4 Inofambisa Ariana Grande Inoita Kuchengetedza Matoni Arms, Sekureva Kwake Mudzidzisi

Zvemukati

• Glute Bridge Dehenya Crusher (aka "Iyo Harley")
• Yakamira Tambo Triceps Kuwedzeredzwa
• Dumbbell T-Raise
• Yakamira Reverse Cable Fly
• Ongororo ye

Ariana Grande anogona kunge ari mudiki, asi ane makore makumi maviri nemanomwe epop powerhouse haatyi kuenda nesimba mujimu - muimbi anopedza angangoita mazuva matatu pasvondo achishanda nemukurumbira murairidzi Harley Pasternak.

Pasternak, uyo achangobva kuburitsa yakadzokororwa vhezheni yake New York Times bhuku rekubika rinonyanya kutengeswa Body Reset Diet, anodaro Chimiro anotungamira Grande kuburikidza nemakumi matatu- kusvika makumi mashanu-maminitsi ekudzidzisa zvikamu zvinotarisa pasimba uye toning. Maitiro avo anosanganisira mana epamberi mafambiro ekuchengeta Grande repamusoro muviri rakasimba uye rakadzikama: glute bridge skull crushers (Pasternak siginecha yekurovedza muviri iye anonyura "The Harley"), yakamira tambo triceps inowedzera, dumbbell T-inomutsa, uye yakamira tambo inodzosera nhunzi.

Uye uvimbe nesu: Kunyange zviri nyore, kufamba uku hakusi nyore. (Tarisa uone rake rakaomarara repasi-muviri Workout maitiro eumbowo.)

Kunyangwe zviitwa izvi zvichishandiswa kugadzira dunhu, Pasternak anoti anowanzoparadzira mafambiro mana muGrande yekudzidzira maitiro muvhiki rese. "Isu tinotarisa pamusoro pemuviri wepamusoro kamwe pavhiki, asi mashandiro aAriana ese anotarisa pakufamba kwakasimba kunorova nhengo dzemuviri dzakawanda, saka hatitombonyatso kupatsanura boka rimwe retsandanyama pachikamu chose," anotsanangura kudaro. (Yakabatana: 9 yeAkaomesesa uye Akanakisa Maekisesaizi kubva kune Chaizvo Varairidzi)

Aya maekisesaizi anotarisa mapfudzi, mapecsi, lats, rhomboids, triceps, uye deltoids, anodaro mudzidzisi. Nekudaro, Pasternak anoti anoderedza biceps inoshanda naGrande. "Nekudzivirira iyo biceps, iyo triceps inova yakakurisa, izvo zvakanaka kune mamiriro," anotsanangura. "Kusimbisa triceps yake inokwevera mafudzi ake kumashure, ichimubatsira kuti achengetedze chimiro chehumambo." (Inoenderana: Iyo Simba Yekudzidzisa Workout yeYakakwana Chimiro)

Pazasi, Pasternak anotyora yega yega mafambiro mana eGrande's epamusoro-muviri kurovedza muviri routine kuti iwe ugone kutevera kumba. Pakuitwa kwega kwega, anokurudzira kupedzisa matatu seti gumi nemashanu reps kana iwe uri mutsva mukusimudza zviyereso. Kana iwe uchisimbisa chitima zvakaenzana nguva dzose, edza mana seti e makumi maviri reps, anodaro. Uye kana iwe uri nyanzvi mukamuri rehuremu, iye mudzidzisi anongedzera akananga mashanu kusvika matanhatu seti e20 reps. Zvisinei rep rep renji, Pasternak anoti iwe unofanirwa kunge uchinetseka kupedza yega yega seti. Izvi zvinofanirwa zvakare kubatsira iwe kuyera huremu hupi hwekushandisa, anowedzera. (Ona: Maitiro Ekusarudza Akakodzera Saizi Dumbbells Yako Workout)

Ramba uchifunga kuti iwe uchada dumbbells, pamwe netambo uye stirup zvibato kuti ubatanidze kune tambo pulleys. Zvakare: Kudziya-kumusoro uye kutonhora-pasi hazvina kunyorwa pano, asi usakanganwa kuzvibatanidza!

Glute Bridge Dehenya Crusher (aka "Iyo Harley")

A. Rara wakatarisana-pasi pasi nemabvi akakotama uye tsoka dzakatsetseka pasi. Bata dumbbell muruoko rumwe norumwe uye tambanudza maoko, kuchengeta mawoko akabatana pamusoro pemapfudzi. Bend magokora kuitira kuti dumbbells ari padivi pechero musoro wemusoro. Iyi ndiyo nzvimbo yako yekutanga.

B. Wedzera magokora mudenga kuti uite triceps yekuwedzeredza panguva imwe chete uchisimudza musimboti uye kuunza mahudyu kumusoro mune glute bridge.

C. Mira zvishoma uye svina kumusoro uye dzokera kunzvimbo yekutanga. Ndiyo imwe rep.

Yakamira Tambo Triceps Kuwedzeredzwa

A. Batanidza tambo kune tambo pulley. Mira wakatarisana netambo uibate nemaoko maviri, uchiramba wakabatirira kwazvakarerekera.

B. Hinji pazviuno kutendamira kumberi zvishoma. Kutanga kuwedzera magokora pasi.

C. Shingairira musimboti uye ramba uchitambanudza magokora kusvikira maoko atwasuka pasi. Mira uye zvishoma nezvishoma dzokera kunzvimbo yekutanga. Ndiyo imwe rep.

Dumbbell T-Raise

A. Bata dumbbell mune yega ruoko uye umire nemakumbo mafudzi-upamhi parutivi, maoko nemativi, michindwe yakatarisana pasi. Iyi ndiyo nzvimbo yako yekutanga.

B. Kuchengeta maoko akatwasuka, mapendekete pasi, uye musimboti wakabatanidzwa, simudza zvidhoma zvakananga kumberi kusvikira vasvika pakukwirira kwepafudzi.

C. Kuchengeta maoko akatwasuka, vabudise kunze kumativi nemichindwe ichiri kutarisa pasi. Dzokera kunzvimbo yekutanga, maoko nemativi. Ndiyo imwe rep.

Yakamira Reverse Cable Fly

A. Gadzirisa matambo maviri etambo akatarisana ane mibato yekusimudzira pahupamhi hwechipfuva. Mira pakati pemapulley netsoka dzakaparadzana muchiuno-paupamhi.

B. Bata mubato werudyi neruoko rweruboshwe neruboshwe neruoko rwerudyi kuitira kuti maoko ayambuke pamusoro peumwe neumwe.

C. Kutanga uncrossing maoko kudzimara aenzana kune pasi. Ramba uchiwedzera kusvikira mapendekete apinhwa kumashure pamwechete.

D. Mira uye zvishoma nezvishoma dzokera kunzvimbo yekutanga. Ndiyo imwe rep.

Ongororo ye