Kanjani Kesha Got in Warrior Umumo

-Delile

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UKesha angaziwa ngezingubo zakhe ezimile kanye nokuzicwala okunyanyisayo, kepha ngaphansi kwakho konke lokho okukhazimulayo nobukhazikhazi, kunentombazane yangempela. Okwangempela enhle intombazane, lapho. Umculi we-sassy ubebukeka engcono kunangaphambili muva nje, enokubukeka okusha kwemvelo, isoka elisha elishisayo, kanye nohlelo olusha okukhulunywa ngalo kakhulu (Inkanyezi Ekhulayo iqala ukukhishwa ngoJuni 22 ngo-9 / 8c ku-ABC).

Uma kwenzeka ulandela i-buxom blonde ku-Instagram, uzoqaphela ukuthi uthanda ukuveza ingemuva lakhe elihle (futhi ubani ongeke!)-kodwa ngokomqeqeshi wakhe u-Kit Rich, isihlabani se-pop sifaka kanzima sebenzela ukukufeza. Yingakho sikujabulele ukuhlala phansi nosaziwayo wokuqina ukuze sintshontshe ezinye zezimfihlo zokujima "Iqhawe" lika-Kesha nokunye okwengeziwe.

Umumo: Unesikhathi esingakanani usebenza noKesha?

I-Kit Rich (KR): Selokhu kwaphuma ingoma yakhe ethi "TikToK". Isikhathi sethu sokuqala sasisebhishi. Ngemuva kokuzivocavoca kwethu, wahamba weqa olwandle! Kwakumakhaza kodwa wayengenandaba. Waba ngomunye wabantu engangibathanda kakhulu ngemva kwalokho.

Umumo: Uvame ukuzilolonga izinsuku ezingaki ngesonto futhi isikhathi eside kangakanani?

I-KR: Kuya ngesimo. Uhamba kakhulu ngomsebenzi. Lapho ngivakashile naye, sasiqeqesha cishe nsuku zonke. Uma esedolobheni, uhlala engaguquguquki-ikakhulu kathathu ngesonto, kwesinye isikhathi amane. Amaseshini anehora elilodwa ubude, kodwa futhi muhle ngokuzisebenzela yedwa.

Umumo: Ngabe ukuzibandakanya okujwayelekile noKesha kuhilelani ngqo?

KR: U-Kesha uthanda inselele! Ngiyishintsha njalo. Namuhla, senze umkhuba ophefumulelwe weTabata wemizuzu engama-24 obugxile kuphela ezingalweni usebenzisa izinsimbi ezingamakhilogremu ayi-10, ibhola elingamakhilogremu ayisishiyagalombili nebhendi lokumelana. Ngakho-ke wenze izivivinyo eziyisithupha ngokuphelele imizuzu emine lilinye (imizuzwana engama-20 ivuliwe, imizuzwana eyi-10 isusiwe). Bese kuthi ngesiwombe sesibili, senze i-Pilates egxile kakhulu emongweni wakhe. Uba yingcweti esihlalweni se-wunda. Lowo wesifazane unamandla! Umsubathi wangempela. Inqubo yayinzima kodwa ilula, futhi wayejuluka. Wayekuthanda.

Umumo: Yiziphi izinguquko ezinkulu ozibonile kuKesha selokhu niqale ukusebenza ndawonye?

KR: Uhlobo lwami lokuzivocavoca lwakha umsubathi obukeka omude futhi ozacile. Ngifuna abesifazane bazizwe benamandla, benamandla, futhi benamandla. NgoKesha, ngibonile ukuthuthuka okunjalo emandleni. Ngama-Pilates, uthuthuke ngokushesha. Ukunyakaza kuyinkimbinkimbi kakhulu futhi kucacile, futhi uyayithanda ngempela. Uyicela njalo lapho efika.

Umumo: I-Kesha ine-booty emangalisayo. Ungakwazi yini ukusinika amathiphu akho amathathu aphezulu okuthi singaphehla kanjani ingemuva lethu libe yisimo?

KR: Mina no-Kesha senza ingxube yokuqeqeshwa kwesisindo futhi u-Pilates uhamba ukuze athole leyo mpango. Ngihlanganisa ama-squats anesisindo, i-plyometrics, namaphaphu. Ngithola ubuciko ngokusebenzisa izinhlobonhlobo eziningi. Ngemuva kwalokho ngihamba ngemishini ye-Pilates efana ne-reformer noma i-Cadillac ukukhomba impango yakhe. Amaphaphu, ama-squats, nama-plyo awagxili kuphela kuma-glute akhe, imisipha yakhe kanye ne-quads, kepha kusiza ukukhulisa ukushaya kwenhliziyo yakhe kanye ne-metabolism. Ama-Pilates ahambisa usizo ngokucacile ukukhomba nokubumba ngemuva.

Umumo: Usizile uKesha ngokudla kwakhe? Yiziphi izinhlobo zokudla neziphuzo ezinempilo athanda ukuba nazo?

KR: Ngenze ngenkathi ngivakashile naye. Uthanda itiye le-iced elingenashukela njenge-hibiscus ebandayo noma itiye leberry. Liqeda impela izinyo elimtoti.

I-Kesha's Warrior Workout

Isebenza kanjani: Yenza umsebenzi ngamunye imizuzwana engama-20, bese uphumula imizuzwana engu-10. Phinda lokhu chungechunge izikhathi ezintathu ingqikithi yemizuzu engu-2, bese udlulela ekusebenzeni okulandelayo. Phinda isifunda sonke futhi, uma ufisa.

Uzodinga: Ama-dumbbells, mat

I-Ankle Tap Squat

Yima ngezinyawo ububanzi be-hip ngaphandle kokubamba ama-dumbbells. Gqoka phansi, ugcine isisindo ezithendeni, isifuba sibheke phezulu, amehlo abheke phambili, nomgogodla ubambene. Zama ukwehlisa izisindo eduze kwamaqakala ngangokunokwenzeka. Buyela endaweni yokuqala.

I-Hammer Curl kuya ku-Shoulder Press

Yima izinyawo zihlukene ngobubanzi be-hip, amadolo agobe kancane, ubambe ama-dumbbell izintende zibheke ngaphakathi. Curl ama-dumbbell ukuya ekuphakameni kwehlombe. Phezulu kokunyakaza, welula izingalo ngaphezu kwekhanda. Shintsha ukuqondiswa endaweni yokuqala.

Pushup Donsa

Ngena endaweni yepulangwe ngezingalo ezibanzi kunamahlombe ne-dumbbell ngapha nangapha kwakho. Faka umoya njengoba ugoba izindololwane eceleni ukuze wenze i-pushup, wehlise isifuba eduze kwephansi ngangokunokwenzeka. Exhale, ephushela emuva phezulu epulangeni. Bamba i-dumbbell ngesandla sokudla bese wenza umugqa, ugoba indololwane bese udonsa i-dumbbell kwi-ribcage ngenkathi ugcina izinkalo zikhomba phansi. I-dumbbell engezansi phansi. Phinda, ugwedle ngengalo yangakwesobunxele. Qhubeka, ushintshe izingalo.

I-Plyo Jump Lunge

Yima emgodini onyawo lwangakwesokudla phambili, amandla ngesithende sangakwesokudla, nesithende sesobunxele siphakanyisiwe. Ukugcina umzimba ume mpo ngangokunokwenzeka, uvule isifuba, futhi ungahlangani, gobisa idolo langakwesobunxele phansi, uqiniseke ukuthi idolo langakwesokudla lihambisana neqakala futhi alihambeli ezinzwaneni.Eqa phezulu, ushintshe isikhundla somlenze ukuze uhlale phansi ngonyawo lwesobunxele phambili nangakwesokudla emuva. Qhubeka, ushintshe imilenze.

Umlenze Wokukhahlela Umlenze

Ngena endaweni yepulangwe, izingalo zibe ububanzi behlombe ngokuhlukana futhi umzimba wenze umugqa oqondile ukusuka emahlombe kuye ezinqulwini kuye ezithendeni. Ukugcina isinqe siphansi, phakamisa umlenze wangakwesokudla, ukhahlele esibhakabhakeni. Isikhundla esiphansi ukuya ekuqaleni bese ukhahlela ngomlenze wesobunxele. Qhubeka, ushintshe imilenze.

Idolo-Phezulu

Yima ugijime endaweni, uphakamisa amadolo phezulu ngangokunokwenzeka futhi uqiniseke ukuthi unganciki emuva.

I-Plank Oblique Dip

Ngena endaweni engaphambili yepulangwe ngezingalo ububanzi behlombe phakathi kwamahlombe phezu kwezindololwane. Gcoba inqulu yangakwesokudla uye phansi. Phakamisa izinqulu uzibuyisele phakathi nendawo bese ucwilisa inqulu yesokunxele uye phansi. Qhubeka, izinhlangothi eziguqukayo.

I-Combo

Yenza umsebenzi ngamunye imizuzwana engu-30 ngokulandelana, uphumule imizuzwana engu-10 phakathi kokuzivocavoca.

Ukuze uthole ulwazi olwengeziwe ngomqeqeshi osaziwayo u-Kit Rich, vakashela iwebhusayithi yakhe esemthethweni noma uxhumane naye ku-Twitter.

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