UVanessa Hudgens Woyisile uQeqesho oluQinisekileyo emva kwenyanga ekhutshiwe kwiGym

Umxholo

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UVanessa Hudgens uthanda ukuzilolonga okuhle. Swayipha ngokukhawuleza kwi-Instagram yakhe kwaye uya kufumana iividiyo ezininzi zokuzilolonga kwakhe (jonga: olu donga lujikelezayo) kunye nokudanisa phakathi kweeseti ngoncumo olukhulu ebusweni bakhe. (Inqaku elisecaleni: Impahla yakhe yokuzivocavoca ihlala ikwi-point, nayo.)

Kwiposti ye-Instagram yeseshoni yakhe yamva nje, imvumi ivumile ukuba kutsha nje ithathe "phantse inyanga" ejimini. Ngaphandle kwe-hiatus, iividiyo kwindawo yakhe zibonisa ukuba u-Hudgens wayechulumancile ukubuyela kuyo.

Iividiyo zibonisa uHudgens enxibe iTime yeLime Lime Python DuoKnit Sports Bra (Thenga yona, $ 75, terez.com) kunye neelegings ezifanayo (Thenga yona, $ 115, terez.com) ngelixa ubuyela kuqeqesho lwakhe e-Dogpound, isitudiyo somzimba esihlala sihanjwa zi-celebs ezinje ngo-Ashley Graham , UShay Mitchell, kunye noHailey Bieber. Ngelixa u-Hudgens ejongeka ngathi uyaphuma esebenze ne-bestie yakhe u-Georgia Magree, wavuma kwi-caption yeposti yakhe ukuba "uyasokola" ngokuzilolonga. "Buuuut kuphela kwendlela yokubuyela kuyo kukwenza," ubhale watsho.

Kwividiyo yokuqala kwezintathu, i-Hudgens ijongana nokuxhathisa ngokubanzi kwi-hopscotch. Ukuzivocavoca kunzima kakhulu njengoko kuvakala, kwaye unokubona u-Hudgens enikina intloko kwaye eqhula umqeqeshi wakhe, uJulia Brown, phakathi kwe-reps. “Ndandicaphuke kakhulu ngu-@thrivewithjulia ngokutsiba,” watsho u-Hudgens kwi-capture yakhe. (Ukuba ungomnye wabambalwa abathanda ukutsiba ukusebenza, kufuneka uzame le burpee-broad jump-bear crawl combo.)

Ukutsiba okubanzi, ukuba ubungazi, yi-calisthenic, cardiovascular, kunye ne-plyometric umthambo ojolise ikakhulu kwi-quads zakho, utshilo u-Beau Burgau, i-CSC, umqeqeshi wamandla kunye nomsunguli woQeqesho lwe-GRIT. Intshukumo nayo isebenza ngamathole akho, imisipha, kunye nokuqina kwe-hip, kodwa ukuya kwinqanaba lesibini, uyaphawula umqeqeshi. Ngokudibanisa ibhendi yokuxhathisa kunye ne-hopscotch ephindayo, nangona kunjalo, ukongeza ukubandakanya i-gluteus medius (inyama yehagu ecekeceke emile kufutshane nangaphandle kwethambo lakho elithimba kwaye lijikeleze umlenze wakho ngaphakathi), ucacisa uBurgau. Ke, umzimba wakho wonke ongezantsi uya kuziva usitsha ngeli xesha lomsebenzi. (Eyeleleneyo: Imithambo eyi-8 yokuphakamisa iimpundu esebenzayo ngokwenene)

Ukuba oko kuvakala njengekomityi yakho yeti kwaye ufuna ukuzama intshukumo ekhaya, uBurgau ugxininisa ukubaluleka kokugcina ifom. "Ngelixa usenza imitsi ebanzi ngebhendi yokumelana, ufuna ukuqiniseka ukuba amadolo akho awabambeki," utshilo. "Ukuthintela ukwenzakala, ufuna ukwenza ukuba i-gluteus medius yakho inyanzelise amadolo akho ngaphandle ukuze ihlale iinzwane zakho." Ukuba uyasokola ukwenza oko kwenzeke, uBurgau ucebisa ukuba wehlise ukuchasana nebhendi yakho okanye uyilahle ngokupheleleyo. (Idibeneyo: Lungisa iFom yakho yokuZilolonga ukuze ufumane iZiphumo ezingcono)

Kukwabalulekile ukugcina ukufika kwakho engqondweni, wongeza umqeqeshi. “Ufuna ukuhlala phantsi kwaye uthambile, kwaye ungabetheli iinyawo zakho emhlabeni,” utshilo. "Cinga ngokuqhekeza ngelixa ufika emhlabeni ukuze ungarhafisi ngokungeyomfuneko kumalungu akho kwiimpembelelo."

Kwiposi yakhe, u-Hudgens naye wabelana ngevidiyo eyambonisa esenza iseti yeqela lokuxhathisa ibhanti. Ukuzivocavoca kubandakanya ukunxiba ibhanti yokudibanisa ebandakanya ikhonkco onokuthi uncamathisele i-barbell kuyo okanye, kwimeko ye-Hudgens, ibhendi yokumelana nokunyusa amandla e-squats, idiphu, nokunye.

Kwinguqulelo kaHudgens yokuzivocavoca, ukutsala ibhendi ngaphantsi kwayo kongeza ukuxhathisa kwiskwati ngokwenza i-gluteus maximus (owona msipha mkhulu kwi-glutes kunye ne-ICYDK, umzimba wakho uphela), ucacisa uBurgau. Ukongeza ekwahlukaniseni ezo zihlunu zinobuqaqawuli, intshukumo ifuna ukuba ulungelelanise undoqo wakho kunye neequads ukugcina ibhalansi kunye nozinzo, wongeza umqeqeshi. (Nasi isizathu sokuba amandla angundoqo abaluleke kakhulu.)

Kubantu abaninzi, zombini imithambo uHudgens ekwabelwana ngayo ayisiyonto ilula. Kodwa uBurgau uthi kusenokwenzeka ukuba utshintshe iintsimbi zokumelana neebhendi zokumnceda ukuba abuyele kwimeko yesiqhelo. "Kwinqanaba lomzimba kaHudgens, awunako ukuphuma uphume emva kokuthatha ikhefu lenyanga ekusebenzeni," ucacisa. "Iibhendi zokuchasa zinokuba luncedo kakhulu ekubuyiseleni umva kwizinto. Baye baxolela ngakumbi malunga nokulayisha umzimba wakho ngokwesakhiwo kwaye yindlela elula, kodwa esebenzayo yokusebenza ekubuyiseleni okanye ukwakha amandla akho." (Ngakumbi apha: IiNzuzo zeResistance Bands ziyakwenza ukuba ucinge kwakhona ukuba ngaba ufuna iiWeights)

Ukuwa kumkhondo womzimba kuyinto eqhelekileyo. Ukuba ujonge iindlela zokubuyela emgceni njenge-Hudgens, nasi isikhokelo sokukunceda ukuba ubuyele emsebenzini ngaphandle kokulahlekelwa yinkuthazo okanye umngcipheko wokwenzakala.

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