Demi Lovato's Workout Routine Ndizovuta Kwambiri

Zamkati

• Kuthawira Kwakuya pa Zochita Zolimbitsa Thupi za Demi Lovato
• Demi Lovato Workout Ayenda Kuti Akayese Kunyumba
• Lunge-Kick Kasakanizidwe
• Curtsy ndi Side Kick
• Wood kuwaza squat
• Plank Walk Push-Up
• Burpee
• Nyongolotsi
• Onaninso za

Demi Lovato ndi m'modzi mwa anthu odziwika bwino kwambiri padziko lonse lapansi. Woimbayo, yemwe adafotokozera mavuto ake omwe ali ndi vuto la kudya, kudzivulaza, komanso kudana ndi thupi, tsopano akumupangitsa kukhala wathanzi patsogolo pogwiritsa ntchito jiu jitsu ngati njira yodzimvera ndikukhala pamzere ndi kudziletsa kwake. Njira ina yochititsa chidwi yomwe amaika patsogolo zolimbitsa thupi? Amagwira ntchito masiku asanu ndi limodzi pa sabata kumalo ochitira masewera omwe amakonda kwambiri.

"Awa ndi malo ake otetezeka," Jay Glazer, mphunzitsi wake, komanso mwini wa LA's Unbreakable Performance Center adatero poyankhulana ndi Anthu. "Demi adzakhala pano kwa maola anayi pa tsiku. Ndi malo ake amodzi omwe sakuyenera kukhala katswiri wa pop. Amalankhula zambiri za zizolowezi zake, ndipo izi zakhala chizoloŵezi chake chathanzi. Amayatsa akamalowa. Pano." (Yokhudzana: 5 Times Demi Lovato's Workouts Inspired Us to Hit the Gym)

Mavidiyo pa Instagram a ntchito za Demi Lovato-masewera omenyera nkhondo kapena zina-ndizofunikira #zolinga. Koma kodi kuphunzitsidwa kwa maola anayi patsiku n’kofunika kuti tikhale ndi thanzi labwino? Ndipo kodi palibe chifukwa pomwe ngakhale chizolowezi china chathanzi, monga kukhala wathanzi, chingasinthe?

Kuthawira Kwakuya pa Zochita Zolimbitsa Thupi za Demi Lovato

"Zimadalira munthuyo," akutero a Brian Schulz, M.D., ochita opaleshoni ya mafupa, komanso katswiri wazamankhwala ku Kerlan-Jobe Orthopedic Clinic ku Los Angeles. "Zachidziwikire kuti othamanga amagwira ntchito maola ambiri patsiku chifukwa ndi ntchito yawo, ndipo zili bwino."

Koma, akuwonjezera, othamanga amasiyana ndi ambiri a ife m'njira ziwiri zofunika: Choyamba, iwo ali okonzeka kale, kutanthauza kuti matupi awo amatha kuchita masewera olimbitsa thupi. Ndipo chachiwiri, ali ndi makochi ndi mapulani owonetsetsa kuti sakuchita mopambanitsa ndikudzivulaza okha. Ndipo ziyenera kuzindikirika kuti sizikuwoneka ngati Lovato akukhala wotopa nthawi yonseyi; Amatha maola anayi ndi mayendedwe osiyanasiyana (kuphatikizapo kuchira), chinsinsi chothandizira kuyendetsa nthawi yayitali, atero Dr. Schulz. (Phunzirani momwe mungagwiritsire ntchito masiku ochira kuti mupindule kwambiri ndi zolimbitsa thupi zanu.)

Mutha kudziwa ngati mwawoloka poyang'anira thupi lanu, akutero Dr. Schulz. "Mwinanso muli bwino ngati simumva kuwawa, simukuvulala kwakanthawi, ndipo mumatha kukhala ndi mawonekedwe abwino nthawi yonse yolimbitsa thupi," akufotokoza. Chizindikiro chimodzi chakuti mwakankhira mwamphamvu kwambiri? Ngati mukumva zowawa kwambiri za DOMS (kuchedwa-kupweteka kwa minofu) patatha masiku angapo mutachita masewera olimbitsa thupi-simuyenera kukhala opweteka kwambiri kuti mukumva kupweteka kwambiri. (Kupweteka kwambiri ndi chizindikiro chimodzi chokha chakuchita mopitirira muyeso, onani zizindikiro zisanu ndi zinayi izi kuti muwonetsetse kuti simukuchita masewera olimbitsa thupi.)

Koma pali mbali yakuda pakuchita masewera olimbitsa thupi: kuledzera. (Onani mndandanda wathunthu wazizindikiro.) "Kusiyana kwakukulu pakati pa kungokonda masewera olimbitsa thupi ndikukhala ozolowera kuchita masewera olimbitsa thupi ndichomwe chimakulimbikitsani," akufotokoza Dr. Schulz. "Ngati mukuchita masewera olimbitsa thupi monga njira yochepetsera thupi, kukula, kapena mawonekedwe anu, mutha kukhala ndi vuto."

Ananenanso kuti ngati mukumva ngati "mukufunika" kuchita masewera olimbitsa thupi ngakhale simukumva bwino, kuchita mantha poganiza kuti mukuphonya masewera olimbitsa thupi, kapena kuchepetsa kudya nthawi yomweyo, muyenera kuwonana ndi akatswiri azamisala. .

Demi Lovato Workout Ayenda Kuti Akayese Kunyumba

Paulendo wake wa chaka cha 2015, wophunzitsa Lovato panthawiyo, Pam Christian, adawulula kuti adachita magawo atatu a izi kuti akhale olimba nthawi yayitali. Ngati chizolowezi cholimbitsa thupi cha Demi Lovato cha maola 4+ chikumveka mwamphamvu kwambiri (manja athu onse akwezedwa!), Iyi ndi njira yabwino kwambiri yochitira masewera olimbitsa thupi otchuka.

Momwe imagwirira ntchito: Mukatenthetsa, chitani masewera olimbitsa thupi a Demi Lovato akuyenda pansi osapumula pang'ono pakati pa chilichonse. Yesani kupuma kwa masekondi 60 ndikubwerezanso kawiri pa seti 3.

Zomwe mukufuna: Mabala awiri okhala ndi mapaundi 10 ndi gulu lolimbana kapena chubu.

Lunge-Kick Kasakanizidwe

Zolinga: abs, matako, ndi miyendo

• Imani ndi mapazi otambalala m'chiuno osanyamula cholembera cholemera mapaundi 10 m'manja, mikono ndi mbali.
• Bwererani kumbuyo ndi mwendo wakumanja, mukugwada mawondo onse madigiri 90. (Tsatirani mfundo za mafomu a bonasi.) Pogwedeza chidendene chakumanzere, imirirani mwendo wakumanzere mukamayenda bondo lamanja ndikukankhira mwendo wamanja kutsogolo.
• Bwererani kumbuyo ndikubwereza.

Chitani maulendo 10 mbali iliyonse.

Curtsy ndi Side Kick

Zolinga: abs, matako, ndi miyendo

• Imani ndi mapazi motalikirana mapewa m'lifupi, mikono yopindika mbali. Lunge mwendo wakumanja diagonally kumbuyo, kuwoloka kuseri kwa mwendo wakumanzere, ndi kutsika mu curtsy.
• Imani pa mwendo wakumanzere mukamayendetsa mwendo wamanja molunjika kumanja. Bwererani pamalo okhota ndikubwereza. (Zokhudzana: Momwe Mungadziwire Zofunika 4 Zoyambira)

Chitani maulendo 10 mbali iliyonse.

Wood kuwaza squat

Zolinga: mapewa, abs, obliques, butt, ndi miyendo

• Tsimikizani mosamalitsa mbali imodzi ya gulu lotsutsa pa mwendo wa sofa kapena pamalo olimba. Imani, phazi m'lifupi m'lifupi, mbali yanu yakumanzere ndi sofa ndikugwira mbali ina ya gulu m'manja onse, zibakera ndi chiuno chakumanzere (chokerani pa band kuti musachedwe).
• Squat, ndiye imirirani pamene mukukokera gululo molunjika kumanja, ndikuzungulira torso kumanja. Bwererani ku squat.

Chitani maulendo 10 mbali iliyonse.

Plank Walk Push-Up

Amayang'ana abs ndi chifuwa

• Imani ndi mapazi kutambasula m'chiuno, kenako kutsogolo kuchokera m'chiuno ndikuyika mitengo ya kanjedza pansi patsogolo pa mapazi.
• Yendetsani manja patsogolo mpaka thupi lili pamalowo, kenako ndikulimbikitseni. Yendani manja kumbuyo kumapazi kuti mubwererenso kuyamba.

Chitani 10 reps.

Burpee

Amalimbitsa mapewa, chifuwa, kumbuyo, abs, matako, ndi miyendo

• Imani ndi mapazi kutambasula m'chiuno, kenako nkugwada ndikuyika mitengo ya kanjedza pansi patsogolo pa mapazi.
• Lumphani mapazi kubwerera m'malo a thabwa, kenaka kulumpha mapazi kumanja kachiwiri ndikuyimirira. Lumphani mmwamba, kufikira mikono pamwamba. Landani ndi mawondo mutawerama pang'ono ndikubwereza. (Zogwirizana: Momwe Mungapangitsire Burpee Kukhwima-kapena Kupepuka)

Chitani 10 reps.

Nyongolotsi

Okhazikika abs

• Gona pansi, mawondo akugwada, mapazi atapindika, ndikugwira manja mopepuka m'makutu, mivi kumbali.
• Dulani mmwamba ndiye pansi.

Chitani 20 reps.

Onaninso za