I-5 ye-Crazy-Effective Exercises evela kwiNdoda eQeqesha uKhloé Kardashian

Umxholo

• 1. Ukuphakamisa abantu abafileyo
• 2. Utsalo lwesileyi
• 3. Imbethi manqindi: Focus Mitts
• 4. Izikwere zoKwahlulwa kweBulgaria
• 5. Ukumelana nokubaleka
• Uphengululo lwe

U-Khloé Kardashian ulawula ngokucothayo kwindawo yokuqina kosaziwayo. Ubonisa umdlalo wakhe womdlalo we-A kwimidiya yoluntu, wabhala incwadi ephilayo Yomelela ijongeka ngcono ihamba ze, Waze wagquma isigqumathelo se Ubume (jonga ngasemva kwemiboniso kwiphepha elingaphandle). Ngoku, umenza ukuba ahambe ngokulandelayo: Ngokuhlwanje kuphawula iphambili yenqaku lakhe elitsha lokulahleka kwesisindo, Umzimba wokuziphindezelakunye noKhloé Kardashian. Ubuthunywa? Guqula ubomi babantu bube ngcono ngokubanceda bazilungiselele kwaye kwaye okona kubaluleke ngakumbi, baziva bonwabile ngeziqu zabo.

Asikuko kuphela ukubamba uqeqesho olupheleleyo komnye wabaqeqeshi balo mboniso, uLacey Stone (fumana ubunzima obunzima apha), kodwa sabamba nomqeqeshi kaKhloé, uGunnar Peterson, ukuba sibe ezinye iimfihlo zakhe. Wabelane ngeentshukumo zakhe ezihlanu azithandayo ukuze akhonze ukuya kuthi ga eKhloé (kunye nabaphi na abanye abakuluhlu lwakhe lokuhlamba impahla lwabathengi abadumileyo).

1. Ukuphakamisa abantu abafileyo

Ukufa kwabantu kukugqibela kokutshisa umzimba. Zenze ngokufanelekileyo, kwaye unokukora i-toned kunye ne-muscular booty kunye ne-hamstrings-kodwa uzenze zingalunganga, kwaye ucela ukwenzakala. Bazame nge-barbell, i-dumbbells, okanye i-hex-bar (njengeKhloé kule Insta), kwaye uqhubele phambili kolunye uguquko lokufa ukuze ubethe yonke intshi.

A. Yima ngeenyawo egxalabeni ububanzi ngaphandle kwebarbell elayishiwe ukuze iisheyini zichukumise ibha.

B. Goba emadolweni nasezinqeni ukuze ubambe i-barbell ngokubamba ngaphezulu, izandla zangaphandle kwemilenze kwaye ubuye ngqo. Gcina intamo ihambelana nomqolo. Yenza iilati ukutshixa iigxa zamagxa endaweni yazo.

C. Yima kwaye uqhubele phambili isinqe sakho njengoko ucinezela i-glutes yakho. Ezantsi ukuya kwindawo yokuqala kwaye unqumame phambi kokuba wenze irep elandelayo.

Zama iiseti ezi-3 ukuya kwezi-8 ukuya kwezi-12, ukwehlisa ukubuyela kwakhona njengoko unyusa ubunzima.

2. Utsalo lwesileyi

Kule ntshukumo ethile, uya kufuna isileyi sobunzima. Ungayitsalela (njengoKhloé), uyityhale, okanye uyitsale umva-ukhetho lolwakho. Kwi-cardio-strength workout ebulalayo, yixube kwaye uchithe yonke i-"sledding" yakho yokuzilolonga. Apha, amanyathelo okwenza ukutsalwa kwesileyi ngasemva:

A. Ukujongana nesileyi, tsala ityathanga okanye intambo yoma kwaye uncike ngasemva. Iinyawo zikwisimo esibanzi kunye nobunzima kwizithende, isiseko siyabandakanyeka, kwaye iingalo zilungile.

B. Thatha amanyathelo amafutshane ngokukhawuleza ubuye umva, ushukume ngokukhawuleza okukhulu, ukwakha amandla njengoko usiya.

Zama iiseti ezi-4 zokuphindaphinda.

3. Imbethi manqindi: Focus Mitts

Ixesha lokukhupha ezo nkosi. Ukuba ngokwenene usebenza kumzimba wokuziphindezela, amathuba okuba unomsindo wokutshisa. Yikhuphele kwiimitha (okanye ibhegi enzima ukuba awunalo iqabane) kunye neebhokisi zamanqindi ezibandakanya umxholo wakho, ithoni yomzimba wakho ongasentla, kwaye uqeqeshe ingqondo yakho ukuba icinge ngokukhawuleza. Zama le ntshukumo isisiseko, emva koko uyithathele kweli qabane lipheleleyo lokuzilolonga ngamanqindi Imidlalo eboniswe iimodeli zifunga. (Ngaba unayo ibhegi enzima kuphela?

A. Bamba iqabane; umntu omnye kufuneka abambe iiglavu zabo zamanqindi okanye abambe iiglavu phezulu kwindawo yokugada, izandla ezikhusela ubuso neentende zijonge kude.

B. Iqabane elihlabayo liqhubeka liphosa i-jabs (i-punch ngesandla esingalawulwayo, kulo mzekelo, kucingelwa ukuba sisandla sasekhohlo) imizuzwana engama-30, idibanisa iglavu yasekunene yomlindi. Qhubeka imizuzwana engama-30.

C. Iqabane lokubetha ngokuqhubekayo liphosa iminqamlezo (iingqimba ngesandla esilawulayo, kule meko, kucingelwa ukuba sisandla sokunene), esenza uqhagamshelwano neglavu yasekhohlo yomlindi. Qhubeka imizuzwana engama-30.

D epheleleyo. Iqabane elibethayo ngokuqhubekayo liphosa ijab, emva koko umnqamlezo. Qhubeka imizuzwana engama-30. Shintsha iindima, ke iqabane elixabayo ngoku liyabamba.

Zama ukuphinda iirandi ezi-3.

4. Izikwere zoKwahlulwa kweBulgaria

Ezi ntsana zibulala iibhanti zakho. Bayenza ibukeke ilula, kodwa ayiyontlekisa; Uyakutshisa kwaye uhambe kancinci emva kweeseti ezimbalwa zezi. (Kule IG, u-Khloé wenze umahluko weskwitshi ngenyawo langaphambili eliphakanyiswe kwibhola ye-Bosu. Ukuhamba ngezantsi, siphakamisa unyawo lwangasemva endaweni yokutsha komrhumo.) Ufuna ibhokisi, ibhentshi lokuzilolonga, okanye ifenitshala emalunga neemitha ezintathu ubude.

A. Yima ngomlenze wasekunene umlenze wasekhohlo wolulelwe ngasemva, ngaphezulu kwenyawo lasekhohlo lokuphumla ngaphezulu kwebhentshi okanye enye indawo ephezulu. Gcina ubunzima bomzimba kunyawo lwangaphambili.

B. Ngezantsi kwi-squat emlenzeni wasekunene. Qaphela ukugcina isifuba kunye nedolo lasekunene kunyawo lwasekunene.

C. Yenza izibhengezo zokulungisa (kodwa ungatshiyi) umlenze wasekunene.

Zama iiseti ezi-3 ezi-15 zokubuya kumlenze ngamnye.

Phakamisa i-ante ngokongeza ii-dumbbells kwisandla ngasinye kwaye uzibambe ngokuthe ngqo esinqeni sakho, okanye uphumle i-barbell emagxeni akho.

5. Ukumelana nokubaleka

Imitsi echasiweyo yindlela entle yokunyusa isantya kunye namandla akho-kwaye ukrazule imilenze yakho ngokukhawuleza kunokuba unokuthi "sprint!" U-Khloé ubatyumza kule montage yokuziqhelanisa ne-squats, umsebenzi wentambo enzima, kunye nokuninzi. Kodwa sukujonga nje-zama ngokwakho. (Kwaye jonga ezi ngcebiso malunga nendlela yokumelana nokubaleka kunye nezinye iintshukumo zoqeqesho ezinokukunceda ubaleke ixesha elide, ngokukhawuleza, kwaye unamandla.)

A. Khusela ibhendi yokuchasa okanye i-bungee eludongeni okanye kwipali eyomeleleyo, kwaye ubeke ibhendi esezantsi ezinqeni zakho. Nyathela phambili de ibhendi ifundiswe.

B. Yenza ingalo kunye nempompo yeengalo ngapha nangapha ngelixa uprinta endaweni, uzama ukuya phambili kangangoko kunokwenzeka.

Zama iiseti ezi-5 zemizuzwana engama-30.

Uphengululo lwe