Demi Lovato's Workout Routine Yakanyanya Kunyanya

Zvemukati

• Kudzika Kwakadzika paDemi Lovato Maitiro Ekudzidzira
• Demi Lovato Workout Inoenda Kunoedza Kumba
• Lunge-Kick Combo
• Curtsy neSide Kick
• Wood Chop Chikwata
• Plank Famba Push-Up
• Burpee
• Crunch
• Ongororo ye

Demi Lovato ndomumwe wema celebs akatendeseka akatenderedza. Muimbi, uyo akavhura nezvenyaya dzake nedambudziko rekudya, kuzvikuvadza, uye kuvenga muviri, ave kuita hutano hwake kukoshesa achishandisa jiu jitsu senzira yekunzwa kusimba uye kuramba uri munzira nehunhu hwake. Imwe nzira inoshamisa yekuisa kugwinya pakutanga? Kushanda kwemazuva matanhatu pavhiki panzvimbo yaanofarira yekurovedza muviri.

"Iyi ndiyo nzvimbo yake yakachengeteka," Jay Glazer, mudzidzisi wake, uye muridzi weLA's Unbreakable Performance Center akadaro muhurukuro na. Vanhu. "Demi achange ari pano kwemaawa mana pazuva. Ndiyo nzvimbo yake imwechete kwaasingafanire kunge ari pop pop. Akataura zvakanyanya nezvekupindwa muropa kwake, uye izvi zvave kupindwa muropa naye zvine hutano. Anopenya paanouya pano. " (Yakabatana: 5 Times Demi Lovato's Workouts Yakafuridzirwa Isu Kuti Tirove iyo Gym)

Mavhidhiyo ari pa Instagram eDemi Lovato's workouts-karati kana neimwe nzira-akakomba #zvinangwa. Asi kurovedzwa kwemaawa mana pazuva kunodiwa kuti uve noutano hwakanaka here? Uye hapana here poindi apo kunyangwe kupindwa muropa nechimwe chinhu chine hutano, kufanana nehutano, kunogona kutora mukana unokuvadza?

Kudzika Kwakadzika paDemi Lovato Maitiro Ekudzidzira

"Zvinoenderana nemunhu," anodaro Brian Schulz, M.D., chiremba wemabhonzo, uye nyanzvi yemishonga yemitambo paKerlan-Jobe Orthopedic Clinic muLos Angeles. "Zviripachena vatambi vanoshanda kwemaawa pazuva nekuti ibasa ravo, uye zvakanaka."

Asi, anowedzera, vatambi vanosiyana nevazhinji vedu munzira mbiri dzakakosha: Chekutanga, vakatogadzikana, zvichireva kuti miviri yavo inogona kubata zvakanyanya kurovedza muviri. Uye chechipiri, vane varairidzi uye zvirongwa zvekuona kuti havasi kunyanya kuzvirovedzera nekuzvikuvadza. Uye zvinofanirwa kucherechedzwa kuti zvinoita sekunge Lovato ari kuenda akazara-akabora iyo nguva yese; anoputsa maawa mana nemhando dzakasiyana-siyana dzekufamba (kusanganisira kupora), kiyi yekugadzirisa kushanda kwenguva refu, anodaro Dr. Schulz. (Dzidza maitiro ekushandisa anoshanda ekudzosa mazuva kuti uwane zvakanyanya kubva paunoshanda.)

Unogona kuona kana iwe wakayambuka rwonzi nekuteerera kumutumbi wako, Dr. Schulz anodaro. "Zvichida wakakwana kana usiri kurwadziwa, usiri kukuvadzwa, uye unokwanisa kuchengetedza chimiro chakanaka panguva yese yekurovedza muviri," anotsanangura kudaro. Chimwe chiratidzo chawakatundira zvakanyanya? Kana iwe ukawana zvinorwadza zvakanyanya DOMS (kunonoka-kutanga masuru kusuruvara) mazuva mashoma mushure mekudzidzira kwako-haufanire kunge uchirwadziwa zvekuti uri mukurwadziwa kwakawanda. (Kunyanyisa kushushikana chingori chiratidzo chimwe chekuwedzeredza, tarisa izvi zvipfumbamwe zviratidzo kuti uve nechokwadi chekuti hausi kuzvinyanyisa mukurovedza muviri.)

Asi kune rimwe divi rakasviba pakuwedzeredza-kurovedza muviri: kupindwa muropa. " "Kana iwe uri kunyanya kushanda senzira yekudzora huremu hwemuviri wako, saizi, kana chitarisiko, unogona kunge uine dambudziko."

Anowedzera kuti kana iwe uchinzwa sekunge "unofanirwa" kuita maekisesaizi kunyangwe usinganzwe zvakanaka, kuvhunduka nepfungwa yekutadza kurovedza muviri, kana kudzikisira kudya kwako zvakanyanya panguva imwe chete, unofanirwa kuona nyanzvi yehutano hwepfungwa. .

Demi Lovato Workout Inoenda Kunoedza Kumba

Munguva yerwendo rwake rwegore ra2015, mudzidzisi waLovato panguva iyoyo, Pam Christian, akaratidza kuti akaita 3 seti yezvifambiso izvi kuti arambe akasimba rwendo rwose. Kana Demi Lovato's Workout routine ye4+ maawa inonzwika zvakanyanya (maoko edu ese akasimudzwa!), iyi ndiyo inonzwisisika ine mukurumbira yekusimba sarudzo yekuyedza.

Inoshanda sei: Mushure mekudziya, ita seti yega yega yeDemi Lovato Workout inofamba pazasi nekuzorora kudiki pakati peumwe neumwe. Tora mweya wechipiri-makumi matanhatu uye dzokorora zvakapetwa kaviri kune ese seti matatu.

Zvaunoda: Peya yegumi-paundi dumbbells uye bhendi rekudzivirira kana chubhu.

Lunge-Kick Combo

Zvinangwa: abs, butt, uye makumbo

• Mira netsoka hudyu-hupamhi hwepakati wakabata 10-paundi dumbbell paruoko rumwe nerumwe, maoko nemativi.
• Lunge kumashure negumbo rekurudyi, kukotamisa mabvi ese 90 madhigirii. .
• Dzokera kumashure kumashure uye dzokorora.

Ita gumi reps parutivi.

Curtsy neSide Kick

Zvinangwa: abs, butt, uye makumbo

• Mira netsoka paupamhi hwemapfudzi zvakaparadzana, maoko akakotama nemativi. Lunge kurudyi gumbo diagonally kumashure, uchiyambuka seri kwegumbo reruboshwe, uye udzike mu curtsy.
• Simuka pagumbo reruboshwe paunenge uchisimudza gumbo rerudyi wakananga kurudyi. Dzokera kune curtsy chinzvimbo uye dzokorora. (Yakabatana: Maitiro Ekudzidzira iyo 4 Yakakosha Kicks)

Ita gumi reps parutivi.

Wood Chop Chikwata

Zvinangwa: mapendekete, abs, obliques, butt, uye makumbo

• Chengetedza zvinyoronyoro kumucheto webhanhire rekudzivirira pasofa gumbo kana pambiru yakasimba. Mira, makumbo muhudyu-upamhi hwakaparadzana, nerutivi rwako rworuboshwe kune sofa uye ubate imwe magumo ebhendi mumaoko ese, zvibhakera nechiuno chekuruboshwe (kudzipwa pabhendi kuti utore kunonoka).
• Squat, wozomira apo iwe unodhonza bhendi diagonally kumusoro kumusoro kurudyi, kutenderera torso kurudyi. Dzokera ku squat.

Ita gumi reps parutivi.

Plank Famba Push-Up

Zvinangwa abs uye chifuva

• Mira netsoka hudyu-hupamhi hwakaparadzaniswa, wozosendamira kumberi kubva muchiuno uye isa mawoko pasi pasi pamberi petsoka.
• Famba maoko kumberi kusvikira muviri wave padanda, wozoita yekusundira-kumusoro. Famba maoko uchidzoka kumakumbo kuti udzoke kutanga.

Ita 10 reps.

Burpee

Chinangwa mapfudzi, chifuva, musana, abs, garo, uye makumbo

• Mira netsoka hudyu-hupamhi hwakaparadzaniswa, wobva wakotama woisa mapundu pasi pamberi petsoka.
• Svetuka tsoka udzokere padanda, wobva wasvetuka tsoka wakananga kumaoko zvakare uye simuka. Svetuka kumusoro, uchisvika maoko pamusoro. Land nemabvi zvishoma akakotama uye dzokorora. (Zvakafanana: Maitiro Ekuita Burpee Iomese-kana Nyore)

Ita 10 reps.

Crunch

Chinangwa abs

• Nhema wakatarisana-pasi, mabvi akakotama, tsoka dzakatsetseka, uye bata maoko zvishoma kune nzeve, magokora kunze kumativi.
• Gwira kumusoro wodzika.

Ita makumi maviri reps.

Ongororo ye