Wophunzitsa Lana Condor Amagawana Zomwe Amachita-Zolimbitsa Thupi Lathunthu

Zamkati

• Lana Condor Kulimbitsa Thupi Lathunthu
• Dera 1
• Squat yokhala ndi Dumbbell Pamutu Atolankhani
• Squat Jump
• Dumbbell Reverse Lunge
• Kudumpha Lunge
• Dera 2
• Kuyenda kupita ku Plank Push-Up
• Medicine Ball Slam
• Lateral Lunge
• Chingwe Cholumpha
• Onaninso za

Ngati mwakhala mukudzimva kuti simumadzipereka kwambiri pochita masewera olimbitsa thupi kwa miyezi ingapo yapitayi, Lana Condor akhoza kunena. Mphunzitsi wake, Paolo Mascitti, akuti Condor adamuyandikira "atakhala miyezi ingapo yokhazikika," nati akufuna "kumva bwino komanso wamphamvu" kachiwiri. "Ndipo ndi zomwe takhala tikugwirapo ntchito kuyambira nthawi imeneyo," akuuza Maonekedwe. (Yogwirizana: Ino Si Nthawi Yodzimva Woweruzidwa Pazomwe Mungachite)

Mascitti akuti, posachedwapa, wakhala akuphunzitsidwa ndi Condor pafupifupi kanayi kapena kasanu pa sabata. Magawo awo amatha pafupifupi ola limodzi ndipo cholinga chawo chachikulu ndi maphunziro apamwamba kwambiri (HIIT), amagawana nawo. "Timachitanso maphunziro ambiri okana kuphatikiza ndi kayendedwe ka plyometric," akuwonjezera.

Cholinga cha Condor ndikumanga mphamvu zonse, akutero mphunzitsi. Chifukwa chake m'malo mongoyang'ana gawo linalake la thupi tsiku lililonse, Mascitti akuti amaphatikiza mayendedwe apawiri m'mabwalo awo kuti apatse thupi lonse. "Titha kukhala ndi tsiku lomwe tikhala mphindi zochepa pa quads ndi glutes kapena pachifuwa ndi triceps, koma popeza Lana akungofuna kuti akhale wathanzi, cholinga changa ndikumupatsa zolimbitsa thupi moyenera," akufotokoza. (Zokhudzana: Nayi Momwe Ndondomeko Yolimbitsa Thupi Yamlungu ndi mlungu Imawonekera)

Mascitti akuti Condor amayang'ananso kwambiri zopumira masiku pomwe akupitilizabe kuchita masewera olimbitsa thupi. Nthawi zina amatha kudwala mankhwala ochiritsira monga infrared sauna treatment (kutentha kwa infrared kumaganiziridwa kuti kumathandizira pakuyenda magazi ndi kupumula kwa ululu) ndi cryotherapy (kuwonetsa thupi lanu kuzizira kwambiri akuti kumathandizira kupezanso mphamvu kwa minofu), akuwonjezera wophunzitsayo.

"Ndikuganiza kuti kutenga masiku opuma mukawafuna ndikofunikira kwambiri," akutero. "Lana ndi wodziwa bwino zomwe thupi lake limafunikira, ndipo timagwirira ntchito limodzi kuti tipeze mayankho owonetsetsa kuti akupitilizabe kuchita masewera olimbitsa thupi mosalekeza."

Kaya akugwira ntchito yophunzitsa kapena kuchira, Mascitti akuti Condor ndi kasitomala "wamaloto". "Ali pansi, amagwira ntchito molimbika, ndipo chifukwa cha izi, zimapangitsa kuti ntchito yanga ikhale yosavuta," amagawana nawo.

Pezani kukoma kwa thupi la Condor ndi kulimbitsa thupi kwathunthu kopangidwa ndi Mascitti Maonekedwe. Olimbitsa thupiwa ndi oyenera m'magulu onse, koma Mascitti akuwonetsa kuti muzimvera thupi lanu ndikusintha kulikonse komwe kungafune.

Lana Condor Kulimbitsa Thupi Lathunthu

Momwe imagwirira ntchito: Tenthetsani, kenaka yesani zolimbitsa thupi zilizonse zomwe mwapatsidwa kapena nthawi. Bwerezani dera lililonse kanayi.

Zomwe mukufuna: Ziphuphu, chingwe cholumpha, ndi mpira wamankhwala.

Dera 1

Squat yokhala ndi Dumbbell Pamutu Atolankhani

A. Imani ndi mapazi okulirapo pang'ono kuposa kutambasula m'chiuno. Gwirani cholumikizira m'manja monse, kupumula kumapeto kwa cholumikizira pamwamba pa phewa lililonse. Ikani kulemera pamanja ndi zigongono zikuloza pansi.

B. Kusunga chifuwa mmwamba, kutsika mu squat, kukankhira chiuno kumbuyo ndi pansi mpaka ntchafu zifanane ndi nthaka.

C. Limbikitsani mapazi anu pansi ndikuyendetsa miyendo kuti muime. Gwiritsani ntchito kuthamanga kuti mukanikizire ma dumbbells pamwamba, kumaliza ndi biceps ndi makutu.

D. Gwetsani zodulira m'mapewa kuti mubwerere kuti muyambe.

Chitani 15 kubwereza.

Squat Jump

A. Imani ndi mapazi m'lifupi m'lifupi, manja atakutidwa patsogolo pa chifuwa, ndikutsikira pamalo olanda.

B. Kukankhira mmwamba mwamphamvu, kulumpha m'mwamba momwe mungathere. Yendetsani zidendene osati zala. Mukafika, nthawi yomweyo khalani pansi.

Bwerezani kwa masekondi 30.

Dumbbell Reverse Lunge

A. Imani ndi mapazi pamodzi. Gwirani cholumikizira m'manja monse, mitengo ikhathamira mkati.

B. Tengani sitepe yayikulu kumbuyo ndi phazi lakumanja, kusunga chiuno cham'chiuno kutsogolo, chiuno cham'chiuno, ndi ma dumbbells pambali. Kutsika mpaka miyendo yonse ipindike pamakona a digirii 90, ndikusunga chifuwa chachitali komanso pachimake.

C. Dinani pakati pa phazi ndi chidendene cha phazi lakumanzere kuti muyime, kukwera phazi lakumanja kuti mukakumane ndi kumanzere.

Chitani 10 reps. Sinthani mbali; bwerezani.

Kudumpha Lunge

A. Yambani m'malo opindika ndi mwendo wakumanja kutsogolo ndipo miyendo yonse iwiri yopindika pamakona a digirii 90.

B. Gwetsani pansi mainchesi 1 mpaka 2 kuti mupambane ndi kukankha mukadumpha molunjika mmwamba, mutembenuza miyendo musanafike mofewa pamalo olumikizana ndi mwendo wina kutsogolo.

C. Sinthani mbali ndikusuntha mwachangu.

Bwerezani kwa masekondi 30.

Pumulani kwa mphindi imodzi ndikubwereza dera kanayi.

Dera 2

Kuyenda kupita ku Plank Push-Up

A. Imani ndi mapazi kutambalala m'chiuno. Squat, kenaka yendani manja mpaka manja ali pansi pachifuwa, zikhato zitalikirana kuposa m'lifupi mwake mapewa. Limbikitsani ma quads ndi pachimake ngati kuti muli ndi thabwa lalitali.

B. Bwerani m'zigongono mozungulira pamakona a madigiri 45 kuti muchepetse thupi lonse pansi, ndikudikirira mukakhala chifuwa pansi pake.

C. Exhale ndi kukanikiza m'manja kukankhira thupi kutali ndi pansi kuti libwerere ku malo apamwamba, kusuntha chiuno ndi mapewa nthawi yomweyo.

D. Yendani manja kumapazi ndikubwerera poyimirira.

Chitani 12 mobwereza.

Medicine Ball Slam

A. Gwirani mpira wamankhwala ndikuyimilira ndi mapazi kutambalala pang'ono kusiyana ndi mulifupi mwake paphewa.

B. Kanikizani mpirawo mokulira, kenaka muugwetsere pansi poyendetsa mpirawo pansi. Mukamachita izi, tsatirani mpirawo ndi thupi lanu, pewani kupindika m'chiuno, ndipo mutsirize pamalo otsika okhala ndi mutu mmwamba, ndi chifuwa ndikuthira.

C. Gwirani mpirawo koyamba ndikuphulika mmwamba, ndikuyendetsa mpirawo kumtunda ndikukweza thupi ndi mikono yonse.

Bwerezani kwa masekondi 30.

Lateral Lunge

A. Imani ndi mapazi pamodzi ndi manja atagwirana kutsogolo kwa chifuwa.

B. Tengani gawo lalikulu kumanja, nthawi yomweyo kutsikira m'ndende, ndikumera mchiuno mmbuyo ndikugwada bondo lamanja kuti mulondole molunjika molunjika ndi phazi lamanja. Khalani mwendo wakumanzere wowongoka koma osakhoma, ndi mapazi onse akuloza kutsogolo.

C. Kankhirani phazi lakumanja kuti muwongole mwendo wakumanja, ndipo pondani phazi lakumanja pafupi ndi kumanzere kuti mubwerere pomwe adayambira.

Chitani 10 reps. Sinthani mbali; bwerezani.

Chingwe Cholumpha

A. Chingwe chogwirira chimagwira ndi dzanja lililonse, ndikuyamba ndi chingwe kumbuyo kwanu.

B. Sinthasintha zingwe ndi mikono yanu kuti mutsegule chingwe pamwamba. Pamene chingwe chikudutsa mapiko, kudumpha mwa kudumpha zala ndikusiya chingwecho chidutse pansi.

Bwerezani kwa masekondi 30.

Pumulani kwa mphindi imodzi ndikubwereza dera kanayi.

Onaninso za