Fumana i-Rihanna's Rock-Hard Abs ngale Workout

Umxholo

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URihanna yenye yeemvakalelo ezishushu zokucula. Kutshanje unikwe igama lokuba lelona gcisa lithengiswa kakhulu ngalo lonke ixesha-enkosi kwi-47.5 yezigidi ezikhutshelweyo zomculo wakhe othandwayo-umculi odlala ngothando ungoyena mntu ukhuphisana kakhulu ne-"Albhamu Yonyaka" kwiiMbasa zeGrammy zalo nyaka.

Kodwa ayipheleli nje ekwazini ubuhle beBarbadian indlela yokunyikimisa iqonga, ikwagingqa nebhikini! Akukho mntu ungaziwayo ukuba abonise ulusu, ukufumana eso sidlo kunye nesisu esiqinileyo ngokuqinisekileyo kuthatha umsebenzi.

Kulapho ingcaphephe ekhuthazayo yokomelela i-extraordinaire uAry Nuñez ingena khona; uqeqeshe igcisa ngamandla phantse iminyaka emine. "Sijolise kwimisipha engundoqo, kwaye senza itoni yokuphindaphinda," utshilo uNuñez.

URihanna uzinikele ekusebenzeni kwakhe njengoko engumsebenzi wakhe wokucula. "Ukusebenza negcisa elinjengoRihanna kuneemfuno ezahlukeneyo kunoninzi," utshilo uNuñez. "Siyaziqeqesha xa elungile… nokuba sisendleleni kwaye yintsimbi yesibini ekuseni. Ndifowunelwe 24/7 naye."

UNuñez, osebenze namaqela abantu abadumileyo kunye neembaleki eziqeqeshiweyo (uyimbaleki exhaswa nguNike ngokwakhe), uqeqesha uRihanna esebenzisa umxube wobugcisa bokulwa, ukudanisa, kunye ne-calisthenics.

"URihanna unxibelelene kakhulu nomzimba wakhe. Wayekhe azilolonge ngoba yayiyinxalenye yoxanduva lwakhe, kodwa ngoku uyasebenza kuba uyayithanda!" UNuñez uthi.

Umqeqeshi onetalente ukwasebenza nemvumi ukuze aqiniseke ukuba uphembelela umzimba wakhe ngento efunekayo xa ukhenketha okanye useto. "Ingakumbi ngokumondla ukuze enze," utshilo uNuñez. "Mkhulu kwiprotheni-uyayithanda."

Xa kuziwa kukutya kukaRihanna, uNuñez ukhuthaza ukutya okufanelekileyo ukudibanisa. UNuñez uthi: "Awunakuxuba isitatshi kunye neprotein kuba kukho i-enzyme ekhoyo yokulungiswa kwesitatshi, kunye ne-enzyme ekhoyo yokulungiselela iprotein.

"Ngaba unokucinga ukuba ii-enzymes ezimbini zilwa esiswini sakho? Enye iya kuphumelela kwaye ihlale. Ukuba isitashi, ijika ibe siswekile-ayisiyonto ilungileyo. Ukuba yiprotein, ijika ibe ngamanqatha-nayo ayilunganga."

Isidlo esiqhelekileyo sokumkanikazi osandula ukuthweswa isithsaba sendalo yedijithali? “Intlanzi ngesaladi okanye imifuno,” utshilo uNuñez.

Ke ngelixa sonke singenakho ukulingisa inqanaba elinjengoRihanna, sisenako ukumfumana engxondorha! Sasonwabile xa uNuñez wabelana ngomnye wabasebenzi bakaRiRi nathi (ndicinga ukuba 'silufumene uthando' ngale nkqubo, btw!) Jonga kwiphepha elilandelayo!

Uya kuyidinga: Umthambo wokuzilolonga, ezinye iingoma ezishushu zikaRihanna, kunye namandla amakhulu amantombazana!

Ukuhlala-Up okugcweleyo

Qala ngomqolo wakho phantsi kunye nezithende zakho zikhuselekile, ububanzi begxalaba ngaphandle. Ukhokela isifuba sakho phezulu ukuya kwisilingi, sebenzisa umqolo njengoko ukwindawo engathathi hlangothi. Qhuba yonke indlela phezulu ngesifuba sakho kwaye nje ukuba ufike emadolweni, yandisa iingalo zakho kwaye uqonde ngaphezulu. Amagxa akho kufuneka abe ngqo ngaphezulu kwenyonga yakho.

Gqibezela i-32 reps.

Hlala-phezulu ngeTotso Rotations:

Lala ngomqolo iqatha lakho lasekunene liphumle edolweni lasekhohlo. Ingalo yakho yasekunene ibekwe emgangathweni ukuya ecaleni. Ukugcina igxalaba lasekunene lijikile, jika igxalaba lasekhohlo ukuya edolweni lasekunene. Phinda ngemilenze echaseneyo.

Gcwalisa i-32 reps kwicala ngalinye.

Ukubamba iplanga:

Qala kwindawo yeplanki kunye neengalo zakho kunye neenzwane phantsi. Gcina i-torso yakho ithe tye kwaye iqine kwaye umzimba wakho uqonde ngqo kwiindlebe ukuya ezinzwaneni ngaphandle kokugoba okanye ukugoba. Intloko yakho ikhululekile kwaye kufuneka ujonge phantsi.

Bamba le ndawo imizuzwana engama-32, phinda amaxesha amathathu.

Iplanga esebenzayo:

Ukusuka kwindawo yeplanki, thatha isandla sakho sasekunene, usiphakamise emgangathweni kwaye uyiqhubele kuwe (phambili nasemva) ngokungathi ucofa umgangatho. Cinga ngengqiniba ebetha into emva kwakho.

Gqibezela iireps ezingama-32 kwicala ngalinye. Sikholelwe, uya kuphelelwa ngamandla.

IRotator yamaRoma

Yima kwindawo yehashe, iinyawo zakho zinxusene kwindawo ebanzi ye-squat nomqolo wakho usicaba. Thatha iingalo zakho kwaye uphakamise iingqiniba zakho ukuphakama kwamagxa. Jikelezisela ekhohlo ekunene, ekunene ukuya ekhohlo.

Yenza le ide ude usebenze ukubila okukhulu!

Ukusebenza ngakumbi kwe-Ary Nuñez, khuphela i-Nike Training Club (NTC) App kwi-iTunes (akukho sizathu, simahla!). "Zonke izivivinyo ziyamangalisa, kwaye ufumana zonke izinto ezibonakalayo," utshilo uNuñez. "Okukhona usebenza imizuzu, kokukhona uya kukwazi ukuvula-kwaye sele ndinguBlack Belt!"

UKristen Aldridge uboleka ubuchule bakhe benkcubeko yepop kuYahoo! njengomkhosi ka "omg! NGOKU." Ukufumana izigidi zokubetha ngosuku, inkqubo yeendaba eyonwabisayo yemihla ngemihla yenye yezona zibukelwe kakhulu kwiwebhu. Njengentatheli enamava kwezolonwabo, ingcaphephe yenkcubeko ye-pop, umlutha wefashoni kunye nomthandi wazo zonke izinto zoyilo, ungumseki we-positivelycelebrity.com kwaye kutsha nje usungule eyakhe ifashoni ephefumlelweyo kunye ne-smartphone app. Nxibelelana noKristen ukuze uthethe zonke izinto ezidumileyo nge-Twitter nakwi-Facebook, okanye undwendwele iwebhusayithi yakhe esemthethweni.

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