezela amagxa egxalaba phantsi kunye kunye kunye nekhontrakthi ye-abs, ukuzisa umqolo kwindawo yokungathathi hlangothi.

B. Ukugcina amadolo egobile kancinci, ngomqolo nangeengalo ngokuthe tye, gxobeka phambili esinqeni de ube uziva uxinzelelo oluncinci kwimisipha yakho.

C. Ikhontrakthi yakho kunye ne-hamstrings, njengoko ulungelelanisa kwindawo yokuma (ungaze ushukumise iinyawo zakho) kwaye uphinde.

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