Kate Hudson tana Gyara Fushinta na Turawa-kuma ita kawai ta raba Ci gaban ta

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Kate Hudson ta kasance tana kashe wasan motsa jiki kwanan nan, har ma ta sami damar samun guminta yayin hutun yin fim a wurin a Girka. (Ee, yana da kyau idan kun kasance dan kishi. Babu hukunci!) A cikin makonni shida da suka gabata, tana aiki tare da mai horarwa Brian Nguyen, yana magance ayyukan motsa jiki na jiki tare da mayar da hankali kan tsari - saboda wani lokacin, komawa ga asali. key ne.

Hudson kwanan nan ta raba bidiyon Instagram da kanta tana yin tura-ups, wanda ta lura a cikin taken taken "koyaushe yana ƙalubale" a gare ta. Mahaifiyar ta uku ta nuna sha'awar ta ga mutanen da za su iya yin kullun turawa kamar su NBD.

"Ku koma baya, shiga cikin kafadu na, yana da wahalar kunna min mahimmanci," ta rubuta a cikin taken ta. "Ina son ganin gawarwaki suna fitowa daga turawa kamar ba komai bane. Motsa jiki guda ɗaya kuma mai tsabta! Kuma yana ɗaukar shirye -shirye da ƙoƙari da yawa. Hats a kashe ku a can waɗanda ke aiki tuƙuru don isa wurin. Don haka abin mamaki! SO HARD !!! ! "

Hudson ta kasance tana aiki tare da Nguyen don sanin nau'inta - wani muhimmin bangare na kowane motsi na motsa jiki, amma musamman don turawa, lokacin da tsari mara kyau na iya haifar da rauni, in ji mai horarwar. Siffa. Lokacin da suka fara aiki tare, Hudson ya kasa yin turawa tare da madaidaicin tsari, amma ta yi aiki har zuwa waɗancan tsauraran matakan da ta raba akan gram, in ji shi. (Ka tuna da babban motsa jiki na tsoka-quivering na biyu?)

Yunkurin turawa yana buƙatar ku cika haɗin gwiwa, ƙafafu, da kwatangwalo, in ji Nguyen. "Ina tsammanin babban abu shine [Hudson] bai fara da turawa ba," in ji shi. Ma'auratan sun fara da allon motsi na aiki, wanda zai iya tantance motsi ko batutuwan rashin daidaituwa kuma, da fatan, haskaka damar da za a iya gyara tsari da hana raunin da ya faru kafin su faru. "Lokacin da na gwada tura ta, ba ta yi shi da gaskiya ba; hips dinta bai fito da kafadunta ba," in ji Nguyen. (Ya ce a yi hoton flop ɗin hatimin - kuna samun ra'ayin.) "Wannan alama ce cewa amincin mutuncin ta yana buƙatar aiki."

Bayan kimantawa, sun fara da matattarar bene-motsi wanda, ba kamar turawa ba, ba ya murɗa kafadunku ko wuyan hannu tunda bayanku yana ƙasa yayin da kuke ɗagawa da rage nauyi. Cikakken tsarin turawa Hudson ya ɗauki biyun lokaci da aiki, kuma ta sami ci gaba da yawa, in ji Nguyen. (Mai Alaƙa: Dumbbell Bench Press yana ɗaya daga cikin mafi kyawun motsa jiki na Jiki da Zaku iya Yi)

A cikin bidiyon, Hudson yana amfani da wasu 'yan kayan aikin da Nguyen ya kira "ƙafafun horo," tunda suna taimakawa rage tashin hankali ba tare da sanya abubuwa su yi wahala ba. Hudson ta saka Mark Bell Slingshot Resistance Band (Saya It, $22, target.com) a kusa da hannunta. Nguyen ya lura fa'idodin sa ninki biyu ne: yana sauƙaƙe nauyin daga kasan rabin jikin ku, yana ba da tallafi yayin da kuke saukowa, tare da kuma ɗora hannayen ku a jikin ku. Ya ce yayin da yake taimakawa gyara fom ɗin ku, ba ya taimaka ko sauƙaƙe turawa (nadama!), Amma a maimakon haka yana aiki azaman kayan aikin horo don taimaka muku ci gaba da kasancewa ta hanyar kowane turawa. (Ina son ƙarin? Gwada waɗannan bambance-bambancen turawa guda 4 waɗanda za su taimake ku a ƙarshe sarrafa wannan motsi.)

A cikin bidiyon, Hudson kuma yana amfani da saitin Bear Blocks (Saya It, $50, bearblocks.com) a ƙarƙashin hannunta, yana kare su daga kiran wayar hannu tare da ƙaramin safofin hannu masu kama da Fit Four Weightlifting Gloves (Saya It, $23, amazon.com). Tubalan suna ba da "mafi kyawun matsayi ga wuyan hannu, yana taimaka muku ku faɗi gaba da kyau kuma ba cikin wuyan ku, goshi, ko kafadu ba," in ji Nguyen. Sanya hannuwanku akan tubalan (Nguyen ya ce yoga tubalan yana aiki da kyau kuma) yana taimakawa wajen kiyaye tsarin ku akan ma'ana - wanda, idan baku lura ba yanzu, shine ainihin sunan wasan anan. "Idan ka lura a cikin turawa, hannayenta suna gefenta, ba a wuyanta ko kafadu ba," in ji shi.

Idan kana so ka cika nau'in turawa naka, yi ƙoƙarin yin amfani da abs yayin da kake turawa daga ƙasa, maimakon kawai turawa ta cikin wuyanka da kafadu. "Siffar ku ita ce abu mafi mahimmanci," in ji shi, yana mai cewa yin tura-up zai taimaka sosai ga duk abin da kuke yi, daga ɗaukar 'ya'yanku zuwa ɗaga manyan akwatuna, yayin da kuke kan hanyar ku zuwa Girka - ko kuma duk inda lokacin rani kuke. kasada na iya ɗaukar ku. Ku kuskura kuyi mafarki, dama?

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