Zochita 5 Zolimbitsa Thupi Zonse Carrie Underwood Amalumbira, Malinga ndi Mphunzitsi Wake

Zamkati

• Thupi Lolimbitsa Thupi Lokwera Tuck
• Kuyenda Mapangidwe
• Bweretsani Mizere
• Biceps Curls
• Mwendo Wopachikidwa Umakweza
• Onaninso za

Carrie Underwood wakhala akugwira ntchito ndi wophunzitsa wake, Eve Overland kwazaka zopitilira khumi. Amagwirizana kuti apange masewera olimbitsa thupi a Underwood's Fitness app, Fit52, ndipo Overland imapangitsa woimbayo kukhala wowoneka bwino kwambiri kuti azisewera. (Kodi mukukumbukira pamene awiriwa adayimilira kuti azichita manyazi pamasewero ochezera a pa Intaneti?)

Kaya Underwood ali pamsewu wopita kukacheza kapena kucheza kunyumba ndi banja lake, Overland akuti mayi wa awiriwo amakhala ndi nthawi yoyenda. "Umodzi mwamauthenga ake akulu ndikuti mutha kugwira ntchito kulikonse; nyumba yanu ikhoza kukhala studio yanu yolimbitsa thupi, ndiye amafinya pomwe angathe. Ngati ali pabwalo lamasewera ndi ana ake, amathanso kukoka, kupachika miyendo imakweza, ndipo anthu aku Bulgaria akugawanika pazida. Carrie ndi wamphamvu kwambiri komanso wozungulira," adatero Overland. Maonekedwe pamwambo wa BodyArmor. Awiriwa ndi okonda kwambiri mtunduwo, ndipo Underwood, yemwe tsopano ndi wolankhulira chakumwa chamasewera, amakonda zokometsera za BodyArmor pakudya pambuyo polimbitsa thupi, malinga ndi mphunzitsi wake.

Masiku ano, Overland akuti malingaliro a Underwood "mayendedwe onse" amutsogolera kuti azitsatira zolimbitsa thupi, zoyesayesa zowona - ganizirani: squats, deadlifts, makina apamwamba, ma push-up, ndi mizere. "Timapitilizabe kuchita zinthu ndikupita patsogolo ndipo timalowa ndikutuluka m'malo obwereza, komanso nthawi yomwe ili pamavuto, kutengera zolinga zake," akutero Overland. Njira imodzi ku Overland kumawonjezera nthawi pamavuto? Amawonjezera nyemba zoyenda ngati mapapu ndi squats kapena kutsika pang'onopang'ono ngati mizere ndi makina osindikizira. Awiriwo nthawi zina amasakanikirana ndi magwiridwe antchito, nthawi zina pamakina opangira, akuwonjezera wophunzitsa. (Yesani masewerawa a HIIT mphindi 20 kuti mupange liwiro m'masabata anayi.)

Pankhani yosunga mphamvu zathunthu, Underwood amadalira zolimbitsa thupi zisanu, malinga ndi wophunzitsa wake. Pansipa, Overland imafotokoza zochitika zonse ndi momwe mungachitire kunyumba.

Thupi Lolimbitsa Thupi Lokwera Tuck

Overland akuti amakonda kuphatikiza zochitika zachiwawa pantchito yake ndi Underwood ngati njira yopezera woyimbayo kuyenda. Ndi squat yolemera thupi iyi (pezani ma squat okwera 10) mumadumphidwe (chitani 10 mwa awa atangotha) kusuntha, "mukuyambitsa ulusi wosiyanasiyana, ndikugwira ntchito mwamphamvu, mwamphamvu, mwamphamvu, ndikuwongolera," akutero a Overland. Wophunzitsayo akunena kuti mutha kutengera izi ngakhale mukukweza zolemera: Pangani ma barbell squats, ikani zolemetsa, kenako pitani mumagulu angapo a squats kapena kudumpha squats. Ngati mukufuna mphamvu zambiri, onjezerani kulemera kwanu; ngati mukuyembekeza kukulitsa chipiriro, chepetsani kupumula ndikupitilizabe kusuntha, akutero a Overland. (Zogwirizana: 10 Plyometric Power Exercises Muyenera Kuyamba Kuchita)

Kuyenda Mapangidwe

Magulu ndi mapapo - ndi kusiyanasiyana komwe mungachite pazochita zilizonse zolimbitsa thupi - ndimaphunziro a Underwood opita mwendo, atero a Overland. Woimbayo amakonda kwambiri kuyenda kwamiyendo chifukwa mutha kuzichita mosavuta mukamaphika chakudya kapena kuonera TV, akuwonjezera wophunzitsayo. Kuchita masewera olimbitsa thupi, komwe mungachite kapena opanda zolemera, kumalimbitsa thupi lolimbitsa thupi ndikuwongolera bwino, anati Overland.

Bweretsani Mizere

Kusunthaku kumabweretsa zovuta pakulimbana ndi kusinthasintha (kutanthauza kuthekera kwanu kuchita mzere uliwonse osasinthasintha torso), atero a Overland. Cholinga ndikuti zisunge m'chiuno ndi torso momwe mungathere mukamanyamula mkono umodzi munthawiyo, akufotokoza. Mudzagwiranso ntchito kumbuyo ndi phewa ndi zochitikazi, akuwonjezera wophunzitsayo, ndikukupatsani mphamvu zama digito 360.

Biceps Curls

Underwood apanga ma biceps curls nthawi iliyonse angathe, atero a Overland. Ngati woimbayo awona zitsulo zolemera, mwina amazitenga ndikuyamba kupindika, nthabwala Overland. Kaya muli ndi zolemera kunyumba - kapena mabotolo a vinyo - yambani kuzipiringa mpaka pamapewa anu mpaka mutamva kupsa, akutero Overland. Kusunthaku kumabweretsa mphotho yayikulu m'manja mwanu, akutero wophunzitsayo, zomwe zimapangitsa kuti zikhale zosavuta kunyamula zakudya, ana, kapena china chilichonse chomwe mungafune. (Zogwirizana: Ntchito ya Biceps yomwe Mungachite Popanda Phokoso Lalikulu la Dumbbells)

Mwendo Wopachikidwa Umakweza

Imodzi mwazomwe amakonda kwambiri Underwood, kukweza mwendo ndikumachita bwino kwambiri pamalo ochitira masewera olimbitsa thupi, pabwalo lamasewera, kapena ndi malo olimbitsira kunyumba, atero a Overland. Koma ngati mukugwira ntchito yopanda pocheza, wophunzitsayo amalimbikitsa kuti mungogona pansi ndikunyamula mwendo kuti muwotche abs yanu.

Onaninso za