Kate Upton Dialed Up Intensity of Her Butt Workout with This Small Tweak

Zoo Siab

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Txij ntawm no mus, koj yuav paub tias Kate Upton ~ nyiam ~ nqa hnyav. Tus supermodel tsis muaj teeb meem crushing txhua yam los ntawm 110-phaus landmine lunges mus rau 80-phaus ib leeg-ceg Romanian deadlifts. Muaj ib zaug nws txawm thawb nws tus txiv nce toj (xws li).

Dab tsi tseem ceeb tshaj yog tias Upton tsis tau txo qis ntawm nws qhov kev tawm dag zog hauv kev cais tawm. Nws tau txuas ntxiv mus cob qhia (nyob deb) nrog tus kws qhia nto moo Ben Bruno, uas ib zaug hu ua Upton "meathead" rau nws qib kev cog lus. (Nco ntsoov: Koj qhov kev tawm dag zog niaj hnub yeej tsis tas yuav mob siab npaum li Upton lub sijhawm COVID-19. Tam sim no tsis yog lub sijhawm xav ua txhaum rau kev tawm dag zog.)

Lub lim tiam no, Bruno tau tshaj tawm cov vis dis aus ntawm lawv qhov kev cob qhia tsis ntev los no, thaum lub sijhawm lawv tau hu xov tooj los siv Upton qhov kev tawm dag zog zoo nrog qee qhov kev sib tw ntsais muag. Cov yeeb yaj kiab qhia tau hais tias Upton ua tiav rau qhov kev tawm dag zog ntawm txhua ceg nrog 205-phaus barbell. "Qhov ntawd muaj zog heev," Bruno sau nrog rau cov yeeb yaj kiab. "Qhov no yog txhua qhov hnyav nws muaj hauv tsev." (Related: Yuav Ua Li Cas Ua Barbell Hip Thrust thiab Vim Li Cas Koj Yuav Tsum Tau)

Nco ntsoov, Upton tsis paub qhov kev txav no ib hmos. Rau ob peb lub hlis dhau los, nws tau mob siab rau ua kom xis nyob tsis tu ncua barbell lub hauv caug nrog tib qhov hnyav, Bruno sau tseg hauv nws tus ncej. Nws tsuas yog tom qab Upton tuaj yeem ua tiav 15 reps yooj yim uas Bruno txiav txim siab nws yog lub sijhawm rau nws kawm tiav rau staggered-stance hip thrusts, nws sau. (Muaj feem xyuam: Yam Koj Yuav Tsum Paub Txog Eccentric, Concentric, thiab Isometric Exercises)

Bruno tau sau tias "Kuv nyiam qhov kev tawm dag zog no vim tias nws ua haujlwm ua haujlwm nruab nrab ntawm ob sab hip thrusts thiab ib-ceg hip thrusts," Bruno sau. "Kuv xav kwv yees tias kwv yees li 75 feem pua ​​ntawm qhov hnyav nyob ntawm txhais ceg ze rau lub cev, tab sis lwm ceg txhais tau tias muaj kev ruaj ntseg me ntsis thiab ua rau nws thiaj li tsis txwv qhov bar." Qhov no tso cai rau koj siv "yuav hnyav dua" ntawm ceg tawv dua li koj tuaj yeem siv nrog qhov tseeb ib-ceg hip thrusts, nws tau sau tseg.

Ntxiv rau, tuav daim ntawv zoo thaum lub sij hawm staggered-stance hip thrusts yog yooj yim dua li ua li ntawd nrog ib leeg-ceg hip thrusts, ntxiv Bruno. Hauv ib leeg-sab ceg ntswj, ib txhais ceg tawm hauv av tag, uas tuaj yeem tso siab tsis xav rau koj sab nraub qaum, nws piav qhia. "Anecdotally, staggered stance pab kom tsis txhob overarching ntawm lub lumbar qaum, uas txhais tau hais tias muaj kev ntxhov siab ntau dua ntawm cov glutes (qhov peb xav tau) thiab tsis tshua muaj kev ntxhov siab nyob rau hauv qis qis," nws sau. (Related: Kho Koj Daim Ntawv Qhia Txog Kev Ua Haujlwm kom tau txais txiaj ntsig zoo dua)

Yog tias koj tab tom nrhiav kom paub meej ntxiv ntawm qhov kev tawm dag zog, Bruno tau qhia tawm cov yeeb yaj kiab qhia ntawm staggered-stance hip thrusts rov qab rau xyoo 2018.

Hauv daim vis dis aus, nws piav qhia tias kev sib tsoo ntawm lub hauv caug yuav tsum tau ua tib yam li ib txwm ua rau lub ntsag, tab sis, ntawm chav kawm, nrog ko taw staggered. Lub pob taws ntawm ib ko taw yuav tsum txawm nrog tus ntiv taw ntawm lwm tus, nws hais. Yog li, yog tias koj xav qhib sab xis, koj yuav stagger koj sab laug ko taw mus rau pem hauv ntej kom sab laug pob taws nyob rau hauv txoj kab nrog rau sab xis ntiv taw, thiab sab laug ntiv taw nce. Txhawm rau ua rau sab laug, koj yuav tshee koj txhais taw xis rau pem hauv ntej nrog pob taws sab xis nyob rau hauv txoj kab nrog tus ntiv taw sab laug, thiab txoj cai ntiv taw nce. Bruno piav qhia tias "Koj hnov ​​​​nws nyob ntawm koj lub pob taws ze tshaj plaws ntawm koj lub pob tw," piav qhia Bruno.

Xaus nws txoj haujlwm nrog Upton, Bruno siv sijhawm ib pliag kom tsis txhob qhuas nws "ib txwm ua haujlwm nyuaj" hauv lawv qhov kev cob qhia ua ke tab sis kuj tseem hais tawm rau Upton tus dev Harley, aka tus phooj ywg ua haujlwm txhawb nqa tshaj plaws hauv ntiaj teb.

Bruno sau hais tias "Kuv nyiam li cas @therealharleyupton tsuas yog zaum ob ntiv tes los ntawm lub bar hnyav thiab tsis txawm tias flinch," Bruno sau. "Nws nyob ntawm txhua qhov kev ua haujlwm pab kom paub tseeb tias Kate siv daim ntawv zoo."

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