4 Imasuntha Ariana Grande Amachita Kuti Asunge Thupi Lankhondo, Malinga Ndi Wophunzitsa Wake

Zamkati

• Glut Bridge Skull Crusher (aka "The Harley")
• Chingwe Choyimirira Triceps Extension
• Dumbbell T-Kwezani
• Kuyimirira Zosintha Chingwe Chouluka
• Onaninso za

Ariana Grande atha kukhala wocheperako, koma nyumba yamagetsi ya pop wazaka 27 sachita mantha kupita kolimbikira - woimbayo amakhala osachepera masiku atatu pa sabata akugwira ntchito ndi wophunzitsa wotchuka Harley Pasternak.

Pasternak, yemwe posachedwapa adasindikiza mtundu wake wosinthidwa New York Times buku lophika logulitsa kwambiri Zakudya Zakudya Zamthupi, akuti Maonekedwe amatsogolera Grande kudzera mu mphindi za 30- mpaka 45 zophunzitsira zomwe zimayang'ana mphamvu ndi toning. Chizoloŵezi chawo chimaphatikizapo mayendedwe anayi oyambirira kuti thupi la Grande likhale lolimba komanso lokhazikika: zophwanya chigaza cha glute mlatho (zochita za Pasternak zomwe amazitcha "The Harley"), zowonjezera zingwe za triceps, dumbbell T-raises, ndi ntchentche zoyimirira za chingwe.

Ndipo tikhulupirireni: Ngakhale zili zosavuta, izi sizovuta. (Onani zovuta zake zolimbitsa thupi kuti zitsimikizire.)

Ngakhale zolimbitsa thupizi zitha kugwiritsidwa ntchito popanga dera, Pasternak akuti nthawi zambiri amamwaza mayendedwe anayi muzochita zolimbitsa thupi za Grande sabata yonse. "Timayang'ana kwambiri kumtunda kamodzi pa sabata, koma zolimbitsa thupi zonse za Ariana zimayang'ana mayendedwe osunthika omwe amakhudza ziwalo zingapo za thupi, kotero sitimalekanitsa gulu limodzi la minofu kwa gawo lonse," akufotokoza. (Zokhudzana: 9 mwa Zolimbitsa Thupi Zovuta Kwambiri komanso Zabwino Kwambiri kuchokera kwa Ophunzitsa enieni)

Zochita zinayi izi zimayang'ana mapewa, matumba, lats, rhomboids, triceps, ndi deltoids, akutero wophunzitsa. Komabe, Pasternak akuti amachepetsa ntchito ya biceps ndi Grande. "Popewa ma biceps, ma triceps amakhala opambana, zomwe ndi zabwino kukhazikika," akufotokoza. "Kulimbitsa ma triceps amakoka masamba ake paphewa, kumuthandiza kuti akhalebe wolimba kwambiri." (Zogwirizana: Mphamvu Yophunzitsira Kulimbitsa Thupi Labwino)

Pansipa, Pasternak amawononga mayendedwe anayi a Grande olimbitsa thupi kuti muzitha kutsatira kunyumba. Pazochita zolimbitsa thupi zilizonse, amalimbikitsa kumaliza magawo atatu a 15 reps ngati mwangoyamba kumene kukweza zolemera. Ngati mumapanga masewera olimbitsa thupi pafupipafupi, yesani ma seti anayi a 20 reps, akutero. Ndipo ngati ndinu katswiri m'chipinda cholemera, wophunzitsayo akuwonetsa kuti akukonzekera magulu asanu kapena asanu ndi limodzi a 20 obwereza. Mosasamala mtundu wa rep rep, Pasternak akuti mukuyenera kulimbana kuti mumalize chilichonse. Izi zikuyenera kukuthandizaninso kudziwa kulemera kwake kuti mugwiritse ntchito, akuwonjezera. (Onani: Momwe Mungasankhire Ma Dumbbells Oyenera Kukuthandizani Pakulimbitsa Thupi Lanu)

Kumbukirani kuti mufunika ma dumbbells, kuphatikiza chingwe ndi zosewerera kuti mugwirizane ndi zingwe zama chingwe. Komanso: Kutentha ndi kuzizira sikunatchulidwe apa, koma musaiwale kuziphatikiza!

Glut Bridge Skull Crusher (aka "The Harley")

A. Gonani moyang'anizana pansi ndi mawondo opindika ndi mapazi pansi. Gwirani cholumikizira m'manja monse ndikutambasula mikono, ndikusunga maloko akugwirizana pamwamba pamapewa. Lembani zigongono kuti ma dumbbells akhale pafupi ndi mbali iliyonse yamutu. Awa ndi malo anu oyambira.

B. Lonjezani zikhomo mmwamba kuti muwonjeze ma triceps kwinaku mukumangirira pachimake ndikubweretsa chiuno kumtunda wa mlatho.

C. Imani kaye ndi kufinya pamwamba ndikubwerera poyambira. Ndiwoyimira m'modzi.

Chingwe Choyimirira Triceps Extension

A. Gwirizanitsani chingwe ku pulley ya chingwe. Imani moyang'anizana ndi chingwe ndikuigwira ndi manja awiri, osagwira nawo mbali.

B. Mangirira m'chiuno kuti udalire patsogolo pang'ono. Yambani kutambasula zigongono pansi.

C.. Gwirani nsonga zapakati ndikuwonjezera zigongono mpaka mikono itawongoka. Imani pang'onopang'ono mubwerere poyambira. Ndiwoyimira m'modzi.

Dumbbell T-Kwezani

A. Gwirani dumbbell m'dzanja lililonse ndikuyimirira ndi mapazi motalikirana mapewa-m'lifupi, manja ndi mbali, manja akuyang'ana pansi. Awa ndi malo anu oyambira.

B. Kuyika manja mowongoka, mitengo ya kanjedza pansi, ndikutengapo gawo, kwezani ma dumbbells kutsogolo mpaka atafikira kutalika.

C. Kusunga mikono mowongoka, kuwabweretsa m'mbali manja ang'onoang'ono akuyang'ana pansi. Bwererani poyambira, mikono ndi mbali. Ndiwoyimira m'modzi.

Kuyimirira Zosintha Chingwe Chouluka

A. Khazikitsani ma pululo awiri oyang'anizana moyang'anizana ndi zopindika zazifupi pachifuwa. Imani pakati pa ma pulleys ndi mapazi motalikirana m'chiuno.

B. Gwirani chogwirira chakumanja ndi dzanja lamanzere ndi chogwirira chakumanzere ndi dzanja lamanja kuti mikono idutsane.

C. Yambani kuwombera mikono mpaka ifanane ndi nthaka. Pitirizani kukulitsa mpaka mapewa alumikizidwa pamodzi.

D. Imani pang'onopang'ono mubwerere poyambira. Ndiwoyimira m'modzi.

Onaninso za