Kiernan Shipka A zahiri Yana Nunawa Yayin Yin Wannan Motsa Kaya

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Wataƙila kun riga kun saba da ƙwarewar Kiernan Shipka don ~ sihiri ~ a cikin wasanta na Netflix Karfafa Kasadar Sabrina. Amma dan wasan mai shekaru 21 ya tabbatar da cewa za ta iya kawo wannan sihirin a cikin ayyukan ta. Kocinta, Harley Pasternak ya raba bidiyo na Shipka yana yin curls na Nordic hamstring curls - ɗayan "mafi ƙalubale da matsanancin motsa jiki da za ku taɓa yi," a cewar Pasternak - kuma a zahiri tana nuna rashin ƙarfi a cikin shirin.

ICYDK, Nordic hamstring curls sun haɗa da durƙusa da sanya ƙafafu biyu a tsakanin matattarar ƙafar ƙafa, sannan rage jikin ku gaba tare da sarrafawa har sai tafukan ku sun taɓa ƙasa. Sauti mai sauƙi, dama? Da kyau, idan kuna son fahimtar yadda yake da wahala, kada ku duba fiye da waɗannan bidiyon Wasan Al'arshi tauraruwar Lena Headey da mai shirya rikodin Benny Blanco (dukkan su kuma suna yin horo tare da Pasternak) suna ƙoƙarin yin aikin. Masu fashi: Sun yi fama.

Amma Shipka? Ko ta yaya ta ƙusa shi cikin sauƙi - a kanta fara gwadawa kuma, Pasternak ya rubuta a cikin sakonsa. "A sama da shekaru 28 na horar da mutane, ban taba ganin mutum yana yin curls na Nordic kamar @kiernanshipka," in ji mai horarwar. (Ka tuna lokacin da Sophia Bush ta ci nasarar wannan wasan motsa jiki tare da murmushi a fuskarta?)

Pasternak - wanda shi ma ya yi aiki tare da irin su Ariana Grande, Jessica Simpson, da Halle Berry - ya gaya Siffa cewa Nordic hamstring curls aiki fiye da kawai hamstrings na ku. Motsin motsa jiki (ma'ana motsi wanda ya shafi tsawo, maimakon ragewa ko kwangila, filayen tsoka) shima yana kashe tsokoki na maraƙi, kuma babu shakka suna buƙatar wani babban ƙarfin gaske don kiyaye kanku daga faɗuwa a fuskarki, in ji shi. .

Yayin aikin motsa jiki na Shipka ya haɗa da matattarar kafafu, Pasternak ya ce ba lallai ne ku buƙaci kayan aikin ba don cire motsa jiki. "Kuna iya samun abokin zama ya zauna a kan dugadugan ku, zaku iya zame diddigen diddigin ku a ƙarƙashin ginshiƙin da ke da ƙarfi, kuma wani lokacin ma nakan yi amfani da wurin zama a kan kebul na lat pulldown inji don yin wannan aikin," in ji shi. (Ga wani aikin motsa jiki na ƙafa ba kayan aiki da zaku iya yi a gida.)

Ko da wace hanya kuka gwada, Pasternak yayi gargadin cewa wannan yunƙurin ba don masu farawa bane kuma kuna son kiyaye lafiyar hankali don hana rauni. Ba kwa son ragewa ƙasa ba tare da kulawa ba ko haɗarin sa ƙafafunku su zame, ya lura.

Wannan ya ce, idan kun yi Kuna son gwada wannan a gida, Pasternak ya ba da shawarar riƙe tsintsiya a gabanku don " sarrafa adadin zuriya kuma ku taimaki kanku idan ba ku da ƙarfin yin motsi yadda ya kamata da farko" kamar tabbas zai zama Sabrina Spellman ya amince.

Kuna neman haɓaka ƙarfin hammie ɗin ku kafin tsalle cikin waɗannan curls ɗin ƙafa? Gwada waɗannan darussan hamstring waɗanda ba masu mutuwa ba ne, kuma tabbas kun yi aiki har zuwa matakin Shipka cikin kankanin lokaci.

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