Ungathola Kanjani Ukuncika, Imilenze Yama-Sexy njengoCarrie Underwood

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Akukho mbuzo wezwe elihle UCarrie Underwood unamapayipi amangalisayo, kepha angahle abe nezinye izitho ezihamba phambili ku-biz futhi.

Futhi uma ungakayiboni ikhava yakhe entsha ye-albhamu, zilungiselele ukuba yiyo Kushaywa umoya-ngokoqobo. Ngamagamu amahle kanjalo, ngubani ongamsola ngokufuna ukubabonisa! Imilenze yakhe iyesabeka, banekhasi labalandeli beFacebook, nendoda ehlekisayo UBlake Shelton bake baphakamisa ukuthi kufanele bazuze owabo umklomelo we-CMA (siyavuma!).

Ngakho-ke umbuzo uwukuthi, wenzani i-Underwood ukuze idlale iziqu eziqoshwe ngokuphelele? Sikhulume nomqeqeshi we-powerhouse uTony Greco (osebenze no-Underwood no-hubby wakhe UMike Fisher e-Ottawa esikhathini esedlule, ngenkathi uFisher edlalela amaSenator) futhi into eyodwa iqinisekile: Ubuhle obumhlophe buzinikele ekudleni okunempilo nohlelo lokuzivocavoca njalo.

"UCarrie unolwazi kakhulu kwezempilo, futhi usebenza kanzima yedwa," kusho uGreco. "Kuyindlela yokuphila kuye. Njengamanje unabaqeqeshi eLos Angeles naseNashville futhi waziwa ngisho nokuhamba naye emgwaqeni ngenkathi bevakasha. Esikhundleni sokudla ngaphandle, uzofaka ifriji lakhe ngemifino enempilo evela okusha esitolo. "

Ukuze uthole imilenze eqinile, ehehayo, ezacile njenge-Underwood's, i-Greco iphakamisa uchungechunge lwamaphaphu, ama-squats, ama-stepups, nompompi bezinzwane kuhlanganiswe nokudla okunomsoco kwamaprotheni, ama-carbs, namafutha.

"Yiba neprotheni elingana nentende yesandla sakho, izinkomishi ezi-2 zemifino eluhlaza, nedlanzana lama-alimondi, amantongomane ama-macadamia, noma ama-walnuts ngakho konke ukudla," kweluleka uGreco.

Kepha ngokuzinikela kuka-Underwood ekudleni okunempilo, ingabe ukukopela kuvunyelwe, okungenani njalo kanye ngesikhashana?

"Impela!" Kusho uGreco. "Yidle ngaphambi kwasemini ukuze inikeze umzimba wakho isikhathi esanele sokushisa ama-calories engeziwe."

Manje, emuva kulawo maphunga, ama-squats, ama-stepps kanye nompompi bezwane! U-Greco usinike i-deets mayelana nokujima kwemilenze e-sexy akunikeza wonke amaklayenti akhe osaziwayo (kuyi-toughie kodwa kuyafaneleka!). Yiya ekhasini elilandelayo ukuze uthole inqubo yenkanyezi futhi ubuke ividiyo ye-Victoria's Secret legs Workout ukuze uthole ukunwebeka okwengeziwe kwethanga nezinqe.

Ukusebenza Kosaziwayo KwamaLean, Imilenze Yama-Sexy

Uzodinga: Ukuzivocavoca umzimba, ama-dumbbells alula, isinyathelo, ibhola lezokwelapha.

Isebenza kanjani: Inqubo yeGreco yomzimba ophansi ihlanganisa uchungechunge lwezivivinyo ezihlanganisiwe ukuze kusebenze imilenze nezinqe. Ngokusho kukaGreco, uzoqala ukubona imiphumela esikhathini esingangeviki ezintathu.

"Uzozwa ukuqina emilenzeni yakho futhi uqale ukubona ukulinganisa, imigqa," usho kanje. "Izakhi zofuzo zidlala indima, kodwa amathanga akho azoba mancane futhi amathole achazwe kabanzi."

Ingabe lokhu kuvivinya umzimba izinsuku ezintathu ngesonto, bese ufaka ku-cardio elinganiselayo njengokugijima okulula, ukugijima, noma ukuhamba ngebhayisikili imizuzu engama-30 ngesilinganiso esisheshayo ezinsukwini zakho ezingekho.

Kulungele: Qala inkambiso ngokufudumala okulula kwamaphaphu ayisisekelo, uphonsa amaphaphu, uhlukanise amaphaphu, gxuma imiphunga ehlukanisiwe, bese uphonsa izikwele ukuze inhliziyo ikhuphuke futhi ifudumeze umzimba.

Ukuzivocavoca 1: IBulgaria Lunge

Qala ngokuma cishe ngamamitha amathathu phambi kwebhentshi (umhlane wakho ubheke ebhentshini), uphethe izinsimbi ezikhanyayo esandleni ngasinye. Beka unyawo lwakho lokunene ebhentshini, ufaka umshwalense wokuthi umlenze wakho wesobunxele usaqondile ekuqondaneni nomzimba wakho ongaphezulu.

Yehla kancane, njengasemgqeni ovamile, ukhumbula ukugcina idolo lakho lesobunxele ngemuva konyawo lwakho lwesobunxele (ukujula kwelitshe lakho kulapho umlenze wakho wesobunxele usesimweni sokugoba ngama-90 degree). Bamba imizuzwana emi-2, bese welula umlenze wakho wesokunxele bese ubuyela endaweni yokuqala.

Ithiphu: Ukuphonsela inselelo umongo bese uthola leyo migqa yemilenze emihle, sebenzisa kuphela i-dumbbell eyodwa bese uhambisa ingalo yakho phezu kwedolo langaphambili, emuva naphambili ngenkathi wenza i-lunge.

Qedela ukuphindaphinda okungu-8-12.

Ukuzivocavoca 2:Izinyathelo

Qala ngokuma phambi kwesinyathelo noma isikhuphukeli (8-12 amasentimitha ubude) ubheke phambili. Beka unyawo lwakho lokunene maphakathi nesinyathelo bese ukhuphuka njengoba ulinganisela umzimba wakho imizuzwana engu-1-2 emlenzeni wangakwesokudla. Umlenze wakho wesobunxele kufanele ube ngemuva komzimba wakho ukusiza ukuzinzisa isisindo sakho njengoba sigudluka. Yehla ngomlenze wakho wesokunxele kuqala futhi uqhubeke wehle kwesokudla.

Shiya phezulu futhi phansi emlenzeni ngamunye imizuzwana engu-30 ukuya kuminithi elingu-1.

Ithiphu: Khulisa ubunzima balokhu kunyakaza ngokugxuma esikhundleni sokunyathela, ukusunduza usuka emlenzeni wangaphambili.

Ukuzivocavoca 3: Ompompi Bezwane

Beka unyawo lwakho lwesokudla esinyathelweni sakho nge-engeli engu-90-degree. Cindezela esithendeni sakho sokudla ukuze ume esitebhisini bese uthinta uzwane lwakho lwesokunxele esitebhisini bese ulubuyisela phansi. Phinda komunye umlenze, emuva naphambili imizuzwana engama-30 kuye kumzuzu owodwa.

Ithiphu: Yenza ompompi bezinzwane ngebhola lomuthi ukuthola imiphumela ephelele! Esimeni sokuhlala kancane, bamba ibhola ngemuva kwakho ngenkathi uthepha isinyathelo ngozwane lwakho.

Isivivinyo 4:Skater Lunge

Yenza ilunge lokuhlehla umlenze wakho wangemuva kancane ukwi-engeli. Gxumela eceleni bese uletha umlenze ohlukile ngemuva kwakho, ngokuthepha kuphela uzwane lwakho phansi. Gxumela emuva ngaso leso sikhathi futhi uqhubeke nokushintshana, wedlulisa isisindo sakho usuka komunye umlenze uye komunye. Yenza lokhu imizuzwana engama-30 kuye kumzuzu owodwa.

Ukuze uthole amathiphu amaningi wokuzivocavoca avela kuTony Greco, hlola iwebhusayithi yakhe bese umlandela ku-Twitter!

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