Minofu ya Camila Mendes ya Ab Ikugwedezeka Kwenikweni Muvidiyoyi Yolimbitsa Thupi

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Camila Mendes samagawana nawo nthawi zonse zapa media media. Koma akatero, amakhala ochititsa chidwi AF. Pa sabata la tchuthi, a Riverdale nyenyezi idatumiza makanema angapo pa Nkhani yake ya Instagram yomwe imamuwonetsa kuti akuphwanya mizere ya zigawenga zomwe zimakunyamulani chimbalangondo - kulimbitsa thupi kwathunthu komwe kungakupweteketseni kungowonera.

M'mavidiyowa, zikuwonekeratu kuti Mendes akulimbana ndi mphamvu kupyolera mumayendedwe, koma amathabe kumaliza (ndi mawonekedwe abwino, osachepera). Kumbuyo, mutha kumva mphunzitsi wa Mendes, Andrea "LA" Thoma Gustin, akumusangalatsa. "Kusowa kwanu pompano - kusakhala ndi chitsulo," akutero a Thoma Gustin pomwe akuyandikira minofu yomwe ikugwedeza pamimba pa Mendes. (Zokhudzana: Momwe Camila Mendes Akupezera Mtendere Pakati Pa mliri)

Ngati mukuganiza kuti masewerawa akuwoneka ovuta, ndichifukwa chake ndizovuta. Mizere yopanduka ya Dumbbell ndi gulu lomwe limayatsa minofu yambiri mthupi lanu, atero a Beau Burgau, katswiri wodziwika bwino wazamalamulo (C.S.C.S.) komanso woyambitsa GRIT Training. Makamaka, zolimbitsa thupi zimagwira thupi lanu, makamaka ma lats, biceps, ndi kumbuyo kwanu, akufotokoza Burgau. Koma chimbalangondo, chomwe chimafuna kuti mugwedezere mawondo anu pansi, chimathandiziranso ma quads ndi pachimake - zonse zomwe zimakuthandizani kuti mukhale okhazikika, akuwonjezera.

Ngakhale kuti zolimbitsa thupi sizimangodutsa ngati kusintha kwa mtima, zimalimbikitsanso kugunda kwa mtima wanu chifukwa kumayesa kupirira ndi mphamvu, atero Burgau. "Kugwira malo a isometrically, ngakhale popanda kulemera kwake, ndikokwanira kuti mtima wako upope," akufotokoza. "Mukamawonjezera ma dumbbells kusakanikirana, mudzakhala ndi thukuta." (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Eccentric, Concentric, ndi Isometric Exercises)

Kuphatikiza pakukhazikika, kuchita nawo chidwi ndikofunikira pankhani yosunga mawonekedwe panthawiyi, akutero wophunzitsayo. "Phata lanu liyenera kuchitidwa kuti msana wanu ukhale wosalala," akufotokoza Burgau, podziwa kuti Mendes "akhomerera" mawonekedwe m'mavidiyo ake. "Maonekedwe ake ndi omwe muyenera kukhala mukuwafunira," akutero.

M'chiuno ndi mapewa anu ayeneranso kukhala amtundu uliwonse, ndipo kugwedezeka mbali ndi mbali sikuli kwakukulu ayi, akuwonjezera Burgau. "Ngati mukupanga zolakwika zamtunduwu, mwina mukugwiritsa ntchito kulemera kwambiri," akutero. "Palibe manyazi kuyamba pang'ono ndikumanga njira yanu." (Umu ndi momwe mungakonzekerere fomu yanu yochitira masewera olimbitsa thupi kuti mukhale ndi zotsatira zabwino.)

Kuti mukwaniritse gululi, Burgau ikulimbikitsa kuti muyambe ndi mizere yolunjika pogwiritsa ntchito gulu lotsutsa. Ndiye, mukangokhala olimba mokwanira, mutha kumaliza maphunziro anu oyenda pansi, pogwiritsa ntchito benchi kuti muthandizire ngati pakufunika kutero. Ngati pofika pano, simukumva kuti mwakonzekera mtundu wa Mendes wa masewera olimbitsa thupi, njira ina yosinthira ndikungogwetsa pansi m'malo mowayendetsa, akutero Burgau. (Zogwirizana: Kodi Zilibe kanthu Kuti Mumachita Zolimbitsa Thupi Motani?)

Ponseponse, chinthu chabwino kwambiri pamasewerawa ndikuti ndi osinthika kwambiri - makamaka, Burgau akuti ndi oyenera malo pazolimbitsa thupi zanu zonse. "Ineyo pandekha ndimakonda kuphatikizira kusunthaku m'makalasi anga ndikamayang'ana kwambiri maphunziro amphamvu, komanso panthawi yolimbitsa thupi ya HIIT," akufotokoza. "Koma ngati mukufunadi kuwonjezera zotsatira, ndizolimbitsa thupi kuti muwonjezere tsiku lomwe mumaganizira zamphamvu zathunthu kapena kuchita masewera olimbitsa thupi omwe amayang'ana kumbuyo ndi ma biceps."

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