Kiernan Shipka Ari Kurevesa Paanenge Achiita Iri Gumbo Curl Workout

Zvemukati

• Ongororo ye

Iwe ungangove uchitoziva nezveKiernan Shipka's flair ye ~ magic ~ mune yake hit Netflix show Chilling Adventures yaSabrina. Asi mutambi ane makore 21 okuberekwa achangoratidza kuti anogona kuunza mashiripiti kumabasa ake, zvakare. Mudzidzisi wake, Harley Pasternak akagovana vhidhiyo yaShipka achiita Nordic hamstring curls - imwe ye "yakanyanya kunetsa uye yakanyanya kurovera yega hamstring kurovedza iwe yauchazomboita," sekureva kwaPasternak - uye ari kushora giravhiti mune clip.

ICYDK, Nordic hamstring curls inosanganisira kupfugama uye kuisa makumbo maviri pakati pemakumbo-curl pamakusheni, nekudzikisa muviri wako kumberi nekutonga kusvikira mawoko ako abata pasi. Zvinonzwika zviri nyore, handiti? Zvakanaka, kana iwe uchida kunzwisisa kuti zvakaoma sei, usatarise kupfuura aya mavhidhiyo e Mutambo weZigaro nyeredzi Lena Headey uye mugadziri werekodhi Benny Blanco (vose vanodzidzisawo naPasternak) vachiedza kurovedza muviri. Muparadzi: Vakanetsekana.

Asi Shipka? Neimwe nzira akairoverera zviri nyore - paari kutanga kuedza zvakare, Pasternak akanyora mune yake posvo. "Mumakore anopfuura makumi maviri nemasere ekudzidzisa vanhu, handisati ndamboona munhu achiita maNordic curls pamwe ne @kiernanshipka," akagovana mudzidzisi. (Rangarira apo Sophia Bush akakunda kurovedza gumbo nekunyemwerera pachiso chake?)

Pasternak - uyo akashandawo nevanhu vakaita saAriana Grande, Jessica Simpson, naHalle Berry- anodaro Chimiro iyo Nordic hamstring curls inoshanda kupfuura just nyundo dzako. Iyo eccentric kurovedza muviri (zvichireva kufamba kunosanganisira kurebesa, pane kupfupisa kana kuita kondirakiti, tsandanyama fibers) zvakare inouraya yako mhuru mhasuru, uye ivo pasina mubvunzo vanoda imwe yakakomba yakakosha simba yekuzvichengeta kubva kuwira pasi kumeso kwako, anodaro .

Nepo Shipka yekurovedza yaisanganisira makumbo-akakombama makushini, Pasternak anoti haudi hako michina kuti ubvise chiitiko. "Unogona kuva nemumwe wako anogara pazvitsitsinho zvako, unogona kutsvedza zvitsitsinho zvako pasi pebarbbell yakanyatsogadzikwa, uye dzimwe nguva ndinotoshandisa chigaro pamushini wecheka lat pulldown kuita chiitiko ichi," anotsanangura. (Heano imwe isina-yekushandisa gumbo Workout iwe yaunogona kuita kumba.)

Hazvina mhosva kuti unoedza nzira ipi, Pasternak anoyambira kuti kufamba uku hakusi kwevanotanga uye kuti iwe unoda kuchengetedza kuchengeteka pamusoro pepfungwa kudzivirira kukuvara. Iwe hausi kuda kudzika pasi usingadzoreki kana kuisa njodzi yekutsvedza tsoka dzako kunze, anodaro.

Izvo zvakati, kana iwe ita uchida kuyedza izvi kumba, Pasternak anokurudzira kubata tsvaira kunze kwako kuti "udzore mwero wedzinza uye uzvibatsire kukwira kana usina simba rekufamba mushe zvakanaka pakutanga" - zano rezwi rinonzwika sekunge zvaizove zvechokwadi Sabrina Spellman-akatenderwa.

Kutarisa kusimudza yako hammie simba usati wasvetukira mune aya makumbo makumbo? Edza aya mahaimendi ekurovedza muviri asina kufa, uye une chokwadi chekushanda kusvika padanho raShipka pasina nguva.

Ongororo ye