Onani Wopanduka Wilson "Yambitsani Sabata Kumanja" ndi Ena Osiyanasiyana a Turo Flips

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• Momwe Mungasinthire Turo
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Mu Januware, Rebel Wilson adatcha 2020 "chaka chake chathanzi" ndipo adayamba kuthera nthawi yochulukirapo yochita masewera olimbitsa thupi komanso kukonza zakudya zake. Kuyambira pamenepo, wojambulayo akhala akumamatira ku zolingazo, ndikulemba zazithunzi zomwe akupita pa Instagram. Zochita zake zolimbitsa thupi kwambiri zakhala zolimbikitsa kwambiri; wakhala akuphwanya zingwe zankhondo, maphunziro a TRX, ndi masewera olimbitsa thupi a band abs ngati ali NBD. Gawo lake laposachedwa la thukuta: matayala akugwedezeka - zomwe, BTW, zidzakupwetekani inu mukungoyang'ana.

Mu kanema waposachedwa wa Instagram, Wilson adawonetsa mphamvu zake poponya mwachisawawa mphira ngati mphira wamba. "Kuyambira sabata kumapeto," adalemba pambali pa kanemayo. "Yang'anani @chrishemsworth ndi @liamhemsworth ngwazi yaposachedwa kwambiri ku Australia ikubwera!"

Sikuti Wilson adangoyendetsa tayala kasanu motsatizana, komanso adamulola mbendera ya goofball kuti iuluke, akumaliza kuyambiranso ndi dzanja lamanja komanso kuvina kwakung'ono kopambana.

Wophunzitsa wake, Jono Castano, adagawana nawo kanema womwewo patsamba lake la Instagram, ndikulemba kuti anali "wonyada" chifukwa chakuchita bwino kwake. (Wokhudzana: Rebel Wilson Anena Kuti "Sangadikire" Kuti Abwererenso Kuchita Zake Zolimbitsa Thupi)

Ngati kuyesayesa kosatsutsika kwa Wilson mu kanemayo sikunali umboni wokwanira, a Beau Burgau, CSC.S. Zochitazo zimayang'ana minofu yanu yam'mbuyo (aka kumbuyo kwa thupi lanu), kuphatikizapo msana wanu, glutes, ndi hamstrings, akufotokoza. Mumawotchanso pachimake ndikugunda minofu yambiri yokhazikika m'thupi lanu panthawi yomwe tayala likugwedezeka, akuwonjezera. Ponseponse, kulimbitsa thupi kumakuthandizani kuti mukhale ndi mphamvu ndikugwiritsa ntchito mphamvu zanu ndi kupirira, akutero.

Koma musanayese kuphatikizira kusunthaku muzochita zanu zolimbitsa thupi, zindikirani kuti kutembenuza matayala sikuvomerezeka kwa oyamba kumene, akutero Burgau. "Kuponyetsa tayala mozungulira kungaoneke ngati kosavuta, koma ndichinthu chanzeru kuphunzira," akufotokoza. "Zimafunikira kuyeseza, ndipo simuyenera kuchita zolimbitsa thupi pokhapokha mutadziwa bwino fomuyo." (Zokhudzana: Momwe Mungasinthire Fomu Yanu Yolimbitsa Thupi Kuti Ipeze Zotsatira Zabwino)

Musanayese kutembenuza tayala, ndi bwino kuphunzira zina zofunika. Pongoyambira, kuti mumvetsetse makina a kuyendetsa kupyola miyendo yanu, yesani kudziwa makina osindikizira mwendo, akuwonetsa Burgau. Makina osindikizira amiyendo samangokhala otetezeka kwa oyamba kumene, komanso zolimbitsa thupi zolimbitsa thupi zomwe zimayang'ana ma quads, ma glute, ma hamstrings, ana ang'ombe, ndi zina zambiri, zomwe zimakonzekeretsani kuti mufike pazinthu zina zapamwamba (monga tayala flip), akufotokoza Burgau. (Kumbukirani pomwe mwendo wa Jennifer Lopez adasindikiza pafupifupi mapaundi 300 ngati sizinali kanthu?)

Ndimalingaliro abwinonso kukhala omasuka kupanga ma squat ndi ma deadlifts, omwe atha kukuthandizani kuti mukhale ndi mphamvu zoyambira kuchita tayipi, akuwonjezera Burgau. (Zogwirizana: Ntchito Yabwino Yophunzitsa Olimbitsa Thupi)

Kuyang'ana kumtunda ndikofunikiranso, akutero Burgau. Zochita monga zoyera ndi atolankhani zingakuthandizeni kumvetsetsa kusinthana kwa dzanja kofunikira kumaliza tayipi (zambiri pamunsimu), ndikukoka kumatha kuthandiza kulimbitsa mphamvu zakumbuyo zofunika kukwaniritsa kukweza kotere, wophunzitsa akutero. (Zokhudzana: Zifukwa 6 Kukoka Kwanu Koyamba Sikunachitike)

Mukakhala ndi chidaliro ndi mayendedwe ofunikirawa, Burgau akuwonetsa kuti muyambe ndi tayala lopepuka (matayala ambiri amalemera pakati pa mapaundi 400 ndi 600, ndiye yesetsani kutha kwa sipekitiramu yopepuka) ndikukhala ndi wotchi yowongolera kapena yowonera ndikuwongolera mawonekedwe anu ngati pakufunika. Kuchokera pamenepo, pang'ono ndi pang'ono mutha kuyamba kukulitsa kulemera, kuyambira ndikufupikira ndikubwezeretsanso musanakulire, akutero. (Zokhudzana: Kulemera Kwakupepuka vs. Kulemera Kwakukulu — Kodi Muyenera Kugwiritsa Ntchito Motani?)

Mwakonzeka kutsata BAMF yanu yamkati ngati Wilson? Nawa maupangiri a Burgau amomwe mungayendetsere matayala ndi mawonekedwe oyenera.

Momwe Mungasinthire Turo

A. Yambani ndi mapazi okulirapo pang'ono kupingasa m'chiuno.

B. M'chiuno m'munsi ndikugwirapo tayala.

C. Sungani msana wanu kuti musavulale; sungani msana wosalowerera ndale kuti muike katunduyo m'miyendo yanu, osati kumbuyo kwanu.

D. Limbikitsani chifuwa chanu pamwamba pa tayala ndikuyendetsa kutsogolo ndi miyendo yanu, kukulitsa m'chiuno, mawondo, ndi akakolo.

E. Tayalalo likakhala loyima, tembenuzani manja anu ndikukankhira tayalalo mpaka kumaliza.

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