Izivivinyo Ezingu-5 Ezisebenzayo Eziphuma Endodeni Eqeqesha u-Khloé Kardashian

-Delile

• 1. Ukubulawa kwabantu
• 2. Ukudonswa kwesihlibhi
• 3. Isibhakela: Focus Mitts
• 4. Izikwele Ezihlukanisiwe ZaseBulgaria
• 5.Imelana Nokugijima
• Buyekeza kwe-

UKhloé Kardashian ubusa kancane ezinhlakeni zokuzilolonga kosaziwayo. Ukhombisa umdlalo wakhe we-A wokuzivocavoca ezinkundleni zokuxhumana, wabhala lencwadi ephilayo Okuqinile Kubukeka Kungcono Uze, futhi yehlisa ikhava ye Umumo (bheka ngemuva-kwezigcawu esithombeni sekhava). Manje, umnyakazisa ngokulandelayo okukhulu: Namuhla kusihlwa kumaka umbukiso wokuqala wombukiso wakhe omusha wokwehlisa isisindo, Umzimba WempindiselonoKhloé Kardashian. Umsebenzi? Shintsha izimpilo zabantu zibe ngcono ngokubasiza balingane futhi okubaluleke kakhulu, bazizwe kahle ngabo.

Asigcinanga ngokuthola ukujima okugcwele komunye wabaqeqeshi bombukiso, u-Lacey Stone (thola lokho kujima kwezinsimbi ezisindayo khona lapha), kodwa siphinde sahlangana nomqeqeshi ka-Khloé, u-Gunnar Peterson, ukuze antshontshe ezinye zezimfihlo zakhe. Wabelana ngezinyathelo zakhe eziyisihlanu azithandayo zokusebenzela uKhloé (kanye nanoma ibaphi abanye ohlwini lwakhe lwelondolo lwamakhasimende e-celeb).

1. Ukubulawa kwabantu

Ukushona okubulalayo kungukushisa kokugcina komzimba. Kwenze kahle, futhi ungathola amaphuzu apholile anethoni nemisipha - kodwa uwenze kabi, futhi ucela ukulimala. Zizame nge-barbell, dumbbell, noma i-hex-bar (njenge-Khloé kule Insta), bese uqhubekela phambili kulokhu okunye okuhlukile kwe-deadlift ukuze ushaye yonke iyintshi.

A. Yima izinyawo zibe ububanzi behlombe ngokuhlukana ngemuva kwensimbi elayishiwe ukuze ama-shins athinte ibha.

B. Goqa emadolweni nasezinqeni ukuze ubambe i-barbell ngokubamba ngokweqile, izandla ngaphandle nje kwemilenze bese ubuyela emuva uqonde. Gcina intamo ihambisana nomgogodla. Hlanganisa ama-lats ukukhiya amahlombe endaweni.

C. Sukuma uphonse izinkalo zakho phambili njengoba ukhama izingilazi zakho. Yehla endaweni yokuqala bese ume kancane ngaphambi kokwenza impendulo elandelayo.

Zama amasethi ama-3 wokuphindaphinda okungu-8 kuye kwayi-12, wehlise ukuphindaphinda njengoba ukhulisa isisindo.

2. Ukudonswa kwesihlibhi

Ngalesi sinyathelo esithile, uzodinga isihlibhi sesisindo. Ungayidonsa (njengoba kwenza uKhloé), uyicindezele, noma uyihudulele emuva-ukukhetha kungokwakho. Ukuze uthole ukujima kokuqina kwe-cardio-strength, kuxube futhi usebenzise wonke umsebenzi wakho "we-sledding." Lapha, izinyathelo zokwenza ukudonsa kwesihlibhi emuva:

A. Ebhekene nesihlibhi, donsela iketanga noma intambo bese uyancika emuva. Izinyawo zisesimweni esibanzi ngesisindo ezithendeni, umnyombo ubandakanyekile, nezingalo ziqonde.

B. Thatha izinyathelo ezisheshayo ezibuyela emuva, unyakaze ngokushesha okukhulu, wakhe umfutho njengoba uya.

Zama amasethi ama-4 we-4 reps.

3. Isibhakela: Focus Mitts

Isikhathi sokuthola lezo zikhulu. Uma ngempela usebenzela umzimba wokuziphindiselela, kungenzeka ukuthi unentukuthelo ethile ongayishisa. Yikhiphe kuma-mitts (noma esikhwameni esisindayo uma ungenaye umlingani) ngokubhola kwesibhakela okubandakanya umnyombo wakho, ukukhipha umzimba wakho ongaphezulu, nokuqeqesha ingqondo yakho ukuthi icabange ngokushesha. Zama lokhu kunyakaza okuyisisekelo, bese ukufakela kulokhu kuvivinya isibhakela sikazakwethu okuphelele Ezemidlalo Ziboniswe amamodeli afunga ngokuthi. (Unesikhwama esisindayo kuphela? Zama lokhu kuvivinya umdlalo wokuqalisa we-kickboxing esikhundleni salokho.)

A. Thatha umlingani; umuntu oyedwa kufanele abambe amagilavu ​​abo wesibhakela noma abambe amagilavu ​​phezulu endaweni yokuqapha, izandla zivikela ubuso izintende zibheke kude.

B. Uzakwethu odonsa isibhakela uqhubeka ngokujikijela ama-jabs (izibhakela ngesandla esingabusi, kulokhu, okucatshangwa ukuthi yisandla sokhohlo) imizuzwana engama-30, axhumana negilavu ​​yangakwesokudla kanogada. Qhubeka imizuzwana engu-30.

C. Uzakwethu oshayayo uphonsa iziphambano ngokuqhubekayo (izibhakela ngesandla esibusayo, kulokhu, okucatshangwa ukuthi isandla sokudla), ethintana negilavu ​​engakwesokunxele yonogada. Qhubeka imizuzwana engu-30.

D. Uzakwethu oshayayo ulokhu ejikijela i-jab, bese ephambana. Qhubeka imizuzwana engu-30. Shintsha izindima, ngakho-ke umlingani wokushaya manje uyabamba.

Zama ukuphinda imizuliswano emi-3.

4. Izikwele Ezihlukanisiwe ZaseBulgaria

Lezi zingane zingumbulali wamabhanisi akho. Benza kubukeke kulula, kodwa abalona ihlaya; uzobe uvutha futhi uhamba kancane ngemva kwamasethi ambalwa alawa. (Kule IG, uKhloé wenze ukushintshashintsha kwezikwele ezihlukanisiwe unyawo lwangaphambili luphakanyiswe ebholeni leBosu. Ngokuhamba ngezansi, siphakamisa unyawo lwangemuva esikhundleni sokusha okwengeziwe kwebhola.) Udinga ibhokisi, ibhentshi lokuzivocavoca, noma ifenisha ecishe ibe ngamafidi amathathu ubude.

A. Yima emlenzeni wesokudla umlenze wesokunxele uvulwe ubheke emuva, unyawo lwesokunxele lubekwe phezulu ebhentshini noma kwenye indawo ephakeme. Gcina isisindo somzimba ngaphezu kwezinyawo zangaphambili.

B. Yehlisa esikweleni emlenzeni wangakwesokudla. Qaphela ukugcina isifuba phezulu namadolo angakwesokudla ngonyawo lwesokudla.

C. Hlanganisa ama-glutes ukuze uqondise (kodwa ungakhiyi) umlenze wesokudla.

Zama amasethi ama-3 we-15 reps emlenzeni ngamunye.

Phakamisa i-ante ngokungeza ama-dumbbells esandleni ngasinye bese uzibamba ziqonde phansi okhalweni lwakho, noma ubeke i-barbell emahlombe akho.

5.Imelana Nokugijima

Ukugijima okumisiwe kuyindlela enhle yokuthuthukisa isivinini sakho namandla-futhi udabule imilenze yakho ngokushesha okukhulu kunalokho ongasho ukuthi "Sprint!" UKhloé ubaphahlaza kule montage yokuzivocavoca ye-IG kanye nama-squats, umsebenzi wezintambo osindayo, nokuningi. Kepha ungamubuki nje-zizame ngokwakho. (Futhi hlola lawa mathiphu wokuthi ukugijima okuphikiswe nokunye ukunyakaza kokuqeqeshwa kungakusiza kanjani ukuthi ugijime isikhathi eside, ngokushesha, futhi uqine.)

A. Vikela ibhendi yokumelana noma i-bungee odongeni noma esigxotsheni esiqinile, futhi ubeke ibhande phansi ezinqulwini zakho. Hamba uye phambili kuze kube yilapho ibhendi ifundiswa.

B. Bandakanya izingalo zomgogodla bese upompa emuva naphambili ngenkathi ugijima endaweni, uzama ukuqhubekela phambili kakhulu ngangokunokwenzeka.

Zama amasethi ama-5 ama-sprints amasekhondi angama-30.

Buyekeza kwe-