Umsebenzi kaKim Kardashian woMtshato

Umxholo

• Uphengululo lwe

UKim Kardashian Idume ngenkangeleko yakhe entle kunye neegophe zokubulala.

Ngelixa enokubulela ngokucacileyo kumama notata ngezo ntlobo zemfuza zilungileyo, i-starlet yenyani isebenza nzima ukugcina umzimba wakhe omangalisayo, onemizimba ekhangele umtshato wakhe ozayo nomdlali we-NBA uKris Humphries kule mpelaveki.

Ngubani onokumgxeka? Ukubopha iqhina phambi kwekhamera yekhamera kunye nayo yonke iMelika ibukele (njengenxalenye yomtshato weeyure ezine ezikhethekileyo kwi-E! Ngo-Okthobha), kunye ne-bevy ye-A-listers eya kwi-boot yanele ukwenza eyona uqiniseke ukuba umtshakazi ufuna ukungena kwixesha elinzima lokuzivocavoca.

Ngoncedo lomqeqeshi wakhe wamandla ombane u-Gunnar Peterson, obesebenza no Kardashian ukugcina isibalo sakhe sisisiqhelo kule minyaka mithathu idlulileyo, akukho mathandabuzo ukuba le nkwenkwana mihle iya kujonga i-va-va-voom emangalisayo kwiVera Wang yakhe ngo-Agasti 20.

"Ndicinga ukuba injongo kukuba ukhangeleke kakhulu njengaye nawuphi na umtshakazi (kunye nomyeni walo mbandela!), kwaye ukwazi ukumelana noxinzelelo lomtshato," kusho uPeterson. "Kwimeko yakhe umtshato oza kubakho kwinqanaba lehlabathi!"

UPeterson, oqhayisa uluhlu lwabathengi abadumileyo kubandakanya uSofia Vergara, uJennifer Lopez kunye no-Angelina Jolie, waphefumlelwa ukuba abe ngumqeqeshi emva kokutyeba kakhulu njengomntwana.

"Ndafunda indlela yokuyilawula ngokwenza umthambo kwaye kamva ngokutya," utshilo umqeqeshi onetalente. "Xa ndifumanisa ukuba ngokwenene ndingayijika ibe 'ngumsebenzi', kwakungekho nto. Ndisayithanda namhlanje, iminyaka eyi-23 + kamva!"

Ke umqeqeshi wodumo ozinikeleyo nosebenze nzima wamfumana njani u-Kim K womtshato womtshato kwisimo esiphakamileyo somtshato? Uqeqesho lukaKim lusekwe 'ukuba uhlala ulungile awusoze ulunge,' utshilo uPeterson. "Uyasila kwindawo yokuzivocavoca unyaka wonke kwaye enze ukhetho olufanelekileyo ngaphandle kwendawo yokuzivocavoca ukuze umvuzo wonyuswe."

UPeterson usebenze noKardashian 3 ukuya kwiintsuku ezi-5 ngeveki, kuxhomekeke kwishedyuli exakekileyo yenkwenkwezi. Ngelixa ukusebenza kwakhe bekufana ngokufanayo neziqhelo zangaphambili, "bebekhawulezisa kancinci".

Ngayo yonke i-buzz ejikeleze imitshato ezayo kaKardashian, akumangalisi ukuba kutheni abatshakazi bexesha elizayo abavela kwihlabathi lonke befumana inkuthazo yosuku lwabo olukhulu ekusebenzeni kukaPeterson.

"Sukuzilambisa. Zama ukuphumla ukuze umzimba wakho ubuyele ekusebenzeni kwakho, kwaye ukuze amajoni akho omzimba adubule kuzo zonke iisilinda," ucebisa uPeterson. "Akufuneki ujonge phantsi ngelixa uhamba phantsi kwendlela!"

Iindaba ezimnandi zezokuba akufuneki ube ngumakoti oza kuba neentloni ukuze uxhamle umzimba wakho ngokuzilolonga komtshato kaKim Kardashian. Apha, uPeterson usinika ulwazi malunga nenkqubo yakhe yokomelela!

Uya Kuyidinga: Iidumbbells, ibhola yeyeza, isileyi esinobunzima, i-treadmill kunye nelotta stamina!

Isebenza njani: Olu qeqesho ludibanisa ukuhamba ezintlanu ngamanqanaba aphezulu e-cardio ukusebenza kwakho, amahlombe, i-quads, i-oblique, i-abs, i-hips, ingundoqo kunye nokunye.

INYATHELO 1: I-squat Press

Uyenza njani: Qala ngomqolo wakho ngqo kunye neenyawo ububanzi begxalaba ngaphandle. I-squat phantsi kwi-angle ye-90-degree ngelixa ugcina umqolo wakho ume nkqo. Ukugcina izihlunu zakho zesisu ziqinile, jonga ngqo phambili kwaye uphakamise amehlo kancinci.

Bamba iidumbbells eziphambi kwakho kamnandi ngokuthe tyaba malunga nokuphakama kwamagxa akho nge-bicep encinci kunye nesifuba esiguqukayo ukuzigcina zikwindawo. Gxila kubunzima bakho ngasemva kwezithende zakho kodwa ungaphakamisi iinzwane zakho ngexesha lokuhamba.

Vuka uphume squat ngoqhushumbo oluncinci ngelixa ugcina ifom kunye nolawulo. Ukuphefumla ngaphandle komzamo. Kwangaxeshanye cofa okanye utyhale iidumbbells phezulu nangaphezulu kwentloko yakho. Qeda ukunyakaza ngokubuyisela ii-dumbbells kwindawo yegxalaba. Yimpendulo enye. Yenza i-12 ukuya kwi-20 reps.

Imisebenzi: I-Glutes kunye namagxa.

INYATHELO LESI-2: Ngasemva kweLunge ngokuKick engaphambili

Uyenza njani: Yima nkqo neenyawo zibe ububanzi bamagxa ngokuhlukana. Beka izandla zakho ezinqeni zakho okanye ubambe ii-dumbbells ezandleni zakho emacaleni akho (zombini ziya kunceda ngokulinganisela; ii-dumbbells zongeza ukuchasana).

Ukugcina i-abs yakho iqinile, buyela umva ngonyawo lwakho lwasekunene kwaye unciphise kwindawo yokubuyela umva. Cinezela ubuqaqawuli bakho xa utyhala isithende sakho sasekhohlo kwaye ukhaba umlenze wakho wasekunene phambi kwakho njengoko ulungisa umlenze wakho wasekhohlo. Yimpendulo enye. Yenza i-12 ukuya kwi-20 eqhubekayo, uphinde uphinde kwelinye icala, ukhabe umlenze wakho wasekhohlo.

Imisebenzi: I-Glutes, i-quads kunye ne-core.

INYATHELO 3: Ukujikeleza kweMedball

Uyenza njani: Yima iinyawo zakho zikhombe ngqo ngaphambili kunye nobubanzi begxalaba ngaphandle. Gcina amadolo akho egobile kancinci, bamba ibhola yeyeza ezandleni zozibini phambi kwesifuba sakho kwaye wandise iingalo zakho.

Zoba-inkaba yakho, nqakraza i-glutes yakho kwaye ungene esilevini sakho. Jikelezisa iingalo zakho kunye nomzimba kwelinye icala, ujikeleze unyawo lwakho lwangasemva kwisindululo esilawulwayo esiphindaphindwayo. Sebenzisa izihlunu zakho zesisu kunye nesinqe ukuthoba isantya kunye nokutshintsha indlela eya kwelinye icala. Yimpendulo enye. Yenza i-20 ukuya kwi-50 reps.

Imisebenzi: I-Abs kunye ne-oblique.

INYATHELO 4: I-Sled Push

Uyenza njani: Yima ngqo emva kwesileyi esinobunzima ngezandla zakho zozibini kwiisibari. Tyhala phambili kwisileli ngomqolo wakho ngqo kwaye amadolo eqhuba unyuka usihla ukuze wenze isantya.

Cofa isilingi esilinganisiweyo ngokuhamba ngokuhamba okungagungqiyo kangangeenyawo ezingama-80. Ngamathuba aphezulu e-cardio, yenza oku amaxesha ama-3 ukuya kwi-6 phakathi kwezinye iintshukumo.

Imisebenzi: Iimpawu kunye nomxholo.

INYATHELO 5: Isilayidi esisecaleni kwiTreadmill

Uyenza njani: Ukuma ecaleni kwitayitile yokuthambeka, gcina iinyawo zakho ngaphezulu kobubanzi begxalaba ngaphandle. Gobisa amadolo kancinci kwaye ugcine umqolo wakho uthe nkqo. Qalisa umthambo ngokushukuma ngasekhohlo kangangemizuzwana engama-30 ukuya kwengama-60, emva koko ujike uphindaphinda kwicala lasekunene.

Imisebenzi: Iinqe, ii-quads kunye nomxholo.

INYATHELO 6: Ukutyhala ukunyuka kweentaba

Uyenza njani: Emva kokugqiba i-push-ups emihlanu, hlala kwindawo yokunyuka kwaye uphumle kwiibhola zeenyawo zakho ngelixa uzisa umlenze wakho wasekhohlo phambili esifubeni sakho kwaye ubuyele kwindawo yawo yokuqala.

Phinda le ntshukumo ngokukhawuleza, utshintshe umlenze omnye phambili kunye nomlenze omnye ngasemva. Le ntshukumo ilingisa "ukunyuka kwentaba." Gqibezela abakhweli bentaba abangama-20, emva koko uphinda "utyhalana ukuya kubakhweli bentaba" amaxesha amathathu ukuya kwama-5 ngaphezulu ngaphandle kokuphuma kwindawo yokutyhala.

Imisebenzi: Yonke into-uyakuziva ekuseni!

Ngolwazi oluthe kratya ngoGunnar Peterson, jonga iwebhusayithi yakhe esemthethweni www.gunnarpeterson.com.

Malunga noKristen Aldridge

UKristen Aldridge uboleka ubuchule bakhe benkcubeko yepop kuYahoo! njengomgcini we "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. Connect with Kristen ukuthetha zonke izinto celebrity via Twitter and Facebook, okanye undwendwele website yakhe esemthethweni www.kristenaldridge.com.

Uphengululo lwe