Kalli Kate Upton ta buge wani PR yayin da take yin wasu nakiyoyi masu juyawa

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Kate Upton dabba ce a cikin dakin motsa jiki. Supermodel ya daɗe yana ba da ƙwarewar motsa jiki mai ban sha'awa, ko tana murƙushe wasu motsa jiki na motsa jiki ko ƙwarewar fasahar yoga ta iska. Har ta tura mijin ta kan tudu sau daya kamar NBD.

Da alama a cikin 2020, Upton ba shi da shirin rage gudu a cikin dakin motsa jiki. Ta fara sabuwar shekara da wasu nakiyoyin da aka binne, kamar yadda aka gani a wani faifan bidiyo da mai horar da ita, Ben Bruno ya raba.

"@kateupton yana farawa sabuwar shekara tare da karawa," Bruno ya rubuta tare da bidiyon, ya kara da cewa samfurin ya buga fam 110 akan mashaya, sabon PR a gare ta. (Mai dangantaka: Kallon Kate Upton Do 225-Pound Hip Lifts shine Motsi da kuke Bukata)

Idan ba ku saba da nakiyoyi ba, an saita kayan aiki tare da tushe a haɗe da bututun ƙarfe wanda zaku iya sanya ƙararrawa don ƙirƙirar lever. Da zarar ƙararrawa tana cikin bututun, za ku iya ƙara masa nauyi, kuma kayan aikin suna ba ku damar motsa ƙararrawa ta kowace hanya da kuka zaɓa. A cikin lamarin Upton, ta yanke shawarar yin huhun baya. (Wannan shine dalilin da ya sa huhu na baya shine ɗayan mafi kyawun motsa jiki don ƙaddamar da gindi da cinyoyin ku.)

Juya lungun nakiyoyi babban motsi ne wanda ke taimakawa wajen haɓaka ƙarfin tsokar ƙafafu, in ji Beau Burgau, C.S.C.S., wanda ya kafa GRIT Training Maine. Matakin yana mai da hankali musamman kan quads yayin da a lokaci guda yana inganta kwanciyar hankali da daidaituwa, in ji shi. Yawancin tsokoki na sakandare suma suna shiga ciki, gami da hamstrings, calves, da core, in ji Burgau. (Mai Alaka: Kalli Alison Brie Na Murkushe Wannan Motar Taki Da Nakiyoyi Kamar NBD)

Mafi kyawun sashi? Aiki ne mai ƙarancin haɗari, in ji Burgau. Ya bayyana cewa: "Ƙarƙwarar da ke ƙasa tana ba ku damar ƙara nauyi ba tare da yin lodin baya ba," in ji shi. "Yana bayar da madaidaicin jirgi na motsi da haɓaka kwanciyar hankali a duk lokacin motsi. Yana da madaidaicin motsi don waɗanda ba su da ƙwarewa tare da barbell baya huhu." (Mai dangantaka: Fa'idodin Lafiya 8 na ɗaga nauyi)

Idan muguntar Upton ce ta yi wahayi zuwa gare ku, Burgau ya raba daidai yadda zaku iya ginawa zuwa matakin ta. Don farawa, yana ba da shawarar farawa tare da wata dabara ko barbell na horo (kamar bututun PVC) don sanin ƙungiyoyin gaba ɗaya. Da zarar kun ji daɗi, za ku iya ƙaura zuwa daidaitaccen nakiyar ƙasa, in ji shi.

Dangane da nauyin farawa, Burgau ya ce fam 45 daidai ne. Amma yana da kyau ku tafi da sauƙi ko nauyi gwargwadon matakin lafiyar ku na yanzu, in ji shi.

Dangane da maimaitawa, Burgau yana ba da shawarar farawa da saiti 2 na 10-15 reps don taimakawa haɓaka ƙwaƙwalwar tsoka. Sa'an nan za ku iya ƙara nauyi a cikin 5-10 fam ɗin increments kuma kammala 3 sets na ƴan reps (kimanin 6-8) don taimakawa wajen ƙarfafa ƙarfi, ya ba da shawara. Burgau ya ce "Ƙara waɗannan a cikin ayyukan ku sau ɗaya a mako, kuma kafin ku sani, za ku kai fam 110." (Mai dangantaka: 9 daga cikin mafi wuya da mafi kyawun motsa jiki daga Masu Horarwa na Gaskiya)

Idan da gaske ba ku jin huhun huhun baya, akwai wasu hanyoyi da yawa don ƙara nakiyoyi a cikin aikinku na yau da kullun. Gwada wannan aikin motsa jiki na nakiyoyi don masu farawa don cin gajiyar wannan kayan aikin motsa jiki iri-iri.

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