Kalli Kate Upton ta buga wani rikodin na sirri a cikin ɗakin nauyi

Wadatacce

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A cikin 'yan watannin da suka gabata, wasu mutane sun ruɗe, wasu sun koyi sabbin dabaru (duba: Kerry Washington rollerskating), da Kate Upton? To, ta kashe yawancin keɓewar coronavirus tana murkushe burin motsa jiki. A farkon wannan shekarar, supermodel ta sami nasarar buga rikodin sirri tare da cinyarta ta dora wani wasan motsa jiki na FaceTime tare da mai koyar da ita Ben Bruno. Kuma yanzu, an sake duba wata nasara tare da motsi mai wahalar yaudara: dumbbell squat don latsa.

A ranar Laraba, Bruno ya buga wani bidiyo a kan Instagram wanda ke nuna Upton yana kammala yawancin motsa jiki. Bruno ya rubuta a cikin taken "Jiya @kateupton ya murkushe saiti 3 na 10 na dumbbell squat don matsawa tare da dumbbells 25-pound don sabon rikodin sirri," in ji Bruno a cikin taken. "Mai ƙarfi! Dumbbells 25-pound ba wasa ba ne don wannan aikin."

Kwarewar squats masu nauyi tare da fam 50 na jimlar kaya babban aiki ne wanda ke ɗaukar sadaukarwa da aiki - kuma idan kowa ya san cewa Upton ne, wanda ba baƙon ba ne don murkushe shi a cikin dakin motsa jiki. A zahiri, mahaifiyar mai shekaru 28 tana sa ko mafi kyawun motsa jiki ya zama mai sauƙi, ko hakan yana ƙusar da ƙafar ƙafa ɗaya ta Romaniya ko turawa (eh, turawa) mijinta a kan tudu. Na yau da kullun. (Mai alaƙa: Kate Upton Ta Buga Ƙarfin Aikin Aikinta Da Wannan Karamin Tweak)

Ƙaddamar da Upton ga dacewa da gaske wanda ke haskakawa. Yayin da mutane da yawa suka yi yunwa yayin mafi yawan keɓewa suna mamakin inda motsin su ya tafi, Upton ya ci gaba da sadaukar da kai ga burin ta. Bruno ya rubuta a IG "Tana da daidaituwa koyaushe kuma koyaushe tana kawo mafi kyawun ƙoƙarin ta, wanda shine girkin nasara."

Shin kuna shirye ku mallaki wannan motsi da kanku? Leadauki jagoran Upton: Fara da riƙe saitin dumbbells kawai ƙarƙashin ƙashin ku tare da tafukan hannu suna fuskantar ciki. Sannan ƙasa zuwa cikin tsugunnawa, danna benci tare da gindin ku kafin dawowa zuwa tsaye, lokaci guda danna dumbbells sama. Upton's forearms pivot ta yadda dabino suna fuskantar gaba a saman tsarin motsi. Irin wannan kafadar kafada da aka sani da Arnold press kuma tana ɗaukar ƙarin tsokoki a kafada. Hakanan yana taimakawa "ƙarfafa matsayi mafi kyau a kan tsuguno," in ji Bruno a cikin taken sa.

Yin akwatin squat (kalmar yin amfani da akwati, benci, ko ma matashin kujera ta wannan hanya) na iya zama mai kyau don gina ƙarfin jikin jiki, musamman ma a kasan squat ɗin ku, Alena Luciani, MS, CSCS, ƙwararren. mai ba da ƙarfi da kwaskwarima kuma wanda ya kafa Training2xl a baya an yi masa bayani Siffa. Ba kamar tare da ƙwanƙwasa iska ba, wannan yunƙurin yana buƙatar ku dakata a ƙasan squat lokacin da kuka taɓa akwati ko benci yana tilasta ku da gaske ku shiga duk manyan da ƙananan tsokoki na jiki kuma ku dogara da ƙarfi (vs. momentum) don komawa zuwa tsaye. Sakamakon haka? Ikon yin birgima ta cikin faifan ƙarfi da isa ga wannan PR - kamar yadda Upton ya tabbatar.

Gabaɗaya, wannan motsi na mahadi yana haɗa madaidaicin ƙwanƙwasawa da latsa kafada don cikakken motsa jiki wanda ke aiki da ƙafafunku, butt, core, makamai, da kafadu. (Mai alaƙa: Kate Upton Ta Samu Gaskiya Game da Abin da Yake Ji Kamar Samun Kowa Yayi Magana Game da Jikinku)

Upton ba bako bane ga aiki tuƙuru da daidaiton da ake buƙata don isa ga waɗannan nasarorin dacewa. "Muna horar da kwanaki biyar zuwa shida a mako," in ji Bruno Siffa. "Yawancin wasannin motsa jiki na mintuna 45 zuwa awa ɗaya a bakwai daga cikin ƙoƙarin 10. Sannan wani lokacin muna zuwa rikodin. Amma maɓallin shine daidaituwa, ƙoƙari mai dorewa." Ayyukan Upton yawanci aikin ƙarfin kashi 80 ne da kashi 20 cikin ɗari na cardio, in ji shi.

Idan ba kai babban mutum ba ne tare da mashahurin mai ba da horo, labari mai daɗi shine har yanzu kuna iya ɗaukar bayanai daga tunanin motsa jiki na Upton da Bruno. Don taƙaitawa: Nemo ma'ana ga ayyukanku kuma za ku fara dandana wannan dalili na sake motsawa.

"Manufar ita ce amfani da mafi kyawun lokacin keɓewa da ƙoƙarin samun ƙarfi," in ji Bruno. "Kate ta yi iya ƙoƙarin ta kuma ta ci gaba da yin horo har ma da ƙarancin kayan aiki. Mun sanya maƙasudin ƙarfi don ba da manufa ga ayyukan ta."

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