Shebella Rebel Wilson "Qala Beke ka ho Le letona" ka Li-Flips tse Khahlehang tsa Tire
Litaba
Ka Pherekhong, Rebel Wilson o ile a reha 2020 "selemo sa bophelo bo botle" mme a qala ho ipha nako e eketsehileng ea ho ikoetlisa le ho ntlafatsa lijo tsa hae. Ho tloha ka nako eo, setšoantšisi se ntse se khomarela lipheo tseo, se beha lintlha tse mabapi le tsoelo-pele ea sona ho Instagram. Linako tsa hae tse matla tsa boikoetliso ba 'mele e bile tse khothatsang haholo; esale a sithabetsa thapo ea ntoa, koetliso ea TRX, le boikoetliso ba sehlopha sa ho hanyetsa joalo ka ha ba le NBD. Mofuta oa hae oa mofufutso oa morao-rao: mabili-ao, BTW, a tla u utloisa bohloko ha u ntse u a shebile.
Phatlalatsong ea morao-rao ea Instagram, Wilson o bontšitse matla a hae ka ho lahla hunk ea rabara joalo ka badass e felletseng. "Ho qala beke hantle," o ngotse haufi le video. "Hlokomela mohale oa morao-rao oa @chrishemsworth le @liamhemsworth Australia oa e hlahisa!"
Hase feela hore Wilson o ile a phunya lebili ka makhetlo a mahlano ka tatellano, empa o ile a boela a lumella folakha ea hae ea goofball hore e fofe, a phethela baemeli ba hae ka letsoho le habeli le motjeko oa tlholo.
Mokoetlisi oa hae, Jono Castano, o arolelane video e tšoanang le leqephe la hae la Instagram, a ngola hore o "motlotlo haholo" ka tsoelo-pele ea hae. (Related: Rebel Wilson o re "Ha a Emele" ho Khutlela Kemisong ea Hae e Tloaelehileng ea Boikoetliso)
Haeba boiteko bo ke keng ba latoloa ba Wilson videong e ne e se bopaki bo lekaneng, Beau Burgau, C.S.C.S., setsebi se tiisitsoeng sa matla le maemo le mothehi oa GRIT Training, o re lithaere tsa mabili ke boikoetliso bo matla ba 'mele o bolaeang. Boikoetliso bona bo shebile mesifa ea hau ea morao-rao (aka ka morao 'meleng oa hau), ho kenyeletsoa mokokotlo oa hau, likhahla le mesifa. O boetse o chesa mokokotlo oa hau mme o otla mesifa e mengata e tsitsitseng 'meleng oa hau nakong ea ho fofa ha mabili, oa eketsa. Ka kakaretso, boikoetliso bo u thusa ho haha matla ha u ntse u sebetsa ka matla le mamello ea hau, o re.
Empa pele o leka ho kenyelletsa mohato kemisong ea hau ea ho ikoetlisa, hlokomela hore mabili ha a khothaletsoe bakeng sa ba qalang, ho bolela Burgau. O re: "Ho phethola thaere ho ka 'na ha bonahala ho le bonolo, empa ka sebele ke ntho e ithutoang. "Ho hloka boikoetliso, 'me ha ua lokela ho etsa boikoetliso ntle le haeba u tseba foromo hantle." (Related: Mokhoa oa ho Lokisa Foromo ea Hau ea Boikoetliso bakeng sa Liphetho tse Betere)
Pele u leka ho fetola thaere, ho molemo ho ithuta lintlha tsa motheo. Ho qala, ho utloisisa mekhoa ea ho khanna maotong a hau, leka ho tloaelana le mochini oa khatiso oa leoto, ho fana ka maikutlo a Burgau. Hase feela hore mochine oa khatiso oa leoto o bolokehile bakeng sa ba qalang, empa hape ke boikoetliso bo matla ba 'mele o tlaase bo lebisang li-quads, glutes, hamstrings, manamane, le tse ling, kahoo li u lokisetsa ho ea ho ntho e tsoetseng pele haholo (e kang thaere. flip), oa hlalosa Burgau. (Hopola ha leoto la Jennifer Lopez le hatella liponto tse ka bang 300 joalo ka ha e ne e se letho?)
Hape ke mohopolo o motle ho phutholoha ho etsa li-squats le li-deadlifts, tse ka u thusang ho aha matla a mantlha a hlokahalang ho etsa lebili, ho eketsa Burgau. (Related: The Perfect Strength Training Workout bakeng sa ba qalang)
Ho shebana le 'mele o kaholimo le hona ho bohlokoa, ho bolela Burgau. Boikoetliso bo kang ho hloekisa le ho hatisa ho ka u thusa ho utloisisa ho potoloha ha letsoho ho hlokahalang ho qeta flip ea thaere (ho feta moo ka tlase), 'me ho hula ho ka thusa ho haha matla a morao a hlokahalang ho finyella mofuta ona oa ho phahamisa, ho bolela mokoetlisi. (E amanang: Mabaka a 6 Ho hula ha hao ka lekhetlo la pele ha ho so etsahale)
Hang ha u ikutloa u itšepa ka metsamao ena ea mantlha, Burgau o fana ka tlhahiso ea ho qala ka thaere e bobebe (lithaere tse ngata li boima ba liponto tse 400 ho isa ho tse 600, ka hona, ikemisetsa ho ba le pheletso e bobebe ea sebono) 'me u be le oache ea mokoetlisi kapa ea matheba 'me u lokise sebopeho sa hau ha ho hlokahala. Ho tloha moo, butle-butle u ka qala ho eketsa boima ba 'mele, ho qala ka lihlopha tse khutšoanyane le li-reps pele u phahamisa matla, o re. (E amanang: Litekanyo tse bobebe le tse boima — U Lokela ho Sebelisa Efe?)
Na u se u ikemiselitse ho tsamaisa BAMF ea hau ea kahare joalo ka Wilson? Malebela ke ana a Burgau mabapi le mokhoa oa ho sebelisa lebili le nang le foromo e nepahetseng.
Tsela ea ho Flip a Tyre
A. Qala ka maoto a pharaletseng hanyane ho feta bophara ba letheka.
B. Thepa e tlase le ho tšoara thaere ka tlas'a letsoho.
C. Boloka mokokotlo oa hau ka morao ho qoba kotsi; boloka mokokotlo o sa nke lehlakore e le hore o kenye mojaro maotong a hau, eseng mokokotlong.
D. Tšoaea sefuba sa hau khahlanong le lebili ebe o khanna pele ka maoto, o eketsa letheka, mangole le maqaqailana.
E. Hang ha thaere e batla e otlolohile, potoloha matsoho a hao 'me u sutumelle thaere ho fihlela thaere e phethiloe.