Lana Condor's Mudzidzisi Anogovana Kwake Kuenda-Kuzere-Muviri Workout Maitiro

Zvemukati

• Lana Condor's Yakazara-Muviri Simba Rekuita Workout
• Dunhu 1
• Squat neDumbbell Overhead Press
• Squat Jump
• Dumbbell Reverse Lunge
• Kusvetuka Lunge
• Dunhu 2
• Walkout to Plank Push-Up
• Mushonga Bhora Slam
• Lateral Lunge
• Jump Tambo
• Ongororo ye

Kana wanga uchinzwa kushomeka-kupfuura-kuzvipira kune yako yekudzidzira maitiro kwemwedzi yakati wandei yapfuura, Lana Condor anogona kurondedzera. Murairidzi wake, Paolo Mascitti, anoti Condor akauya kwaari "mushure mekuve nemwedzi mishoma ari ega," achiti aida "kunzwa zvakanaka uye kusimba" zvakare. "Uye ndizvo zvatave tichishanda kubva ipapo," anoudza Chimiro. (Yakabatana: Iyezvino Haisiri Iyo Nguva Yekunzwa Une Mhaka Nezve Yako Workout Maitiro)

Mascitti anoti, nguva pfupi yadarika, anga achidzidzira naCondor kanenge kana kana kashanu pasvondo. Zvirongwa zvavo zvinomhanyisa ingangoita awa rimwe uye kwavo kwekutanga kutarisa kwakanyanya-kusimba kwenguva yekudzidziswa (HIIT), anogovera. "Isu zvakare tinoita dzidziso yakawanda yekupikisa yakasanganiswa nemafambiro eplyometric," anowedzera.

Chinangwa cheCondor ndechekuvaka simba rose, anotsanangura mudzidzisi. Saka pane kutarisa pane imwe nhengo yemuviri zuva rega rega, Mascitti anoti anobatanidza mafambiro emukomboni mumaseketi avo kuti ape zvakawanda zvekupisa muviri. "Tingave nezuva ratinozoshandisa maminetsi ekuwedzera pane iyo quads uye glutes kana chipfuva uye triceps, asi sezvo Lana achingoda kunzwa hutano, chinangwa changu ndechekumupa kushanda kwakaringana uye kwakaringana," anotsanangura. (Zvakaenderana: Hezvino Zvinoita Zvakakwana Weekly Workout Schedule Inotaridzika)

Mascitti anoti Condor akatarisa zvakafanana pakutora mazuva ekuzorora sezvo ari kunamatira kune yake yekudzidzira maitiro. Dzimwe nguva anototadza kupora kurapwa senge infrared sauna kurapwa (infrared kupisa inofungidzirwa kubatsira neropa kutenderera uye kusununguka kwekurwadziwa) uye cryotherapy (kuisa muviri wako kuchitonhora kwakanyanya kunonzi kunobatsira nekudzoka kwemhasuru), anowedzera mudzidzisi.

"Ndinofunga kutora mazuva paunenge uchiada kwakakosha," anodaro. "Lana akanaka pakutaurirana zvinodiwa nemuviri wake, uye tinoshanda pamwe kuti tione mhinduro kuti ave nechokwadi chekuti anoramba achidzidzira nguva dzose."

Vangave vari kushanda pakudzidziswa kana kupora, Mascitti anoti Condor mutengi we "hope". "Ari pasi, anoshanda nesimba, uye nekuda kweizvozvo, anoita kuti basa rangu riite nyore," anogovera.

Tora kuravira kweCondor maitiro ehutano neakasarudzika yakazara-muviri Workout yakagadzirirwa naMascitti ye Chimiro. Uku kurovedzwa kwakakodzera kune ese mazinga, asi Mascitti anokurudzira kuteerera kune muviri wako uye kugadzirisa chero kwainoda.

Lana Condor's Yakazara-Muviri Simba Rekuita Workout

Inoshanda sei: Warm up, wobva waita yega yega kurovedza muviri kune yakapihwa huwandu hweiyo reps kana nguva. Dzokorora dunhu rega kana.

Zvamunoda: Dumbbells, tambo yekusvetuka, uye bhora remishonga.

Dunhu 1

Squat neDumbbell Overhead Press

A. Mira netsoka dzakafara zvishoma kupfuura hudyu-upamhi hwakaparadzaniswa. Bata dumbbell mune yega ruoko, uchizorora mumwe mugumo wedumbbell pamusoro pefudzi rimwe nerimwe. Isa huremu pamusoro pemaoko nemagokora akanongedza pasi.

B. Kuchengeta chipfuva kumusoro, kudzika mu squat, kusundira chiuno kumashure uye pasi kusvikira zvidya zvakaenzana pasi.

C. Dzvanya tsoka zvakasimba muvhu uye kutyaira nemakumbo kuti umire. Shandisa iyo yekumhanyisa kumanikidza iyo dumbbells kumusoro, kupedzisa ne biceps nenzeve.

D. Deredza zvinyararire kumapendekete kuti udzoke kuzotanga.

Ita gumi nemashanu zvekare.

Squat Jump

A. Mira nemakumbo papfudzi-upamhi hwakaparadzaniswa, maoko akasungirirwa pamberi pechipfuva, ndokuburukira mune chinzvimbo che squat.

B. Kuputika sundira kumusoro, uchisvetukira kumusoro sezvinobvira. Tyaira nepakati pezvitsitsinho kwete zvigunwe. Pakuburuka, pakarepo squat pasi.

Dzokorora kwemasekondi makumi matatu.

Dumbbell Reverse Lunge

A. Mira nemakumbo pamwechete. Bata dumbbell muruoko rumwe norumwe, zvanza zvakatarisana mukati.

B. Tora danho rakakura uchidzokera kumashure nerutsoka rwerudyi, uchichengeta chiuno chakaenzana kumberi, chiuno chisina kwachakarerekera, uye dumbbells nemativi. Pazasi kusvikira makumbo ese akotama pa90-degree angles, ichichengeta chifuva chakareba uye wepakati wakabatanidzwa.

C. Dhinda mukati mepakati-tsoka uye chitsitsinho chetsoka yekuruboshwe kuti umire, uchitsika rutsoka rwerudyi kumusoro kuti unosangana neruboshwe.

Ita 10 reps. Chinja mativi; dzokorora.

Kusvetuka Lunge

A. Tanga mune lunge chinzvimbo negumbo rerudyi kumberi uye makumbo ese akakotama pa90-degree angles.

B. Dzikisa pasi 1 kusvika ku 2 inches kuti uwane simba uye sunda kubva paunenge uchisvetuka zvakananga kumusoro, uchishandura makumbo usati wasvika zvinyoronyoro munzvimbo ye lunge negumbo rakatarisana mberi.

C. Alternate mativi uye famba nokukurumidza.

Dzokorora kwemasekondi makumi matatu.

Zorora kweminiti imwe uye dzokorora dunhu kane.

Dunhu 2

Walkout to Plank Push-Up

A. Mira netsoka dzakaparadzana muchiuno-paupamhi. Squat, wobva wafamba maoko uchibuda kudzamara maoko ari pasi pechipfuva, mapundu akangowanda kupfuura mafudzi-akapamhama akapatsanurwa. Shingairira quads uye musimboti sekunge wakabata yakakwirira puranga.

B. Bend magokora kumashure pa45-degree angles kudzikisa muviri wese pasi, uchimbomira kana chifuva chiri pazasi pegokora kukwirira.

C. Exhale uye pinda mumichindwe kusundira muviri kure nepasi kuti udzokere pakakwirira-puranga nzvimbo, uchifambisa chiuno nemapfudzi panguva imwe chete.

D. Famba maoko uchidzoka kutsoka uye dzokera pakamira.

Ita gumi nembiri.

Mushonga Bhora Slam

A. Bata bhora remushonga womira netsoka dzakafara zvishoma pane upamhi hwemafudzi.

B. Dzvanya bhora pamusoro, wobva warirovera pasi nekutyaira bhora richidzika. Sezvaunoita, tevera bhora nemuviri wako, dzivisa kukotama pachiuno, uye kupedzisa mune yakaderera squat chinzvimbo nemusoro kumusoro, uye chifuva uye glutes pasi.

C. Tora bhora pane yekutanga kubhuroka uye woputika kumusoro, uchityaira bhora kumashure uye nekuzadza zvizere muviri nemaoko.

Dzokorora kwemasekondi makumi matatu.

Lateral Lunge

A. Mira nemakumbo pamwechete uye maoko akabatirira pamberi pechipfuva.

B. Tora danho rakakura uchienda kurudyi, nekukasira uchidzikira mune gomba, rinonyura mahudyu kumashure uye richikotama kurudyi ibvi kuteedzera wakanangana nemutsara wekurudyi. Chengeta gumbo reruboshwe rakatwasuka asi risina kukiyiwa, tsoka mbiri dzichinongedzera kumberi.

C. Sunda patsoka yekurudyi kuti utwasanudze gumbo rekurudyi, wobva watsika tsoka yekurudyi pedyo nekuruboshwe kuti udzokere panzvimbo yekutanga.

Ita 10 reps. Chinja mativi; dzokorora.

Jump Tambo

A. Bata mibato yetambo neruoko rumwe norumwe, uye tanga netambo shure kwako.

B. Tenderedza maoko nemaoko kutsveta tambo kumusoro. Tambo painopfuura ichipenyerera, svetuka nekusvetuka nepazvigunwe uye rega tambo ipfuure nepasi.

Dzokorora kwemasekondi makumi matatu.

Zorora kweminiti imwe uye dzokorora dunhu kane.

Ongororo ye