Vanessa Hudgens ta ci galaba a kan motsa jiki mai tsanani bayan wata daya daga Gym

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Vanessa Hudgens tana son motsa jiki mai kyau. Saurin zazzagewa ta Instagram za ku sami bidiyoyi marasa adadi na murkushe motsa jiki masu ban sha'awa (duba: waɗannan bangon bangon jujjuyawar) da rawa a tsakanin saiti tare da murmushi a fuskarta. (Bayanin gefe: Kayan aikin motsa jikinta koyaushe suna kan layi, suma.)

A cikin sakon Instagram na sabon zaman zufa, duk da haka, mawaƙiyar ta yarda cewa kwanan nan ta ɗauki "kusan wata ɗaya" daga gidan motsa jiki. Duk da tsaiko, bidiyon da ke cikin rubutunta ya nuna cewa Hudgens ya yi farin cikin dawowarsa.

Hotunan bidiyo sun nuna Hudgens sanye da Terez's Lime Python DuoKnit Sports Bra (Saya It, $75, terez.com) da kuma leggings masu dacewa (Saya It, $115, terez.com) yayin da ta dawo horo a Dogpound, dakin motsa jiki da mashahurai kamar Ashley Graham ke halarta. , Shay Mitchell, da Hailey Bieber. Yayin da Hudgens yayi kama da tana jin daɗin yin aiki tare da mafi kyawun Georgia Magree, ta faɗi a cikin taken post ɗin cewa tana "gwagwarmaya" ta hanyar motsa jiki. Ta rubuta cewa, "Buuuut kawai hanyar dawo da ita shine yin ta."

A cikin farkon bidiyoyi uku, Hudgens yana magance wasu juriya mai tsayi mai tsayi tare da hopscotch na baya. Motsa jiki yana da ƙalubale kamar yadda yake sauti, kuma kuna iya ganin Hudgens yana girgiza kai kuma yana wasa da mai koyar da ita, Julia Brown, a tsakanin reps. "Na yi matukar jin haushin @thrivewithjulia saboda tsallen tsalle," Hudgens ya buga a taken ta. (Idan kun kasance ɗaya daga cikin 'yan kaɗan waɗanda ke son motsa jiki na motsa jiki, kuna buƙatar gwada wannan burpee - babban tsalle -tsalle mai rarrafe.)

Tsalle mai tsayi, idan ba ku sani ba, motsa jiki ne na calisthenic, na zuciya da jijiyoyin jini, da kuma motsa jiki na plyometric wanda da farko ke kaiwa quads ɗin ku, in ji Beau Burgau, C.S.C.S., mai horar da ƙarfi kuma wanda ya kafa GRIT Training. Har ila yau motsi yana aiki da maraƙin ku, hamstrings, da lanƙwasa na hip, amma zuwa digiri na biyu, in ji mai ba da horo. Ta hanyar ƙara ƙungiyar juriya da hopscotch na baya, duk da haka, kuna haɓaka aikin ku na gluteus medius (tsoka mai sifar alade kusa da ƙashin ƙashin ƙugu da ke sacewa da jujjuya ƙafarku a ciki), in ji Burgau. Don haka da gaske, duk ƙananan jikinku za su ji ƙonawa yayin wannan aikin. (Mai alaƙa: 8 darussan daɗaɗɗen Butt waɗanda ke Aiki a Haƙiƙa)

Idan hakan yayi kama da kopin shayi kuma kuna son gwada motsi a gida, Burgau yana jaddada mahimmancin kiyaye tsari. "Yayin da kuke yin tsalle mai tsalle tare da ƙungiyar juriya, kuna son tabbatar da cewa gwiwoyinku ba za su dunƙule ba," in ji shi. "Don guje wa rauni, kuna so ku kunna matsakaicin gluteus ɗinku don tura gwiwoyinku don su kasance a kan yatsun ku." Idan kuna gwagwarmaya don ganin hakan ta faru, Burgau yana ba da shawarar rage juriya akan band ɗinku ko cire shi gaba ɗaya. (Mai alaƙa: Gyara Form ɗin Motsa jiki don Ingantattun Sakamako)

Hakanan yana da mahimmanci a tuna da saukowa, in ji mai ba da horo. "Kuna son sauka ƙasa da taushi, kuma kada ku sa ƙafafunku cikin ƙasa," in ji shi. "Yi tunani game da tsugunnawa yayin saukowa don haka ba ku biyan harajin ku ba dole ba."

A cikin sakonta, Hudgens ta kuma raba wani faifan bidiyo da ya nuna mata tana yin wani bel din juriya. Motsa jiki ya ƙunshi sanya bel ɗin tsoma wanda ya haɗa da sarkar da za ku iya haɗa barbell ko, a cikin lamarin Hudgens, ƙungiyar juriya don haɓaka ƙarfin ƙwanƙwasa mai nauyi, tsoma baki, da ƙari.

A cikin sigar motsa jiki na Hudgens, ja ƙungiyar daga ƙasa yana ƙara juriya ga ƙwanƙwasawa ta hanyar kunna gluteus maximus (babban tsoka a cikin ƙyalli da, ICYDK, jikin ku duka), in ji Burgau. Baya ga ware waɗancan tsokoki masu ƙyalƙyali, motsi yana buƙatar ku ƙarfafa ginshiƙan ku da quads don kiyaye daidaituwa da kwanciyar hankali, in ji mai ba da horo. (Wannan shine dalilin da ya sa ƙarfin zuciya yake da mahimmanci.)

Ga yawancin mutane, duka darussan da Hudgens suka raba ba su da sauƙi. Amma Burgau ta ce wataƙila ta musanya ma'aunin ma'aunin juriya don taimaka mata ta sake komawa cikin ayyukan ta na yau da kullun. "Ko da a matakin motsa jiki na Hudgens, ba za ku iya fita gaba ɗaya ba bayan hutu na tsawon wata guda daga aiki," in ji shi. "Magungunan juriya na iya zama da taimako sosai wajen sauƙaƙawa cikin abubuwa. Suna da ɗan ƙara gafartawa dangane da loda jikin ku da tsari kuma hanya ce mai sauƙi, amma mai tasiri don yin aiki kan dawo da ƙarfin ku." (Ƙari a nan: Fa'idodin Bandungiyoyin Resistance Za Su Sa Ku Yi Tunani Ko Kuna Bukatar Nauyi)

Fadowa daga waƙar motsa jiki gaba ɗaya al'ada ce. Idan kuna neman hanyoyin da za ku dawo cikin tsagi kamar Hudgens, ga jagora don taimaka muku sauƙaƙe komawa cikin aiki ba tare da rasa dalili ko haɗarin rauni ba.

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