Unokufumana njani iLean, imilenze eSexy njengeCarrie Underwood

Umxholo

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Akukho mbuzo ilizwe cutie UCarrie Underwood unemibhobho emangalisayo, kodwa usenokuba namalungu afanelekileyo kwi-biz naye.

Kwaye ukuba awukayiboni i-albhamu yakhe entsha, zilungiselele ukuba njalo Udutyulelwe ngaphandle-ngokoqobo. Ngemigangatho emihle enjalo, ngubani onokumsola ngokufuna ukubabonisa! Imilenze yakhe iyoyikeka kakhulu, bade babe nekhasi labalandeli bakaFacebook, kunye nendoda ehlekisayo yelizwe Blake Shelton bakhe bacebisa ukuba baphumelele iMbasa yabo yeCMA (siyavuma!).

Ke umbuzo ngulo, wenza ntoni u-Underwood kwimidlalo eqingqiweyo egqibeleleyo? Sithethe nomqeqeshi we-powerhouse uTony Greco (osebenze no-Underwood nomyeni wakhe UMike Fisher e Ottawa kwixa elidlulileyo, ngoxa Fisher wayedlalela Senators) kwaye enye into ngokuqinisekileyo: Ubuhle blonde uzibophelele ukutya okunempilo kunye nesicwangciso umthambo rhoqo.

"UCarrie unolwazi kakhulu kwihlabathi lezempilo, kwaye wenza ukuzilolonga okuninzi eyedwa," utshilo uGreco. "Yindlela yokuphila ngokwenene kuye. Okwangoku unabaqeqeshi eLos Angeles naseNashville kwaye waziwa ngokuthatha omnye endleleni kunye naye ngelixa ekhenketha. Endaweni yokutya, uza kufaka ifriji yakhe ngemifuno enempilo evela kwintsha. ivenkile."

Ukufumana imilenze eyomeleleyo, enomtsalane, ebhityileyo njenge-Underwood's, iGreco icebisa uthotho lwemiphunga, i-squats, i-stepups, kunye neempompo zeenzwane ezidityaniswe nokutya okulinganayo kweprotheyini, i-carbs, kunye namafutha.

"Yiba neprotein elingana nentende yesandla sakho, iikomityi ezi-2 zeveggies eziluhlaza, kunye ne-almonds, imacadamia okanye i-walnuts ngesidlo ngasinye," u-Greco ucebisa.

Kodwa ngokuzinikela okungaphantsi kuka-Underwood kukutya okusempilweni, ngaba ukukopela kuyavunyelwa, ubuncinci kube kanye ngexeshana?

"Ngokuqinisekileyo!" UGrisi uthi. "Yiba nayo ngaphambi kwemini ukuze inike umzimba wakho ixesha elaneleyo lokutshisa iikhalori ezongezelelweyo."

Ngoku, buyela kula maphetshana, i-squats, i-stepups kunye neetephu zeenzwane! I-Greco isinike ii-deets kuhambo oluhle lomlenze alunika bonke abathengi bakhe be-celeb (yinto enqabileyo kodwa kufanelekile!). Yiya kwiphepha elilandelayo ukuze ufumane i-superstar yesiqhelo kwaye ubukele ividiyo ye-Victoria's Secret imilenze yokuzilolonga ukuze ufumane i-toning yethanga kunye ne-butt.

Umthambo odumileyo wokuQeka, imilenze eSexy

Uya kudinga: I-mat yokuzivocavoca, ii-dumbbells ezikhanyayo, inyathelo, ibhola yeyeza.

Ingaba isebenza kanjani: Isiqhelo somzimba osezantsi weGrisi sidibanisa uthotho lomthambo wokuziqhelanisa nokusebenza kwemilenze kunye neempundu. Ngokuka-Greco, uya kuqala ukubona iziphumo kwiiveki nje ezintathu.

Uyakuva ukuqina kwemilenze yakho kwaye uqala ukubona ulingano, imigca, utshilo. "I-Genetics idlala indima ngokuqinisekileyo, kodwa amathanga akho aya kuba mncinci kwaye amathole achazwe ngakumbi."

Yenza lo mthambo iintsuku ezintathu ngeveki, emva koko wongeze i-cardio ephakathi njengokubaleka okulula, ukubaleka, okanye ukukhwela ibhayisekile imizuzu engama-30 ngesantya esithe cwaka kwiintsuku zakho zokuphumla.

Shushubeza: Qala isiqhelo ngokufudumeza okulula kweempumlo ezisisiseko, ukulahla imiphunga, ukwahlula imiphunga, ukutsiba imiphunga yokwahlulahlula, kunye nokulahla ii-squats ukuze ufumane ukubetha kwentliziyo kunye nokufudumeza umzimba.

Ukuzivocavoca 1: IBulgaria Lunge

Qala ngokuma malunga neenyawo ezi-3 phambi kwebhentshi (umva wakho ukuya kwibhentshi), ubambe iintsimbi ezilula kwisandla ngasinye. Beka unyawo lwakho lwasekunene ebhentshini, ukhusela ukuba umlenze wakho wasekhohlo usalele ngqo kulungelelwaniso nomzimba wakho ongasentla.

Yehla kancinci, njengakwindawo yesiqhelo, ukhumbule ukugcina idolo lasekhohlo ngasemva konyawo lwakho lwasekhohlo (ubunzulu ekujoliswe kuko kulapho umlenze wakho wasekhohlo ukwindawo yokugoba engama-90). Bamba imizuzwana emi-2, emva koko wandise umlenze wakho wasekhohlo kwaye ubuyele kwindawo yokuqala.

Ingcebiso: Ukucela umngeni ngokwenene kwaye ufumane loo migca mihle yomlenze, sebenzisa i-dumbbell enye kwaye uhambise ingalo yakho phezu kwedolo langaphambili, umva naphambili ngelixa usenza i-lunge.

Gqibezela i-8-12 reps.

Umthambo 2:Amanyathelo

Qala ngokuma phambi kwenqwanqwa okanye isinyusi (i-intshi ezisi-8-12 ubude) ujonge phambili. Beka unyawo lwakho lokunene phakathi kwinqanaba kwaye unyuke njengoko ulungelelanisa umzimba wakho kwi-1-2 imizuzwana kumlenze wasekunene. Umlenze wakho wasekhohlo kufuneka ube emva komzimba wakho ukuze uncede uzinzise ubunzima bakho njengoko buguquka. Yehla ngomlenze wakho wasekhohlo kuqala kwaye uqhubeke uhle ngasekunene kwakho.

Nyathela phezulu naphantsi emlenzeni ngamnye imizuzwana engama-30 ukuya kumzuzu omnye.

Ingcebiso: Yandisa ubunzima bokuhamba ngokutsiba endaweni yokunyathela, ukutyhala umlenze wangaphambili.

Ukuzivocavoca 3: Iitephu zeenzwane

Beka unyawo lwakho lwasekunene kwinyathelo lakho kwinqanaba le-90-degree. Cinezela ngesithende sakho sasekunene ukuze ume estuphini uze ucofe iinzwane zakho zasekhohlo kwinyathelo uze ulibuyisele ezantsi. Phinda ngomnye umlenze, emva naphambili imizuzwana engama-30 ukuya kumzuzu omnye.

Ingcebiso: Yenza iithephu ezinobhontsi ngebhola yeyeza ukufumana iziphumo zokugqibela! Kwindawo ecothayo yokuqhekeza, bamba ibhola emva kwakho ngelixa ucofa inyathelo ngozwane lwakho.

Umthambo 4:Skater Lunge

Yenza ijinge elibuyela umva ngomlenze wakho ongasemva kancinci kwi-engile. Xhuma uye kwicala kwaye uzise umlenze ochaseneyo emva kwakho, ucofe iinzwane zakho emhlabeni kuphela. Ngokukhawuleza tsiba ubuye kwelinye icala kwaye uqhubeke nokutshintsha, uhambisa ubunzima bakho ukusuka komnye umlenze uye kolunye. Yenza oku imizuzwana engama-30 ukuya kumzuzu omnye.

Ukufumana iingcebiso zokuqina komzimba kuTony Greco, jonga iwebhusayithi yakhe kwaye umlandele kwi-Twitter!

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