Momwe Troian Bellisario Anakhalira mu Mawonekedwe Aang'ono Okongola

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Nyengo yachisanu yomwe ikuyembekezeredwa kwambiri Abodza okongola ang'ono yabwerera ndipo ili bwino kuposa kale usikuuno (yoyamba 8/7c pa ABC Family) ndipo sitingathe kudikirira kuti tiwone sewero lamadzi lomwe likuchitika mdziko la Rosewood, makamaka pakati pa Spencer ndi Toby. Kodi adzakonza ubale wawo wovuta?

Chinthu chimodzi ndichotsimikizika, Spencer Hastings wanzeru komanso wowopsa, yemwe adaseweredwa Troian Bellisario, ndi badass. Ndipo wazaka 28 wochita masewera olimbitsa thupi adalemba za chikondi chake pamasewera apamlengalenga pa Instagram. Amapangitsa kuti magawo a ola limodzi awoneke ngati amphepo (komanso opatsa chidwi kwambiri!). Koma musalakwitse, mlengalenga ndizovuta kwambiri ndipo zimatengera wothamanga wodziwa zambiri kuti akwaniritse. Tidalankhula ndi aphunzitsi ake amagetsi a Mark Wildman aku Wildman Athletica kuti adziwe zambiri za mphamvu yake yokoka.

Maonekedwe: Tiuzeni za zolimbitsa thupi zomwe Troian amatanthauza komanso kuti mwakhala mukugwira ntchito limodzi nthawi yayitali bwanji.

Mark Wildman (MW): Takhala tikugwira ntchito limodzi kwa zaka ziwiri tsopano. Zimatengera nthawi yake yowombera, koma ngati tili ndi mwayi titha kuzembera magawo awiri pa sabata. Nthawi yake ndi yochepa kwambiri chifukwa chake tikufunika kuwonjezera maphunziro athu kuti azigwira bwino ntchito momwe angathere. Zomwe akuyang'ana pakali pano ndi za silika zam'mlengalenga ndipo, ngati nthawi imuloleza, azichita nawo masewera olimbitsa thupi odziteteza. Awa onse ndi njira zonse zophunzitsira. Asanabwere kwa ine, anali atachita masewera olimbitsa thupi ku Hollywood omwe adapangidwa kuti apangitse anthu kuwoneka okongola. Ndimaphunzira kuphunzitsa anthu kuti akhale ndi moyo ndikuwaphunzitsa maluso ovuta kwambiri. Sitikuyesera kuti tiziwoneka ngati woyipa; ife tikuyesera kukupangani inu mu umodzi.

Maonekedwe: Kwa iwo omwe sadziwa zambiri zolimbitsa thupi, zimaphatikizapo chiyani?

MW: Ndege ndi njira yabwino yophunzitsira mphamvu yomwe imasunthira thupi mbali zonse momwe mawonekedwe amunthu angayendere, kutengera zochita za kukoka. Zimaphatikizapo njira zosiyanasiyana zokwerera, ma inverts, ndi machitidwe a crocheting omwe amachititsa kuti mapewa agwedezeke ndi mphamvu yapakati, ndi cholinga chachikulu chokhazikitsa kayendedwe ka mlengalenga kuchokera kumayendedwe ang'onoang'ono olamulidwa.

Maonekedwe: Ndege sizowoneka zophweka, zomwe ndi umboni woti Troian ndi woyenera kwambiri! Kodi ndizovuta bwanji kuchita bwino?

MW: Ndege ndiyovuta kwambiri, ngakhale kwa othamanga ambiri apamwamba. Palibe njira zambiri zophunzitsira kapena masewera omwe amakulitsa mphamvu yogwira yomwe imafunikira komanso mphamvu zamapewa zomwe zimafunikira mlengalenga. Kupachikidwa pazigawo ziwiri za nsalu ndi manja anu kwa mphindi zingapo panthawi pamene mukusuntha thupi lanu kudzera muzojambula zovuta ndizofunika kwambiri. Kuti muphunzire, muyenera kukhala ndi mawonekedwe abwino kwambiri.

Maonekedwe: Ndi mtundu wanji wamaphunziro omwe mudayenera kuchita poyambirira kukonzekeretsa Troian kuti apange mlengalenga, makamaka kuti athe kuyang'ana kwambiri kulimba kwake ndi mphamvu yakukoka mwamapewa?

MW: Poyamba tinkagwiritsa ntchito mabelu a clubbell, omwe amaphunzitsa mapewa ndi chogwira kuti asunthire mbali iliyonse atanyamula katundu kuonetsetsa kuti tisawononge mafupa ake panthawi yoyamba ya maphunziro apamlengalenga. Thanzi lake liyenera kukhala lodetsa nkhawa kwambiri, makamaka ndi nthawi yake yovuta yowombera. Kuthamanga kwa Kettlebell ndi squats kumtunda kunapereka mphamvu zowonjezera m'chiuno ndi pachimake kuti amukonzekeretse maphunziro okwera kukwera, ndipo BodyFlow inatilola ife kupanga chinenero choyenda bwino pansi tisanayambe kumuyika mapazi ake a 20 mumlengalenga. Zinali miyezi itatu yamaphunzirowa tisadayambe ngakhale kuphunzira zamlengalenga.

Chidziwitso: Masewerawa ndi a othamanga apakatikati / apamwamba okha. Munthu wodetsedwa sangathe kuchita masewera olimbitsa thupi bwinobwino.

Momwe imagwirira ntchito: Chitani zolimbitsa thupi, zolimbitsa thupi, ndi kuziziritsa monga mwalangizidwa.

Mudzafunika: Kettlebells (opepuka mpaka kulemera kwapakati), mat

Kutentha kwa Mobility-Up

Chitani kusuntha kulikonse kwa mphindi imodzi kuti mutsegule maunyolo a minofu ndikuyenda molingana ndi masewera olimbitsa thupi.

1. Ngamila yosinthasintha: Lowani mu ngamila. Bwezerani dzanja lamanja kuti mugwire chidendene chakumanja. Kwezani mkono wakumanzere pamwamba pomwe mukuyendetsa m'chiuno patsogolo. Kokani chigongono chakumanzere kubwerera pamimba pomwe mukugwetsa m'chiuno. Bwererani ku ngamila ndikubwereza ndi dzanja lamanzere. Pitirizani, kusinthasintha mbali.

2. Kugubuduza ngati mpira

3. Kukwera phiri mozungulira: Lowani pamalo amitengo. Bweretsani bondo lakumanzere kumgongono wakumanja kotero kumanzere kwa nsonga zake pansi. Bwererani kumtengo ndikubwereza ndi bondo lamanja ndi chigongono chakumanzere. Pitirizani, kusinthasintha mbali.

4. Mabwalo awiri apamutu pamutu: Imani ndi kutambasula manja onsewo molunjika pamwamba ndi zigongono zokhoma. Kusuntha mikono pamodzi nthawi imodzi, kunamizira ngati mukujambula mabwalo padenga ndi manja. Sinthani kayendedwe ka mabwalo pambuyo pa masekondi 30.

5. Kuzungulira kwa rock bottom squat: Kuyambira poyimirira, kugwada pansi ndi chiuno chotsika mpaka khosi limakhudza ana amphongo, ndi matako pafupi ndi pansi ndi mchira womangika pansi pa mafupa. Verticalize msana ndikutambasula manja patsogolo panu, mitengo ya kanjedza ikuyang'ana mmwamba. Kokani mapewa mmbuyo ndi pansi. Fikitsani dzanja lamanja kumbuyo ndikuyika kanjedza pansi kumbuyo kwanu ndi zala ndikuyang'ana chakumbuyo. Chitani zomwezo ndi dzanja lamanzere. Bwererani kumalo otsetsereka pansi.

Kulimbitsa thupi

Chitani masewera olimbitsa thupi kwa masekondi 90. Pumulani masekondi 30 ndikubwereza dera kamodzinso.

Kuthamanga kwa Kettlebell

1. Gwirani kettlebell m'manja mwake mutagwira mwamphamvu ndi mapazi kutalika kwake paphewa. Bwerani maondo pang'ono kwinaku mukukankhira m'chiuno kumbuyo, kusunga chifuwa ndikutulutsa thunthu mpaka likufanana ndi pansi. Lolani kettlebell kugwera pakati pa miyendo ndi mikono yokwanira.

2. Kankhirani m'chiuno mopupuluma kwinaku mukufinya. Lolani kufutukuka kwa gululi kuyendetsa kettlebell mpaka kutalika-phewa osadalira minofu yamphamvu kuti igwire ntchitoyi. Lolani belu kuti libwerere pansi.

Basic Aerial Straight-Leg Spinal Rock

1. Khalani ndi miyendo yowongoka patsogolo panu. Gwedezani mmbuyo kwinaku mukuyendetsa miyendo mpaka zala zakumaso zikhudza nthaka.

2. Gwedezani kumbuyo poyambira.

Base Switch

1. Gwirani manja ndi mapazi kuti akhale ngati bokosi.

2. Kusuntha dzanja lamanzere ndi phazi lamanja nthawi imodzi, tembenukani, ndikudutsa phazi lamanja pansi pa mwendo wakumanzere kuti mumalize ndi nkhanu mawondo atawerama ndi matako pafupi ndi nthaka.

3. Bweretsani mayendedwe kubwerera koyambira ndikubwereza ndi dzanja lamanja ndi phazi lamanzere. Pitirizani, kusinthasintha.

Kugwada Kettlebell Single-Arm Overhead Press

1. Gwirani bondo lakumanzere pansi, phazi lakumanja kutsogolo, ndi kettlebell m'dzanja lamanja pamapewa.

2. Chititsani chidwi mukamayang'ana kettlebell pamwamba, ndikutambasulira dzanja lanu lamanja. Pambuyo pa masekondi 45, sinthani miyendo ndi mikono.

Malo Oyendetsa Sitima

1. Imani ndi mapazi limodzi mutanyamula kettlebell yamakilogalamu 6 mpaka 8 mozondoka manja onse awiri (manja ali panyanga ndipo dziko lonse lapansi liri mmwamba). Kubwerera molunjika, kutsikira pansi pa thanthwe pansi pa squat.

2. Gwerani chammbuyo ndikugwedeza modekha pamsana wozungulira. Bweretsaninso pamalo oyambira.

Mtima pansi

Gwirani chithunzi chilichonse kwa mphindi imodzi.

1. Ngamila

2. Kulima

3. Pansi chinkhanira

4. Dzombe la mkono umodzi (masekondi 30 ndi mkono uliwonse)

5. Static m'chiuno flexor kutambasula

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