Hailey Bieber Amagwiritsa Ntchito Chigawo Chimodzi Ichi cha Zida Zolimbitsa Thupi Kuti Amupangitse Kulimbitsa Thupi Kwake Kwambiri

Zamkati

• Galu Wakutsika Wokwera Mwendo
• Curtsy Lunge
• Kufikira Kwa Plank
• Onaninso za

Hailey Bieber atha kudziwa kuwoneka bwino nthawi yolimbitsa thupi, koma zida zake zolimbitsa thupi zimaphatikizanso zambiri kuposa ma leggings abwino.

Posachedwa adagunda masewera olimbitsa thupi ndi wolemba ma Maeve Reilly, omwe adagawana nawo thukuta lawo pa thukuta lake la Instagram.

Motsogozedwa ndi mlangizi wa Dogpound Kevin Mejia, Bieber ndi Reilly adachita kukankha abulu angapo-koma ICYMI, kulimbitsa thupi kwa otsikawo kunali ndi zida zolimbitsa thupi zomwe mwina simukadagwiritsapo ntchito: zolemera za akakolo.

Kukankha abulu (kutchulidwa momwe abulu amakankhira miyendo yawo yakumbuyo, FYI) ndi masewera olimbitsa thupi amphamvu omwe amakuthandizani kulunjika kuposa minofu ya m'miyendo yanu ndi glutes, akutero Rocky Snyder, C.S.C.S., mphunzitsi wa mphamvu wa Santa Cruz.

"Anthu ambiri a ku America amathera nthawi yochuluka atakhala m'chiuno," akufotokoza motero. "Kukankha kwa bulu kumangolimbikitsa kuchitapo kanthu kwina (kukulitsa chiuno) kuti zichitike. Pochita bulu kukankha m'manja ndi bondo limodzi, zimalimbikitsanso kutengapo gawo kwa minofu pakati pa nthiti ndi m'chiuno," kutanthauza kuti imatha kugwira ntchito zonse ziwiri pachimakendipo matako ako. (Zogwirizana: Njira 5 Zomangira Zolimba, Zolimba Zomwe Zilibe Chochita Ndi Magulu)

Monga momwe zimakhalira ndi masewera olimbitsa thupi, mawonekedwe oyenera ndi ofunikira, akufotokoza Snyder. Muyenera kuteteza msana wanu, makamaka kumbuyo kwenikweni, kuti usamagwere pansi mwendo ukukwera, akutero. "Cholinga ndikukulitsa pamalumikizidwe amchiuno, osati msana," akuwonjezera. "Ngati msana ukuyenda kwambiri, ndiye kuti umakhala wochita masewera olimbitsa thupi kumbuyo, osati masewera olimbitsa thupi."

Koma masewera olimbitsa thupi ngati kukankha kwa bulu atha kupita nawo pamlingo wotsatira powonjezera zolemera zamakolo mu kusakaniza. Sikuti zimakhala zosunthika komanso zosavuta kuzitengera, koma zolemetsa zamagulu zimakulolani kuti mukhalebe ndikuyenda bwino komanso kuzungulira poyerekeza ndi zida zolemetsa zachikhalidwe, zomwe zimapindulitsa kwambiri pamasewero olimbitsa thupi, Holly Perkins, CSCS. , wolemba waKwezani Kuti Muzitsamira, adatiuza kale. "Chiuno ndi" cholumikizira mpira chomwe chimayenda mbali zonse," adatero Perkins. "Ndikofunikira kulimbikitsa machitidwe ambiri oyenda ndi minofu yayikulu ndi yaying'ono yomwe ikusewera."

Pomwe wolemba masitayilo a Bieber anali kuvala zolemera m'miyendo mwawo, Bieber adatetezedwa pamwamba pamiyendo yake. "Kusiyana kwakukulu pakati pa kulemera kwa bondo m'malo mwa pafupi ndi chiuno ndi kuchuluka kwa minofu ya ng'ombe ndi hamstring," akufotokoza Snyder. "Pamene kulemera kuli pafupi ndi bondo, m'pamenenso minofu ya mwana wa ng'ombe ndi hamstring idzathandiza. Izi zidzachepetsa mphamvu ya ntchito ya gluteal. Kuyandikira kulemera kumakhala kumbuyo kwa bondo, m'pamenenso glutes adzakhala akutali. "

Kumasulira: Ngati mukufuna kuti bulu wanu akukankhakwenikweni gwirani ntchito zolimbitsa thupi, amangirirani zolemera za akakolo ndikukweza anyamata oyipawo mpaka mawondo anu. (Yokhudzana: Ntchito Yoyeserera Matako Yolemera Yolemera Kwambiri)

Sizikudziwika kuti Bieber anali kugwiritsa ntchito zolemera zamiyendo yanji pantchito yake yolimbitsa thupi, koma ngati mukungofuna awiri olimba kuti muyambe, Snyder akutiValeo Adjustable Ankle / Wrist Kulemera (Gulani, $ 18- $ 30, amazon.com), omwe amabwera awiriawiri a zolemera 5-, 10-, kapena 20-mapaundi. Zimasinthidwanso, chifukwa chake mutha kusiyanitsa kuchuluka kwa kulemera kwanu pakuchulukitsa kapena kuchepa kukana, kutengera zolimbitsa thupi kapena kuthekera kwanu.

Mukuyang'ana masewera olimbitsa thupi ena omwe mungachite ndi zolemera zamakolo? Palibe vuto: Snyder akuti ndi mtundu wa zida zochitira masewera olimbitsa thupi, amatha kugwiritsidwa ntchito pafupifupi masewera olimbitsa thupi aliwonse. "Ngati tilingalira cholinga chachikulu cha zolemera za akakolo (kuwonjezera kukana kwakukulu kuposa kulemera kwa thupi kungapereke), ndiye kuti atha kuphatikizidwa ndi kayendedwe kalikonse kamachitidwe ka munthu," akufotokoza. Nawa malingaliro angapo kuti muyambe:

Galu Wakutsika Wokwera Mwendo

Snyder amalimbikitsa kuvala zolemetsa za akakolo pochita yoga yachikhalidwe, yomwe imaphatikizapo kuyamba pansi pa galu, ndiye "kukweza mwendo umodzi [panthawi] pamwamba kuchokera pansi pamwamba pa chiuno." Komabe, ndikofunikira kuwonetsetsa kuti mwadziwa mtundu woyenera wa gululi kale kuwonjezera zolemera za akakolo, akuwonjezera Snyder. "Ndikofunikira kuti mukhale ndi mphamvu komanso kuwongolera thupi lanu lolemera zilizonse masewera olimbitsa thupi musanayambe kuwonjezera katundu wakunja," akulangiza.

Curtsy Lunge

Pazosintha zamiyendo yolimbitsa mchiuno, mufunika kuvala cholemera kuzungulira bondo limodzi ndi cholemera china m'manja mwanu mbali yomweyo, akufotokoza Snyder. "Ndikunyamula mwendo, bwererani kumbuyo kwa thupi momwe mungathere mutatambasula mkono womwewo pamwamba kwambiri."

Kufikira Kwa Plank

Yambani pamalo apulanga, akutero Snyder. "Tengani kulemera kwa akakolo mu dzanja limodzi ndikuyiyika momwe mungathere (motetezeka) kutali ndi thupi [mbali iliyonse]. Kenako gwiritsani ntchito dzanja linalo kuti mubweretse kulemera kwa akakolo pamalo amenewo ndikuyiyika kwathunthu malo osiyanasiyana omwe sangafikiridwe. Kusunthaku kudzasokoneza mgwirizano wanu ndikulimbitsa thupi lanu lakumunsi komanso lakumunsi nthawi yomweyo. "

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