Thola i-Rock-Hard Abs kaRihanna ngale Workout

-Delile

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URihanna ukuzwa okushisayo okukodwa. Njengoba usanda kuqokwa njengomculi wedijithali othengiswa kakhulu kunabo bonke-ngenxa yokulandwa okuphezulu kwezigidi ezingama-47.5 kwezingoma zakhe ezishaya izingoma ezimnandi futhi ubangisana kakhulu ne "albhamu yonyaka" kuma-Grammy Awards alo nyaka.

Kodwa hhayi kuphela ukuthi ubuhle baseBarbadian abakwazi ukunyakazisa isiteji, ubuye anyakazise i-bikini, futhi! Akekho umuntu ongamazi ozokhipha isikhumba esithile, ukuthola lokho kuduma kanye nesisu esiqinile kuthatha umsebenzi.

Kulapho uchwepheshe wokuqina okhuthazayo u-extraordinaire u-Ary Nuñez engena khona; useqeqeshe lo mculi ngokuzikhandla cishe iminyaka emine. "Sigxila emisipheni eyinhloko, futhi senza ukuphindaphinda okuningi," kusho uNuñez.

U-Rihanna uzinikele ekusebenzeni kwakhe njengoba engumsebenzi wakhe wokucula. "Ukusebenza nomculi ofana no-Rihanna kunezidingo ezihlukile kuneziningi," kusho uNuñez. "Siyaziqeqesha uma esekulungele… noma ngabe sisemgwaqeni kanti kushaye u-2 ekuseni. Ngishayela ucingo 24/7 naye."

UNuñez, osebenze nenqwaba yosaziwayo nabasubathi abangochwepheshe (ungumsubathi oxhaswe yi-Nike ngokwakhe), uqeqesha u-Rihanna esebenzisa inhlanganisela yobuciko bokulwa, ukudansa, ne-calisthenics.

"URihanna uxhumeke kakhulu emzimbeni wakhe. Wayevivinya umzimba ngoba bekuyingxenye yomsebenzi wakhe, kodwa manje uyasebenza ngoba uyayithanda!" UNuñez uthi.

Umqeqeshi onethalente ubuye asebenze nomculi ukuqinisekisa ukuthi uphehla umzimba wakhe ngalokho okudingayo ngenkathi evakashela noma esethiwe. "Kumayelana nokumfunza ukuze anandise," kusho uNuñez. "Ukhulu ngamaprotheni-uyawathanda."

Uma kukhulunywa ngokudla kukaRihanna, uNuñez ukhuthaza ukuhlanganiswa kokudla okufanele. Akufanele uhlanganise isitashi namaprotheni ngoba kune-enzyme ekhona yokucubungula isitashi, kanye ne-enzyme ekhona ukuze kusetshenziswe amaprotheni-futhi awazwani," kusho uNuñez.

"Ungacabanga ukuthi ama-enzyme amabili alwa esiswini sakho? Eyodwa izophumelela futhi ihlale. Uma kuyisitashi, iphendukela ku-glucose-hhayi kahle. Uma iyi-protein, iphendukela emafutheni-nayo ayiyinhle."

Isidlo esijwayelekile sendlovukazi esanda kuthweswa umqhele wendawo yonke yedijithali? "Izinhlanzi ezinesaladi noma imifino," kusho uNuñez.

Ngakho-ke ngenkathi sonke singakwazi ukunyakazisa isiteji esifana noRihanna, sisengamthola i-abs yakhe eqinile! Sijabule lapho uNuñez abelana ngokunye kokuziqeqesha kukaRiRi nathi (ngicabanga ukuthi 'sithole uthando' ngale nqubo, btw!) Bheka ekhasini elilandelayo!

Uzodinga: Umata wokuzivocavoca, amashuni ka-Rihanna ashisayo, namandla amantombazane amakhulu!

Ukuhlala Okugcwele Okugcwele

Qala ngomhlane phansi izithende zakho zivikelekile, ububanzi behlombe buhlukanisiwe. Ukuhola isifuba sakho sikhuphukele ophahleni, sebenzisa umgogodla njengoba usesimweni sokungathathi hlangothi. Shayela yonke indlela phezulu ngesifuba sakho futhi uma usufike emadolweni akho, nweba izingalo zakho phezulu bese uqonde ngaphezulu. Amahlombe akho kufanele abe ngqo okhalweni lwakho.

Qedela ama-reps angama-32.

I-Sit-Ups nge-Torso Rotations:

Lala ngomhlane ngeqakala lakho langakwesokudla liphumule edolweni lakho lesobunxele. Ingalo yakho yangakwesokudla ibekwe phansi phansi eceleni. Ukugcina ihlombe elingakwesokudla liphansi, sondeza ihlombe langakwesokunxele lifike edolweni elingakwesokudla. Phinda ngezitho eziphambene.

Gcwalisa ama-reps angama-32 ohlangothini ngalunye.

Iphethe ipulangwe:

Qala endaweni yepulangwe izingalo zakho nezinzwani zakho ziphansi. Gcina isidumbu sakho siqonde futhi siqinile futhi umzimba wakho ulayini oqondile kusuka ezindlebeni kuye ezinzwaneni ngaphandle kokuxega noma ukugoba. Ikhanda lakho likhululekile futhi kufanele ngabe ubheke phansi.

Bamba lesi sikhundla imizuzwana engama-32, phinda izikhathi ezintathu.

Ipulangwe elisebenzayo:

Kusuka endaweni yepulangwe, thatha isandla sakho sokunene, usiphakamise phansi bese uyishayela ungene ngaphakathi (phambili nangemuva) sengathi uthinta phansi. Cabanga ngendololwane eshaya okuthile ngemuva kwakho.

Gcwalisa ama-reps angama-32 ohlangothini ngalunye. Sikholwe, uzophelelwa amandla.

I-Rotator yamaRoma

Yima esiteji sehhashi, izinyawo zakho zifane endaweni ebanzi yezikwele nefulethi lakho langemuva. Thatha izingalo zakho uphakamise izindololwane zakho ekuphakameni kwamahlombe. Jikelezisa kwesokunxele uye kwesokudla, kwesokudla kwesobunxele.

Yenza lokhu kuze kube yilapho uthola umjuluko omkhulu!

Ngokusebenza okuhle kakhulu kwe-Ary Nuñez, landa i-Nike Training Club (NTC) App kusuka ku-iTunes (akunazaba, kumahhala!). "Zonke izivivinyo ziyamangalisa, futhi uthola konke okubonakalayo," kusho uNuñez. "Uma usebenza imizuzu eminingi, imikhuba eminingi uzokwazi ukuyivula-futhi sengivele ngiyiBlack Belt!"

UKristen Aldridge uboleka ubuchwepheshe bakhe besiko le-pop kuYahoo! njengomphathi we "omg! MANJE." Ukwamukela izigidi zamahithi ngosuku, uhlelo lwezindaba zokuzijabulisa zansuku zonke oludume kakhulu lungolunye olubukwa kakhulu kuwebhu. Njengesintatheli sezokuzijabulisa esimnkantshubomvu, isazi samasiko e-pop, umlutha wemfashini kanye nomthandi wazo zonke izinto zokudala, ungumsunguli we-notlycelebrity.com futhi usanda kwethula owakhe umugqa wefashini ophefumulelwe nohlelo lokusebenza lwe-smartphone. Xhuma noKristen ukukhuluma zonke izinto zosaziwayo nge-Twitter naku-Facebook, noma uvakashele iwebhusayithi yakhe esemthethweni.

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