4 e tsamaisa Ariana Grande ho etsa ho boloka lihlomo tsa lithane, ho ea ka mokoetlisi oa hae

Litaba

• Glute Bridge Skull Crusher (aka "The Harley")
• E Emeng Rope Triceps Extension
• Dumbbell T-Phahamisa
• E eme Reverse Cable Fofa
• Tlhahlobo bakeng sa

Ariana Grande a kanna a ba nyane, empa ntlo ea motlakase ea pop ea lilemo tse 27 ha e tšabe ho ea ka thata boikoetlisong - sebini se qeta bonyane matsatsi a mararo ka beke se sebetsa le morupeli ea tummeng Harley Pasternak.

Pasternak, ea sa tsoa phatlalatsa mofuta oa hae o ntlafalitsoeng New York Times buka ea ho pheha e rekisoang ka ho fetisisa 'Mele Reset Diet, e bolela Sebopeho o etella pele Grande ka linako tsa koetliso ea metsotso e 30 ho isa ho e 45 e shebaneng le matla le toning. Tloaelo ea bona e kenyelletsa mekhahlelo e mene ea mantlha ea ho boloka 'mele o kaholimo oa Grande o le matla o bile o leka-lekane: li-crusher tsa glute bridge.

Mme o re tšepe: Le ha e le bonolo, mehato ena ha e bonolo. (Sheba mokhoa oa hae o thata oa ho ikoetlisa oa mmele o tlase bakeng sa bopaki.)

Le ha boikoetliso bona bo ka sebelisoa ho theha potoloho, Pasternak o re hangata o hasanya mekhahlelo ena e mene moetlong oa boithapollo oa Grande beke kaofela. O re: "Re tsepamisa maikutlo 'meleng o kaholimo hang ka beke, empa ho ikoetlisa hohle ha Ariana ho shebana le motsamao o matla o fihlang likarolong tse ngata tsa' mele, ka hona ha ho mohla re khethollang sehlopha se le seng sa mesifa bakeng sa nako eohle." (E amanang: 9 ea Boikoetliso bo Thata ka ho Fetisisa le bo Molemohali bo Tsoang ho Barupeli ba Sebele)

Mekhoa ena e mene ea ho ikoetlisa e shebile mahetla, likhama, lats, li-rhomboids, li-triceps le li-deltoids, ho bolela mokoetlisi. Leha ho le joalo, Pasternak o re o fokotsa biceps e sebetsa le Grande. Oa hlalosa: "Ka ho qoba li-biceps, li-triceps lia fetoha, tse ntle bakeng sa ho ema hantle". "Ho matlafatsa li-triceps tsa hae ho hula mahetla a hae morao, ho mo thusa ho boloka maemo a borena haholo." (E amanang: Mosebetsi oa Koetliso ea Matla bakeng sa Boemo bo Phethahetseng)

Ka tlase, Pasternak o arola metsamao e mene ea boikoetliso ba 'mele oa Grande e le hore o tle o tsebe ho latela hae. Bakeng sa boikoetliso bo bong le bo bong, o khothaletsa ho tlatsa lihlopha tse tharo tsa reps tse 15 haeba u sa le mocha ho phahamisa litšepe. Haeba u ikoetlisa ka matla kamehla, leka lihlopha tse 'nè tsa 20 reps, o re. 'Me haeba u setsebi ka kamoreng ea boima ba' mele, mokoetlisi o fana ka tlhahiso ea ho ikemisetsa ho etsa lihlopha tse hlano ho isa ho tse tšeletseng tsa reps tse 20. Ho sa tsotelehe mofuta oa rep, Pasternak o re o tlameha ho sokola ho qeta sete ka 'ngoe. Sena se lokela ho u thusa ho lekanya boima ba 'mele boo u ka bo sebelisang, oa eketsa. (Bona: Mokhoa oa ho khetha li-dumbbells tsa boholo bo nepahetseng bakeng sa Workout ea hau)

Hopola hore o tla hloka li-dumbbells, hammoho le ropo le li-stirrup li sebetsana le li-pulleys tsa cable. Hape: Mofuthu le ho futhumala ha li thathamisitsoe mona, empa u se ke oa lebala ho li kenyelletsa!

Glute Bridge Skull Crusher (aka "The Harley")

A. Robala u shebane fatše, mangole a kobehile 'me maoto a bataletse fatše. Tšoara sekoti letsohong le leng le le leng 'me u otlolle matsoho, ho boloka manonyeletso a hokahane ka holim'a mahetla. Koba litsoe e le hore li-dumbbells li be haufi le mahlakore ka bobeli a hlooho. Ena ke boemo ba hau ba ho qala.

B. Phahamisa litsoe ho ea holimo ho eketsa triceps ha ka nako e le 'ngoe u tiisa core le ho nyolla letheka ho borokho bo boreleli.

C. Etsa khefu 'me u penya ka holimo ebe u khutlela sebakeng sa ho qala. Ke rep.

E Emeng Rope Triceps Extension

A. Tlanya thapo ho pulley ea thapo. Ema o shebile thapo 'me ue tšoare ka matsoho ka bobeli, u lule u tšoere ka hohle.

B. Itšetleha ka letheka ho itšetleha pele hanyane. Qala ho otlolla likhahla tlase.

C. Kopanya core 'me u tsoele pele ho atolosa litsoe ho fihlela matsoho a otlolohile. Emisa 'me butle u khutlele sebakeng sa ho qala. Ke rep.

Dumbbell T-Phahamisa

A. Tšoara sekoti letsohong le leng le le leng 'me u eme ka maoto ka bophara ba mahetla, matsoho ka mahlakoreng, liatla li shebile fatše. Ena ke boemo ba hau ba ho qala.

B. Ho boloka matsoho a otlolohile, liatla li le tlase, 'me khubung e kenelletse, phahamisa li-dumbbells ka kotloloho kapele ho fihlela li fihla bophahamong ba mahetla.

C. Ho boloka matsoho a otlolohile, a li tlise ka mahlakoreng ka matsoho a ntse a shebile fatše. Khutlela sebakeng sa ho qala, matsoho ka mahlakoreng. Ke rep.

E eme Reverse Cable Fofa

A. Seta li-pulleys tse peli tse shebaneng ka li-handle tse nang le mehele ea bophahamo ba sefuba. Ema lipakeng tsa li-pulley, maoto a arohane ka bophara ba noka.

B. Tšoara letsoho le letona ka letsoho le letšehali le le letšehali ka letsoho le letona e le hore matsoho a tšele e mong.

C. Qala ho hlohlora matsoho ho fihlela a tšoana le lefatše. Tsoela pele ho atoloha ho fihlela mahare a mahetla a koaletsoe hammoho.

D. Khefutsa 'me butle butle u khutlele boemong ba ho qala. Ke rep.

Tlhahlobo bakeng sa