Iyo Gigi Hadid Workout yeIpo Paunoda Kutarisa (uye Kunzwa) Senge Supermodel

Zvemukati

• Pamberi Gumbo Swing neFront Lunge
• Dolphin Inchworm kuenda Kumakumbo Kusimudza
• Plank neSagittal Punches
• Jab-Jab-Muchinjikwa-Slip-Hook
• Grand Pliés neChuru Chisimudza
• Uppercut Burpee
• Ongororo ye

Hapana mubvunzo kuti wakanzwa nezve supermodel Gigi Hadid (modhi yaTommy Hilfiger, Fendi, uye iye achangoburwa, chiso cheReebok's #PerfectNever campaign). Isu tinoziva iye anodzika pasi nezvose kubva kuyoga uye ballet kune siginecha Gigi Hadid Workout: tsiva. Ndosaka takawana murairidzi waBarry's Bootcamp Rebecca Kennedy kuti aise pamwechete chiitiko chemuviri chizere chinozadza zvese izvo Gigi angazoda mukurovedza muviri. (Unoda kuziva zvakavanzika zvake zvekudya futi? Haufe wakambofungidzira chikafu chehutano chaakakura achidya.)

Inoshanda sei: Ita chiitwa chega chega chenguva yakatarwa. Paunenge iwe wapedza ese ekurovedza muviri, zorora kwemasekondi makumi mapfumbamwe. Edza kuita mana seti. Inzwa kutsva.

Pamberi Gumbo Swing neFront Lunge

A. Mira nemakumbo pamwechete uye maoko muchiuno.

B. Swing kurudyi gumbo kumusoro, tsoka rakachinjika uye ibvi rakatwasuka, kuti hudyu kukwirira (kana kupfuura, kana zvichibvira). Sezvo gumbo rinodzokera kumashure, pakarepo pinda kumberi mugumbo rerudyi gumbo.

C. Bvisa gumbo rerudyi kuti udzoke kuzotanga.

Dzokorora kwemasekondi makumi matatu kune rumwe rutivi.

Dolphin Inchworm kuenda Kumakumbo Kusimudza

A. Kutanga mu dolphin plank chinzvimbo: pasi puranga nemichindwe yakatsimbirirwa pasi pasi uye zvigunwe zvemunwe zvichinongedzera kumberi.

B. Kuchengeta mapendekete pamusoro pegokora, famba tsoka wakatarisana nemaoko kusvikira ave anenge gumi nemaviri masendimita kure. Simudza gumbo rekuruboshwe zvakanyanya sezvinobvira, wobva waridzorera pasi. Dzokorora negumbo rerudyi.

C. Famba tsoka dzokera kunze kune dolphin plank chinzvimbo.

Dzokorora kwemasekondi makumi matatu.

Plank neSagittal Punches

A. Tanga munzvimbo yepamusoro yeplank.

B. Simudza ruoko rwerudyi uye rova ​​zvakananga kumberi kuitira kuti biceps iri padyo nenzeve. Dzokera kumusoro kwepamusoro. Dzokorora kuruboshwe.

C. Ramba uchichinjana, kuchengeta core tight uye zviuno zvakamira. (Kugadzirisa: Donhedza pasi kusvika kumabvi kana magokora.)

Dzokorora kwemasekonzi makumi matanhatu.

Jab-Jab-Muchinjikwa-Slip-Hook

A. Tanga panzvimbo yakagadzirira netsoka yekuruboshwe zvishoma mberi kwetsoka yekurudyi uye zvibhakera zvakachengetedza chiso.

B. Jab kaviri neruoko rweruboshwe, kutendeuka torso kurudyi uye kutambanudza ruoko rworuboshwe zvizere. Dhonza chibhakera chekuruboshwe kumashure kuti uchengetedze chiso pakati pezvibhakera.

C. Punch ruoko rwerudyi kumberi, uchitenderera nerutsoka rwerudyi uye uchitenderedza torso kumberi (muchinjikwa).

D. Dhonza ruoko rwerudyi kumashure nekukurumidza kuti uchengetedze chiso, shandura torso kurudyi, uye ugokotama inches mashoma sekunge uri kunzvenga chibhakera.

E. Svetera chibhakera chekurudyi uchitenderedza kuti urove kubva kudivi rekurudyi, ruoko uchiita hoko. Fungidzira chibhakera chinomhara kurudyi rwehomwe yekurova.

Dzokorora kwemasekonzi makumi matanhatu.

Grand Pliés neChuru Chisimudza

A. Tanga netsoka dzakafara uye zvigunwe zvakataridzwa pamadhigirii makumi mana nemashanu, maoko akatambanudzwa pahupamhi hwemapfudzi munzvimbo yeT.

B. Dzikira pasi pasi muputii saka zvidya zvakafanana nepasi. Kuchengetedza chinzvimbo ichi, simudza zvitsitsinho kusimudza mhuru, uye tenderedza maoko kumberi uye kumusoro.

C. Nezvitsitsinho zvakasimudzwa, pinda nepakati zvigunwe kutwasanudza makumbo, wobva wadzikisa zvitsitsinho nemaoko kudzokera kuT.

Dzokorora kwemasekondi makumi matanhatu.

Uppercut Burpee

A. Mira nemakumbo pamwechete. Isa maoko pasi pamberi petsoka uye svetuka tsoka kumashure, uchidzikisa muviri pasi.

B. Dzvanya muviri kubva pasi, uchifamba nepapuranga, uye svetuka tsoka kusvika mumaoko. Pakarepo svetukira munzvimbo yakagadzirira, tsoka yekuruboshwe zvishoma pamberi kurudyi uye zvibhakera zvakachengetedza kumeso.

C. Ita uppercut neruoko rweruboshwe, uchimenya chibhakera pasi ipapo kumusoro ne biceps uye musimboti wakabatanidzwa. Pivot torso kurudyi uye tyaira kuruboshwe chiuno kumberi. Ita iyo uppercut neruoko rwerudyi, pivoting torso uye kutyaira kurudyi hudyu kumberi. Dzokorora neruboshwe, ipapo ruoko rworudyi.

D. Isa maoko pasi kuti utange burpee inotevera.

Dzokorora 45 seconds.

Ongororo ye