Nhabvu Inoratidzirwa Kavha Model Kate Upton Ane Zvimwe Zvakanyanya Kukwezva Fitness Unyanzvi

Zvemukati

• Ongororo ye

Model Kate Upton haisi yekungotsvaga iyo butiro regore rino Mitambo Yakaratidzwa Nyaya yeSwimsuit, inova chiitiko chakakomba mukati uye chega, asi kumeso kwake uye bod inoshamisa yakasimwa pa * matatu mabutiro. Asi izvi ndizvo zvinotonyanya kushamisa: hunyanzvi hwekudzidzira. Zvinonzwisisika kuti mazhinji mamodheru (eese saizi!) Anoshanda nesimba munzvimbo yekurovedza muviri, asi isu hatina kuziva kuti mabhatani eUpton sweat aive echokwadi zvakadii kusvika tarisa account yake ye Instagram. Kunyangwe isu tichiziva akawanda mamodheru mafeni ekurovedza sebhokisi, kuruka, uye yoga, hatina kuona vazhinji vachipinda mukusimudzira simba. Murairidzi wake, Ben Bruno, anoita kuti aite mamwe mafambiro akakomba-rudzi rwunongoda kushanda nesimba chete, asiwo hunyanzvi, kuenzanisa, uye simba. (Kana tsiva chiri chinhu chako, unogona kushanda senge Mitambo Yakaratidzwa modhi neuyu mudiwa wetsiva kurovedza muviri.)

Mushure mekutarisa maitiro ake, isu taida kuziva: Tinogona here kuita kurovedza muviri seizvi tega? Holly Rilinger, director director weCyc Studios naNike master mudzidzisi, akatipa rundown rakazara pakufamba kwave kuita Kate uye zvekuchengeta mupfungwa kana iwe uchida kuzviita iwe kugeja kwako.

1. KubatsirwaPoshiRuoko Rimwe Gumbo Row

Kufamba uku kwakanyanya kuomarara nekuti kunoda bharanzi yakawanda. Neraki, iwe unogona kushandisa yakatwasuka foam foam kuti ugare wakatsiga. "Chinhu chikuru chekushanda muviri unilaterally (rumwe rutivi panguva) ndechekuti gumbo kana ruoko runomanikidzwa kupedzisa kufamba kwakasununguka kune rimwe divi," anodaro Rilinger. Izvi zvinoreva kuti haugone kushandisa zvimwe zvikamu zvemuviri wako, kunyangwe usingazive, kuti ikubatsire kuita iko kurovedza, kuchikurisa. "Ichi chizere chekufamba kwemuviri chakanakira hudyu kugadzikana uchishanda glutes, hamstrings uye lats," anodaro. Kana iri fomu yako, zvakakosha kuti urangarire kuchengeta chiuno chako chakaenzana pasi, musana wako wakatsetseka, uye kukotama kudiki pagumbo rako rakamira. (Hezvino zvimwe pamusoro pekuti nei uchifanira kuita maekisesaizi edivi rimwe chete.)

2. Landmine gumbo combo

Kana iwe wakamboita zvimbambaira kumberi, iwe unoziva kuti zvinogona kuve zvinonetsa. Kana iwe usiri kujairana, mafambiro aya anosanganisira kusimudza rumwe rutivi rwebarbhera apo imwe yakagadzika pasi. "Ichi chetatu-chikamu chekufamba chiri pamusoro pehudyu hinging uye kurodha kumberi," anodaro Rillinger. "Izvi zvinoreva zvinhu zviviri: simba repakati uye kusimbiswa kune glutes uye hamstrings." Mune mamwe mazwi, nzvimbo dzaungangoda kunongedza pane imwe nguva panguva yako yekurovedza muviri. Muchiitiko ichi, pane mishanu reps yekufamba nhatu kwakasiyana: chiRomanian kufa, kugara uchifa, uye sumo kufa. "Pakati pechikamu chekutanga chekurovedza muviri panenge paine kufamba kushoma kunze kwehudyu dzako. Sundira chiuno chako kumashure kusvikira iwe uchinzwa kutambanudzwa mumhasuru dzako, uye sezvaunosundidzira chiuno chako kumberi munzira uchidzoka kumusoro, svina kupenya kwako," anodaro Rilinger . Kune yekufa kweRomania, iyo bhero uye mahwendefa haafanire kurova pasi. “Chikamu chechipiri nechetatu chinoda kumbokotama zvishoma mumabvi,” anowedzera kudaro. Chinhu chimwe chekucherechedza ndechekuti sezvaunofamba mune imwe neimwe yekusiyana, chimiro chako chinofanira kuwedzera zvishoma nezvishoma." Kana iwe usingazivi nezvemafambiro embambaira kana kufa, ipfungwa yakanaka kukumbira mudzidzisi kuti akubatsire neiyi.

3. Band-Resisted Barbell Hip Thrusts

"Iyi mhondi buta!" anodaro Rilinger. Tsika dzechiuno dzinosundira dzinongoshandisa bharubhero pachayo, asi apa mudzidzisi waUpton akawedzera bhanhire rekumiririra pasi petsoka dzake uye kutenderedza bhawa kuti anyatso fambisa kufamba kuenda kumba. Nekuda kweizvi, "iwe unofanirwa kunyatso tarisa pakuita izere yakazara kufamba," anodaro. Zvichave zvakaoma kuti utore hafu yako yepasi munzvimbo yakazara bhiriji, asi ndiyo poindi. Muvhidhiyo iyi, Upton anopedza gumi reps asati aita gumi-sekondi isometric kubata. "Izvi zvinoreva kuti tsandanyama iri kushushikana kwenguva yakareba," anotsanangura kudaro Rilinger. "Hune hutsinye asi hunoshanda. Ita shuwa." Svina chigaro chako kumusoro kwese rep uye chengetedza dumbu rako kuti ridzivirirwe kuzasi kwako. "

4. Zvimbambaira Bench Squats

Kana iwe uchinetseka neyakajairwa kumberi squats, uko bhawa rinogara pamapfudzi ako pamberi pako, aya anorema landmine mabhenji squats ndeimwe nzira huru. "Bhenji rinokupa chinangwa chakanangana nekufamba," anodaro Rilinger, izvo zvinogona kubatsira chaizvo kune avo vatsva mukukwiza. "Iyo nguva iyo chigunha chako chinorova bhenji iwe chaunogona kutyaira uchidzokera kunzvimbo yako yekutanga," anowedzera.Chimwe chinhu chakakosha pachiitiko ichi ndechekuti rinoshandisa unenge muviri wako wese. Inoshanda glutes yako, quads, hamstrings uye musimboti, zvese nepo mapendekete, lats, uye chipfuva zvakabatanidzwa. (Kana iwe wakaneta neakare squats, heino mutsva we squat musiyano waunofanira kuwedzera kune yako butt workouts.)

5. 1.5 RepMusungo Bhawa Kufa

Kana usati wamboona trap bar pamberi, pane mukana wakanaka pane imwe yakarara mukona yejimu yako pane imwe nzvimbo. Trap bar deadlifts ndeyekuwedzera kukuru kwekuita zvirinani pane yechinyakare barbell deadlift, sezvo ivo vachiisa kushomeka kumusana wako uye kuita iyo yakakwana yekutanga nzvimbo nyore kupinda. "Kuuraya kworudzi chero rupi zvaro ndechimwe chezvakanakisa muviri muviri kunze uko kana waurayiwa nemazvo," anodaro Rilinger. Izvo zviri kutaurwa, pane zvakawanda zvekuchengeta track maererano nefomu rako. Rilinger anoti iwe unofanirwa kuve nekushushikana kwakazara mumuviri wako wese, musana wakafuratira, akadzoreredzwa mapendekete mapendekete uye yakakodzera hudyu hinge, yekutanga. (Kuti utarise fomu rako, verenga pamusoro pezvitatu zvakajairika kufa kwekukanganisa kwaunenge uchiita.)

Muvhidhiyo ino, iwe uchaona kuti Upton arikuita rep yakazara ichiteverwa ne "hafu" rep, kwaasina kuwedzera zvizere chiuno chake kumusoro. "Iyi hafu rep rep inodzidzisa uye inosimbisa chikamu chine simba kwazvo chenguva yekufamba," anodaro Rilinger. "Kana iwe ukawandisa chikamu chakakosha kwazvo cherep rep pane mhinduro huru, inoshandura kuita simba rakakura." Uku ndiko kumwe kufamba kwakaomarara kwaunofanirwa kuve nerubatsiro rwemurairidzi kekutanga kutenderedza, asi simba rinowanikwa richave rakakodzera zvachose. (Unoda zvimwe kubva kuna Holly? Tarisa uone kuti kufungisisa kunoenderana sei neHIIT mukirasi yake nyowani yekudzidzira.)

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