Njani uKesha efumene iMilo yeQhawe

Umxholo

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U-Kesha unokwaziwa ngokunxiba kwakhe ome njenge-eccentric kunye ne-makey eyoyikisayo, kodwa phantsi kwayo yonke loo glitter kunye ne-glam, kukho intombazana yokwenyani. Yinyani mhle intombazana, kuloo nto. Imvumi ye-sassy ijongeke ngcono kunangaphambili, ngenkangeleko entsha yendalo, isoka elitsha elishushu, kunye nothetha kakhulu ngomboniso omtsha, ukuqala (Ukunyuka kweNkwenkwezi ii-premieres zikaJuni 22 nge-9 / 8c kwi-ABC).

Ukuba kunokwenzeka ukuba ulandele i-buxom blonde kwi-Instagram, uya kuqaphela ukuba uyathanda ukubonisa indawo yakhe entle yangasemva (kwaye ngubani ongayi kuthi!) -Kodwa ngokomqeqeshi wakhe uKit Rich, inkwenkwezi yepop ifaka okunzima kakhulu sebenzela ukuyiphumeza. Yiyo loo nto besonwabile kukuhlala phantsi ne-celeb yokomelela komzimba ukuze sibe ezinye zeemfihlo zikaKesha zokuba "liQhawe" kunye nokunye.

Ubume: Usebenze ixesha elingakanani noKesha?

IKit Rich (KR): Oko kwaphuma ingoma yakhe ethi "TikToK". Iseshoni yethu yokuqala yayiselunxwemeni. Emva kokuzilolonga kwethu, waya waxhuma elwandle! Kwakubanda kodwa wayengakhathali. Waba ngomnye wabantu endibathandayo ngokupheleleyo emva koko.

Ubume: Zingaphi iintsuku ngeveki oqhele ukuzenza kwaye zihlala ixesha elingakanani iiseshoni?

KR: Kuyaxhomekeka. Uhamba kakhulu emsebenzini. Xa ndandikukhenketho kunye naye, sasiziqeqesha phantse yonke imihla. Xa esedolophini, uhlala engatshintshi-ubukhulu becala kathathu ngeveki, maxa wambi kane. Iiseshoni ziyiyure enye ubude, kodwa ulungile nangokuzenzela yedwa.

Ubume: Ukuzilolonga okuqhelekileyo kunye noKesha kubandakanya ntoni ngokukodwa?

KR: UKesha uthanda umngeni! Ndiyitshintsha ngalo lonke ixesha. Namhlanje, senze umzuzu we-24 wemizuzu ephefumlelweyo ye-Tabata egxile kuphela kwiingalo zisebenzisa ubunzima beepawundi ezili-10, iibhola ezisibhozo kunye nebhanti yokumelana. Ngoko ke wenze imithambo emithandathu iyonke imizuzu emine umntu ngamnye (imizuzwana engama-20, imizuzwana eli-10 ephumile). Ke kwisiqingatha sesibini, senze iiPilates ezijolise ikakhulu kumbindi wayo. Uba yincutshe kwisitulo sewunda. Umfazi lowo unamandla! Imbaleki yokwenene. Le nkqubo yayinzima kodwa ilula, yaye wayebila. Wayeyithanda.

Ubume: Loluphi olona tshintsho lukhulu okhe walubona eKesha okoko niqale ukusebenza kunye?

KR: Uhlobo lwam lokuzilolonga lwenza iimbaleki ezinde nezibhityileyo. Ndifuna abafazi bazive benamandla, bexhotyisiwe, kwaye benamandla. NgoKesha, ndiye ndaphawula olo phuculo kumandla. NgoPilates, uye waphucuka ngokukhawuleza. Iintshukumo zintsonkothe ​​kakhulu kwaye zichaziwe, kwaye uyayithanda nyani. Uyicela qho xa esiza.

Ubume: UKesha unexhoba elimangalisayo. Ngaba ungasinika iingcebiso ezintathu eziphezulu malunga nendlela yokubetha umva wethu ukuze ube nokumila?

KR: Kesha kunye nam senza umxube wokuqeqeshwa kwesisindo kunye neePilates zihamba ukuze zifumane loo nto. Ndifaka ii-squats ezinobunzima, iiplyometric, kunye nemiphunga. Ndiza noyilo ngokusebenzisa umahluko omninzi. Ke ndenza intshukumo koomatshini bee-Pilates ezinje ngohlaziyo okanye iCadillac ukujolisa ekuphangeni. Imiphunga, i-squats, kunye ne-plyo ayijongi kuphela i-glutes, i-hamstrings, kunye ne-quads, kodwa inceda ukunyusa izinga lentliziyo yakhe kunye nemetabolism. Iipilates zihambisa uncedo ngokukhethekileyo ukujolisa kunye nokuma okungasemva.

Ubume: Ngaba umncedile uKesha ngokutya kwakhe? Zeziphi iintlobo zokutya neziselo ezinempilo athanda ukuba nazo?

KR: Ndenjenjalo xa ndikwi tour naye. Uyayithanda iti ye-iced engenaswekile njenge hibiscus enomkhenkce okanye iti yamaqunube. Icima ngokwenene izinyo elimnandi.

I-Kesha's Warrior Workout

Ingaba isebenza kanjani: Yenza umthambo ngamnye imizuzwana engama-20, uze uphumle imizuzwana eli-10. Phinda la maxesha amatyeli ama-2 uwonke, emva koko uye kwimithambo elandelayo. Phinda kwakhona yonke isekethe kwakhona, ukuba uyafuna.

Uya kudinga: Iidumbbells, mat

I-Ankle Tap Squat

Yima ngeenyawo ububanzi be-hip-width ngaphandle ubambe ii-dumbbells. Squat phantsi, ugcine ubunzima kwizithende, isifuba phezulu, amehlo phambili, kunye nombindi ubandakanyekile. Zama ukwehlisa iintsimbi kufutshane namaqatha ngangokunokwenzeka. Buyela kwindawo yokuqala.

I-Hammer Curl ukuya kwi-Shoulder Press

Yima ngeenyawo ububanzi benyama phakathi, amadolo agobe kancinane, ubambe iidumbbell ngeentende ezijonge ngaphakathi. I-curl dumbbells ukuya kubude begxalaba. Phezulu kwentshukumo, yandisa iingalo ngaphezu kwentloko. Reverse ulwalathiso kwindawo yokuqala.

Ukukhupha

Ngena kwisikhundla seplanga ngeengalo ezibanzi kunamagxa kunye ne-dumbbell ngapha nangapha kwakho. Ukuphefumla njengoko ugoba iingqiniba ecaleni ukuze wenze i-pushup, ukwehlisa isifuba ngokusondeleyo emgangathweni ngokusemandleni. Khupha, unyuse umva uye phezulu kwiplanga. Bamba i-dumbbell ngesandla sasekunene kwaye wenze umqolo, ugobe ingqiniba kwaye utsale i-dumbbell kwi-ribcage ngelixa ugcina isinqe sijonge emgangathweni. I-dumbbell esezantsi emgangathweni. Phinda, ukubheqa ngengalo yasekhohlo. Qhubeka, utshintshana iingalo.

I-Plyo Jump Lunge

Yima kwi-lunge ngenyawo lasekunene phambili, amandla kwisithende sasekunene, kunye nesithende sasekhohlo. Ukugcina umzimba ume nkqo kangangoko, isifuba sivulekile, kwaye ungabandakanyeki, gobisa idolo lasekhohlo emgangathweni, uqiniseke ukuba idolo lasekunene lihambelana neqatha kwaye alihambi kwiinzwane.Tsiba phezulu, utshintshe indawo yomlenze ukuze ufike emhlabeni unyawo lwasekhohlo phambili kunye nonyawo lwasekunene ngasemva. Qhubeka, utshintshana imilenze.

Iplanga yokuKhaba ngomlenze

Ngena kwindawo yeplanga, iingalo ububanzi begxalaba bucala kunye nomzimba owenza umgca othe ngqo ukusuka emagxeni kuye esinqeni ukuya kwizithende. Ukugcina i-butt ephantsi, phakamisa umlenze wasekunene, ukhabe esibhakabhakeni. Ezantsi kwindawo yokuqala kunye nokukhaba ngomlenze wasekhohlo. Qhubeka, utshintshana imilenze.

Idolo-Phezulu

Yima usebenze endaweni, uphakamisa amadolo phezulu kangangoko kunokwenzeka kwaye uqiniseke ukuba ungoyami ngasemva.

IPlank Oblique Dip

Ngena kwindawo yeplanga yomphambili iingalo ziqelelene ububanzi begxalaba kunye namagxa phezu kweengqiniba. Dipha isinqe sasekunene uye phantsi. Phakamisa isinqe ubuyele embindini uze udibanise inyonga yasekhohlo iye ezantsi. Qhubeka, macala omabini.

Udibaniso

Yenza umthambo ngamnye imizuzwana engama-30 ngolandelelwano, uphumle imizuzwana eli-10 phakathi kokuzilolonga.

Ngolwazi oluthe kratya kumqeqeshi we-celeb weKit Rich, ndwendwela iwebhusayithi yakhe esemthethweni okanye unxibelelane naye kwi-Twitter.

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