Imwe Yakakwana Kufambisa: Bethany C. Meyers 'Superhero Series

Zvemukati

• Be.come Project Superhero Series
• Ongororo ye

Iyi nhevedzano yekufamba inovakwa kusimudzira.

Murairidzi Bethany C. Meyers (muvambi wechirongwa chebe.come, shasha yenharaunda yeGBBTQ, uye mutungamiri mukusarerekera mumuviri) akagadzira iwo magamba akatanhamara pano kuita juquapose zviyero zvematanho - zvinotanga negumbo-gumbo squat mumabvi- simira uye unosanganisira rende lunge — iine simba rine chinangwa rinomira pakati kukusiya uine pfungwa yekuvimba mumuviri wako. (Meyers zvakare ane zvimwe zvinhu zvinoshamisa kutaura pamusoro pekushora pfungwa yekuti kuve 'mudiki' kune imwe nzira kune simba.)

"Unobva pakunzwa kusaenzana kusvika pakunzwa wakasimba chaizvo," anodaro Meyers. "Edza kudzokorora izwi rekuti 'kudada' paunopinda nekubuda munzvimbo dzekuyera - iri ishoko rine simba iro rinowanzobatsira kugadzirisa chimiro."

Iyo yakakurumbira be.come project workouts ndeye Pilates-meets-simba kudzidziswa, uye iyi sampuli inoitawo basa rakawanda repakati nemakumbo-kunyanya apo glute inosangana nenyundo. Iyo yegumbo-yegumbo squat ichanyanya kuveza nzvimbo iyi kana fomu yako iri padanho: "Kunetseka zvishoma nezvekudzikira, uye panzvimbo pacho tarisa pakuita kuti ibvi rako ribatanidzwe nechitsiko," vanodaro. Mushure memaminitsi mana eiyi gamba nhevedzano, unogona kuzviwana uchifamba kure kureba zvishoma. "Kungogara panzvimbo yakasimba kunogona kusimudzira mafungiro ako," anodaro Meyers. (Verenga zvese nezveMeyers' isiri-binary rwendo pano.)

Tarisa vhidhiyo iri pamusoro kuti uone Meyers achikutungamira kuburikidza nechiitwa. Wobva wabatidza rwiyo rwako rwaunofarira kurovedza muviri, uye famba.

"Iyi nhepfenyuro inoratidza matambudziko atinosangana nawo muhupenyu hwedu hwezuva nezuva," anodaro Meyers. Ace aya maitiro ekuenzanisa mangwanani, uye iwe unenge wakagadzirira mupfungwa kubata zuva.

Be.come Project Superhero Series

A. Tanga kumira netsoka yekurudyi uchienda kumberi kwemati. Balance pane zvigunwe zvekuruboshwe kurudyi kurudyi netsoka yekurudyi, uye hinji chiuno kumashure, kupfugama mabvi ese uye kuuya mukota squat ine huremu mugumbo rerudyi.

B. Simuka parutsoka rwerudyi, uchisimudza maoko pamusoro uye nekusimudza ibvi reruboshwe kusvika muhudyu kukwirira.

C. Isa tsoka yekuruboshwe pasi kuti umire netsoka dzakafara kupfuura kupopota-upamhi hwepakati, maoko muchiuno. Dzikira mu squat, uchisvika maoko mberi. Mira, uchishandura huremu mutsoka yekurudyi, uchibaya zvigunwe zvekuruboshwe padivi pekurudyi mukota squat (senzvimbo yekutanga), uye svika maoko kunze kune T.

D. Ngwarira kutsika rutsoka rworuboshwe kumashure mune yakasarudzika lunge negumbo reruboshwe rakatwasuka asi risina kukotama. Chengetedza torso yakasungirirwa anenge 45-madhigirii mberi nemaoko achidzokera kumashure kutsoka yekuruboshwe. Tsvaira maoko kumberi uye kumusoro, biceps padhuze nenzeve, wozovatenderedza kumashure kuti usvike kuruboshwe rutsoka.

E. Tsika rutsoka rworuboshwe kumberi kuti udzokere kutanga, uchibatanidza maoko pamberi pechipfuva.

Dzokorora kwemaminetsi maviri pagumbo rerudyi. Chinja mativi; dzokorora.

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