Zochita Brie Larson Akuchita Kuti Akwaniritse Zolinga Zake Zolimba

Zamkati

• Ntchito ya Brie Larson
• Kuthamanga Kwambiri Padziko Lonse
• Deep Squat
• Pendulum wamapewa
• Band Kunja kasinthasintha
• Lateral Plank
• Body Roll Flexion to Extension
• Kugwedeza kwa Mchiuno Umodzi Pa Benchi
• Kukhomerera Mgulu Umodzi Wopanda Mwendo
• Ndege Ya Mwendo Umodzi
• Ski Row
• Amatambasula
• Kokani-Up Hold
• Onaninso za

Brie Larson wakhala akuphunzitsa ntchito yomwe ikubwera Kapiteni Marvel 2 ndikugawana zosintha ndi mafani ake panjira. Wosewera uja adagawana nawo zomwe amachita tsiku lililonse ndikuwulula kuti ali ndi cholinga chodziwa kukoka dzanja limodzi. Tsopano, akupitilizabe kugawana mkati momwe akuwonera momwe aliri wathanzi. (Zokhudzana: Brie Larson Adatsegulira Za Kudzidalira komwe Adapeza Posewerera Captain Marvel)

Zotengera izi: Mu positi ya Instagram yaposachedwa, Larson adagawana vidiyo akuwonetsa malo okhala ndi ma landmine ndi bala yodzaza kwambiri. Atakhomerera oyimilira asanu ndi mmodzi, adayamba kuvina mokondwerera mu kanemayo. Larson adagawana nawo makanema akuwonetsa mapapu okhazikika pa Exxentric kBox, akumenyetsa dzanja limodzi, ndikukwaniritsa cholinga chokwera dzanja limodzi.

Ngakhale zili pamwambazi ndizosangalatsa kuziwona, Larson wapanganso mfundo yoti agawane nawo ntchito yomwe yamuthandiza kuti afike pomwe ali. Mu kanema patsamba lake la YouTube, Larson adagawana zosewerera kuchokera pa gawo lokonzekera masewera olimbitsa thupi ndi mphunzitsi wake Jason Walsh. Kanemayo, Walsh ndi Larson adanenetsa kuti ngakhale machitidwewa sangakhale ndi * wow * mayendedwe ena, ndikofunikira kukhazikitsa maziko azolimbitsa thupi kwambiri. (Zokhudzana: Workout Yoyamba ya Brie Larson Kukhazikika Kwaokha Ndicho Chinthu Chodziwika Kwambiri Chomwe Mudzawonere)

Muvidiyoyi, Larson adanena kuti m'mbuyomu, amangogawana "zambiri" zomwe amalimbitsa thupi ndi otsatira ake osati zonse masewero olimbitsa thupi omwe adamuthandiza kuti apite patsogolo pakuchita zowonetsera. "Koma sazindikira kuti tidayamba ndi zonse zofunikira, zosavuta, tisanafike pamenepo, ndipo ndi chimodzi mwazifukwa zomwe tidalimbikira kwambiri ndipo simunavulale," adawonjezera Walsh. .

Ngati mukufuna kugwiritsa ntchito zina mwazomwe Larson adachita poyambitsa zolinga zanu, nayi kuwonongeka kwa momwe mungachitire chilichonse. (Zokhudzana: Brie Larson Anagawana Njira Zomwe Amazikonda Zothetsera Kupsinjika Maganizo, Ngati Mukumva Kuti Mwalefuka, Nanunso)

Ntchito ya Brie Larson

Momwe imagwirira ntchito: Malizitsani zolimbitsa thupi zilizonse monga zasonyezedwera.

Mufunika: seti yaying'ono yama dumbbells, gulu lalikulu lokanikiza, 2 "yoga block, benchi, makina a SkiErg, ndi bar.

Kuthamanga Kwambiri Padziko Lonse

A. Imani ndi mapazi m'lifupi m'lifupi ndikubwera m'kati mwa othamanga, ndikubweretsa mwendo wamanzere kutsogolo ndikuwerama pamadigiri 90, mwendo wakumanja wowongoka ndi bondo pansi.

B. Ikani dzanja lamanja pansi molingana ndi chidendene chakumanzere.

C. Tembenuzani thunthu lotsegukira kumanzere ndikufikira mkono wamanzere kumwamba. Gwirani kwa masekondi asanu.

D. Bweretsani dzanja lamanzere pansi mkatikati mwa thunzi lakumanzere, ndikuponya chigongono pansi; khalani pamenepo kwa 5 masekondi. Tembenuzani kutseguka ndikufikanso kumwamba kuti muyambirenso kubwereza.

Chitani 15 kubwereza. Sinthani mbali; bwerezani.

Deep Squat

A. Mapazi oyandikira kwambiri kuposa kupingasa m'chiuno, kutambasula zala zakumanja ndi zidendene.

B. Pepetsani malo ocheperako ndikukhala ndi mitengo ya kanjedza pamtima ndi pachifuwa. Gwiritsani ntchito zigongono kuti muthamangitse maondo anu panja.

Pumirani kuno kwa mpweya osachepera atatu.

Pendulum wamapewa

A. Imani ndi mapazi motalikirana m'lifupi m'lifupi, mutagwira dumbbell yopepuka m'dzanja lililonse, mikono yowongoka m'mbali, zikhato zikuyang'ana mkati. Mawondo ali opindika pang'ono, chiuno chopindika chomangika kutsogolo kuchokera m'chiuno. Awa ndi malo anu oyambira.

B. Kusungitsa torso ndi mikono yowongoka, kwezani kunenepa pamwamba mpaka ma biceps akukumbatira makutu. Pang'ono ndi pang'ono poyambira.

Chitani 1-2 masamba 30 obwereza.

Band Kunja kasinthasintha

A. Gwirani mbali ziwiri za gulu lotsutsa, ndikuliyika patsogolo pa thupi.

B. Kuyika manja molunjika, kokerani bungweli momwe mungathere, kufinya masamba amapewa palimodzi. Imani pang'onopang'ono, kenaka musiye kukanikiza kuti mubwererenso koyambira.

Pitirizani kukoka gulu ndikutulutsa masekondi 60.Chitani seti zitatu.

Lateral Plank

A.Gona kumanzere ndi mawondo molunjika, chigongono chakumanzere chikutsamira pa malo a yoga.

B.Limbikitsani thupi kumanja chakumanzere ndikutsogolo, phazi lamanja kutsogolo kwa phazi lamanzere.

C.Kwezani mchiuno mpaka thupi limapanga mzere wolunjika kuchokera kumapazi mpaka mapewa.

D.Lumikizani abs ndikupuma mozama kwa nthawi yonse yomwe mukuchita masewera olimbitsa thupi.

Gwirani kwa masekondi 30 mpaka 1 miniti.

Body Roll Flexion to Extension

A. Gona pansi ndi miyendo ndi manja molunjika. Gwirani manja molunjika pamwamba pamutu. Kwezani miyendo pansi ndikuphwanya pang'onopang'ono torso kuti m'munsi ndi matako agwire pansi, ndikupanga "bowo". Sungani miyendo yanu, matako, ndi ma abs olimba komanso amphamvu, batani lamimba likukokedwa mkati.

B. Kuchokera apa, pendekera pang'onopang'ono osalola mikono kapena miyendo kukhudza pansi. Gwirani, kenaka pitirizani m'mimba mpaka mufike pa malo "wapamwamba".

C. Gwirani, kenako bwererani kuti muyambe "kubowo", osalola miyendo kapena torso kukhudza pansi.

Pitani kuchokera kubowo mpaka pa superman malo 10 kuchokera kumanja, ndikubwereza maulendo 10 kuchokera kumanzere.

Kugwedeza kwa Mchiuno Umodzi Pa Benchi

A. Pumulani zigono pa benchi. Yendani miyendo mpaka mawondo atapindika pafupifupi madigiri 90 ndipo mapazi amakhala pansi pamabondo. Kwezani m'chiuno kuti thupi lipange mzere wowongoka kuchokera mawondo mpaka mapewa.

B. Gwirani bondo lakumanja pa madigiri 90, kwezani mwendo wakumanja kuti mubweretse bondo lakumanja pamwamba pa chiuno. Kusunga mwendo wakumanja ndikukweza, chiuno chakumunsi pansi, kenako ndikukankhira chidendene chakumanzere kuti mukweze m'chiuno. Ndiwoyimira m'modzi.

Chitani 3 seti za 12 mpaka 15 reps mbali iliyonse.

Kukhomerera Mgulu Umodzi Wopanda Mwendo

A. Imani pafupi kutalika kwa mwendo kuchokera pa benchi, moyang'ana patali, ndi bandi yolimbana yomangiriridwa mozungulira mwendo wakumanja. Lonjezerani mwendo wamanzere kumbuyo kuti phazi lanu likhale pa benchi.

B. Pepani pang'ono mpaka bondo lakumbuyo litayimilira pamwamba pomwepo. Gwirani pansi kwa masekondi atatu. Yendetsani mpaka pamwamba kamodzi.

Chitani 6 mpaka 8 kubwerera. Sinthani mbali; bwerezani.

Ndege Ya Mwendo Umodzi

A. Poyang'ana benchi yanu, imirani mwendo wakumanzere ndikukweza mwendo wakumanja, bondo lakumanja likuyang'ana mbali ya 90-degree. Chepetsani bondo lakumanzere pang'ono kuti muwotche minofu ya mwendo, kulowetsani mwendo wamanzere kuti mukhale wolimba, ndikukhazikika m'chiuno pansi.

B. Gwirani kutsogolo m'chiuno pamene mutambasula mwendo wakumanja kumbuyo kwanu, mutagwira ntchafu yakumanja ndikuwongola ndikusintha phazi lamanja.

C. Ikani manja pa benchi kuti mukhale okhazikika, ngati mukufuna. Sinthirani torso kumanja kuti mutsegule m'chiuno chakumanja. Lonjezani dzanja lamanja molunjika mmwamba ndikuyang'ana mmwamba pambali. Gwirani kwa 3 mpaka 5 kupuma.

D. Bweretsani dzanja lamanja pansi ndikusinthasintha miyendo kumanzere, kwezani dzanja lamanzere kulowera padenga, ndikuyang'ana kumanzere kumanzere.

Gwirani mpweya 5. Bwerezani kuyika mbali inayo.

Ski Row

A. Gwirani chogwirira chimodzi cha makina a SkiErg m'manja. Hinge torso kutsogolo ndikupindika pang'ono m'mawondo ndi msana ndi khosi.

B. Sungani mapewa apamwamba kuposa chiuno ndi chiuno pamwamba kuposa mawondo, ndipo kukoka zogwirira ntchito pansi ndi kumbuyo. Tulutsani kuti mubweretse zigoli kumbuyo.

Sankhani mtunda pakati pa 500m ndi 750m ndikupanga zozungulira 5-8, kupumula kwa mphindi 1-2 pakati pa kuzungulira kulikonse.

Amatambasula

A. Yambani ndi kugwada ndi mawondo otambasuka kuti agwirizane ndi ntchafu. Kwawani manja kutsogolo ndikutsitsa pachifuwa pamalo amwana, mikono yayitali ndikulola kuti mutu ndi khosi zituluke. Khalani pano kwa 5 mpaka 10 kupuma mozama.

B. Gubudulani kuti mugone chagada ndikutambasula miyendo. Kwezani mwendo wakumanja, bwerani kumanja, ndikukumbatira mwendo wamanja ndi mikono pachifuwa kwa masekondi 5.

C. Kwezani mwendo wakumanzere molunjika padenga (kapena mokwera momwe mungathere), pindani bondo lakumanja kunja, ndipo ikani mwendo wakumanja kumanzere. Sungani dzanja kumbuyo mwendo wakumanzere ndikukoka mwendo wamanzere kulowera thupi. Gwiritsani masekondi 15.

D. Onetsani miyendo yonse, kenako mugwadire panja ndikudutsa mwendo wakumanja kupita kunja kwa bondo lakumanzere. Kuyika phewa lamanja pansi, kutsitsa miyendo kumanzere kulowera pansi. Gwirani kwa masekondi 15, ndikubwereza masitepe B-D mbali ina.

Kokani-Up Hold

A. Gwirani pakhola lokoka mosalowerera ndale (kanjedza moyang'anizana) ndikukhala ngati "akufa atapachika", manja atatambasulidwa.

B. Bwerani mawondo pachifuwa. Finyani ma lats kwinaku mukugwedeza mikono kuti mukweze thupi pamwamba pa bala kwinaku mukugoneka zigongono moyandikira. Bweretsani chibwano chanu pamwamba pa bar, ndipo gwirani kwa mphindi imodzi, kenako pang'onopang'ono mutsike kumalo oyambira.

Onaninso za