Hailey Bieber Siv Ib Daim Ntawm Cov Khoom Siv Gym Ua Rau Nws Lub Taub Hau Ua Haujlwm Ntau dua

Zoo Siab

• Downward Dog nrog ceg tsa
• Curtsy Lunge
• Plank ncav cuag
• Ntsuam xyuas rau

Hailey Bieber tej zaum yuav paub yuav saib zoo li cas thaum ua haujlwm, tab sis nws cov khoom siv dag zog suav nrog ntau dua li tsuas yog ntxim hlub ua khub ntawm leggings.

Nws tsis ntev los no ntaus lub gym nrog nws tus stylist Maeve Reilly, uas tau qhia cov clips ntawm lawv hws sesh ntawm nws Instagram Dab Neeg.

Raws li kev taw qhia ntawm Dogpound tus kws qhia Kevin Mejia, Bieber thiab Reilly tau ua yeeb yam ntawm nees luav ncaws pob - tab sis ICYMI, duo lub cev ua haujlwm qis suav nrog ib qho khoom siv ua haujlwm uas koj yuav tsis tau txiav txim siab siv: pob taws hnyav.

Kev ncaws pob (npe npe tom qab txoj kev nees luav ncaws lawv ob txhais ceg, FYI) yog cov kev tawm dag zog muaj zog uas pab koj lub hom phiaj ntau dua li cov leeg ntawm koj ob txhais ceg thiab glutes, hais tias Rocky Snyder, C.S.C.S., Santa Cruz-based cob qhia lub zog.

"Cov neeg Amelikas feem ntau siv sijhawm ntau dhau los zaum hauv lub duav," nws piav qhia. "Tus nees luav ncaws tawm tsuas yog ua qhov tsis sib thooj (txuas ntxiv ntawm lub duav) kom tshwm sim. Los ntawm kev ua tus nees luav ncaws ntawm ob txhais tes thiab ib lub hauv caug, nws tseem txhawb kom muaj kev koom tes ntau dua ntawm cov leeg ntawm cov tav thiab lub duav," txhais tau tias nws tuaj yeem ua haujlwm ob leeg koj corethiab koj qab. (Muaj feem cuam tshuam: 5 Txoj Hauv Kev Los Ua Kom Loj dua, Muaj zog Glutes Uas Tsis Muaj Dab Tsi Ua Nrog Squats)

Ib yam li kev tawm dag zog, daim ntawv tsim nyog yog qhov tseem ceeb, piav qhia Snyder. Koj yuav xav khaws koj tus txha nraub qaum-tshwj xeeb tshaj yog sab nraub qaum-los ntawm kev poob qis thaum ceg nce, nws hais. "Lub hom phiaj yog txhawm rau txuas ntxiv ntawm lub duav sib koom ua ke, tsis yog ntawm tus txha nraub qaum," nws hais ntxiv. "Yog tias tus nqaj qaum txav mus ntau dua, tom qab ntawd nws dhau los ua qoj ib ce rov qab, tsis yog siv lub pob tw."

Tab sis kev tawm dag zog zoo li nees luav tuaj yeem yooj yim coj mus rau qib tom ntej los ntawm kev ntxiv pob luj taws rau hauv qhov sib xyaw. Tsis tsuas yog lawv muaj ntau yam thiab yooj yim coj mus-mus, tab sis qhov hnyav ntawm pob taws kuj tseem tso cai rau koj tswj hwm ntau yam kev txav thiab kev sib hloov piv rau cov cuab yeej hnyav ib txwm, uas tshwj xeeb tshaj yog muaj txiaj ntsig zoo rau kev tawm dag zog nrog lub duav, Holly Perkins, CSCS , tus sau ntawmLift to Tau Lean, yav tas los hais rau peb. Perkins piav qhia tias "Lub duav yog 'pob sib koom ua ke' uas txav mus rau txhua qhov kev qhia," Perkins piav qhia. "Nws yog ib qho tseem ceeb los ntxiv dag zog rau ntau qhov kev txav chaw thiab cov leeg loj thiab me uas tab tom ua si."

Thaum Bieber tus kws hnav khaub ncaws hnav nws qhov hnyav nyob ib puag ncig nws pob taws, Bieber tau ruaj ntseg siab dua nws lub hauv caug. "Qhov sib txawv loj ntawm qhov hnyav ntawm pob taws es tsis txhob nyob ze ntawm lub duav yog qhov ntau npaum li cas ntawm cov nqaij ntshiv thiab hamstring koom nrog," piav qhia Snyder. "Qhov hnyav nyob ze rau pob taws, yuav ua rau cov leeg me me thiab cov leeg nqaij ntau dua yuav pab tau. Qhov no yuav txo qis kev ua haujlwm ntawm gluteal. Qhov hnyav nyob ze rau tom hauv caug, yuav ua rau glutes ntau dua. cais."

Kev txhais lus: Yog tias koj xav kom koj tus nees luav ncawstiag tiag ua haujlwm koj cov glutes, pluaj rau ntawm ob txhais taw luj thiab xaub cov tub phem no mus rau koj lub hauv caug. (Related: Lub Taub Hau Taub Hau Nrog Qhov hnyav uas yuav sculpt koj lub pob tw zoo tshaj plaws)

Nws tsis paub meej tias hom pob taws hnyav li cas Bieber tau siv hauv nws qhov kev tawm dag zog, tab sis yog tias koj tsuas yog tab tom nrhiav ib nkawm khau kom koj pib, Snyder pom zoo.Valeo Adjustable Pob Khawm/Lub Cev Lub Cev (Yuav Nws, $ 18- $ 30, amazon.com), uas tuaj ua khub ntawm 5-, 10-, lossis 20-phaus hnyav. Lawv kuj tseem tuaj yeem kho tau, yog li koj tuaj yeem sib txawv qhov hnyav uas siv rau kev nce lossis poob qis, nyob ntawm qhov kev tawm dag zog tshwj xeeb lossis koj tus kheej lub peev xwm.

Nrhiav lwm yam kev tawm dag zog koj tuaj yeem ua nrog qhov hnyav pob taws? Tsis muaj teeb meem: Snyder hais tias lawv zoo li ntau yam kev ua kis las, lawv tuaj yeem siv tau nrog yuav luag txhua qhov kev tawm dag zog. "Yog tias peb xav txog lub hom phiaj hauv qab ntawm pob taws qhov hnyav (kom ntxiv qib siab dua ntawm qhov hnyav dua li lub cev hnyav tuaj yeem muab tau), ces lawv tuaj yeem muab tso rau hauv ib qho kev txav ntawm tus neeg lub cev ua haujlwm, "nws piav qhia. Nov yog ob peb lub tswv yim kom koj pib:

Downward Dog nrog ceg tsa

Snyder pom zoo kom hnav pob luj taws thaum ua qhov kev coj ua yoga ib txwm muaj, uas suav nrog kev pib ntawm tus dev downward, ces "txwv ib ceg [ib lub sijhawm] siab tawm hauv pem teb saum lub duav." Txawm li cas los xij, nws tseem ceeb heev kom paub tseeb tias koj tau paub qhov tseeb ntawm daim ntawv no ua ntej ntxiv qhov luj luj, ntxiv Snyder. "Nws yog qhov tseem ceeb uas koj muaj lub zog thiab tswj hwm koj tus kheej lub cev hnyav ib yam qoj ib ce ua ntej koj pib ntxiv cov khoom thauj sab nraud, "nws hais qhia.

Curtsy Lunge

Txog qhov kev hloov pauv ntawm lub duav sib zog no, koj yuav xav hnav pob luj taws ib ncig ntawm ib pob taws thiab lwm qhov hnyav nyob ib puag ncig koj lub dab teg ntawm tib sab, piav qhia Snyder. "Nrog cov ceg uas thauj khoom, ncav tes rov qab lub cev kom nrug deb li sai tau thaum siv tib caj npab sab saum taub hau kom siab li sai tau."

Plank ncav cuag

Pib hauv txoj hauj lwm plank, hais tias Snyder. "Cia li tuav lub pob luj taws ntawm ib txhais tes thiab tso nws kom deb li deb li koj tuaj yeem ncav cuag (kev nyab xeeb) deb ntawm lub cev [nyob rau hauv ib qho kev taw qhia]. Tom qab ntawd siv tes rov qab nqa lub pob taws qhov hnyav rov qab los ntawm qhov chaw ntawd thiab muab tso rau hauv ib qho tag nrho. qhov chaw sib txawv yuav luag tsis ncav cuag. Qhov kev txav no yuav nyuaj rau koj kev sib koom tes thaum txhawb koj lub cev sab saud thiab qis dua tib lub sijhawm. "

Ntsuam xyuas rau