Imfihlelo ye-Kate Hudson ye-6-Pack Abs

Umxholo

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Gleek isilumkiso! Ihlala ithandeka UKate Hudson ubuyele kwindawo eqaqambileyo eneziqephu ezithandathu ze-arc Glee edlala umqeqeshi womdaniso, kwaye masithi nje… uyangcangcazela 'into ayinikwe ngumama wakhe! Umntwana oneminyaka engama-33 ubukeka emangalisa kwisizini yokuqala ye-premiere, ebonisa ezinye i-abs ezintle.

Akukho mbuzo ukuba ibhombu ye-blonde ibuyile kwaye ingcono kunangaphambili, kodwa wayifumana njani loo nto ilukhuni, i-post-baby bod? UNicole Stuart, umqeqeshi wePilates wexesha elide u-Hudson, wahlutha nge-SHAPE malunga nokuzilolonga kweenkwenkwezi ezi-sexy nangaphezulu!

UBUME: Siyamthanda uKate Hudson! Ukungabikho kwakhe kuyamangalisa Glee kweli xesha lonyaka. Unexesha elingakanani usebenza naye kwaye kunjani ukumqeqesha?

UNicole Stuart (NS): Ndisebenze naye iminyaka eli-15. Bekumnandi! Xa usebenze nomntu ixesha elide, uye waba ngomnye wabahlobo bam abasenyongweni ngoku. Ungumntu ongaqhelekanga kwaye uyandicelomngeni kum njengomqeqeshi kuba uyimbaleki ebalaseleyo. Sobabini sinikana ukubaleka kwemali yethu. Uhlala emangalisa xa kuziwa ekusebenzeni kwakhe.

UBUME: Umqeqeshe kangaphi kwaye zinde kangakanani iiseshini?

NS: Senza ii-Pilates iyure, kathathu ngeveki. Ukuba ulungiselela into ethile iya kuba ngaphezulu. Sihlala sidibanisa i-cardio-efana ne-mile run-phambi kweklasi ye-Pilates. Ngeentsuku ezingekhoyo, uya kudibana nam ngeyoga okanye iklasi yokujikeleza.

UBUME: Kutheni le nto iiPilates zilolonga kakhulu?

NS: Isebenza ngokuyintloko eyona nto iphambili, kodwa ayisiyiyo ngaphambili kuphela. Uya kusebenza kuwo wonke umzimba-ngaphambili, emacaleni, ngasemva, kwindawo yakho yonke ephakathi, kwi-trunk-itsala yonke into kunye kunye. Uya kuba nzima, ngakumbi iitoni, kwaye womelele. Ikwenza ume mde, ikwenza ube nokuzithemba ngakumbi, ikwenza ube nesiseko. Uya kuphulukana nee-intshisi kwaye ufumane oko kubhitya, ukujonga okude. Emva kweeseshoni zokuqala ezili-10, uya kuziva ngokwahlukileyo. Emva kweeseshoni ezingama-20, uya kubona umohluko!

Sasifuna ukwazi okungakumbi, ke sicele uStuart ukuba abelane ngesampulu ka-Hudson yokuzilolonga. Ngoku nawe ungaziva ixesha elide, ungoyile, uqinisile, womelele, kwaye unetoni ngakumbi ngesiqhelo sePilates yakhe. Yijonge kwiphepha elilandelayo!

Uya kuyidinga: A Pilates mat, amanzi

1. 100

Lala ngomqolo imilenze yakho igobile kwitafile yetafile kunye neewins zakho kunye namaqatha ahambelana nomgangatho. Ukuphefumla.

Khupha umphunga. Zisa intloko yakho phezulu kunye nesilevu sakho phantsi. Kuya kufuneka ujonge ngqo kwisisu sakho. Gobisa umqolo wakho ongaphezulu kumgangatho kwaye uphefumle.

Yandisa iingalo nemilenze yakho ngqo phambi kwakho kwaye uphefumle. Yehlisa imilenze yakho ngokwaneleyo ukuze uve ukuxinezeleka esiswini sakho kodwa imilenze yakho ingashukumi. Bamba iingalo zakho malunga nesiqingatha-intshi emgangathweni.

Bamba le ndawo kwaye umpompe kancinane iingalo zakho phezulu-na-phantsi kwintshukumo ephinda-phindayo. Thatha ukuphefumula okufutshane ngempumlo yakho kwaye uphume ngomlomo wakho. Thatha imiphefumlo emihlanu ngaphakathi kwaye uphefumle kahlanu ngaphandle.

Yenza umjikelo wemiphefumlo eli-10 epheleleyo. Umjikelo ngamnye unokuphefumula okufutshane ezintlanu kunye neentlanu ezimfutshane zokuphefumla. Xa ugqiba, yitsale kancinane imilenze yakho esiswini sakho. Zibhijele iingalo zakho kwaye uwise intloko namagxa akho phantsi.

2. Ukuziqengqa

Beka umqolo wakho kwiyoga okanye kwindawo yokuzivocavoca. Imilenze yakho kufuneka ithe tye. Inhale kwaye ufikelele kwiingalo zakho ngaphezu kwentloko yakho ukuze ulula umzimba wakho wonke njengokuba ubuya kusasa.

Exhale kwaye uphakamise iingalo zakho ukuya esibhakabhakeni. Xa iingalo zakho zijolise esibhakabhakeni, qalisa ukuphakamisa intloko kunye namagxa akho kancinci emethini. Khumbula ukugcina intamo yakho ihambelana kakuhle ngokwenza ngathi kukho i-orenji phantsi kwesilevu sakho.

Scoop isisu sakho ukuqala ukuqalisa. Kwangelo xesha, cudisa ithanga lakho langaphakathi kunye nezihlunu zempundu. Ufuna ukugcina imilenze yakho phantsi; ukuba unengxaki ngale nto, sebenzisa uhlengahlengiso olufana nokugoba amadolo akho ukunceda ukukhusela umqolo wakho ngexesha lokuzilolonga.

Inhale xa sele ufikelele phezulu kwaye uhleli kwindawo ehleliyo. Yolulela phambili iinzwane zakho.

Qala ukuhlehla umva, ugcine umqolo wakho ukwimo "C". Ziqengqe kancinci kancinci i-vertebra enye ngexesha. Ukuhamba kancinci kukunyanzela ukuba ube nolawulo olukhulu kwaye ekugqibeleni, yomeleza izihlunu zakho.

Finyelela iingalo zakho ngasemva phezu kwentloko yakho xa ugqibile ukuqengqeleka kwakho phantsi. Xa ufikelele kwindawo yokuqala, phinda inkqubo yokuqengqeleka kolunye uluhlu. Yenza oku kahlanu.

3. Tsala umlenze omnye

Qala ukulala phantsi kunye nemilenze yakho yolulwe ngqo phambi kwakho. Phumla iingalo zakho emacaleni akho kunye neentende zakho zijonge phantsi. Hlaziya amagxa akho kude neendlebe zakho kwaye uvumele isisu sakho siwele phantsi.

Inhale njengoko utsala i-abs yakho ngokunzulu, ukuntywila inkaba yakho kumqolo wakho. Gobisa intloko yakho uye phambili de isilevu sakho sikuchukumise esifubeni njengoko uguqa ngamadolo omabini kunye nokutsala imilenze yomibini usiya esifubeni. Yalatha iinzwane zakho kwaye ubambe izandla zakho kwii-shins zakho.

Yandisa umlenze wakho wasekunene ngqo ukuya kwisilingi. Bamba iqatha lakho lasekunene ngezandla zozibini. Yandisa umlenze wakho wasekhohlo phambi kwakho, ulungelelanise ngokupheleleyo umlenze. Vumela isithende sakho sasekhohlo sihambe malunga nee-intshi ezimbini ngaphezulu kwemethi.

Gcina izihlunu zakho zesisu zihluziwe, umqolo wakho uthe tyaba, kunye nomzimba wakho ongaphezulu ujingile xa ushukuma.

Inhale kwaye ucinezele umqolo wakho ngokunzulu kwi-mat. Exhale njengoko usondeza umlenze wakho wasekunene ngasentloko yakho ngeepulse ezimbini ezimfutshane. Khupha kabini, kube kanye ngokutshiza.

Phefumla kwakhona nangomphunga wakho, khawuleza utshintshe indawo ebekwe kwimilenze yakho ngokuthi "usikise" udlule komnye nomnye.

Bamba kwi-ankle yakho yasekhohlo kwaye uphinde ushukume. Ukuphefumla njengoko ucinezela umnqonqo wakho kwaye ukhuphe umoya njengoko usondeza umlenze wakho ngee-pulses ezimbini ezimfutshane.

Phinda amaxesha ama-10 ukuya kuma-20.

4. Criss Cross

Lala ngomqolo wakho kumqolo ongathathi hlangothi. Gobisa amadolo akho kwaye uzise i-shins zakho phezulu ukuze zihambelane nomgangatho.

Beka izandla zakho ngasemva kwentloko yakho, uxhasa isiseko solukakayi. Gcina iingqiniba zibanzi. Sebenzisa i-exhale ukutsala i-abs yakho kwi-scoop enzulu, kwaye ushiye i-pelvis kwindawo engathathi hlangothi (engafakwanga okanye ifakwe), ugobe isilevu kunye namagxa kwi-mat ukuya kwisiseko samagxa ehlombe.

I-Inhale: Umzimba wakho ongasentla ukwigophe elipheleleyo, i-abs yakho itsalela i-bellybutton yakho ezantsi kumqolo wakho, kwaye imilenze yakho ikwindawo yetafile.

Exhale: Finyelela umlenze wakho wasekhohlo ngaphandle ixesha elide, kwaye xa ugcina iingqiniba zibanzi, jikelezisa umzimba wakho emadolweni asekunene ukuze ikhwapha lakho lasekhohlo lifikelele emadolweni.

Ukuphefumla: Ukuphefumlela njengoko utshintsha imilenze kwaye uzise i-trunk phakathi.

Exhale: Yandisa umlenze wasekunene. Jikelezisa umzimba wakho ongasentla uye edolweni lasekhohlo. Gcina isifuba sakho sivulekile kwaye neengqini zibanzi ngalo lonke ixesha. Melana nomnqweno wokuzibamba ngengalo. Yenza lo msebenzi malunga ne-abs.

Yenza la maxesha ali-10.

Ukufumana umsebenzi omkhulu kaNicole Stuart, jonga iwebhusayithi yakhe kwaye ukhuphele iapp yakhe! "Unokwenza umsebenzi naphina, naseofisini yakho!" Utsho uStuart.

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