Camila Mendes 'Ab Misungo Ari Kutamba Muiyi Vhidhiyo Yekuita Basa

Zvemukati

• Ongororo ye

Camila Mendes haasi kugara achigovana nezvehutano maficha pasocial media. Asi kana akadaro, ivo vanokatyamadza AF. Pakupera kwesvondo, iyo Riverdale nyeredzi yakatumira akateedzana mavhidhiyo pane yake Instagram Nhau iyo inomuratidza achipwanya seti ye dumbbell renegade mitsara mune yebere stance - yakazara-muviri Workout iyo inokuita iwe unorwadza uchingotarisa.

Mumavhidhiyo, zviri pachena kuti Mendes ari kunetseka kutora simba kuburikidza nekufamba, asi achiri kugona kupedzisa seti yake (ine fomu yakakwana, kwete zvishoma). Nechekumashure, iwe unogona kunzwa mudzidzisi waMendes, Andrea "LA" Thoma Gustin, achimufadza. "Abs yako izvozvi - abs yesimbi," Thoma Gustin anodaro achiswededza mukati mamhasuru achifamba nemudumbu raMendes. (Inoenderana: Sei Camila Mendes Ari Kuwana Runyararo Pakati Pedenda)

Kana iwe uchifunga kuti ichi Workout chinotaridzika zvakaoma, ndizvozvo nekuti ndizvo. Dumbbell renegade mitsara ibato remubatanidzwa rinopisa mhasuru dzinoverengeka mumuviri wako, anodaro Beau Burgau, nyanzvi yakasimbiswa yesimba uye mamiriro (C.S.C.S.) uye muvambi weGRIT Training. Kunyanya, kurovedza muviri kunoshanda muviri wako wepamusoro, kunyanya ako lats, biceps, uye wekumusoro musana, anotsanangura Burgau. Asi chimiro chebere, icho chinoda kuti iwe usimudze mabvi ako pamusoro pevhu, zvakare gonesa ako quads uye musimboti - zvese zviri zviviri zvinokubatsira iwe kugadzikana, anowedzera.

Nepo kurovedza muviri kusinga pfuure sekufamba kwecardio, kucharamba kuchimutsidzira kurova kwemoyo wako sezvo ichiyedza kutsungirira nesimba, anodaro Burgau. "Kubata chinzvimbo isometrically, kunyangwe pasina huremu, zvakaringana kuti moyo wako urambe," anotsanangura. "Paunowedzera dumbbells kumusanganiswa, iwe zvechokwadi uchawana ziya rako." (Zvakabatana: Zvaunofanira Kuziva NezveEccentric, Concentric, uye Isometric Exercises)

Pamwe pamwe nekudzikama, kubatisisa moyo wako kwakakosha kana zvasvika pakuchengetedza fomu panguva yechiitwa ichi, anodaro mudzidzisi. "Musimboti wako unofanirwa kuve uchibatanidzwa kuitira kuti musana wako uve wakatsetseka," anotsanangura Burgau, achiona kuti Mendes "anorovera" chimiro mumavhidhiyo ake. "Chimiro chake ndicho chaunofanira kunge uchivavarira," anodaro.

Mahudyu ako nemapendekete zvinofanirwa kugara zvakaenzana, uye kutenderera padivi hombe hapana-kwete, inowedzera Burgau. "Kana iwe uri kuita izvi zvakakosha fomu kukanganisa, iwe unenge uchishandisa uremu hwakawandisa," anodaro. "Hapana chinonyadzisa kutanga zvishoma uye kuvaka nzira yako." (Heano maitiro ekugadzirisa yako fomu rekurovedza muviri kuti uwane mhedzisiro.)

Kuti ushande nzira yako kusvika pakufamba, Burgau inokurudzira kutanga nekugara mitsara yakatwasuka uchishandisa bhendi rekupikisa. Zvino, kana uchinge wanzwa kusimba zvakakwana, unogona kudzidza kune dumbbell yakakotama-pamusoro mitsara, uchishandisa bhenji kuti ubatsirwe kana zvichidikanwa, anowedzera. Kana panguva iyoyo, iwe uchiri kunzwa usiri kugadzirira Mendes 'vhezheni yekurovedza muviri, imwe nzira yekugadzirisa ndeye kungodonhedza mabvi ako pasi pane kuatenderedza, anodaro Burgau. (Zvakaenderana: Zvine Basa Kuti Ndeipi Order Yaunoita Maekisesaizi MuKurovedzera?)

Pakazara, chinhu chakanakisa nezve chiitiko ichi ndechekuti yakanyanyisa kuita basa - kutaura zvazviri, Burgau inoti inokodzera nzvimbo mune yako yese yekurovedza muviri. "Ini pachangu ndinoda kubatanidza kutama uku mumakirasi angu pandinenge ndichifunga nezvekudzidziswa kwesimba, asiwo panguva yeHIIT yekudzidzira," anotsanangura kudaro. "Asi kana uchinyatsoda kuwedzera mhedzisiro, chiito chikuru chekuwedzera kune rimwe zuva rauri kutarisa kune yakazara-muviri simba kana kuita yepamusoro-muviri kurovedza muviri iyo iri kutarisa kumashure uye mabiceps."

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