Hailey Bieber Anoshandisa Ichi Chidimbu Chimwechete cheGym Equipment Kumugadzira Butt Workout Yake Yakanyanya.

Zvemukati

• Yakadzika Imbwa ine Gumbo Simudza
• Curtsy Lunge
• Plank Reach
• Ongororo ye

Hailey Bieber anogona kuziva maitiro ekutaridzika panguva yekurovedza muviri, asi zvinhu zvake zvekusimba zvinosanganisira zvinopfuura peya dzakanaka dze leggings.

Iye achangobva kurova iyo yekurovedza neye stylist Maeve Reilly, uyo akagovana zvikamu zve sweat yavo sesh pane yake Instagram Nyaya.

Pasi pekutungamirwa naDogpound murairidzi Kevin Mejia, Bieber naReilly vakaita akateedzana dhongi -kana ICYMI, iyo miviri-yepasi-muviri kurovedza muviri yaisanganisira chidimbu chemidziyo yekurovedza yaungangodaro usina kumbofunga kushandisa: zviyereso zvemakumbo.

Dhongi rinokwenenzvera (rakatumidzwa nzira madhongi anorova makumbo eshure, FYI) ane masimba akakomberedza ekurovedza ayo anobatsira iwe kunongedza zvinopfuura zvinongoita mhasuru mumakumbo ako uye kubwinya, anodaro Rocky Snyder, C.S.C.S., Santa Cruz-based simba murairidzi.

"Vazhinji vekuAmerican vanopedza nguva yakawandisa vagere muchiuno chakachinjika," anotsanangura. "Kukanda kwembongoro kunokurudzira kungoita zvinopesana (kuwedzerwa kwehudyu) kuti zviitike. Nokuita dhongi kurovera pamaoko uye rimwe ibvi, rinokurudzirawo kunyanya kubatanidzwa kwemisungo pakati pembabvu nemahudyu, "zvinoreva kuti inogona kushanda zvose. musimboti wakouye mboro yako. (Inoenderana: Nzira 5 dzeKuvaka Yakakura, Yakasimba Glutes Asina Chekuita neSquats)

Sezvakaita chero kurovedza muviri, fomu rakakodzera rakakosha, anotsanangura Snyder. Iwe unozoda kuchengetedza musana wako - kunyanya wezasi musana - kubva pakudonha pasi apo gumbo rinosimuka, anodaro. "Chinangwa ndechekuwedzera pamubatanidzwa wechiuno, kwete kumusana," anowedzera. "Kana musana ukafamba zvakanyanya, unobva waita wekudzikira kumashure, kwete kurovedza muviri."

Asi kurovedza muviri kunge dhongi kiki kunogona kutorwa zviri nyore kuenda padanho rinotevera nekuwedzera zviyero zvemakumbo mumusanganiswa. Kwete chete izvo zvinoshanduka uye zviri nyore kutora pa-iyo-iyo, asi zviyero zvetsoka zvakare zvinokutendera iwe kuti uchengetedze huwandu hwakanaka hwekufamba uye kutenderera uchienzaniswa neyechinyakare uremu michina, iyo inonyanya kubatsira kune kurovedza kunosanganisira chiuno, Holly Perkins, CSCS , munyori weSimudza Kuti Upinde, akambotiudza. "Hudyu i'ball joint" inofamba mativi ese," Perkins akatsanangura. "Zvakakosha kusimbisa mafambiro ekufambisa mazhinji uye mhasuru dzakakura uye diki dziri kutamba."

Nepo Bieber's stylist aipfeka masimbi ake pamakumbo ake, Bieber's akachengetedzwa pamusoro pemabvi ake. “Musiyano mukuru uripo pakati pekuva nehuremu pachidzitiro panzvimbo pepedyo nehudyu ndeyekuti tsandanyama dzemhuru nehamstring zvakadii,” anotsanangura kudaro Snyder. "Iko kuswedera kurema kuri kumakumbo, zvakanyanya mhuru uye mhasuru yemhasuru zvinobatsira. ndiri ndoga. "

Dudziro: Kana iwe uchida dhongi rako rinorovera kuchaizvo gadzira matinji ako, sunga zviyereso zvepamakumbo uye tsveta vakomana vakaipa kusvika kumabvi ako. (Yakabatana: Iyo Butiro Workout ine Zviyero Zvinoratidzira Yako Yakanyanya Garo Buri)

Hazvina kujeka kuti imhando ipi yezviyero zvepamakumbo Bieber aishandisa mukurovedza muviri kwake, asi kana uchingotsvaga peya yakasimba kuti utange, Snyder anokurudzira.Valeo Anogadziriswa Ankle / Wrist Weights (Buy It, $18-$30, amazon.com), anouya ari maviri e5-, 10-, kana 20-pound huremu. Izvo zvakare zvinochinjika, saka iwe unogona kusiyanisa huwandu hwehuremu hunoshandiswa kuwedzera kana kudzikira kuramba, zvichienderana nekuita kwacho kana kugona kwako.

Kutsvaga mamwe maekisesaizi aungaite nemaankle weights? Hapana dambudziko: Snyder anoti ivo rudzi rwakasiyana-siyana rwemajimu giya, anogona kunyatso shandiswa nechero rinosimbisa kurovedza muviri. "Kana tichifunga nezvechinangwa chezviyereso zvemakumbo (kuwedzera mwero wepamusoro wekudzivirira kupfuura huremu hwemuviri hunogona kupa), saka vanogona kuverengerwa mukufamba chero kupi mukuita kwemaitiro emunhu," anotsanangura kudaro. Heano mazano mashoma ekuti utange:

Yakadzika Imbwa ine Gumbo Simudza

Snyder anokurudzira kupfeka zviyereso zvemakumbo kana uchiita yoga echinyakare pose, izvo zvinosanganisira kutanga mune yakadzika imbwa chinzvimbo, uye "kusimudza gumbo rimwe [panguva] kumusoro kubva pasi pamusoro pehudyu." Nekudaro, zvakakosha kuve nechokwadi kuti wagona nzira chaiyo yekufamba uku pamberi kuwedzera huremu hwemakumbo, anowedzera Snyder. "Zvakakosha kuti uve nesimba uye kutonga kwehuremu hwako pachako mukati chero kurovedza muviri usati watanga kuwedzera mitoro yekunze," anopa zano.

Curtsy Lunge

Kune iyi hip-inosimbisa curtsy lunge variation, iwe uchada kupfeka uremu hwechidzitiro kutenderedza chitsitsinho chimwe uye humwe huremu hwakatenderedza chanza chako kudivi rimwe chete, anotsanangura Snyder. "Une gumbo rakatakurwa, dzokera kumashure seri kwemuviri kure kumashure sezvinobvira uchitora ruoko rwakafanana-rwedenga kumusoro kumusoro sezvinobvira."

Plank Reach

Tanga munzvimbo yepuranga, anodaro Snyder. "Tora uremu hwemakumbo mune rumwe ruoko uuise kure kwaunokwanisa kusvika (zvakachengeteka) kure nemuviri [munzira ipi neipi]. Wobva washandisa ruoko rwakatarisana kuti udzore uremu hwemakumbo kubva panzvimbo iyoyo woiisa mune zvakakwana "nzvimbo dzakasiyana dzinenge dzisingasvike

Ongororo ye