Samfurin Rufin Kwatancen Wasanni Kate Upton Tana da Wasu Kwarewar Motsa Jiki Mai Kyau

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Model Kate Upton ba wai kawai yana ɗaukar murfin wannan shekarar ba An kwatanta Wasanni Batun Swimsuit, wanda babban ci gaba ne a ciki da kansa, amma fuskarta da jikinta mai ban mamaki an liƙa ta a kan * duk murfin uku. * Wannan yana da ban sha'awa sosai. Amma ga abin da ya fi ban sha'awa: ƙwarewar motsa jiki. Yana da ma'ana cewa yawancin samfura (masu girma dabam!) Suna aiki tuƙuru a cikin dakin motsa jiki, amma ba mu fahimci yadda zaman ɓacin ran Upton ya kasance ba har sai mun bincika asusun ta na Instagram. Duk da cewa mun san samfura da yawa sune masu son motsa jiki kamar dambe, juyawa, da yoga, ba mu taɓa ganin da yawa sun shiga cikin ƙarfi ba. Mai horar da ita, Ben Bruno, yana da ita ta yin wasu matakai masu mahimmanci - irin wanda ba kawai yana buƙatar aiki tuƙuru ba, har ma da fasaha, daidaito, da ƙarfi. (Idan dambe shine abinku, zaku iya yin aiki kamar a An kwatanta Wasanni samfurin tare da wannan wasan dambe na abokin tarayya.)

Bayan mun duba ayyukan ta na yau da kullun, muna so mu sani: Shin za mu iya yin irin wannan motsa jiki da kan mu? Holly Rilinger, darektan kirkirar Cyc Studios da Nike master trainer, ya ba mu cikakken jerin abubuwan da Kate ke yi da abin da za ku tuna idan kuna son yin su a dakin motsa jikin ku.

1. TaimakoDayaRukunin Hanya Daya

Wannan motsi yana da wuyar gaske saboda yana buƙatar ma'auni mai yawa. Sa'ar al'amarin shine, zaku iya amfani da abin nadi na kumfa madaidaiciya don kiyaye kanku kwanciyar hankali. Rilinger ya ce "Babban abu game da aiki da jikin mutum ɗaya (gefe ɗaya a lokaci ɗaya) shine cewa an tilasta kafa ko hannu don kammala motsi mai zaman kansa." Wannan yana nufin ba za ku iya amfani da wasu sassan jikinku ba, har ma da sani, don taimaka muku yin aikin, yana mai da niyya. "Wannan cikakken motsi na jiki yana da kyau don kwanciyar hankali na hanji yayin aiki glutes, hamstrings da lats," in ji ta. Dangane da fom ɗin ku, yana da mahimmanci ku tuna ku riƙe madaidaicin kwatangwalo ɗinku zuwa ƙasa, leɓe bayanku, da ɗan lanƙwasa a ƙafarku ta tsaye. (Ga ƙarin bayani game da dalilin da yasa yakamata kuyi ayyukan gefe ɗaya.)

2. Lda mine Leg Combo

Idan kun yi darussan nakiyoyi a baya, kun san za su iya zama ƙalubale. Idan ba ku saba ba, waɗannan motsin sun haɗa da ɗaga gefe ɗaya na barbell yayin da ɗayan yana tsaye a ƙasa. Rillinger ya ce "Wannan motsi na bangarori uku ya shafi hinging hip da gaban gaba," in ji Rillinger. "Wannan yana nufin abubuwa biyu: ƙarfin zuciya da kuma girmamawa akan glutes da hamstrings." A wasu kalmomi, yankunan da kila kuna so ku yi niyya a wani lokaci yayin aikinku. A cikin wannan darasi, akwai maimaitu biyar na ƙungiyoyi daban-daban guda uku: matattu na Romania, matattu na yau da kullun, da sumo deadlift. Rilinger ya ce "A lokacin kashi na farko na motsa jiki za a sami ɗan motsi a waje da kwatangwalo. Tura kwatangwalo a baya har sai kun ji shimfidawa a cikin ƙusoshinku, kuma yayin da kuke tura ƙafarku gaba a kan hanyar dawowa, matse ƙyallen ku." . Don kisa na Romaniya, kada karfen da faranti su buga ƙasa. Ta kara da cewa "Sashe na biyu da na uku za su bukaci dan durkusawa a gwiwoyi." Abu daya da za ku lura shi ne, yayin da kuke tafiya ta kowane bambance-bambancen, yakamata matsayinku ya ci gaba da fadadawa." Idan ba ku saba da motsi na nakiyoyi ko matattu ba, yana da kyau ku nemi mai horarwa ya taimake ku da wannan.

3. Band-tsayayya Barbell Hip Thrusts

"Wannan motsi ne mai kisa!" in ji Rilinger. Ƙunƙarar ƙwanƙwasa na gargajiya kawai suna amfani da ƙwanƙwasa da kanta, amma a nan mai horar da Upton ya ƙara ƙungiyar juriya a ƙarƙashin ƙafafunta da kuma kusa da mashaya don fitar da motsin gida. Saboda wannan, "dole ne ku mai da hankali sosai kan aiwatar da cikakken motsi," in ji ta. Zai yi wahala don samun ƙananan rabin ku zuwa cikakkiyar matsayi, amma wannan shine ma'anar. A cikin wannan bidiyon, Upton ya kammala maimaitawa 10 kafin yin riƙon isometric na daƙiƙa 10. "Wannan yana nufin tsoka tana cikin tashin hankali na tsawan lokaci," in ji Rilinger. "Yana da zalunci amma yana da tasiri. Tabbatar da haka matsi gindin ku a saman kowane wakilai kuma ku ci gaba da jan maɓallin ciki don kare ƙananan baya."

4. Ƙarfafawa Bench Squats

Idan kuna gwagwarmaya da tsattsauran ra'ayi na gargajiya, inda mashaya ta dora a kan kafadun ku a gaban ku, waɗannan manyan kujerun benci masu nauyi sune babban madadin. "Benci yana ba ku takamaiman manufa don kewayon motsi," in ji Rilinger, wanda zai iya zama da taimako ƙwarai ga waɗanda sababbi ke tsugunnawa. Ta kara da cewa "Lokacin da bututun ku ya bugi benci za ku iya komawa zuwa inda kuka fara."Wani babban juzu'in wannan aikin shine cewa a zahiri yana amfani da kusan dukkan jikin ku. Yana aiki da glutes, quads, hamstrings da core, duk yayin da kafadu, lats, da ƙirji suma suna aiki. (Idan kun gaji da tsoffin tsuguno guda ɗaya, ga sabon saɓani da yakamata ku ƙara zuwa ayyukan motsa jikin ku.)

5. 1.5 RepTrap Bar Deadlifts

Idan baku taɓa ganin sandar tarko a baya ba, akwai kyakkyawan zarafi akwai wanda yake kwance a kusurwar dakin motsa jiki a wani wuri. Trap bar deadlifts babban kari ne don samun mafi alh atri a ƙararrawar garkuwar garkuwar gargajiya, yayin da suke sanya ƙarancin damuwa a bayanku kuma suna sauƙaƙa mafi kyawun wuri don farawa. Rilinger ya ce "Mutuwar kowane irin yana daya daga cikin mafi kyawun motsa jiki a wurin lokacin da aka aiwatar da shi yadda yakamata," in ji Rilinger. Abin da ake faɗi, akwai abubuwa da yawa da za ku kiyaye dangane da sigar ku. Rilinger ya ce ya kamata ku sami cikakken tashin hankali a cikin jikinku, lebur baya, ja da baya na kafada da madaidaicin hinge, don farawa. (Don bincika fom ɗin ku, karanta a kan manyan kuskuren kashe -kashe guda uku da wataƙila kuna yi.)

A cikin wannan bidiyon, za ku ga Upton tana yin cikakken wakilci tare da '' rabin '' wakili, inda ba ta cika shimfida a saman ba. Rilinger ya ce "Wannan rabin rep ɗin yana horarwa kuma yana jaddada mafi ƙarfi a cikin kewayon motsi," in ji Rilinger. "Lokacin da kuka yi lodin mafi mahimmancin sashi na kewayon wakilci akwai babban amsa mai daidaitawa, fassara zuwa mafi girma." Wannan wani motsi ne mai rikitarwa wanda yakamata ku sami taimako na mai ba da horo da farko, amma ƙarfin ƙarfin zai zama ƙima. (Kana son ƙarin daga Holly? Duba yadda tunani ya dace da HIIT a cikin sabon ajin motsa jiki.)

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