Kusuntha Kumodzi Kwabwino: Isometric Bulgarian Split Squat

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• Isometric Hold Bulgarian Split Squat
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Zina mwazomwe timakumana nazo tsiku ndi tsiku zimadza chifukwa cha kusamvana kwa mthupi, ndi Adam Rosante (wothandizira mphamvu ku New York City komanso wopatsa thanzi, wolemba, ndi Maonekedwe Brain Trust membala), ndi katswiri pokuwonetsani momwe mungawachotsere pamakina anu. (Anapanganso masewera olimbitsa thupi opangidwa ndi mafundewa.)

"Kusuntha kumodzi kumayang'ana thupi lakumtunda komanso lakumunsi nthawi yomweyo kuti likhale lolimba komanso liziyenda bwino ndikukonzanso kusamvana kwa minofu," akutero. (Nawa ma dumbbell ambiri opangidwa kuti akonze zovuta zomwe zimachitika pakati pa minofu.)

"Anthu ambiri omwe ndimawawona amakhala opanda mphamvu imodzi - mwendo umodzi ndi glute ndi zamphamvu kuposa zina - ndipo amakonda kukhala ndi torso yapambuyo komanso yofooka kumbuyo," akutero. Kusuntha kwa Rosante -kuwombera kozungulira ku Bulgaria squat-kumamveka pang'ono ngati mankhwala, koma ndi nyimbo kumapewa anu opweteka komanso kumbuyo kwanu.

"Ndikukweza phazi lanu lakumbuyo, gululi limakukakamizani kuti mugwire ntchito miyendo ndikuyenda palokha; chitani gulu limodzi la magawo awiriwa ndipo mupeza kuti ndi mbali iti yomwe ili yamphamvu kuposa inayo. " Akutero. "Kusunthaku kumatambasulanso ma chiuno ndi akakolo anu pansi, kotero ndi masewera olimbitsa thupi omwe amakupatsirani ndalama zambiri." (Yesaninso: Zochita 5 izi kuchokera kwa Wophunzitsa wa Kim Kardashian)

Sizo zonse: Mu mtundu uwu wa squat yogawanika yaku Bulgaria, mukweza T, koma opanda ma dumbbells. "Finyani masamba anu paphewa ngati kuti mukufuna kuswa mtedza pakati pawo," akutero Rosante. "Izi zilimbitsa minofu yakumtunda kwanu ndikukoka phewa kuti likhale lolunjika."

Yesani ndi zomwe zili pansipa komanso ndi malangizo a Rosante muvidiyo ili pamwambapa. (N'zosavuta? Yesani squat ya shrimp kuti muchepetse mphamvu ya mwendo.)

Isometric Hold Bulgarian Split Squat

A. Imani kutalika kwa mwendo kuchokera pa benchi, sitepe, kapena masewera olimbitsa thupi, moyang'anizana. Lonjezerani mwendo wamanzere kumbuyo kuti phazi lanu likhale pa benchi. ("Mukatsitsa, muyenera kugwera pansi pa chidendene chanu ndi kukanikiza mmwamba. Ngati mukugwera kwambiri ku zala, suntha phazi lakutsogolo patsogolo pang'ono." Zingatenge miniti kuti mupeze. malo okoma.)

B. Kwezerani mikono m'mbali mwa utali wa mapewa ndi zala zazikulu zolozera padenga. Finyani masamba anu paphewa palimodzi ndikulowetsa pachimake kukoka nthiti pansi ndikupewa kugunda kumbuyo.

C. Kugwira malowa ndi thupi lakumtunda, pang'onopang'ono kutsika mpaka bondo lakumbuyo likugwedezeka pamwamba pa pansi. Gwirani pansi kwa masekondi atatu. Yendetsani mpaka pamwamba kamodzi.

Chitani 6 mpaka 8 kubwerera. Sinthani mbali; bwerezani.

Shape Magazine, nkhani ya Novembala 2019

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