UKhloé Kardashian Wabelane Ngokuzivocavoca Kwakhe Okukhuthazayo

-Delile

• Kulungele
• Ukuphakama kwamahlombe ngeSquat
• Push-Up ehlombe Tap
• I-lateral Duck Walk enokumelana
• Izintambo Zempi
• Chest Cindezela Kubhalansi Ibhola
• Ama-squats anesisindo
• Ipulangwe Lenyoni-Inja
• Buyekeza kwe-

Akungabazeki ukuthi uKhloé Kardashian usebudlelwaneni obunzima nokuqina komzimba. Le ntombazane iyathanda ukuphakamisa okusindayo futhi ayisabi ukujuluka. Inkanyezi engokoqobo isanda kubhala kuhlelo lwayo lokusebenza ukuthi yize ingakwazanga ukuhamba kanzima ngendlela ejwayelekile, ukukhulelwa kwayo akumvimbanga ukuthi ahlale esebenza.

Uze wabelane ngokunye kokujima kwakhe akuthandayo kusukela ekuqaleni kuze kube sekugcineni, futhi sihlabeke umxhwele kakhulu. Silindele omama, nayi inkuthazo yakho yokuzivocavoca ngempelasonto. Kepha, FYI, awudingi ukuthi ukhulelwe ukuzama ukuzivocavoca kukaKhloé futhi uthole ukusha okungakholeki.

Kulungele

Qala ukuzivocavoca kwakho ngemizuzu engama-30 ku-umgibeli wezitebhisi. (I-steir-climber iyisisetshenziswa se-OG sokuqina esisifanele ngokuphelele isikhathi sakho nomjuluko.)

Ukuphakama kwamahlombe ngeSquat

Yima ngezinyawo ububanzi bucishe bube kude nobubanzi behlombe, ubambe idumbbell esandleni ngasinye. Gobisa amadolo ku-squat. Phusha izithende ukuze ume ngenkathi uphakamisela izinsimbi esifubeni. Cindezela ama-dumbbells ngaphezulu. Buyisela izinsimbi endaweni yokuqala bese uphinda. Yenza ama-reps amaningi ngangokunokwenzeka (i-AMRAP) imizuzwana engama-30. Phinda izikhathi ezi-3 ngaphezulu.

Push-Up ehlombe Tap

Qala endaweni ephakeme yepulangwe izintende ngqo ngaphansi kwamahlombe. Bend futhi uqondise izindololwane ukwenza i-push-up. Thepha ingalo yesokudla uye ehlombe langakwesokunxele, bese ingalo yesobunxele uye ehlombe langakwesokudla. Phinda. (Nakhu okufanele ukwazi mayelana ne-planking ngenkathi ukhulelwe.)

I-lateral Duck Walk enokumelana

Songa ibhande lokumelana ngenhla kwamadolo akho bese ubamba izibambo zebhande le-TRX esandleni ngasinye. Gobisa amadolo uhlale phansi, udale ukungezwani ngemichilo. Thatha izinyathelo ezi-3 ukuya kwesokunxele, ugcine amadolo egobile. Bend izingalo ukuletha imichilo esifubeni. Thatha izinyathelo ezi-3 ukuya kwesokudla. Bend izingalo ukuletha imichilo esifubeni. Yenza i-AMRAP imizuzwana engama-30. Phinda izikhathi ezimbili ngaphezulu.

Izintambo Zempi

Qala ukuguqa umlenze wesokudla uye phambili kanye nedolo lesobunxele emuva uphumule ku-Waff Mini Elite (ithuluzi lokufaneleka lokuhamba eliphefumulayo elingasindi lutho ngokuyisisekelo), ubambe isiphetho sentambo yempi esandleni ngasinye. Shesha ukuhambisa izingalo phezulu naphansi, enye ngemva kwenye imizuzwana engama-45. Shintsha imilenze uphinde. Phinda izikhathi ezintathu. (Okuhlobene: I-8 Battle Rope Exercises Noma Ngubani Ongayenza)

Chest Cindezela Kubhalansi Ibhola

Lala ubeke amahlombe ebhola lebhalansi, izinyawo ziphumule ngobubanzi obuyihlombe phansi phambi kwakho. Bamba i-dumbbell esandleni ngasinye ngezindololwane ezigobile kuma-engeli angu-90-degree. Qondisa izingalo ukuze ucindezele ama-dumbbell ubheke ophahleni. Gobisa izindololwane ukuze wehlise ama-dumbbell bese ubuyela endaweni yokuqala. Yenza amasethi ama-3 we-30 reps. (Okuhlobene: Izivivinyo eziyi-8 Zebhola Lokuqina Lomzimba Eliphelele Edlula I-Basic Crunches)

Ama-squats anesisindo

Gqoka ibhande lokumelana emilenzeni yakho ngaphezu kwamadolo. Usebenzisa umshini wokucindezela umlenze, beka izinyawo endaweni yesikhulumi nge-Waff Mini ngaphansi konyawo ngalunye. Ukucindezela izithende, nweba imilenze ukusunduza ipulatifomu kude, bamba lapha iminithi elingu-1, bese ubuyela kancane endaweni yokuqala.

Ipulangwe Lenyoni-Inja

Qala kuzo zonke izinyawo ezine ngedolo langakwesokunxele nangesandla sokudla esifakwe kuma-Waff Minis. Phakamisa ingalo yesokunxele nomlenze wesokudla ukuze uhambisane nomhlabathi. Bamba imizuzwana engama-30. Shintsha izinhlangothi bese uphinda.

Buyekeza kwe-