Isicwangciso seTone-Up seKate Upton

Umxholo

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Kate Upton Ijongeka intle kwaphela kuqweqwe lwe Imidlalo eboniswe, Kodwa uyifumene njani i-bod bod bod yakhe nge-bikini-elungele imo yodumo? Inye into eqinisekileyo; kufuna ukuzinikela okuninzi! Ibhombu ebomvu eqeqeshwe yingcali yomzimba eyongezelelweyo uDavid Kirsch kwaye masithi, ukusebenza kwakunzima.

"U-Kate ngugqirha ogqibeleleyo ojolise ekuqeqesheni kwaye wenza konke endikucelayo kuye," utshilo uKirsch. "Ngoyena mxhasi ungoyena mqeqeshi unokuthembela kuye."

Sifumene i-scoop evela kwindawo yoqeqesho lomntu siqu ukuba sithethe ngesicwangciso se-Upton sokulungiselela ukumila. Funda ngakumbi!

UBUME: UKate Upton ukhangeleka engakholelekiyo kwi SI gquma! Sinike iskoop ekusebenzeni kwakho.

UDavid Kirsch (DK): Mna noKate saqala ukusebenza kunye ngo-Agasti. Ekuqaleni, besenza iintsuku ezimbini-ngeentsuku ezisixhenxe ngeveki. Emva koko, senze enye enesiqingatha okanye iiyure ezimbini kwiintsuku ezintlanu ukuya kwezintandathu ngeveki. Umbono yayikukudala i-cardio engqongqo kunye nokukrola inkampu yeebhuthi ezibandakanya iintsimbi kunye neebhendi zokumelana, i-sprinting kunye ne-calisthenics, isithunzi kunye nokukhaba amanqindi. Ukuzilolonga yayiziisekethe ezibukhali ze-cardio sculpting ezigxile kumbindi, imilenze, i-butt, kunye neengalo.

UBUME: Ngaba uye wakonyusa ubungakanani ngakumbi nangakumbi xa ihlumelo lalisondela, kwiveki enye ukuya kwezimbini?

DK: Kwisigqubuthelo, sonyuse ubungakanani kwaye songeza imizuzu engama-45 yokwehla kwe-cardio, i-sprints, kunye ne-elliptical. Wayekalela ukutya kwakhe ekugungqiseni, kwimifuno, kunye nakwibha yokutya enye ngosuku.

UBUME: Ngaba uKate wayenazo naziphi na iinjongo zokuqina komzimba kuhlobo lokuqubha?

DK: UKate uneegophe ezintle nyani kwaye bendizimisele, nokuba besiziqeqeshe kangakanani na, bendingafuni ukuba aphunguke ubunzima obuphambeneyo. Injongo yayikukukhulisa amathanga akhe kunye namathanga akhe angaphakathi kwaye agcine iimpundu zakhe zilungile. Kwakungekho malunga nokutshintsha komzimba wakhe, andifuni ukuyenza loo nto. Qinisa nje, ithoni, kwaye wandise. Ndingathi wadibana nabo; Ukwiqweqwe le Ushicilelo lweSwimsuit lweMidlalo!

Nokuba unomsitho omkhulu oza kuza okanye ufuna nje ukuqinisa kunye nokuthowuni umzimba wakho ngaphambi kwentwasahlobo, jonga umthambo osebenza kakuhle uKirsch osetyenzisiweyo no-Upton kwiphepha elilandelayo!

Indlela Yokuzilolonga kaKate Upton yezemidlalo

Ezona ndawo zibalulekileyo ekugxilwe kuzo ngaphambi kuka-Upton SI Isigqubuthelo sokudubula yayiyimilenze, amathanga angaphakathi, amahips, impundu, i-abs, kunye neengalo. Ukujolisa ngqo kwezi ndawo, senze uqeqesho lwesekethe oluhamba nolu nyango lungezantsi, nge-cardio (elliptical, sprinting, rowing) efakwe kwiiveki ezimbini eziphambi kokudubula.

Uya kudinga: Ibhola yamayeza, ibhola yozinzo, iidumbbell, ibha yomzimba, imithambo yokusebenza.

I-Sumo Lunge nge-Kick Side (ukuhamba kwesiginitsha ye-DK)

A. Yima kwindawo ethi "sumo" iinyawo zakho zibe banzi kancinci kunobubanzi benyonga, amadolo agobile, kunye nobunzima bomzimba wakho kwizithende zakho.

B. Thatha inyathelo elikhulu emacaleni ngomlenze wakho wasekunene, ungenise idolo lakho lasekunene ngasesifubeni sakho uze udlule ngasekunene kwintshukumo enye eqhubekayo.

C. Ngokukhawuleza ukuba unyawo lwakho lwasekunene luchukumise umhlaba, buyisela idolo lakho esifubeni sakho kwaye ugqibezele ukukhaba ecaleni, ukukhaba isithende sakho sasekunene ukuya kwicala eliya esiswini somchasi ocingayo (okanye umhlathi ukuba loo mntu uyicingelayo ubude bakhe busengozini. ).

D. Yehlisa umlenze wakho wasekunene uye emgangathweni ungene kwindawo yesumo. Zijonge phantsi ngelixa uncamathisela impundu yakho ngaphandle. Gcina amadolo akho ngentla (hayi ngaphambili) kweenzwane zakho.

E. Ntlakohlaza ngelixa ujikelezisa iingalo zakho ngaphezulu. Hlala kwizithende zakho, uqengqeleka phambili kwiinzwane zakho. Phinda wenze i-sumo lunge kunye nokukhaba ecaleni ngomlenze wakho wasekhohlo kunye nelinye isele. Qhubeka utshintshe ekunene uye ekhohlo ude ugqibezele imiphunga eli-10 kwicala ngalinye kunye nokutsiba kwesele okungama-20.

Uhambo lwePlatypus (ukuhamba kwesiginitsha ye-DK)

A. Bamba ibhola yeyeza ngezandla zakho zombini kwaye wolule iingalo zakho ngaphezulu. Isikwere kwindawo yokuhlala ehleli ngamadolo elungelelaniswe neenzwane zakho kunye neempundu zakho unamathela ngasemva apho unokufumana khona.

B. Gcina umbilini wakho uqinile njengoko usiya phambili, utyhala ngesithende ngasinye.Ukuba wenza intshukumo ngokuchanekileyo, i-butt yakho kunye namathanga angaphakathi aya kutsha. Hamba ujikeleze kwigumbi kwicala elinye ubuye umva kwaye uhambe umva umva. Ukuba igumbi lakho lincinci, phinda uwele igumbi elinye.

I-Pushups / i-Knee Tucks kwiBhola yozinzo

A. Qalisa kwindawo ene-all-four nge-torso yakho ebholeni kunye nezandla neenyawo phantsi. Yandisa imilenze yakho kwaye wolule izithende zakho ngasemva kwegumbi. Izandla zakho kufuneka zibe phantsi kwamagxa akho.

B. Xa sele umisele ukubandakanyeka kwakho esiswini, hamba kancinci izandla zakho ziye phambili zide iinyawo zakho zisuke emgangathweni. Qhubeka uhamba uphume kude kube ngamathanga akho okanye amadolo akho aphumle ngaphezulu kwebhola kwindawo yeplanga.

C. Exhale uze ugobe amadolo kancinci esifubeni sakho. Ibhola iya kuqhubela phambili njengoko amadolo akho ehlala phantsi kwe-torso yakho kwaye izinqe zakho ziphakamisa ukuya kwisilingi.

D. Tsala umphefumlo kwaye uyolule imilenze yakho, uyiqengqeze ibhola umva kwakhona.

Uzinzo Ball Izikere

A. Qalisa ngokuhlala phantsi kunye nemilenze ethe tye phambi kwakho, umva nkqo kwaye izisu zibandakanyekile.

B. Beka iinyawo zakho ngapha nangapha kwibhola yozinzo kwindawo ebanzi, uze uguqule iinzwane zakho ucinezele ibhola ngamaqatha ukubala eli-10. Khupha kwaye uphinde.

C. Yenza i-pulse scissors, ucinezele okwesibini okanye ezimbini ngokulandelelana ngokukhawuleza, ukudala ukuhluka.

Ukujikeleza kwePlank kwiBhola eZinzileyo

A. Guqa ngesifuba okanye esinqeni kwibhola yomthambo. Ukuntywila ngaphezulu kwaye ubeke izandla emgangathweni iingalo zolulelwe ezantsi, zixhase umzimba ongaphezulu.

B. Ngelixa ugcina umzimba uthe tye, hamba izandla kude nebhola de amathanga abekwe ngaphezulu kwebhola. Guqa amadolo ukuze iinyawo ziphakame ngaphezu kwamadolo. Jikelezisa isinqe ukuze amathanga aqengqele ngaphezulu kwebhola kwelinye icala.

C. Jikelezisa kwelinye icala uze uphinde.

Uzinzo Ball Handoffs

A. Lala ngomqolo. Beka ibhola yozinzo phakathi kwamadolo akho kunye nokuqaqamba. Yandisa imilenze yakho ukuya kwisilingi, wenze i-angle ye-90-degree kunye ne-torso yakho. Yandisa iingalo zakho ngaphezulu.

B. Gobisa umsila wakho uye kwinkaba yakho xa uphakamisa ibhola, usondeze iingalo zakho namagxa ukuze udibane nebhola.

C. Bamba ibhola phakathi kwezandla zakho. Yibeke ezandleni zakho ibhola. Nciphisa izandla zakho kunye nebhola kumgangatho ophezulu kunye nemilenze yakho emgangathweni.

Phinda usebenzise iingalo zakho ukuphakamisa ibhola ze uyibuyisele emilenzeni. Qhubeka ukuyitshintsha ukuyisusa kwimilenze yakho uye ezandleni nasezandleni kwimilenze yakho amaxesha ali-10 ukuya kweli-15.

Reverse Crossover Lunges ukuya kwiLateral Lunge

A. Yima ngenyawo umgama wamagxa ngokwahlukana. Bamba i-dumbbell kwisandla ngasinye. Yandisa iingalo zakho phantsi emacaleni akho.

B. Thatha inyathelo elikhulu ukuya phambili ngonyawo lwakho lwasekunene, utyala unyawo lwakho kwindawo yentsimbi yeshumi elinanye. Sink phantsi de amathanga akho enze i-engile elungileyo. Njengoko ugoba amadolo akho, ugobe ii-dumbbells ukuya kwiingalo zakho ezingaphezulu.

C. Yandisa imilenze yakho, uze uphakamise idolo lasekunene uze nalo esifubeni xa uhlisa iingalo. Buyela umva ngomlenze wakho wasekunene, ngeli xesha uphaphaza emva kwethambo lakho kwaye ubuyele emva kwithuba lesibhozo. Njengoko ushona phantsi kwi-lunge ebuyela umva, gcwalisa enye i-biceps curl.

D. Phinda izihlandlo ezili-15 ukuya kwangama-20 ngomlenze wasekunene uze emva koko utshintshele kwimiphunga ngomlenze wasekhohlo, uye phambili ukuya kwindawo yentsimbi yokuqala uze ubuyele kwindawo yentsimbi yesihlanu.

Reverse Walking Crabs

A. Usenokuyikhumbula le evela kwiklasi yokuzivocavoca yamabanga aphantsi. Hlala phantsi uzicwangcise ngezandla zakho neenyawo zakho, ujonge eluphahleni. Hamba ngasemva, uziqhubele phambili ngezandla neenyawo.

B. Wakuba ufikile eludongeni okanye kwindawo yakho yokumisa, jika, kwaye ubuyise umva unonkala uhambe ubuyela kwindawo oqale kuyo.

Ukufa komlenze omnye

Ukubamba i-bar yomzimba, i-dumbbells, ibhola yeyeza, okanye i-broomstick kwipiniki, yima ngemilenze ububanzi ububanzi begxalaba.

B. Goba phambili, ujingise esinqeni. Gcina amadolo akho ethambile kwaye umva tyaba. Buyela kwindawo yokuqala. (Yenze kube lula: Ukuba uziva ungcangcazela, bamba isihlalo okanye umphetho wetafile ibhalansi. Yenza kube nzima: Ukuba uziva umkhulu, zama ukuphakamisa omnye umlenze wakho njengoko usihla.)

Enkosi kakhulu kuDavid Kirsch ngokwabelana noKate Upton Imidlalo eboniswe ukuzilolonga! Ngolwazi oluthe kratya kwiKirsch, ndwendwela iwebhusayithi yakhe.

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