U-Khloé Kardashian Ukwabelane ngoQeqesho lwaKhe lokuKhulelwa

Umxholo

• Shushubeza
• Ukuphakama kwamagxa ngeSquat
• Ukucofa kwamagxa emaPhezulu
• Lateral Dada Hamba kunye Resistance
• Iintambo zedabi
• Uxinzelelo lwesifuba kwiBhola eseleyo
• IiSquats ezinobunzima
• Iplanga leNtaka-Nja
• Uphengululo lwe

Akukho mbuzo ukuba uKhloé Kardashian usebudlelwaneni obunzulu kunye nokuqina. Le ntombazana iyakuthanda ukuphakamisa ubunzima kwaye ayikoyiki ukuphuka. Inkwenkwezi yokwenyani isandula ukubhala kwi-app yakhe ukuba ngelixa engazange akwazi ukuhamba nzima njengoko ebeya kwenza, ukukhulelwa kwakhe akuzange kumthintele ekubeni ahlale esebenza.

Wade wabelana ngokusebenza kwakhe ayithandayo ukusuka ekuqaleni ukuya ekugqibeleni, kwaye sichukumiseke kakhulu. Ukulindela oomama, nantsi inkuthazo yakho yokuzilolonga kwimpelaveki. Kodwa, FYI, akukho mfuneko yokuba ukhulelwe ukuze uzame ukuzilolonga kuka-Khloé kwaye ufumane ukutsha okumangalisayo.

Shushubeza

Qala umthambo wakho ngemizuzu engama-30 kwindawo yokukhwela izinyuko. (Isinyuko-sonyuka sisiqwenga se-OG sezixhobo zomzimba ezifanelekileyo ixesha lakho nokubila.)

Ukuphakama kwamagxa ngeSquat

Yima ngeenyawo ukubanzi kancinci kunobubanzi begxalaba ngaphandle, ubambe i-dumbbell kwisandla ngasinye. Goba amadolo kwi-squat. Tyhila izithende ukuze ume ngelixa uphakamisa iintsimbi esifubeni. Cinezela iidumbbells ngaphezulu. Buyisela iintsimbi kwindawo yokuqala kwaye uphinde. Yenza reps kangangoko kunokwenzeka (AMRAP) kwimizuzwana engama-30. Phinda 3 amaxesha amaninzi.

Ukucofa kwamagxa emaPhezulu

Qala kwindawo ephezulu yeplanga kunye neentende ngqo phantsi kwamagxa. Bend kwaye ulungelelanise iingqiniba ukwenza i-push-up. Cofa ingalo yasekunene ukuya egxalabeni lasekhohlo, emva koko ingalo yasekhohlo uye egxalabeni lasekunene. Phinda. (Nantsi into omele uyazi malunga neplank ngexesha ukhulelwe.)

Lateral Dada Hamba kunye Resistance

Songa ibhendi yokumelana ngaphezulu kwamadolo akho kwaye ubambe izibambo ze-TRX strap esandleni ngasinye. Goba amadolo kwaye uhlale emva, udala ukuxinezeleka kwimitya. Thatha amanyathelo ama-3 ukuya ngakwesobunxele, ugcine amadolo egobile. Bend iingalo ukuzisa imitya esifubeni. Thatha amanyathelo ama-3 ukuya ngasekunene. Bend iingalo ukuzisa imitya esifubeni. Yenza i-AMRAP imizuzwana engama-30. Phinda 2 amaxesha amaninzi.

Iintambo zedabi

Qala ukuguqa ngomlenze wasekunene phambili kunye nedolo lasekhohlo ngasemva uphumle kwi-Waff Mini Elite (isixhobo sokuhamba nge-inflatable ehambayo esingenasisindo esisisiseko), ubambe isiphelo sentambo yokulwa kwisandla ngasinye. Khawuleza uhambise iingalo phezulu nasezantsi, enye emva kwenye imizuzwana engama-45. Shintsha imilenze kwaye uphinde. Phinda kathathu amaxesha. (Idibeneyo: 8 Ukulwa ngentambo yokuzivocavoca nabani na anokuyenza)

Uxinzelelo lwesifuba kwiBhola eseleyo

Lala ngasemva, ubeke amagxa akho kwibhola yebhalansi, iinyawo ziphumle ngobubanzi bamagxa ngokwahlukeneyo kumgangatho ophambi kwakho. Bamba i-dumbbell kwisandla ngasinye kunye neengqiniba eziguqulweyo kwii-angles ezingama-90. Yolula iingalo ukucofa iidumbbells ukuya kwisilingi. Bend iingqiniba ukuthoba iidumbbells kwaye ubuyele kwindawo yokuqala. Yenza iiseti ezi-3 zokuphindaphinda ezingama-30. (Idibeneyo: 8 UkuQinisekiswa kweBhola yoQeqesho loMzimba oQhelekileyo kwiiCrunches ezisisiseko)

IiSquats ezinobunzima

Bopha ibhande lokumelana nemilenze yakho ngaphezu kwamadolo. Sebenzisa umatshini wokushicilela umlenze, beka iinyawo eqongeni nge-Waff Mini phantsi konyawo ngalunye. Ukucofa izithende, yandisa imilenze ukutyhala iqonga kude, bamba apha umzuzu omnye, emva koko ubuyele kancinci kwindawo yokuqala.

Iplanga leNtaka-Nja

Qala kuzo zonke ezine ngedolo lasekhohlo kunye nesandla sasekunene sixhaswe kwiWaff Minis. Phakamisa ingalo yasekhohlo kunye nomlenze wasekunene ukuze uhambelane nomhlaba. Bamba imizuzwana engama-30. Guqula amacala kwaye uphinde.

Uphengululo lwe