Uhlelo lukaKate Upton lweSports Illustrated Tone-Up

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Kate Upton ibukeka inhle ngokuphelele kukhava ye Ezemidlalo Ziboniswe, kodwa wayithola kanjani ibhodlo yakhe emile elungele ibhikini ngale nkinga edume kabi? Into eyodwa iqinisekile; kwakudinga ukuzinikela okukhulu! I-blonde bombshell eqeqeshwe nochwepheshe wokuzivocavoca owengeziwe u-David Kirsch futhi ake sithi, ukuzivocavoca kwakunzima.

"UKate ungumuntu ophelele ogxile emsebenzini futhi oqeqeshiwe futhi wenza noma yini engiyicelile kuye," kusho uKirsch. "Uyikhasimende elingcono kakhulu umqeqeshi angalethemba."

Sithole ulwazi oluvela ku-powerhouse yomuntu siqu yokuqeqeshwa ukuze sikhulume ngohlelo luka-Upton olulungele ukwakheka. Qhubeka ufunde ukuze uthole okwengeziwe!

UMUMO: UKate Upton ubukeka engakholeki ku- SI ikhava! Sinikeze ulwazi ngokujima kwakho.

UDavid Kirsch (DK): Mina noKate saqala ukusebenza ndawonye ngo-Agasti. Ekuqaleni, besenza izinsuku ezimbili-ngezinsuku eziyisikhombisa ngesonto. Khona-ke, senza ihora nesigamu noma amabili izinsuku ezinhlanu kuya kweziyisithupha ngesonto. Umqondo wawuwukwakha ikamu eliqinile le-cardio kanye ne-sculpting boot camp ehlanganisa izisindo namabhande okumelana, i-sprinting ne-calisthenics, i-shadow and kick boxing. Ukuzivocavoca kwakungamasekethe wokuqopha kakhulu we-cardio agxile engxenyeni, emilenzeni, esinqeni nasezingalweni.

UMUMO: Ingabe uye wakhuphula ukuqina nakakhulu njengoba ukuthwebula kusondela, phakathi nesonto elilodwa noma amabili?

I-DK: Ngokwesembozo, sikhuphule umfutho futhi sengeza eminye imizuzu engama-45 yokugwedla kwe-cardio, i-sprints, ne-elliptical. Ubuye akhawulele ekudleni kwakhe amashakes, imifino, kanye nebha eyodwa yokudla ngosuku.

UMUMO: Ingabe u-Kate ubenazo izinjongo ezithile zokufaneleka ze-edishini ye-swimsuit?

I-DK: UKate unamajika amahle impela futhi bengizimisele, noma ngabe siziqeqeshe kangakanani, ukuthi bengingafuni ukuthi alahlekelwe isisindo. Inhloso bekuwukukhulisa nokuthinta amathanga akhe namathanga angaphakathi nokugcina ubuthi bakhe bube sengozini. Kwakungekhona ngokushintsha umzimba wakhe ngokumangazayo, ngangingafuni ukukwenza lokho. Vele uqinise, iphimbo, futhi andise. Ngingathi wahlangana nabo; Usembozweni sika I-Sports Illustrated Swimsuit Edition!

Noma ngabe kunomcimbi omkhulu ozayo noma ufuna nje ukuqinisa nokuthinta umzimba wakho ngaphambi kwentwasahlobo, hlola izivivinyo ezisebenza kahle kakhulu uKirsch azisebenzisile no-Upton ekhasini elilandelayo!

Umkhuba KaKate Upton Wezemidlalo Osebenza Ngokuzijabulisa

Izingxenye ezibaluleke kakhulu okufanele ugxile kuzo ngaphambi kuka-Upton SI ama-cover shoot kwakuyimilenze, amathanga angaphakathi, okhalweni, isinqe, i-abs nezingalo. Ukuqondisa ngqo lezo zindawo, senze ukuqeqeshwa kwesifunda okuhambisana nokuhamba ngakunye okungezansi, kufakwe ngaphakathi i-cardio (elliptical, sprinting, rowing) phakathi namasonto amabili ngaphambi kokuthwebula.

Uzodinga: Ibhola lemithi, ibhola lokuzinza, ama-dumbbells, ibha yomzimba, umata wokuzivocavoca.

I-Sumo Lunge ene-Side Kick (ukunyakaza kwesiginesha ye-DK)

A. Yima endaweni ethi "sumo" izinyawo zakho zibanzi kancane kunobubanzi besinqe, amadolo agobile, nesisindo somzimba wakho ezithendeni zakho.

B. Thatha isinyathelo esikhulu emaceleni ngomlenze wakho wesokudla, ulethe idolo lakho langakwesokudla ngasesifubeni sakho bese ulidlulisela kwesokudla ngomnyakazo owodwa oqhubekayo.

C. Ngokushesha nje lapho unyawo lwakho lokudla luthinta phansi, buyisela idolo lakho esifubeni sakho bese uqedela ukukhahlela ohlangothini, ukhahlela isithende sakho sokunxele uye ngasohlangothini esiswini somphikisi ongacabanga (noma umhlathi uma lowo muntu ocabangelayo engaphakeme ).

D. Yehlisa umlenze wakho wesokudla uye phansi endaweni ye-sumo. Squat phansi ngenkathi unamathisela i-butt yakho ngaphandle. Gcina amadolo akho ngenhla (hhayi ngaphambili) kwezinzwani zakho.

E. Qhuma ngenkathi uhambisa izingalo zakho phezulu. Hlala ezithendeni zakho, uqhubekele phambili kuzwane zakho. Phinda nge-sumo lunge bese ukhahlela ohlangothini ngomlenze wakho wesobunxele kanye nokugxuma kwesele. Qhubeka ushintshana kwesokudla uye kwesokunxele uze uqede amaphaphu angu-10 ohlangothini ngalunye kanye nokugxuma kwamasele okungu-20.

I-Platypus Walks (ukuhamba kwesiginesha ye-DK)

A. Bamba ibhola lomuthi ngezandla zombili bese welula izingalo zakho phezulu. Squat endaweni yokuhlala ngamadolo akho aqondaniswe nezinzwane zakho futhi isinqe sakho sinamathele emuva ngendlela ongayithola ngayo.

B. Gcina ingaphakathi lakho liqinile njengoba uya phambili, uphusha isithende ngasinye.Uma wenza umnyakazo ngendlela efanele, isinqe sakho namathanga angaphakathi azovutha. Hamba unqamule igumbi uye kolunye uhlangothi bese uhlehla bese uya emuva. Uma igumbi lakho lilincane, phinda ukuwela igumbi kanye.

Ama-Pushups / amadolo ahamba ngebhola eliqinile

A. Qala ngokuma konke okune-ezine ngomzimba wakho ebholeni nasezandleni nasezinyaweni phansi. Yelula imilenze yakho bese welula izithende zakho ngemuva kwegumbi. Izandla zakho kufanele zibe ngaphansi kwamahlombe akho.

B. Uma usuthole ukubandakanyeka kwakho esiswini, hamba kancane izandla zakho ziye phambili kuze kuphume izinyawo phansi. Qhubeka uhamba kuze kube yilapho amathanga akho noma amadolo akho ehlezi phezulu ebhola endaweni yepulangwe.

C. Exhale bese ugoba amadolo akho kancane esifubeni sakho. Ibhola lizoqhubekela phambili njengoba amadolo akho engena ngaphansi kwesifuba sakho futhi okhalweni lwakho luphakama lubheke ophahleni.

D. Donsela ngaphakathi bese uqondisa imilenze yakho, ugingqe ibhola ubuyele emuva emapulangweni.

Isikisi Sebhola Esizinzile

A. Qala ngokuhlala phansi imilenze iqonde phambi kwakho, emuva iqonde futhi nezisu zihlanganyele.

B. Beka izinyawo zakho nhlangothi zombili zebhola elizinzile endaweni yalo ebanzi kakhulu, bese ugoba izinzwane zakho bese ucindezela ibhola ngamaqakala ukubala u-10. Khulula futhi uphinde.

C. Yenza isikele se-pulse, ucindezele umzuzwana noma emibili ngokulandelana okusheshayo, ukudala ukuhlukahluka.

I-Plank Rotations Ebholeni Elizinzile

A. Guqa ngesifuba noma okhalweni ebholeni lokuzivocavoca. Ngena ngaphezulu bese ubeka izandla phansi ngezingalo ezeluliwe, zisekela umzimba ongaphezulu.

B. Ngenkathi ugcina umzimba uvundlile, hamba izandla kude nebhola kuze kube yilapho amathanga ebekwe phezu kwebhola. Gobisa amadolo ukuze izinyawo ziphakame ngaphezu kwamadolo. Zungezisa okhalweni ukuze amathanga aginqike phezu kwebhola aye kolunye uhlangothi.

C. Jikelezisa ohlangothini oluphambene bese uphinda.

Ukuzinza kwe-Ball Handoffs

A. Lala ngomhlane. Beka ibhola lokuzinza phakathi kwamadolo akho nokucwebezela. Nweba imilenze yakho ibheke ophahleni, wenze i-angle engama-degree angama-90 nge-torso yakho. Nweba izingalo zakho phezulu.

B. Gobisa umsila wakho ngasenkabeni yakho lapho uphakamisa ibhola, uletha izingalo namahlombe akho phezulu ukuhlangabezana nebhola.

C. Bamba ibhola phakathi kwezandla zakho. Nikeza ibhola ezandleni zakho. Yehlisa izandla zakho nebhola phansi phezulu nemilenze yakho phansi.

D. Phinda usebenzise izingalo zakho ukuphakamisa ibhola bese ulibuyisela emilenzeni yakho. Qhubeka nokushintsha ukuyihambisa kusuka emilenzeni uye ezandleni nasezandleni kuze kube semilenzeni yakho izikhathi eziyi-10 kuye kwezingu-15.

Phindela emuva amaLunges weCrossover abe yiLateral Lunge

A. Yima izinyawo zakho ziqhelelene ngamahlombe. Bamba i-dumbbell esandleni ngasinye. Yelula izingalo zakho phansi ezinhlangothini zakho.

B. Thatha igxathu elikhulu ukuya phambili ngonyawo lwakho lwesokudla, utshale unyawo lwakho endaweni yehora leshumi nanye. Zika phansi kuze kube yilapho amathanga akho akhe ama-engeli angakwesokudla. Njengoba uguqa ngamadolo, vala izinsimbi zomlomo ezingalweni zakho ezingaphezulu.

C. Nweba imilenze yakho, bese uphakamisa idolo lakho langakwesokudla ulifake ngasesifubeni sakho njengoba wehlisa izingalo zakho. Buyela emuva ngomlenze wakho wesokudla, kulokhu ujike ngemuva komzimba wakho bese uhlehlela emuva endaweni yehora lesishiyagalombili. Njengoba ucwila emgodini ongaphansi, gcwalisa enye i-biceps curl.

D. Phinda izikhathi eziyi-15 kuye kwezingama-20 ngomlenze wangakwesokudla bese ushintshela ekuphefumuleni ngomlenze wesobunxele, uye phambili uye ehoreni lokuqala uphinde ubuyele endaweni yesihlanu.

Phindela emuva Izinkalankala Zokuhamba

A. Ungase ukhumbule le ekilasini lejimu lesikole samabanga aphansi. Hlala phansi uziphakamise ngezandla nasezinyaweni zakho, ubheke ophahleni. Hamba uhlehle, uziqhubele izandla nezinyawo.

B. Uma usufike odongeni noma lapho umisa khona, jikela emuva, uhlehlise inkalankala ubuyele lapho uqala khona.

Ukufa Komlenze Owodwa

A. Ukubamba i-body bar, ama-dumbbells, ibhola lemithi, noma ngisho nentonga yomshanelo ngokuncinza, yima uhlukanise imilenze yakho ububanzi nobubanzi behlombe.

B. Gobela phambili, uncike okhalweni. Gcina amadolo akho ethambile futhi emuva eyisicaba. Buyela endaweni yokuqala. (Kwenze kube lula: Uma uzizwa uthuthumela, bamba isihlalo ngemuva noma emaphethelweni etafula ukuze ulinganise. Kwenze kube nzima: Uma uzizwa umuhle, zama ukuphakamisa omunye umlenze wakho njengoba wehla.)

Sibonga kakhulu kuDavid Kirsch ngokwabelana noKate Upton Ezemidlalo Ziboniswe Zivocavoce! Ngeminye imininingwane ngoKirsch, vakashela iwebhusayithi yakhe.

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