Kalli Brie Larson Dabbar Hanya ta Wannan Saiti na Tsugunnan Bulgarian

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Captain Marvel Magoya bayan sun riga sun san cewa akwai alamun ƙalubalen jiki kaɗan Brie Larson ba zai iya cin nasara ba. Daga ƙwanƙwasa huɗu zuwa ɗari huɗu zuwa ɗari-ɗari na zama a cikin mintuna biyar kuma a zahiri yana ɗaukar tsawan mita 14,000 kamar NBD, jarumar ta san abu ɗaya ko biyu game da shiga sifar superhero.

Bayan nuna abubuwan da suka dace na motsa jiki a kan kafofin watsa labarun, Larson kuma yana da gaskiya cikin annashuwa game da abin da ake buƙata don samun tazara mai ƙarfi. A cikin wani faifan bidiyo da aka watsa jiya Laraba a shafinta na Instagram, an ji Larson tana gunaguni da babbar murya a cikin jerin gungun 'yan wasan Bulgarian da suka rabu yayin da suke aiki tare da mai horar da 'yan wasan Jason Walsh. A lokacin gumi na ranar Laraba, ana ganin Larson tana yin tsattsaguwa na baya tare da nauyi a kowane hannu, yana gwada ma'aunin ta, kwanciyar hankali, da ƙarfin ta. (A bara, Chelsea Handler har ma ta tuna da ranar haihuwarta 45 tare da wannan wasan motsa jiki na kisa.)

Idan kuna buƙatar wani dalili don sha'awar aikin Larson, Walsh-wanda kuma ya yi aiki tare da Emma Stone-ya kara da Laraba cewa 'yar wasan mai shekaru 31 ta yi babban tsalle tare da jimlar nauyi. "Waɗannan sune Tubalan 45-pound kuma mun ci gaba zuwa tubalan fam 65 don marasa aure! 👏👏👏 kyau niƙa," in ji Walsh a cikin sharhin Larson ta shafin Instagram. Larson kuma yana alfahari da turawa fiye da iyakar ta. "Koyaushe ba kyakkyawa bane amma gosh yana jin ban mamaki," in ji taken bidiyon. (Mai alaƙa: Ƙarfin Ƙarfin Mahaukacin Brie Larson shine Duk Ƙarfafawar motsa jiki da kuke buƙata)

Walsh kuma ya fada Siffa cewa shi da Larson sunyi aiki tare da Powerblock dumbbells da kuma yadda Bulgarian rarraba squat shine "gaskiya mai girma motsa jiki don amfani da duk wani rashin daidaituwa daga kowace kafa, yana taimakawa wajen haifar da ƙarfi da kwanciyar hankali ga hips."

Cat Bulgarian squat squat "yana nufin komai: quads, cinyoyin ciki da na waje, hamstrings, calves, hips, and butt," in ji Cat Kom, wanda ya kafa Studio SWEAT OnDemand, a baya ya fada Siffa. Har ila yau, ta kira wannan motsa jiki "mai lalata kafafu" kuma ta fada Siffa"Babu abin da ke sa ni jin zafin gamsuwa gobe."

Haƙiƙa mai da hankali kan tsari yana da mahimmanci idan kuna son samun mafi kyawun fa'idar rarrabuwa ta Bulgarian. Kuna buƙatar samun kwanciyar hankali mai ƙarfi kuma ku ɗauki duk manyan ƙungiyoyin tsoka a cikin ƙananan jikin ku don yin wannan aikin yadda ya kamata. Don yin ta, taka ƙafa ɗaya baya, a kwantar da ita a kan wani wuri mai ɗaukaka, kamar benci mai nauyi kamar yadda aka nuna a bidiyon Larson. Da sauran kafa da aka dasa a gabanka, za ku tanƙwara ƙafafu biyu, ku ɗaga kirjinku sama, ku danna ta diddige na gaba don tsayawa. Don bin kwat ɗin Larson, Hakanan zaka iya ɗaukar nauyi kyauta a kowane hannu ko nau'in gwal mai nauyi ɗaya a gabanka. Hakanan zaka iya yin wannan motsi tare da nauyin jikin ku kawai. (Duba waɗannan sauran masu koyar da darasi na ranar kafa suna son ku ƙara a cikin ayyukanku.)

A cikin faifan bidiyo na Laraba, Larson ta yi nasarar runtse kafarta ta baya har sai da cinyar gabanta ya yi daidai da kasa - ba wani aiki mai sauki ba - shigar da glutes dinta don daidaita kafarta ta tsaye ba tare da kulle ta ba (a'a ga gwiwowin ku). Ta yi taƙaitaccen wakilci a kowane gefe tare da ƙarin tallafi daga Walsh, wanda ya taya ta murna a kowane mataki na hanya, kafin ya zauna a kan benci ya gaji yana mai cewa, "Na zuba ido cikin banza."

Wannan motsa jiki na cin gindi da cinya ba wasa ba ne, kamar yadda tabbataccen gajiyawar Larson ta nuna a ƙarshen 'yan reps. Wannan shine dalilin da ya sa masu horarwa suna son shi sosai, tare da Pearla Phillips, ƙwararren mai horar da kai kuma mai mallakar Canjin Jiki na Fit a Epping, NH a baya yana gaya wa Shape, "[Bulgarian raba squats] ba wai kawai zai ba ƙafafunku ƙarfi da ma'anar ku ba, suna kuma shiga cikin ainihin ku. kuma ku daidaita ma'aunin ku a lokaci guda, "wanda ke ba ku damar" yin aiki da wayo, ba da wahala ba yayin girbin sakamako mafi kyau. "

Idan kuna son gwada motsi na Larson da kanku yayin da kuke ƙara nauyi, gwada PowerBlock Sport 24 Daidaitacce Dumbbell System (Sayi Shi, $ 170, dickssportinggoods.com). Duk da yake waɗannan ma'aunan kawai suna zuwa fam 24, sun yi daidai don yin aiki har zuwa Larson Captain Marvel matakin ƙarfi. Yana da kyau gaba ɗaya idan kun yi gunaguni gaba ɗaya - duk abin da yake ɗauka, abokai. Duk abin da yake ɗauka.

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