Tarisa Brie Larson Chikara Nzira Yake Kuburikidza Neiyi Seteti yeBulgaria Split Squats

Zvemukati

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Captain Vanoshamisika Fans vatove kuziva kuti kune zvinoita kunge mashoma mashoma emuviri matambudziko Brie Larson haakwanise kukunda. Kubva pamazana mana-paundi chiuno chinokanda kusvika zana sit-ups mumaminitsi mashanu uye zvichinyatso kukwirisa makiromita zviuru gumi nemana kunge NBD, mutambi anoziva chinhu kana zviviri nezvekupinda mune gamba chimiro.

Kupfuura kuratidza kusimba kwake pasocial media, Larson anonyevenutsa kutendeseka nezve izvo zvinotora kuti upfuure nekusimba kwekurovedza muviri. Muvhidhiyo yakagovaniswa neChitatu papeji yake ye Instagram, Larson anonzwika achigunun'una nepamusoro peseti yese yeBulgarian yakakamurwa squats achishanda nemurairidzi wenguva refu Jason Walsh. Munguva yeChitatu ziya ziya sesh, Larson anoonekwa achiita mashure-akakwidziridzwa squights ane zviyero muruoko rumwe nerumwe, kuyedza muyero wake, kudzikama, uye simba. (Mwaka wadarika, Chelsea Handler akatochengeta zuva rake rekuzvarwa makumi mana neshanu nemubairo wegumbo remhondi.)

Kana iwe uchida chimwe chikonzero chekufadzwa nekudzidziswa kwaLarson, Walsh - uyo akamboshanda naEmma Stone - akawedzera Chitatu kuti mutambi wemakore makumi matatu nematatu akatora chikamu chikuru nehuremu hwose. "Aya aive 45-pondo Zvivharo uye isu takafambira mberi kusvika ku65-pondo mabhuroko evasina single! 👏👏👏 zvakanaka kugaya," akanyora Walsh mumashoko eLarson's Instagram post. Larson aidadawo nekusundira pamuganhu wake. "Haigari ichitaridzika kunge yakanaka asi gosh inonzwa kunoshamisa," akarondedzera vhidhiyo. (Yakabatana: Brie Larson's Insane Grip Simba Ndiro Kwese Kurudziro Yekudzidzira Kunze Kwaunoda)

Walsh akaudzawo Chimiro kuti iye naLarson vakashanda pamwe nePowerblock dumbbells uye kuti iyo Bulgarian split squat iri "chiito chikuru chaizvo kushandisa chero kusaenzana kubva pagumbo rega, kunobatsira kugadzira simba uye kugadzikana kwechiuno."

Bulgarian split squat "inotarisa zvese: maquads, zvidya zvemukati nekunze, hamstrings, mhuru, chiuno, uye garo," akadaro Cat Kom, muvambi weStudio SWEAT OnDemand, akaudzwa kare Chimiro. Akadaidzira zvakare Workout iyi "yakazara-gumbo muparadzi" uye akaudza Chimiro"hapana chinoita kuti ndinzwe zvinogutsa zvinorwadza mangwana."

Kunyatsotarisa fomu kwakakosha kana iwe uchida kuwana zvakazara kubva kuBulgaria split squat. Iwe unofanirwa kuve wakasimba musimboti kugadzikana uye kutora ese makuru makuru mhasuru mapoka mumuviri wako wezasi kuti uite ichi chiitiko zvinobudirira. Kuti uzviite, nhanho imwe netsoka kumashure, uchizorora panzvimbo yakakwira, senge bhenji rekurema sekuratidzwa muvhidhiyo yaLarson. Nerimwe rutsoka rwakasimwa pamberi pako, iwe unokotamisa makumbo ese, uchichengeta chipfuva chako, uye pfuurira nepamberi chitsitsinho kuti umire. Kuti uteedzere sutu yaLarson, unogona zvakare kubata uremu hwemahara mune chero ruoko kana imwe inorema goblet-maitiro pamberi pako. Iwe unogona zvakare kuita kufamba uku uine huremu hwemuviri wako chete. (Tarisa uone aya mamwe makumbo ezuva ekurovedza varairidzi anoda kuti iwe uwedzere kune ako ekurovedza muviri.)

Muvhidhiyo yeChitatu, Larson akakwanisa kudzikisa gumbo rake rekumashure kudzamara chidya chake chemberi chafanana nepasi - pasina basa riri nyore - achibata kumeso kwake kutwasanudza gumbo rake rakamira pasina kurivharira panzvimbo (kwete-kwete pamabvi ako). Akaita mareps mashoma kudivi rega rega nerutsigiro rwakawedzerwa kubva kuna Walsh, uyo akamufarira panhanho dzese dzenzira, asati agara pabhenji uye nekuneta akataura, "Ndangotarisa mugango."

Ichi chiuno-uye-chidya-chinopisa kurovedza hachisi kuseka, sekuratidzwa nekuneta kwakachena kwaLarson pakupera kwevamwe reps. Ndosaka varairidzi vachizvida zvakanyanya, naPearla Phillips, murairidzi akasarudzika uye muridzi weFit Body Transformations muEpping, NH akamboudza Shape kuti, "[Bulgarian split squats] kwete chete zvinopa makumbo ako simba uye tsananguro, iwo zvakare anokonzeresa musimboti wako uye shanda chiyero chako panguva imwe chete," iyo inokubvumira kuti "ushande zvakangwara, kwete zvakaoma paunenge uchikohwa zviri nani."

Kana iwe uchida kuyedza mafambiro aLarson uri wega uchiwedzera huremu, edza iyo PowerBlock Sport 24 Inogadziriswa Dumbbell System (Tenga Iyo, $170, dickssportinggoods.com). Nepo zviyereso izvi zvichingokwira kusvika kuma24 mapaundi, ivo vakanakira kushanda nzira yako kusvika kuna Larson Captain Vanoshamisika mwero wesimba. Zvakanaka zvachose kana iwe uchigunun'una iyo yose nzira - chero zvazvinotora, shamwari. Chero zvazvinotora.

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