Kate Upton Ali ndi Maluso Ena Ochita Kulimbitsa Thupi

Zamkati

• Onaninso za

Model Kate Upton sikuti amangokongoletsa pachikuto cha chaka chino Masewera Owonetsedwa Nkhani Yosambira, yomwe ndichinthu chachikulu kwambiri mwa iyo yokha, koma nkhope yake ndi thupi lodabwitsa zimapakidwa pa zivundikiro zitatu. * Ndizosangalatsa kwambiri. Koma izi ndizosangalatsa kwambiri: luso lake lolimbitsa thupi. Ndizomveka kuti mitundu yambiri (yamitundu yonse!) Imagwira ntchito molimbika pa masewera olimbitsa thupi, koma sitinazindikire momwe magawo otuluka thukuta a Upton analili mpaka titayang'ana akaunti yake ya Instagram. Ngakhale tikudziwa kuti anthu ambiri amakonda masewera olimbitsa thupi monga nkhonya, kupota, ndi yoga, sitinawone ambiri akulowa mu powerlifting. Mphunzitsi wake, Ben Bruno, amamupangitsa kuti azichita zinthu zazikulu-zomwe sizimangofunika kulimbikira, komanso luso, kuchita bwino komanso nyonga. (Ngati nkhonya ndichinthu chanu, mutha kuchita ngati Masewera Owonetsedwa chitsanzo ndi kulimbitsa thupi kwa nkhonya.)

Titawona zomwe amachita, tidafuna kudziwa: Kodi titha kuchita masewera olimbitsa thupi patokha? A Holly Rilinger, director director a Cyc Studios ndi Nike master trainer, adatipatsa ziwonetsero zonse zomwe Kate wakhala akuchita komanso zomwe muyenera kukumbukira ngati mukufuna kuzichita pamalo anu olimbitsa thupi.

1. KuthandizidwaChimodziArm One Leg Row

Kusunthaku ndikolimba chifukwa kumafunikira kusamala kwambiri. Mwamwayi, mutha kugwiritsa ntchito cholumikizira chowongoka kuti mukhale okhazikika. "Chinthu chachikulu chogwirira ntchito thupi limodzi (mbali imodzi panthawi) ndikuti mwendo kapena mkono umakakamizika kumaliza kusuntha popanda mbali inayo," akutero Rilinger. Izi zikutanthauza kuti simungagwiritse ntchito ziwalo zina za thupi lanu, ngakhale mosadziwa, kukuthandizani kuchita masewera olimbitsa thupi, kuwapangitsa kukhala olunjika kwambiri. "Kusuntha kwa thupi lonseli ndikwabwino kukhazikika m'chiuno mukamagwira ntchito zolimbitsa thupi, ma hamstrings ndi lats," akutero. Ponena za mawonekedwe anu, ndikofunikira kukumbukira kuti zisungire m'chiuno mwanu pansi, msana wanu utagona, ndi kupindika pang'ono mwendo wanu woyimirira. (Nazi zina chifukwa chake muyenera kuchita zolimbitsa thupi limodzi.)

2. Lndi Leg Combo

Ngati mwachitapo masewera olimbitsa thupi kale, mukudziwa kuti atha kukhala ovuta. Ngati simukuzidziwa, mayendedwe awa amaphatikizapo kukweza mbali imodzi ya barbell pomwe inayo ikhazikika pansi. "Kusuntha kwamagawo atatu kumeneku kumangokhudza kukomoka m'chiuno ndi kutsitsa kutsogolo," akutero Rillinger. "Izi zikutanthawuza zinthu ziwiri: mphamvu yapakati ndi kutsindika pa glutes ndi hamstrings." Mwanjira ina, madera omwe mungafune kuwongolera nthawi ina mukamachita masewera olimbitsa thupi. Pochita izi, pali maulendo asanu oyenda mosiyanasiyana: kufa kwa ku Romania, kufa kwanthawi zonse, ndi kufa kwa sumo. "Pa gawo loyamba la masewera olimbitsa thupi padzakhala kuyenda pang'ono kunja kwa chiuno chanu. Kanikizani chiuno chanu kumbuyo mpaka mutamva kutambasula m'chiuno mwanu, ndipo pamene mukukankhira m'chiuno mwanu pobwerera mmbuyo, finyani glutes, "akutero Rilinger. . Kwa chiwonongeko cha ku Romania, barbell ndi mbale siziyenera kugunda pansi. "Magawo achiwiri ndi atatu adzafunika kupindika pang'ono mawondo," akuwonjezera. Chinthu chimodzi choyenera kukumbukira ndi chakuti pamene mukudutsa muzosiyana zilizonse, maganizo anu ayenera kukula pang'onopang'ono.

3. Magulu Otsutsana ndi Barbell Hip Thrusts

"Uku ndikupha mbuyo!" anatero Rilinger. Zokakamira zachikale zachiuno zimangogwiritsa ntchito barbell yokha, koma apa wophunzitsa wa Upton awonjezera gulu lotsutsa pansi pa mapazi ake komanso mozungulira bala kuti ayendetsenso gululo. Chifukwa cha ichi, "muyenera kuyang'ana kwambiri pakuyenda kwathunthu," akutero. Zingakhale zovuta kuti theka lanu lakumunsi likhale lodzaza ndi mlatho, koma ndiye mfundo yake. Mu kanemayu, Upton amaliza kubwereza k 10 asanakwanitse kugwira masekondi khumi. "Izi zikutanthauza kuti minofu imapanikizika kwakanthawi," akufotokoza Rilinger. "Ndi zankhanza koma zothandiza finyani matako pamwamba pa rep aliyense ndikusunga batani lanu m'mimba kuti muteteze msana wanu "

4. Magulu Oyendetsa Bomba Pagombe

Ngati mukulimbana ndi ma squats akutsogolo, pomwe bala ili pamapewa anu patsogolo panu, ma squats olemetsa a benchi awa ndi njira ina yabwino. "Benchi imakupatsani cholinga chapadera chazoyenda," akutero Rilinger, zomwe zitha kukhala zothandiza kwa iwo omwe angoyamba kumene kubisalira. "Nthawi yomwe matako anu agunda benchi mutha kuyendetsanso pomwe mudayambira," akuwonjezera.Chinthu china chachikulu chochitikira ntchitoyi ndi chakuti imagwiritsa ntchito pafupifupi thupi lanu lonse. Zimagwira ntchito zolimbitsa thupi zanu, ma quads, hamstrings ndi core, zonse pamene mapewa, lats, ndi chifuwa zimagwiranso ntchito. (Ngati mwatopa ndi ma squats akale, nayi kusintha kwatsopano kwa squat komwe muyenera kuwonjezera pazolimbitsa thupi zanu.)

5. 1.5 RepMsampha Wopha Bar

Ngati simunawoneko msampha kale, pali mwayi woti pali wina atagona pakona la masewera olimbitsa thupi kwinakwake. Zofera pamatabola ndizowonjezera zabwino kuti mukhale bwino pakufa kwamiyeso, chifukwa sakupanikizani kumbuyo kwanu ndikupangitsa kuti malo oyambira akhale ovuta kulowa. "Kunyamula anthu akufa kwamtundu uliwonse ndi imodzi mwazochita zolimbitsa thupi zathunthu kunjako zikamachitidwa moyenera," akutero Rilinger. Izi zikunenedwa, pali zambiri zoti muzisunga malinga ndi mawonekedwe anu. Rilinger akuti muyenera kukhala ndikumangika kwathunthu mthupi lanu lonse, nsana wathyathyathya, masamba obwezeretsa paphewa ndi chovala choyenera cha m'chiuno, poyambira. (Kuti muwone mawonekedwe anu, werengani zolakwitsa zitatu zomwe mwakhala mukukumana nazo mwina.)

Mu kanemayu, muwona kuti Upton akuchita zonse rep lotsatiridwa ndi "theka" rep, komwe samakulitsa mchiuno mwake pamwamba. "Woyimira theka ameneyu amaphunzitsa ndikugogomezera gawo lamphamvu kwambiri pakayendedwe," akutero Rilinger. "Mukadzaza gawo lofunikira kwambiri la rep pamakhala kuyankha kwakukulu, kumasulira kukhala mphamvu yayikulu." Uku ndi kusuntha kwina kovutirapo komwe muyenera kukhala ndi wothandizira mphunzitsi nthawi yoyamba, koma kupindula kwamphamvu kumakhala koyenera. (Mukufuna zambiri kuchokera kwa Holly? Onani momwe kusinkhasinkha kumagwirizana ndi HIIT mkalasi yake yatsopano yophunzitsira.)

Onaninso za