Exercises Brie Larson Ari Kuita Kuti Asvike Kwake Kusimba Zvinangwa

Zvemukati

• Brie Larson's Foundation Basa
• Kutambanudza Kukuru Kwenyika
• Yakadzika squat
• Shoulder Pendulum
• Band Kutenderera Kwekunze
• Lateral Plank
• Mutumbi Roll Flexion kune Kuwedzera
• Yegumbo Rimwechete Hip Inokanda Pabhenji
• Yakasungwa Imwe-Gumbo Eccentric Squat
• Yega-Gumbo Ndege
• Ski Row
• Anotambanudza
• Isometric Dhonza-Kumusoro Bata
• Ongororo ye

Brie Larson anga achidzidzira basa rake riri kuuya Captain Marvel 2 uye kugovera zvigadziriso nevateveri vake munzira. Mutambi uyu akambogovana maitiro ake emazuva ese ekutambanudza uye akaburitsa kuti akaisa chinangwa chekuziva kudhonza-ruoko rumwe. Iye zvino, ari kuenderera mberi nekugovana mukati anotarisa maitiro ake akasimba. (Yakabatana: Brie Larson Akavhura Kumusoro Nezve Kuzvivimba Kwaakawana Kubva Mukutamba Kaputeni Marvel)

Nyaya iripo: Mune ichangoburwa Instagram post, Larson akagovera vhidhiyo yake achiita squats yezvimbambaira nebhara rakazara. Mushure mekuroverera nhanhatu reps, anopinda mukutamba kwemhemberero muvhidhiyo. Larson akagoverawo mavhidhiyo ake achiita static lunges paExxentric kBox, achiita-ruwoko kusunda-ups, uye kusvika pachinangwa chekudhonza-ruoko.

Kunyangwe zvese zviri pamusoro zvave zvinoyevedza kutarisa, Larson akaitawo poindi yekugovana basa rakamubatsira kuvaka kusvika paari. Muvhidhiyo panzira yake yeYouTube, Larson akagovana mavhidhiyo kubva pachirongwa chekurovedza muviri pamwe nemudzidzisi wake Jason Walsh. Muvhidhiyo yese, Walsh naLarson vakasimbisa kuti kunyange hazvo zviitwa izvi zvingasave ne "wow * chinhu chekufamba, ivo vakakosha pakuisa hwaro hwezviitwa zvemberi. (Yakabatana: Brie Larson Yekutanga Workout MuKuisa Kwega Chinhu Chinonyanya Kuzivikanwa Chauchazombotarisa)

Muvhidhiyo iyi, Larson akataura kuti munguva yakapfuura, aingogovera "zvikuru kwazvo" zvekushanda kwake nevateveri vake kwete. zvese maekisesaizi akamubatsira kuti agadzirise mafambiro ake. "Asi ivo havazive kuti isu takatanga nazvo zvese izvi zvakakosha, mafambiro ari nyore tisati tawana iyo poindi, uye ndicho chimwe chezvikonzero nei isu takavaka kusimba zvakanyanya uye iwe wakakwanisa kusakuvara," akawedzera Walsh. .

Kana iwe uchida kushandisa imwe yeiyo Larson yekutanga hwaro kurovedza kana uchinge uchishandira kune zvako zvinangwa, heino kuputsika kwemaitiro ekuita imwe neimwe. (Zvakabatana: Brie Larson Akagovera Nzira Dzake Dzaanoda dzekubvisa Kushushikana, Kana Iwe Uri Kunzwa Kuremerwa, Zvakare)

Brie Larson's Foundation Basa

Inoshanda sei: Pedzisa chiitwa chega chega sezvakaratidzwa.

Iwe uchada: akareruka seti yemadumbbells, hombe loop resistance bhendi, 2" yoga block, bhenji, muchina weSkiErg, uye yekudhonza-up bar.

Kutambanudza Kukuru Kwenyika

A. Mira nemakumbo chiuno-upamhi uye uuye mumumhanyi wakadzika, unounza gumbo reruboshwe kumberi uye rakakotama pamadhigirii makumi mapfumbamwe, gumbo rerudyi rakatwasuka nemabvi pasi.

B. Isa ruoko rworudyi pasi pasi maererano nechitsitsinho chekuruboshwe.

C. Twist torso yakavhurika kuruboshwe uye svika kuruboshwe ruoko kumusoro kudenga. Bata kwemaminitsi mashanu.

D. Dzora ruoko rworuboshwe mukati meshin yekuruboshwe, uchidonhedza gokora pasi; gara ipapo kwemasekonzi mashanu. Penya vhura uye usvike kudenga zvakare kuti utange rep inotevera.

Ita gumi nemashanu zvekare. Chinja mativi; dzokorora.

Yakadzika squat

A. Nhanho tsoka dzakapamhamha kupfuura hudyu-hupamhi parutivi, uchidhonza zvigunwe kunze uye zvitsitsinho mukati.

B. Zvishoma nezvishoma dzikira munzvimbo yakaderera squat nemichindwe pamoyo nepachipfuva zvakasimudzwa. Shandisa magokora kusundira mabvi zvinyoro nyoro kunze.

Femera pano kweanenge katatu kufema kwakadzika.

Shoulder Pendulum

A. Mira nemakumbo mudenga-upamhi hwakaparadzaniswa, wakabata chirahwe chisina kureruka muruoko rumwe nerumwe, maoko akatwasuka kumativi, michindwe yakatarisana mukati. Nemabvi akapfugama zvishoma, hinji yakati sandara kumberi kubva muchiuno. Iyi ndiyo nzvimbo yako yekutanga.

B. Kuchengeta torso yakanyarara uye maoko akatwasuka, simudza uremu kumusoro kusvika biceps kumbundira nzeve. Zvishoma nezvishoma kudzikira kunzvimbo yekutanga.

Ita 1-2 seti yemakumi matatu reps.

Band Kutenderera Kwekunze

A. Bata mativi maviri ebhendi rekupikisa, woriisa pamberi pemuviri.

B. Kuchengeta maoko akatwasuka, dhonza bhendi rakavhurika sezvinobvira, kusvina mapendekete pamwe chete. Imbomira, wozoregedza kusagadzikana kuti udzoke kuti utange.

Ramba uchidhonza bhendi uchivhura uye uchiburitsa kwemasekonzi makumi matanhatu.Ita 3 seti.

Lateral Plank

A.Rara nerutivi rworuboshwe nemabvi akatwasuka, gokora rekuruboshwe rakazorora pane yoga block.

B.Prop muviri kumusoro kugokora reruboshwe nepamberi, uine rutsoka rwerudyi pamberi petsoka yekuruboshwe.

C.Simudza chiuno kudzamara muviri waumba tambo yakatwasuka kubva kumakumbo kusvika pamafudzi.

D.Shongedza abs uye fema zvakadzama kwenguva yeiyo plank kurovedza muviri.

Bata kwemasekondi makumi matatu kusvika 1 miniti.

Mutumbi Roll Flexion kune Kuwedzera

A. Rara wakatarisana-pasi pasi nemakumbo nemaoko zvakatwasuka. Bata maoko akatwasuka pamusoro pemusoro. Simudza makumbo kubva pasi uye zvishoma nezvishoma kukwenya torso kumusoro kuitira kuti kuzasi chete uye butt zviri kubata pasi, kugadzira "hollow hold" chinzvimbo. Chengetedza makumbo ako, garo, uye usimbe uye usimbe, dumbu bhatani rakakweverwa mukati.

B. Kubva pachinzvimbo ichi, zvishoma nezvishoma kumonera kune rumwe rutivi usingatenderi maoko kana makumbo kubata pasi. Bata, woenderera mberi nedumbu kusvika wasvika pakatarisana-pasi "superman" chinzvimbo.

C. Bata, wodzokera kumashure kuti utange "hollow hold" chinzvimbo, usingabvumiri makumbo kana torso kubata pasi.

Tenderera kubva pakubata wakabata uchienda kune chinzvimbo chinopfuura chegumi kubva kurudyi, wobva wadzokorora kagumi kubva kuruboshwe.

Yegumbo Rimwechete Hip Inokanda Pabhenji

A. Zorora magokora pabhenji. Famba makumbo kunze kusvikira mabvi akakotama anenge 90 madhigirii uye tsoka dzakaiswa zvakananga pazasi mabvi. Simudza chiuno kuitira kuti muviri ugadzire tambo yakatwasuka kubva pamabvi kusvika pamafudzi.

B. Kuchengeta kurudyi ibvi rakakotama pamadhigirii makumi mapfumbamwe, simudza gumbo rerudyi kumusoro kuti uunze ibvi chairo pamusoro pehudyu. Kuchengeta gumbo rekurudyi rakasimudzwa, chiuno chepasi chakananga pasi, wobva wasundidzira nechitsitsinho chekuruboshwe kuti utsikidze chiuno kumashure. Ndiyo imwe rep.

Ita 3 seti ye12 kusvika ku15 reps kune rumwe rutivi.

Yakasungwa Imwe-Gumbo Eccentric Squat

A. Mira chinhambwe chegumbo kureba kubva pabhenji, wakatarisa kure, une bhendi rekudzivirira rakasungirirwa pagumbo rekurudyi. Wedzera gumbo rekuruboshwe kumashure kuti rega rutsoka ruzorore pabhenji.

B. Zvishoma nezvishoma dzikira pasi kudzamara ibvi rekuseri richisimuka pamusoro pevhu. Bata nechepasi kwemasekonzi matatu. Dhiraivha kusvika kumusoro mune imwe kuverenga.

Ita 6 kusvika ku8 reps. Chinja mativi; dzokorora.

Yega-Gumbo Ndege

A. Wakatarisana nebhenji rako, mira pagumbo reruboshwe negumbo rerudyi rakasimudzwa, ibvi rerudyi rakakotama pa90-degree angle. Nyoresa ibvi rekuruboshwe zvishoma kuti upise tsandanyama dzegumbo, bata gumbo rekuruboshwe kuti rigadzikane, uye nhanho dzehudyu kusvika pasi.

B. Hinge kumberi muhudyu sezvaunotambanudza gumbo rekurudyi kumashure kwako, uchibata chidya chekurudyi uye glute uye uchichinjika tsoka yekurudyi.

C. Isa maoko pabhenji kuti uwedzere kugadzikana, kana zvichidikanwa. Tenderedza torso kurudyi kuti uvhure chiuno chekurudyi. Tambanudza ruoko rwerudyi rakatwasuka uye tarisa kumusoro kumusoro kune zvigunwe. Bata kwekatatu kusvika ku5 kufema.

D. Hunza ruoko rwerudyi pasi wotenderedza torso kuruboshwe, uchisimudza ruoko rweruboshwe mudenga uchienda kusirin'i, wotarisa kumusoro kuruboshwe.

Bata mweya mashanu. Dzokorora kumira kune rumwe rutivi.

Ski Row

A. Bata mubato mumwe weSkiErg muchina muruoko rumwe. Hinji torso kumberi nekukotama zvishoma mumabvi uye kwazvakarerekera kumashure nemutsipa.

B. Chengeta mapepa akakwirira kudarika mahudyu uye mahudyu akakwirira kudarika mabvi, uye dhonza zvibato pasi uye kumashure. Regedza kuti udzore mabato kumashure pamusoro.

Sarudza chinhambwe pakati pe500m ne750m woita 5-8 round, uchimbozorora kwemaminetsi 1-2 pakati peimwe round.

Anotambanudza

A. Tanga nekupfugama nemabvi akaenzana zvakakwana kuti ukwane torso pakati pezvidya. Kamba maoko mberi nekudzikisa chipfuva panzvimbo yemwana, uchichengeta maoko akareba uye uchibvumira musoro nemutsipa kubuda. Gara pano kwe5 kusvika ku10 yakadzika kufema.

B. Tenderera pamusoro pekurara nemusana makumbo akatambanudzwa. Simudza gumbo rekurudyi, pfugama ibvi rekurudyi, uye kumbundira gumbo rekurudyi nemaoko muchipfuva kwemasekonzi mashanu.

C. Simudza gumbo rekuruboshwe rakananga mudenga (kana pakakwirira sezvinobvira), kotamisa ibvi rekurudyi kunze, uye isa gumbo rekurudyi pane quad yekuruboshwe. Fambisa ruoko kuseri kwegumbo reruboshwe uye dhonza gumbo reruboshwe kuenda kumuviri. Bata kwemasekonzi gumi nemashanu.

D. Taramisa makumbo ese, wokotama ibvi rekurudyi kunze woyambuka chitsiko chekurudyi kuenda kunze kwebvi rekuruboshwe. Kuchengeta kurudyi fudzi pasi, makumbo ezasi kuruboshwe kuruboshwe pasi. Bata kwemasekondi gumi nemashanu, wobva wadzokorora matanho B-D kune rimwe divi rakatarisana.

Isometric Dhonza-Kumusoro Bata

A. Bata pane yekudhonza-up bar ine kwayakarerekera grip (zvanza zvakatarisana) uye tora "yakafa hang" chinzvimbo, nemaoko akatambanudzwa zvizere.

B. Bendisa mabvi pachipfuva. Dzvinya lati uchikotama maoko kuti udhonze muviri pamusoro pebhawa uchichengetedza magokora padyo nemativi. Uya nechirebvu chako pamusoro pebhawa, uye ubatisise kweminiti imwe, wobva wadzikira zvishoma nezvishoma kuenda kunzvimbo yekutanga.

Ongororo ye