Sei Troian Bellisario Akawana Mune Rakanaka Rakaumbwa

Zvemukati

• Ongororo ye

Mwaka unotarisirwa zvikuru wechishanu we Tuvanyepi tudiki yadzoka uye irinani kupfuura nakare kose husiku (kutanga 8 / 7c paABC Mhuri) uye hatigone kumirira kuti tione mutambo wese une muto unotevera munyika yeRosewood, kunyanya pakati paSpencer naToby. Vachagadzirisa hukama hwavo hwakaoma here?

Chinhu chimwe ndechechokwadi, akangwara uye anotyisa Spencer Hastings, anoridzwa na Troian Bellisario, yakaipa. Uye mutambi wemakore makumi maviri nemasere anonyatsokodzera anoratidzira rudo rwake rwekushanda kwemhepo pa Instagram. Anoita kuti nguva dzakasimba-dzemaawa dziite sedzinofefetera (uye zvinotyisa kufema zvakare!). Asi usakanganise, zvemuchadenga zvakanyanya kuomarara uye zvinotora mutambi ane ruzivo kuti azviite. Takataura nemurairidzi wake wePowerhouse Mark Wildman weWildman Athletica kuti tinzwe nezve giravhiti yake yekuzvidza maitiro.

Chimiro: Tiudze nezve izvo zvakajairika kurovedza muviri neTroian zvinosanganisira uye kuti wave nenguva yakareba sei uchishanda pamwe chete.

Mark Wildman (MW): Tave nemakore maviri tichishanda tose. Zvinoenderana nehurongwa hwake hwekupfura, asi kana tikaita rombo rakanaka tinogona kuverevedza muzvikamu zviviri pasvondo. Nguva yake ishoma kwazvo saka tinoda kujekesa kudzidziswa kwedu kuti kuve kwakabudirira sezvinobvira. Iye zvino arikutarisa pane silika dzemuchadenga uye, kana nguva ichibvumidza, yakazara yekuzvidzivirira yekuzvidzivirira kurwisa kudzidziswa. Aya ese ari maviri akazara muviri, yakakosha nzira dzekudzidzisa dzakasimba. Asati auya kwandiri, akange aita hunhu hwemuHollywood hwakagadzirwa zvakanyanya kuti vanhu vataridzike. Ini ndinodzidzisa kuchengetedza vanhu vari vapenyu uye kuvadzidzisa hunyanzvi hwakaomarara hwemuviri. Hatisi kuedza kuita kunge munhu akashata; tiri kuedza kukuita iwe kuva mumwe.

Chimiro: Kune avo vasina kujairana neaerial Workout, inosanganisirei?

MW: Aerial inzira yakakwana yesimba rekutsungirira kudzidziswa iyo inofambisa muviri munzira yese iyo fomu yemunhu inogona kufamba mukati, yakavakirwa zvakanyanya pakudhonza zviito. Inosanganisira nzira dzakasiyana siyana dzekukwira, inverts, uye zviito zvekukochekera zvinovandudza kusimudzira kwepafudzi uye simba repakati, nechinangwa chekupedzisira chekusimudzira mafambisirwo akaomarara emuchadenga kubva mukuwanda kwekufamba kudiki kunodzorwa.

Chimiro: Aerial zvirokwazvo haitarisike zviri nyore, chinova chipupuriro chekuti Troian akakwana sei! Kwakanyanya kuoma sei kugona?

MW: Aerial iri yakaoma kwazvo, kunyangwe kune vazhinji vepamusoro vatambi. Iko hakuna kwakawanda kwedzidziso modalities kana mitambo inovandudza iyo inodiwa chaiyo yekubata simba uye simba rekubata remapfudzi iro rinodiwa nevemuchadenga. Kurembera kubva kumachunks maviri ejira nemaoko ako kwemaminetsi akati wandei panguva uchifambisa muviri wako nenzira dzakaomarara kunonyanya kudzvinyirira. Kuti ugone kugona kuzvidzidza, iwe unofanirwa kuve mune yakanaka chimiro.

Chimiro: Imhandoi yekudzidziswa yawaifanira kuita pakutanga kugadzirira Troian yemhepo, kunyanya kutarisa kusimba kwake kwekubata uye kusimba kwepfudzi?

MW: Pakutanga takashandisa mabhero eclubbell, anodzidzisa bendekete nekubatirira kufamba munzira dzese pasi pemutoro kuti tive nechokwadi chekuti hatizomukuvadza majoini panguva yekutanga kudzidziswa kwemuchadenga. Hutano hwake hwaifanirwa kuve hwekutanga kunetsekana, kunyanya neanodaidzira nguva yekupfura. Kettlebell swings uye deck squats zvakamupa kuwedzera muhudyu uye musimboti simba rekumugadzirira iye kwakasimba kukwira kudzidziswa, uye BodyFlow yakatitendera isu kukudziridza mutauro wekufamba zvakachengeteka pasi tisati tatanga kumuisa makumi maviri tsoka mudenga. Yakanga iri mwedzi mitatu yekudzidziswa uku tisati tatombotanga kudzidza mumhepo.

Ongorora: Uku Workout ndeye yepakati / yepamusoro vatambi chete. Munhu akasarudzika haazokwanisi kuita Workout zvakachengeteka.

Inoshanda sei: Ita inodziya-kumusoro, yekurovedza muviri, uye inotonhorera-pasi sezvakarairwa.

Unoda: Kettlebells (chiedza kusvika pakati nepakati uremu), bonde

Mobility Warm-Up

Ita mafambiro ega ega kweminiti 1 kuti uvhure cheni dzemhasuru uye kufamba kwakanangana nekurovedzera.

1. Kukwira ngamera inoshandura: Pinda mumakamera pose. Dzorera ruoko rwerudyi kumashure kuti ubate chitsitsinho chekurudyi. Wedzera ruoko rweruboshwe pamusoro apo panguva imwe chete uchifambisa chiuno kumberi. Dhonza gokora rekuruboshwe udzokere kuguvhu uchidonhedza mahudyu. Dzokera kungamera uye dzokorora neruoko rworuboshwe. Ramba uchichinjana mativi.

2. Kuumburuka sebhora

3. Kukwira mugomo nekutenderera: Pinda munzvimbo yeplank. Hunza ibvi rekuruboshwe kugokora rekurudyi saka hudyu yekuruboshwe inonongedza pasi. Dzokera kupuranga uye dzokorora nebvi rerudyi uye kugokora reruboshwe. Ramba uchichinjana mativi.

4. Denderedzwa repamusoro ruoko ruoko: Mira uye wedzera maoko ese ari maviri kumusoro nemagokora akakiyiwa. Kufambisa maoko pamwe chete panguva imwe chete, kuita sekunge uri kupenda madenderedzwa padenga nemaoko. Chinja nzira yemadenderedzwa mushure memasekondi makumi matatu.

5. Dombo repasi squat kutenderera: Kubva pakamira, pfugama mabvi uye chiuno chakadzika kusvikira hamstrings yabata mhuru, iine garo padhuze nepasi uye muswe wakasungirirwa pasi pechiuno. Verticalize musana uye wedzera maoko pamberi pako, michindwe yakatarisana kumusoro. Dhonza mapendekete kumashure uye pasi. Tambanudzira ruoko rwerudyi kumashure uye isa chanza pasi kumashure kwako neminwe yakatarisa kure. Ita zvimwechetezvo neruoko rweruboshwe. Dzokera kunzvimbo yepasi squat.

Ita kuti zviite

Ita chiitwa chega chega kwemasekondi makumi mapfumbamwe. Zorora masekondi makumi matatu uye dzokorora dunhu zvakare.

Kettlebell Swing

1. Bata kettlebell mumawoko maviri nekubata kwakanyanya uye tsoka dzakapamhamha-upamhi hwakaparadzana. Bendisa mabvi zvishoma uchisimudzira mahudyu kumashure, uchichengeta chipfuva chakasimudzwa uye uchirova torso kusvikira ichienderana nepasi. Bvumira kettlebell kuti idonhe pakati pemakumbo maoko akatambanudzwa zvizere.

2. Sundidzira chiuno chako kumberi uchipuruzira matinji. Rega kusimba kubva mubato iri kufambise kettlebell kusvika pamapfudzi-kureba pasina kuvimba nemhasuru dzemaoko kuita basa. Bvumira bhero kuti ritenderere richidzokera pasi.

Yekutanga Aerial Yakatwasuka-Gumbo Spinal Dombo

1. Gara wakananga makumbo pamberi pako. Dombo kumashure uchichengetedza yakatwasuka makumbo kusvikira zvigunwe zvabata pasi.

2. Dombo dzokera pasi kunzvimbo yekutanga.

Base Switch

1. Enda pamaoko nemakumbo kuitira kuti ivo vari muchimiro chebhokisi.

2. Kufambisa ruoko rweruboshwe nerutsoka rwekurudyi panguva imwe chete, tendeuka, uchipfuura rutsoka rwerudyi pasi pegumbo reruboshwe kuti upedzisire uri panzvimbo yegakanje nemabvi akakotama uye buti padhuze nepasi.

3. Dzorera kufamba kudzokera kunzvimbo yekutanga uye dzokorora neruoko rworudyi uye rutsoka rworuboshwe. Ramba uchichinjana.

Kupfugama Kettlebell Single-Arm Overhead Press

1. Pfugama nebvi rekuruboshwe pasi, tsoka yekurudyi pamberi, uye kettlebell muruoko rworudyi papfudzi.

2. Shingairira musimboti paunenge uchidhinda kettlebell kumusoro, uchinyatso kutambanudza ruoko rwerudyi. Mushure memasekondi makumi mashanu, chinja chinzvimbo chegumbo nemaoko.

Deck Squat

1. Mira nemakumbo pamwechete wakabata kettlebell ye6- kusvika ku8-kilogram yakasimudzwa-pasi mumaoko maviri (maoko ari panyanga uye pasi riri kumusoro). Kuramba wakananga, dzika pasi kusvika padombo pasi squat.

2. Donha neshure uye zvinyoronyoro dombo ukayambuka musana wedenderedzwa. Dombo kumashure kusvika pakutanga chinzvimbo.

Cool-Down

Bata pose imwe kweminiti imwe.

1. Ngamera

2. gejo

3. Floor chinyavada

4. Mhashu imwechete-ruoko (masekondi makumi matatu nemaoko ese)

5. Static hip flexor stretch

Ongororo ye