Ndani, Muyenera Kuwona Makina Ozizira Awa Ashley Graham Ogwiritsidwa Ntchito Pakulimbitsa Thupi Posachedwa

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Ashley Graham amadziwika pogawana mavidiyo oipa omwe amadziphunzitsa-ndipo atsikana amachita ayiosapupuluma. Mlanduwu: Nthawi ino adadzipangira mankhwala a cardio kapena wotsiriza wankhanza kumapeto kwa masewera olimbitsa thupi. (Zonsezi zomwe zidatipweteka kwambiri pongoyang'ana - koma nayi umboni wowonjezera Ashley Graham ali wamisala.)

Posachedwa, Masewera Owonetsedwa osambira osambira adagawana nawo makanema ankhani ya Instagram akugwiritsa ntchito makina ophunzitsira odziwika bwino - ndipo zidatigwedeza.

Zosokoneza? Si inu nokha: Ichi si chida chomwe mumawona mu masewera aliwonse olimbitsa thupi. Kwenikweni, mumayima pansi ndikutsikira munyumba, ndiye yesetsani kuigwira pomwe maziko akuyamba kupita mtsogolo, kumtunda, kumbuyo, ndi pansi, mozungulira (ngati bolodi lapanyanja pamafunde).

Monga zinthu zonse, Graham amapangitsa kuti kayendetsedwe kake kawoneke ngati kuyenda mu paki-koma kuli kutali. "N'zovuta ngati helo," akutero Pamela Geisel, M.S., C.S.C.S., mphunzitsi wovomerezeka ndi katswiri wa masewera olimbitsa thupi. "Makinawa ndi abwino pakupanga mphamvu mu eccentrically, zomwe sitimachita kawirikawiri."

Ngati mumachita masewera olimbitsa thupi pafupipafupi, pamakhala mwayi wabwino kuti mudamvapo mawu akuti "eccentric exercise" akugwedezeka. Ngakhale zitha kumveka zokongola, ndi lingaliro losavuta: Zochita izi zimayang'ana kugwirira ntchito minofu ikamatalikirapo, mosiyana ndi nthawi yomwe agwirizana. Pali gawo lodzichitira pazochita zilizonse; mwachitsanzo, mu biceps curl, zikuchitika mukamatsitsa dumbbell mpaka pansi pa rep ndikukana kulemera kwa dumbbell panjira yotsika.

Kodi ndizopindulitsa bwanji, mwina mungafunse? "Kuyenda kwamipingo kumatithandiza kuti tichepetse thupi lathu," akutero a Geisel. "Chifukwa chake ganizirani zakusintha kolowera pamasewera a tennis kapena kutsika masitepe.Tikasowa mphamvu yolamulira kayendetsedwe kake, malo ophatikizira pamwambapa amaponya. "

Makinawa amagwira ntchito thupi lanu lonse komanso ndiabwino kwambiri kwa abs anu. "Akugwira ntchito zake zonse zolimbitsa thupi komanso moyenera," akutero Geisel. "Ndikulingalira kuti amachita izi kwakanthawi kochepa chifukwa minofu yogwira ntchito imangokhala yovuta." (Zokhudzana: Ndidachita Monga Ashley Graham ndipo Izi ndi Zomwe Zinachitika)

Ngati mukufa kuti mukwaniritse mayendedwe anu olimbirana, koma mulibe zida zodabwitsazi, ganizirani za pulani yofunika yolimbitsa thupi sabata iliyonse. Sikuti ndi njira yabwino yokhayo yophunzitsira mphamvu, koma imaperekanso machitidwe olimbirana kuti athane ndi minofu yanu m'njira zatsopano.

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