Ntchito iyi ya Ruth Bader Ginsberg Idzakusokonezani

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Mumadzipangira nokha wachinyamata woyenera? Zonsezi zatsala pang'ono kusintha.

Ben Schreckinger, mtolankhani wochokera ku Ndale, adaipanga ntchito yake kuyesa Khothi Lalikulu ku U.S., a Ruth Bader Ginsburg, wazaka 83, ndipo sanakhale ndi moyo kuti anene izi. Mayi uyu-yemwe wakhala pa Khothi Lalikulu kwa zaka 23, ndipo mwachikondi wapatsidwa dzina loti Notorious R.B.G.G.

Ginsburg, monga oweruza ena ambiri, amaphunzitsa a Bryant Johnson, a Sergeant First Class wazaka 52 wazaka zankhondo zomwe zimagwira mabungwe oweluza milandu mdziko lathu. Kutembenuka, kulimbitsa thupi komwe kumapangitsa kuti mwana wazaka 83 uyu azimenya ndi kovuta kwambiri. Iwalani za aqua-aerobics ndi nyumba yovina yochitira masewera olimbitsa thupi ya Cardio-Ginsburg zitha kukhala zowonjezeranso ku regimen yanu-ngati mungakwanitse. (Dziyeseni ndi ena mwa mphamvu zisanu ndi ziwirizi zolimbitsa thupi zomwe zimakusowetsani zomwe muyenera kudziwa.)

Choyamba, amatentha ndi mphindi zisanu pamalobedwe, kenako mphindi zochepa. Amatsatira ndi makina osindikizira pachifuwa (omwe amakhala pafupifupi mapaundi 60 mpaka 70, yomwe si nthabwala yosasangalatsa). Amasunthira pamakina owonjezera mwendo kuti akagwiritse ntchito ma quads ndikuwonjezera ma curls amiyendo kuti amenye nyundo zake. Chotsatira ndi kutsika kwamphamvu, mizere yokhala pansi, makina osindikizira agulugufe (kapena kuwuluka pachifuwa), ndi chingwe choyimirira.

Kuchoka pamenepo, amapitilira kuchita masewera olimbitsa thupi a mwendo umodzi pa benchi, yomwe, ICYMI, ndi AF yolimba. Mosasamala kanthu, Johnson akunena pamene Ginsburg amaphunzitsa, "Palibe yopuma."

Kenako amapita kukakankhira kosiyanasiyana (OSAKHALA "atsikana", musamale) komanso kukankha kosagwirizana ndi dzanja limodzi pa mpira wamankhwala (mwina thupi lake silinali kuyaka). (Mukufuna kufika pamlingo wake? Yambani ndi zovuta zokankhira mmwamba zamasiku 30.) Kenako cholinga chimafika pachimake ndi mphindi imodzi ndi masekondi 30 a matabwa ndi matabwa am'mbali, ndi kubera ndi kulowetsa m'chiuno mwachikale. kulimbitsa chiuno ndi glutes. Amapanga masinthidwe osiyanasiyana komanso squats pa mpira wa Bosu wozondoka. Pambuyo pake, amatenga ma dumpbells ena a 3-lb kuti amenye ma bicep curls, ma dumbbell wall squats okhala ndi masewera olimbitsa thupi kumbuyo kwake, komanso masewera olimbitsa thupi omwe Johnson akuti ndikofunikira kwambiri: mankhwala a squat-kuponya pa benchi. Mmawu a Johnson, "ngati simungathe kuchita izi, mufunika namwino 24-7." (Zogwirizana: Kodi Ndinu Wokwanira Bwanji?)

Ginsburg nthawi zambiri amakhala ndi chizoloŵezi ichi kawiri pa sabata nthawi ya 7 koloko kumalo ochitira masewera olimbitsa thupi mkati mwa Khothi Lalikulu. Muyenera kukhala mukuganiza, "ayenera kukhala ndi mndandanda wazosewerera wakupha kuti athane ndi zonsezi." Zoona? Amathandizira kulimbitsa thupi kwake ndi PBS NewsHour ... Nanga chiyani china?

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