Kate Upton Amayimba Mphamvu Yolimbitsa Thupi Lake ndi This Small Tweak

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Pakadali pano, mukudziwa kuti Kate Upton ~ amakonda ~ kukweza zolemetsa. Supermodel ilibe vuto kuphwanya chilichonse kuchokera ku mapapo a 110-pounds landmine mpaka 80-pounds single-leg Romanian deadlifts. Nthawi ina adakankhira mwamuna wake kukwera phiri (wamba).

Chosangalatsanso ndichakuti Upton sanataye mphamvu pantchito yake yokhazikika. Akupitilizabe kuphunzitsa (kutali) ndi mphunzitsi wotchuka Ben Bruno, yemwe nthawi ina adatcha Upton "nyama" chifukwa cha kudzipereka kwake. (Kumbukirani: Zochita zanu zolimbitsa thupi siziyenera kukhala zamphamvu ngati za Upton panthawi ya COVID-19. Ino si nthawi yodziimba mlandu pakuchita masewera olimbitsa thupi.)

Sabata ino, Bruno adagawana nawo kanema wamaphunziro awo aposachedwa, pomwe adawonetsa kulimba kwa masewera olimbitsa thupi a Upton ndikumangirira m'chiuno. Kanemayo akuwonetsa Upton akumaliza zolimbitsa thupi zisanu ndi chimodzi mwendo uliwonse ndi bala la 205-mapaundi. "Ndizolimba kwambiri," a Bruno adalemba pambali pa kanemayo. "Uku ndi kulemera konse komwe ali nako kunyumba." (Zokhudzana: Momwe Mungapangire Kuponya kwa Hipbell ndi Chifukwa Chomwe Muyenera)

Kumbukirani, Upton sanachite bwino izi usiku wonse. Kwa miyezi ingapo yapitayi, wakhala akuyesetsa kuti azikhala omasuka kuchita masewera olimbitsa thupi nthawi zonse ndi kulemera komweko, Bruno adalemba positi. Pokhapokha Upton atakwanitsa kumaliza kubwereza 15 mosavuta pomwe Bruno adaganiza kuti inali nthawi yoti amalize maphunziro ake osakhazikika, adalemba. (Zokhudzana: Zomwe Muyenera Kudziwa Zokhudza Eccentric, Concentric, ndi Isometric Exercises)

Bruno adalemba. "Ndikulingalira kuti pafupifupi 75% ya kulemera kuli mwendo wapafupi kwambiri ndi thupi, koma mwendo winawo umakhazikika pang'ono ndikupangitsa kuti baralo lisakwere." Izi zimakuthandizani kuti mugwiritse ntchito "zolemera kwambiri" pa mwendo wogwira ntchito kuposa momwe mungagwiritsire ntchito ndi ntchafu zowona za mwendo umodzi, adatero.

Kuphatikiza apo, kukhalabe ndi mawonekedwe abwino pakukankhira m'chiuno mokhazikika ndikosavuta kuposa kutero ndi ntchafu ya mwendo umodzi, adawonjezera Bruno. Pakukoka mwendo umodzi, mwendo umodzi kwathunthu pansi, zomwe zitha kuyika zovuta zapansi pamunsi panu, adalongosola. "Anecdotally, kuyimitsidwa komwe kumathandizira kumathandizira kuti tisapitirire kuchuluka kwa msana, zomwe zikutanthauza kupsinjika kwa glutes (komwe tikufuna) komanso kupsinjika m'munsi," adalemba. (Yokhudzana: Konzani Fomu Yanu Yolimbitsa Thupi Kuti Mukhale Ndi Zotsatira Zabwino)

Ngati mukuyang'ana mwatsatanetsatane zamasewerawa, Bruno adagawana nawo kanema wamaphunziro a ntchafu zokhazikika mu 2018.

M'chigawocho, akufotokoza kuti kupindika kwa mchiuno kumafunikira mawonekedwe ofanana ndi mikwingwirima yanthawi zonse, koma, ndimapazi oyenda. Chidendene cha phazi limodzi chimayenera kukhala chofanana ndi chala china, akutero. Choncho, ngati mukufuna kuyambitsa mwendo wamanja, mudzagwedezeka kutsogolo kwa phazi lanu lakumanzere kuti chidendene chamanzere chigwirizane ndi chala chakumanja, ndipo chala chakumanzere chikhale chokwezeka. Kuti mutsegule mwendo wakumanzere, mudzagwedeza phazi lanu lakumanja kutsogolo ndi chidendene chakumanja molingana ndi chala chakumanzere, chala chakumanja chikwezeke. "Mukumva pambali ndi chidendene chanu pafupi kwambiri ndi matako anu," adalongosola Bruno.

Pomaliza ntchito yake ndi Upton, Bruno adatenga kamphindi kuti asamangoyamikira ntchito yake "yolimbikira nthawi zonse" pophunzitsa pamodzi komanso kufuula kwa galu wa Upton Harley, yemwe ndi mnzake wothandizira kwambiri padziko lonse lapansi.

Bruno adalemba kuti: "Amakhala pamasewera aliwonse amathandizira kuwonetsetsa kuti Kate akugwiritsa ntchito mawonekedwe abwino."

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