Onerani Kate Upton Akumenya PR Pochita Ma Badass Landmine Reverse Lunges

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Kate Upton ndi chirombo mu masewera olimbitsa thupi. Supermodel wakhala akuwonetsa luso lake lolimbitsa thupi, kaya akuphwanya masewera olimbitsa thupi a bootcamp kapena amadziwa luso la mlengalenga. Anakankhira ngakhale mwamuna wake kukwera phiri kamodzi ngati NBD.

Zikuwoneka kuti mu 2020, Upton alibe malingaliro ochepetsera masewera olimbitsa thupi. Adayamba chaka chatsopano ndimapampu oyendetsa mabomba okwirira pansi, monga tawonera muvidiyo yomwe adamuphunzitsa, Ben Bruno.

"@kateupton akuyamba chaka chatsopano ndi phokoso," Bruno adalemba pambali pa kanemayo, ndikuwonjeza kuti mtunduwo udagunda mapaundi a 110 pa bar, PR yatsopano kwa iye. (Zogwirizana: Kuwonera Kate Upton Do 225-Pound Hip Lifts Ndizomwe Mukufuna)

Ngati simukudziwa bwino ma landmine, zida zimakhazikitsidwa ndi maziko okhala ndi chubu chachitsulo chomwe mutha kuyikapo barbell kuti apange lever. Barbell ikakhala mkati mwa chubu, mutha kuwonjezera zolemera, ndipo zida zimakupatsani mwayi wosunthira cholembera kulikonse komwe mungasankhe. Pankhani ya Upton, adaganiza zopanga reverse mapapu. (Ichi ndichifukwa chake lunge kumbuyo ndi imodzi mwazinthu zabwino kwambiri zolimbitsa matako ndi ntchafu zanu.)

Kuphulika kwamapope oyendetsedwa ndi nthaka ndi gulu lalikulu lomwe limathandizira kulimbitsa mphamvu zamiyendo, atero a Beau Burgau, CSC.S., woyambitsa GRIT Training Maine. Kusunthaku kumayang'ana makamaka pa quads pomwe nthawi yomweyo kumapangitsa kuti azikhala okhazikika komanso okhazikika, akufotokoza. Minofu yambiri yachiwiri imagwiranso ntchito, kuphatikiza ma hamstrings, ana amphongo, ndi pachimake, akuwonjezera Burgau. (Zogwirizana: Onerani Alison Brie Aphwanya Masewerawa a Landmine Butt ngati NBD)

Gawo labwino kwambiri? Ndi masewera olimbitsa thupi omwe ali pachiwopsezo chochepa, akutero Burgau. "Mapapo a mabomba okwirira amakulolani kuti muonde popanda kukweza msana wanu," akufotokoza motero. "Imakhala ndi mayendedwe okhazikika ndikukhazikika kwanthawi yonseyi. Ndi mayendedwe abwinobwino kwa iwo omwe alibe chidziwitso chokhala ndi mapapo obwereza." (Zokhudzana: 8 Ubwino Waumoyo Wokweza Zolemera)

Ngati mwalimbikitsidwa ndi mbiri yoyipa ya Upton, Burgau amagawana momwe mungakhalire olimba. Poyamba, akupangira kuti ayambe ndi maluso kapena barbell (ngati chitoliro cha PVC) kuti azolowere mayendedwe onse. Mukakhala omasuka, mutha kusamukira ku bomba lokwirira lokhazikika, akufotokoza motero.

Ponena za kulemera koyambira, Burgau akuti mapaundi 45 ndi abwino kwambiri. Koma ndibwino kuti mukhale opepuka kapena olemera kutengera momwe muliri pakulimbitsa thupi, akuwonjezera.

Potengera ma reps, Burgau amalimbikitsa kuyambira ndi magulu awiri a ma 10-15 reps kuti athandizire kukumbukira minofu. Kenako mutha kukulitsa kulemera kwa mapaundi 5-10 ndikumaliza ma 3 ochepa obwereza (pafupifupi 6-8) kuti muthandizire kukulitsa mphamvu, akutero. "Onjezani izi pazochitika zanu kamodzi pa sabata, ndipo musanadziwe, mudzakhala okwana mapaundi 110," akutero Burgau. (Zokhudzana: 9 mwa Zolimbitsa Thupi Zovuta Kwambiri komanso Zabwino Kwambiri kuchokera kwa Ophunzitsa enieni)

Ngati simukumva kupuma kwamphamvu, pali njira zina zambiri zowonjezeranso mabomba okwirira pantchito yanu. Yesani kulimbitsa thupi kwathunthu kwa ogwira ntchito kumtunda kwa oyamba kumene kuti azitha kugwiritsa ntchito bwino zida izi zosewerera.

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