Mlembi: Eric Farmer
Tsiku La Chilengedwe: 8 Kuguba 2021
Sinthani Tsiku: 15 Disembala 2024
Anonim
Mphunzitsi wa Gal Gadot ndi Michelle Rodriguez Amagawana Zochita Zake Zomwe Amakonda Zopanda Zida - Moyo
Mphunzitsi wa Gal Gadot ndi Michelle Rodriguez Amagawana Zochita Zake Zomwe Amakonda Zopanda Zida - Moyo

Zamkati

Palibe chinthu ngati njira imodzi yokhayokha pankhani yolimbitsa thupi, koma ndibwino kuganiza kuti kulimbitsa thupi koyenera Wonder Woman mwiniyo kungakhale njira yabwino kuti aliyense aganizire. Gal Gadot, nyenyezi ya ngwazi zapamwamba komanso okonda thanzi labwino, amadalira maphunziro ake kwa munthu m'modzi: Magnus Lygdback, wophunzitsa komanso katswiri wazakudya nawonso ali ndi udindo wopangitsa Ben Affleck kukhala womenyera nkhondo. Justice League komanso kulimbikitsa ma A-listers kuphatikiza Katy Perry ndi Harry Styles m'malo ochitira masewera olimbitsa thupi.

Chilimwe chino, Lygdback akugwirizana ndi Michelob ULTRA kulimbikitsa anthu omwe sali otchuka kuti ayambe kugwira ntchito pogwiritsa ntchito pulogalamu yotchedwa ULTRA Beer Run, yomwe imalola ochita masewera olimbitsa thupi kuti azitha kupeza ndalama pamakilomita awo, ma squats, matabwa, ndi zina za zakumwa zaulere zaulere - zimamveka ngati kupambana- kupambana. Ndipo pansipa, amagawana nawo masewera olimbitsa thupi omwe amapangidwira aliyense amene akufuna kuwonjezera zochita zawo ndi mphamvu ya Wonder Woman-esque.


"Uku ndikulimbitsa thupi kwathunthu - palibe zida zofunikira - zomwe zingachitike kulikonse ndi malo okwanira kuti muziyenda," akutero a Lygdback. "Ogwira nawo ntchito awa ndi okhudza kuphunzitsana ndi kuthandizana wina ndi mnzake. Siyo nkhondo pakati pa inu ndi mnzanuyo. Muyenera kuyika zovuta zambiri momwe mungafunire koma kumbukirani kuti sizokhudza kupambana! Ndicho chinsinsi cha kulimbitsa thupi kwa anzanu." (Zokhudzana: Chifukwa Chomwe Kukhala ndi Bwenzi Lolimbitsa Thupi Ndi chinthu Chabwino Kwambiri)

Takonzeka kupeza wamphamvu wanu? Gwiranani ndi mnzanu ndikuyamba ntchito yolimbitsa thupi motsogozedwa ndi anthu otchuka, yopangidwa ndi akatswiri, yopanda pake.

Palibe-Zida Zogwirira Ntchito Mnzanu

Momwe mungachitire: Chitani kusuntha kulikonse mu gawo loyamba la kuchuluka kwa ma reps omwe awonetsedwa. Bwerezani kuzungulira kokwanira katatu ndi mphindi imodzi yopuma pakati pa kuzungulira. Kenako, pitani kudera lotsatira ndikubwereza. Chidziwitso: Mukamachita masewera olimbitsa thupi limodzi ndi mnzanu, sikuti machitidwe onse amafuna kuti mnzake athe.


Zomwe mukufuna: Nada, ndizomwe zili choncho.

Dera 1

Kuyenda Lunge

AImani ndi mapazi phewa-m'lifupi padera.

B. Pita patsogolo ndi phazi lakumanja ndikugwada pa ngodya ya 90-degree, ndikubwera kutsogolo.

C. Kankhani ndi chidendene chakumanja kuti mubwerere pamalo oima. Bwerezani, kupita patsogolo ndi phazi lamanzere. Pitirizani kusinthasintha miyendo pamene "mukuyenda" patsogolo.

Chitani 20 kubwereza kwathunthu; 10 mbali iliyonse.

Manja Akuwomba ndi Knee Tuck

A. Yambani pamalo okwera kwambiri, ndi kanjedza pansi molunjika pansi pa mapewa, pakati pawo. Othandizana nawo ayenera kuyang'anizana.

B. Fikirani dzanja lamanzere kudzanja lamanja la okwatirana asanu. Pamene mukufika kutsogolo kwa mkono wakumanzere, ikani bondo lakumanja pachifuwa kuti mugwire pakati.

C. Bwezeraninso dzanja ndi phazi. Bwerezani mbali inayo, kutambasulira dzanja lamanja kutsogolo ndikukweza bondo lamanzere. Pitirizani kusinthana.


Chitani 20 reps.

Hollow Hold

A. Gonani kumbuyo muli ndi ziboda zogwirira ntchito komanso matako otetezedwa kumbuyo.

B. Tambasulani manja anu onse pamwamba, ma biceps ndi makutu, ndikutambasula miyendo. Sungani miyendo yonse pamwamba pa pansi. Kanikizani pansi kubwerera pansi.

Gwirani kwa masekondi 45.

Dera 2

Osewera pamasewera

A. Imani ndi mapazi m'lifupi m'lifupi. Sinthani kulemera kwa mwendo wakumanzere, pindani bondo kuti mutsike m'chiuno mainchesi pang'ono ndikuwoloka phazi lakumanja kumanzere, ndikuwuluka pansi.

B. Kankhirani kupyola kumanzere ndikumenyera kumanja, mutatsetsereka pang'ono ndi mwendo wakumanja wopindika, gwedezani phazi lakumanzere kumbuyo kwake.

C. Imani kaye, ndiyeno bwerezaninso kuyenda, nthawi ino mukukankhira ndi mwendo wakumanja ndikutera kumanzere. Pitilizani "kutsetsereka" kumanja kumanzere.

Kodi 20 reps okwanira; 10 pa mbali.

Wilibala

A. Yambani pamalo okwera kwambiri ndi kanjedza pansi.

B. Khalani ndi mnzanu kuti agwire akakolo anu, kukweza miyendo yanu kumtunda wa m'chiuno. Manja anu azikhala pansi.

C. Yendani manja patsogolo, osasunthika pakati komanso osayenda mwachangu kwambiri. Kuyika kanjedza kulikonse ndi rep. Chitani mobwerezabwereza 20 musanasinthe malo ndi mnzanu.

Chitani 20 reps.

"Sled" Partner Push

A. Yang'anani nawo, ndikuyika manja pamapewa awo ndikutsamira mwa iwo pakona ya digirii 45.

B. Pitani patsogolo pamene akukukanizani, pogwiritsa ntchito thupi lawo lakumunsi ndi pachimake kuti akhale olimba komanso owongoka. Pitani patsogolo momwe mungathere kwa masitepe 20 musanasinthe malo ndi mnzanu.

Chitani 20 reps.

Dera 3

Bokosi Kankhani ndi Kasinthasintha

A. Nkhopeni naye mwendo wakumanzere kutsogolo, ndi wakumanja kumbuyo, ndi mawondo onse opindika pang'ono. Mukhala Mnzake 1. Mnzanu 2 akuyenera kuwonetsa momwe mumaonekera komanso momwe mumakhalira.

B. Gwirani Dzanja lamanja la Partner 2 Wothandizira 1 amakoka chigongono chakumanzere kumtunda kwa phewa, ndikupanga chibakera ndi dzanja, ngati akukonzekera kutulutsa muvi pauta. Mnzake 1 akutambasulira dzanja lamanja kutsogolo, komanso kutalika kwa phewa, kuti agwire dzanja lamanja la Partner 2. Manja a 2 a manja akuyenera kuwonera anu.

C. Pogwiritsa ntchito manja olumikizidwa kumanja, Partner 1 imakankhira pomwe Partner 2 ikana, ndikupangitsa kukana komanso kusamvana pagulu lomwe likukankhira; sinthasintha m'chiuno pamene mukukankhira. Kankhani mpaka mkono wakumanja wa Partner 1 utalikidwe ndipo mkono wa Partner 2 wapindika.

D. Kenako Partner 2 akukankha pomwe Partner 1 akukana. Izi zimapanga mtundu wa macheka kuyenda.

Kodi 20 reps okwanira; 10 mbali iliyonse.

Kokani Kumbuyo ndi Kuzungulira

A. Nkhopeni naye mwendo wakumanzere kutsogolo, ndi wakumanja kumbuyo, ndi mawondo onse opindika pang'ono. Mukhala ngati Mnzanu 1. Wokondedwa Wachiwiri ayenera kuwonetsa momwe mumaonera.

B. Gwirani dzanja lamanja la mnzanu ndi dzanja lamanja. Mikono yakumanzere ya anzawo ndi yaulere ndipo amakwezedwa mpaka kutalika kwa phewa.

C. Zofanana ndi kayendetsedwe ka macheka m'mbuyomu, Partner 1 amabwezeretsa dzanja lamanja kumbuyo (monga pokonzekera kuyambitsa muvi) pomwe Partner 2 amalimbana ndi kukoka kuti pakhale zovuta. Tembenuzani m'chiuno pamene mukukoka.

D. Sinthani; pomwe Partner 2 akubwerera, Partner 1 imakana.

Kodi 20 reps okwanira; 10 mbali iliyonse.

Lateral Kwezani

A. Yang'anani ndi mnzanu ndi manja kumbali yanu. Lonjezerani manja anu onse mbali, kutalika kwa phewa.

B. Muuzeni mnzanuyo kuti akweze manja anu modekha mukamakweza kumbali, ndikuyimilira paphewa. . kwezani iwo molunjika. Bwerezerani maulendo 15, kenako musinthe malo ndi mnzanu.

Chitani 15 kubwereza.

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