Izabelo zikaKim Kardashian zoQeqeshiso ezi-6 eziya kuguqula imilenze yakho kunye neempundu

Umxholo

• Ukwandiswa komlenze ohleliyo
• Iintsimbi zeHamstring
• Indawo ebanzi yeBarbell Squat
• Imilenze yeendaba
• I-Barbell Deadlifts
• Ukuma kwethole kuyaphakama
• Uphengululo lwe

Ukuba ukhe wakroba kwi-Instagram kaKim K kwaye wazibuza ukuba uyifumana njani into yakhe emnandi, sineendaba ezimnandi kuwe. Umqeqeshi weenkwenkwezi oyinyani, uMelissa Alcantara, wabelana nje ngemizimba emithandathu esezantsi ongayenza kwindawo yokuzivocavoca yemilenze eyomeleleyo kakhulu kunye nokuphakanyiswa kwendalo yamaphupha akho. (Kwakhona, bona indlela u-Alcantara ancede ngayo uKim Kardashian ukuba alahlekelwe yi-20 pounds.)

Ukuba awuqhelani noAlcantara, yazi oku: Lo mfazi akaphazamisi. Umqeqeshi kunye nomntu owayesakuba ngumakhi womzimba wasebenzisa i-intanethi ukuzifundisa indlela yokusebenza xa enengxaki yokudakumba kunye nokuzuza ubunzima. Ngoku, usebenza no-A-uluhlu lwabadumileyo kwaye usebenzisa i-Instagram yakhe ukukhuthaza abanye abajonge ukungena kweyona milo ibalaseleyo yobomi babo. (Fumanisa ukuba ebethetha ntoni malunga nokutya kwakhona kunye nendlela ayisebenzise ngayo ukuseta kwakhona imetabolism.)

Thatha isicatshulwa kwizikrini ezingezantsi kwaye ulandele i-Alcantara yokukhokelela kwimidlalo yosuku lomlenze oza kuseta umlilo. (Ngaphandle kwe-AF butt eyomeleleyo, uya kukora zonke ezi zibonelelo zimangalisayo zokuphakamisa iintsimbi.) Kodwa ngaphambi kokuba uqalise, yazi nje ukuba ezi ntshukumo azilula-ngoko ungatyhafi ukuba awukwazi ukuzenza zonke. kanye kwi bat. Unokuba ngcono ukuqala ngeentsimbi ezisezantsi kunye neereps ezimbalwa kwaye uhambe ukusuka apho.

Ukwandiswa komlenze ohleliyo

Hlala kumatshini wolwandiso lomlenze umqolo wakho ucinezelwe kwiphedi yenkxaso. Emva kokuba iinyawo zakho zifakwe emva kwe-ankle pad, cinezela i-quads yakho (imisipha emikhulu phambi kwamathanga akho) ukuphakamisa imilenze yakho yomibini ide ihambelane nomhlaba. Emva koko, ngokuhamba kancinci nangokulawulwa, buyela emva kwindawo yokuqala ukugqibezela ukuphindaphinda.

Lungisa ubunzima ukwenzela ukuba ungawugcini umva wakho kwaye usebenzise izibambo zecala ukuze ufumane inkxaso engaphezulu. UAlcantara ucebisa ukwenza iiseti ezi-4 zokuphindaphinda ezingama-20.

Iintsimbi zeHamstring

Qala ngokungqengqa ngobuso phantsi kumatshini wokugoba i-hamstring. Zibeke endaweni yokuba i-lever pad imi ngasemva kwemilenze yakho (ngaphezulu kwamaqatha akho). Gcina i-torso yakho ithe tyaba kangangoko ebhentshini kwaye ubambe kwicala lokuphatha njengoko ucinezela imisipha yakho (izihlunu ngasemva kwamathanga akho) ukugoba iinyawo zakho ukuya kwi-butt yakho. "Ngokwenene bethelela isinqe sakho," u-Alcantara wabhala kumabali akhe.

Bamba umzuzwana, kwaye wehlise kancinci iinyawo zakho ubuyele kwindawo yakho yokuqala ukugqiba i-rep. Yenza iiseti ezi-4 ezingama-20 zokuphinda-phinda.

Indawo ebanzi yeBarbell Squat

Sebenzisa i-squat rack ukwenza i-barbell emagxeni akho (okanye usebenzise ibha yomzimba okanye i-barbell encinci ukuba uyaqala). Yima iinyawo zakho zibanzi kancinane kunobubanzi begxalaba ngaphandle kweenzwane ezibonakaliswe kancinane, amadolo athambileyo nentamo ayithathi cala. Ukuphefumla kwaye ubambe i-core yakho, emva koko uxhome ezinqeni nasemadolweni ukuze unciphise kwindawo ye-squat, uhleli ezinqeni zakho kunye ne-butt ngasemva kwaye ugcine umva wakho ulula. Nje ukuba amathanga akho alingane nomgangatho, cinezela phakathi kweenyawo zakho ukuze ume ukugqiba i-rep. Yenza iiseti ezi-4 ze-15 eziphindaphindayo.

Imilenze yeendaba

Hlala kumatshini wokushicilela umlenze ngeenyawo zakho kumaqonga malunga nobubanzi begxalaba ngaphandle. Cinezela iqonga yonke indlela yokuphuma de imilenze yakho yandiswe ngokupheleleyo ngokugoba kancinci emadolweni. Nciphisa kancinci iqonga ngokuzisa amadolo akho esifubeni ngelixa ugcina iinyawo zithe tyaba. Tyhiliza iqonga umva ukuze ugqibezele irep. UAlcantara ucebisa ukuba wenze iiseti ezi-4, ezingama-30, ezingama-25, ezingama-20, nezingama-20.

I-Barbell Deadlifts

Sondela kwi-barbell ngeenyawo zakho malunga nobubanzi be-hip ngaphandle, ukhanyise kufutshane nebha. (FYI: Unokwenza kwakhona i-deadlifts kunye nee-dumbbells ukuba ungumqali.) Ukuxhoma ezinqeni, emva koko ngamadolo, ukugoba kunye nomqolo osicaba ukuze ubambe ibha ngezandla zobubanzi begxalaba ngaphandle. Gcina intamo yakho ingathathi hlangothi kwaye ihambelana nomqolo wakho. Ukuphefumlela ukuqinisa i-core yakho, kunye nomqolo osicaba, phakamisa ubunzima phantsi, uqhube i-hips phambili ukuze ume ubude.Misa kancinci kwindawo yokuma umzuzwana ngaphambi kokuba ujonge esinqeni, emva koko uguqe ngamadolo, ukuthoba ibar kancinci emgangathweni. Qiniseka ukuba ugcina umqolo wakho uthe tyaba kuyo yonke intshukumo. Yenza iiseti ezi-4 ze-15 eziphindaphindayo.

Ukuma kwethole kuyaphakama

Yima ngaphantsi kwamagxa omatshini wokuphakamisa ithole elimileyo kunye neebhola zeenyawo zakho emphethweni weqonga kunye neenyawo eziqelelene ngobubanzi besinqe. Ukugcina ukugoba okuthambileyo emadolweni akho, izithende ezisezantsi ezantsi kangangoko unako uze uphakamise izithende zakho ukuze ucinezele kwiibhola zeenyawo zakho. Misa okwesibini phezulu, emva koko unciphise ukubuyela kwindawo yokuqala. Yenza iiseti ezi-4 ze-30 reps.

Uphengululo lwe