Vanessa Hudgens Anagonjetsa Kulimbitsa Thupi Kwambiri Patatha mwezi umodzi kuchokera ku Gym

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Vanessa Hudgens amakonda masewera olimbitsa thupi abwino. Yendetsani mwachangu kudzera pa Instagram ndipo mupeza makanema ambiri azomwe amachita zolimbitsa thupi (onani: khoma lozungulira) ndikuvina pakati ndikumwetulira pankhope pake. (Cholemba cham'mbali: Zovala zake zolimbitsa thupi nthawi zonse zimakhalapo, nawonso.)

Mu Instagram yomwe adalemba thukuta lake laposachedwa, woimbayo adavomereza kuti posachedwa adatenga "pafupifupi mwezi" atachita masewera olimbitsa thupi. Ngakhale panali nthawi yopumira, makanema omwe ali patsamba lake akuwonetsa kuti Hudgens anali wokondwa kubwereranso.

Makanema akuwonetsa Hudgens atavala Terez's Lime Python DuoKnit Sports Bra (Buy It, $75, terez.com) ndi ma leggings ofananira (Buy It, $115, terez.com) akuyambiranso maphunziro ake ku Dogpound, situdiyo yolimbitsa thupi yomwe amakonda kwambiri anthu otchuka ngati Ashley Graham. , Shay Mitchell, ndi Hailey Bieber. Pomwe Hudgens amawoneka ngati akuphulika akuchita masewera olimbitsa thupi ndi bwenzi lake Georgia Magree, adavomereza pamndandanda wa zomwe adalemba kuti "akuvutika" panthawi yolimbitsa thupi. "Buuuut njira yokhayo yobwererera ndikuchita," adalemba.

Mu kanema woyamba mwa atatu, Hudgens amalimbana ndi magulu ena otsutsa amalumphira ndi reverse hopscotch. Ntchitoyi ndi yovuta momwe imamvekera, ndipo mutha kumuwona Hudgens akupukusa mutu ndikuseka mwanthabwala mphunzitsi wake, Julia Brown, pakati pa reps. "Ndinakhumudwa kwambiri ndi @thrivewithjulia chifukwa chodumpha," a Hudgens adayankha moseka m'mawu ake. (Ngati ndinu m'modzi mwa ochepa amene amakonda kulumpha kulimbitsa thupi, muyenera kuyesa burpee-wide jump-bear crawl combo.)

Kudumpha kwakukulu, ngati simukudziwa, ndi masewera olimbitsa thupi, amtima, komanso ma plyometric omwe amayang'ana kwambiri ma quads anu, atero a Beau Burgau, CSC.S., mphunzitsi wamphamvu komanso woyambitsa GRIT Training. Kusunthaku kumagwiritsanso ntchito ana anu amphongo, nyundo, ndi kusintha kwa mchiuno, koma mpaka ku sekondale, akutero wophunzitsayo. Powonjezera gulu lotsutsa ndi reverse hopscotch, komabe, mumaphatikizanso gluteus medius (minofu yooneka ngati nkhumba pafupi ndi kunja kwa chiuno chanu yomwe imalanda ndikuzungulira mwendo wanu mkati), akufotokoza Burgau. Momwemonso, thupi lanu lonse lakumunsi lidzamva kutentha panthawiyi. (Zogwirizana: Zochita Zokweza 8 Zomwe Zimagwira Ntchito)

Ngati izi zikuwoneka ngati chikho chanu cha tiyi ndipo mukufuna kuyesa kuyenda kunyumba, Burgau akugogomezera kufunikira kosunga mawonekedwe. "Mukuchita kudumpha kwakukulu ndi gulu lotsutsa, mukufuna kuonetsetsa kuti mawondo anu sakulumikizana," akutero. "Kuti mupewe kuvulala, mukufuna kuyambitsa gluteus medius yanu kuti mugwetse mawondo anu kuti akhalebe pamwamba pa zala zanu." Ngati mukuvutikira kuti izi zichitike, Burgau akulimbikitsa kuti muchepetse kukana kwa gulu lanu kapena kusiyiratu. (Yokhudzana: Konzani Fomu Yanu Yolimbitsa Thupi Kuti Mukhale Ndi Zotsatira Zabwino)

Ndikofunikanso kukumbukira kubwera kwanu m'malingaliro, akuwonjezera wophunzitsa. "Mukufuna kutsika pansi komanso mofewa, osagwetsa mapazi anu pansi," akutero. "Ganizirani zodzikweza mukamatsetsereka kuti musalembetseko ziwalo zanu mosafunikira."

Mu positi yake, Hudgens adagawananso kanema yemwe adamuwonetsa akuchita masewera olimbitsa thupi a lamba wotsutsa. Zochitazo zimaphatikizapo kuvala lamba wothira womwe umaphatikizapo tcheni chomwe mungalumikize barbell kapena, mu nkhani ya Hudgens, gulu lotsutsa kuti likulitse kukula kwa matumba olemera, ma dipsi, ndi zina zambiri.

Mu mtundu wa Hudgens wolimbitsa thupi, kukokera gululo kuchokera pansi kumawonjezera kukana kwa squat poyambitsa gluteus maximus (minofu yayikulu kwambiri mu glutes ndi, ICYDK, thupi lanu lonse), akufotokoza Burgau. Kuphatikiza pakupatula minofu yamtunduwu, mayendedwe amafunika kuti mukhazikitse maziko anu ndi ma quads kuti mukhale olimba komanso okhazikika, akuwonjezera wophunzitsayo. (Ichi ndichifukwa chake mphamvu yayikulu ndiyofunika kwambiri.)

Kwa anthu ambiri, zonse zomwe Hudgens adagawana sizophweka. Koma Burgau akuti mwina adasinthana zolemera kuti amuthandize kuti abwerere m'zinthu zomwe amachita. "Ngakhale mulingo wolimba wa Hudgens, simungathe kupita kunja mutapuma tchuthi cha mwezi umodzi kuti mugwire ntchito," akufotokoza. "Magulu otsutsa amatha kukhala othandiza kwambiri pakubwezeretsanso zinthu. Iwo amakhululukira pang'ono ponyamula thupi lanu mwadongosolo ndipo ndi njira yosavuta, koma yothandiza kwambiri yogwirira ntchito kuti mubwezeretsenso kapena kumanga mphamvu zanu." (Zambiri apa: Ubwino wa Ma Resistance Band Adzakupangitsani Kuganiziranso Kaya Mukufuna Zolemera)

Kugwa panjira yolimbitsa thupi ndibwinobwino. Ngati mukuyang'ana njira zobwereranso mu poyambira ngati Hudgens, nayi njira yokuthandizani kuti muchepetseko ntchito popanda kutaya chidwi kapena kuwonongeka.

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