Tsoffin tsoffin tsoffin tsoffin tsoffin tsoffin bidiyo na Camila Mendes

Wadatacce

• Bita don

Camila Mendes ba koyaushe ke raba abubuwan motsa jiki a kafofin watsa labarun ba. Amma lokacin da ta yi, suna da ban sha'awa AF. A karshen hutun karshen mako, da Riverdale tauraron ya sanya jerin bidiyo a cikin Labarin ta na Instagram wanda ke nuna ta murkushe jerin labulen dumbbell masu tayar da kayar baya a cikin yanayin beyar-cikakken motsa jiki wanda zai sa ku ciwo kawai kallo.

A cikin bidiyon, a bayyane yake cewa Mendes yana fafutukar yin iko ta hanyar motsawa, amma har yanzu tana kulawa don kammala saitin ta (tare da cikakkiyar sifa, ba ƙasa ba). A bango, zaku iya jin mai koyar da Mendes, Andrea "LA" Thoma Gustin, yana taya ta murna. Thoma Gustin ta ce "Abun ku a yanzu - abs na ƙarfe." (Mai Dangantaka: Yadda Camila Mendes ke Neman Zaman Lafiya Yayin Cutar Cutar)

Idan kuna tunanin wannan aikin yana da wahala, wannan saboda yana da. Dumbbell renegade layuka wani motsi ne na fili wanda ke ƙone tsoka da yawa a cikin jikin ku, in ji Beau Burgau, ƙwararren ƙwararren ƙarfi da kwandishan (C.S.C.S.) kuma wanda ya kafa GRIT Training. Da farko, motsa jiki yana aiki da jikin ku na sama, musamman latsan ku, biceps, da na baya, in ji Burgau. Amma matsayin beyar, wanda ke buƙatar ku yi tazarar gwiwoyinku sama da ƙasa, kuma ku kunna quads ɗin ku da ainihin ku - duka biyun suna taimaka muku daidaitawa, in ji shi.

Yayin da motsa jiki ba dole ba ne ya wuce a matsayin motsin zuciya, har yanzu zai sake farfado da bugun zuciyar ku tunda yana gwada jimiri da ƙarfi, in ji Burgau. "Riƙe matsayin ba daidai ba ne, ko da ba tare da nauyi ba, ya isa don bugun zuciyar ku," in ji shi. "Lokacin da kuka ƙara dumbbells zuwa gaurayawan, tabbas za ku sami zufan ku." (Dangane da: Abin da Ya Kamata Ku Sani Game da Matsalolin Ciki, Maɗaukaki, da Ayyuka na Isometric)

Tare da kwanciyar hankali, shigar da zuciyar ku shine mabuɗin idan ana batun kiyaye tsari yayin wannan aikin, in ji mai ba da horo. Burgau ya ce, "Dole ne a sanya jikin ku ta yadda bayanku ya kwanta gaba daya," in ji Burgau, tare da lura da cewa Mendes ta "kulle" sigar a cikin bidiyon ta. "Siffarta ita ce abin da ya kamata ku yi niyya," in ji shi.

Hakanan kwatangwalo da kafadu yakamata su kasance murabba'i, kuma karkatar da gefe zuwa gefe babban ba-a'a, in ji Burgau. "Idan kuna yin waɗannan kuskuren nau'i na asali, kuna iya yin amfani da nauyi mai yawa," in ji shi. "Babu abin kunya da fara ƙarami da gina hanyar ku." (Ga yadda za a gyara fom ɗin motsa jiki don sakamako mafi kyau.)

Don yin aiki har zuwa motsi, Burgau ya ba da shawarar farawa tare da layuka a tsaye madaidaiciya ta amfani da ƙungiyar juriya. Sannan, da zarar kun sami ƙarfi sosai, zaku iya kammala karatun digiri zuwa dumbbell lankwasa layuka, ta amfani da benci don taimako idan an buƙata, in ji shi. Idan a wancan lokacin, har yanzu ba ku ji a shirye don sigar motsa jiki na Mendes ba, wata hanyar canzawa ita ce ta durƙusa gwiwoyin ku a ƙasa maimakon girgiza su, in ji Burgau. (Mai dangantaka: Shin yana da mahimmanci Wane umurni kuke aiwatar da atisaye a cikin motsa jiki?)

Gabaɗaya, abu mafi kyau game da wannan motsa jiki shine cewa yana da ƙwaƙƙwaran gaske - a zahiri, Burgau ya ce ya cancanci matsayi a duk ayyukan motsa jiki. "Ni da kaina ina son haɗa wannan motsi a cikin azuzuwan na lokacin da nake mai da hankali kan horar da ƙarfi, amma kuma yayin wasannin motsa jiki na HIIT," in ji shi. "Amma idan da gaske kuna son haɓaka sakamako, babban motsa jiki ne don ƙarawa zuwa ranar da kuke mai da hankali kan ƙarfin jiki ko yin motsa jiki na sama wanda ke mai da hankali kan baya da biceps."

Bita don