Ukuzivocavoca Komshado kaKim Kardashian

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UKim Kardashian udume ngokubukeka kwakhe okuhle kanye namajika abulalayo, kufaka phakathi naye ngokulinganayo njenge-oh-so-Photographer sculpted derriere.

Nakuba ekwazi ukubonga ngokusobala umama nobaba ngalezo zakhi zofuzo ezinhle, isihlabani sangempela sisebenza kanzima ukuze sigcine umzimba wakhe omuhle, onobuhle obheke umshado wakhe ozayo womdlali we-NBA u-Kris Humphries kule mpelasonto.

Ubani ongamsola? Ukubopha ifindo likasofa silahlane phambi kwethimba lamakhamera nawo wonke aseMelika abukele (njengengxenye yomshado okhethekile wamahora amane osakazwa ngo-E! ngo-Okthoba), kanye nohlu lwabazoculwa ngo-A abazobe beqala ukucula kwanele ukwenza ngisho nangokwengeziwe. ozethembayo umakoti ofuna ukungena ngesikhathi esibucayi sokuzivocavoca.

Ngosizo lomqeqeshi wakhe we-powerhouse uGunnar Peterson, obesebenza noKardashian ukugcina isibalo sakhe seminyaka emithathu edlule, akungabazeki ukuthi inkanyezi emangalisayo izobukeka isimanga kuVera Wang yakhe eza ngo-Agasti 20.

"Ngicabanga ukuthi umgomo uwukuba abukeke emuhle njenganoma yimuphi umakoti (kanye nomkhwenyana walolo daba!), futhi akwazi ukumelana nokucindezeleka komshado," kusho uPeterson. "Ngokwakhe umshado ozoba sezingeni lomhlaba!"

UPeterson, oziqhenya ngohlu lwamakhasimende osaziwayo abaphezulu afaka phakathi uSofia Vergara, uJennifer Lopez no-Angelina Jolie, wakhuthazwa ukuba abe ngumqeqeshi wakhe ngemuva kokukhuluphala ngokweqile esengumntwana.

"Ngafunda ukuyilawula ngokuzivocavoca futhi kamuva nangokudla," kusho umqeqeshi onethalente. "Ngenkathi ngithola ukuthi empeleni ngingawenza 'umsebenzi', wawungasebenzi. Ngisakuthanda nanamuhla, eminyakeni engama-23 + kamuva!"

Ngakho-ke umqeqeshi wosaziwayo ozinikele, osebenza kanzima wamthola kanjani umakoti kaKim K omi kahle komshado? "Ukuqeqeshwa kukaKim kusekelwe kokuthi 'uma uhlala ulungile awusoze walungela," kusho uPeterson. "Ugaya ejimini unyaka wonke futhi wenza izinqumo ezifanele ngaphandle kwejimu ukuze inzuzo ikhuphuke."

UPeterson ubesebenza noKardashian izinsuku ezi-3 kuya kwezi-5 ngeviki, kuya ngohlelo lwenkanyezi ematasa. Ngenkathi ukuzivocavoca kwakhe kwakufana ncamashi nemikhuba yangaphambilini, "babeshesha kancane".

Ngayo yonke impikiswano ezungeze imishado ezayo kaKardashian, akumangazi ukuthi kungani omakoti besikhathi esizayo abavela kuwo wonke umhlaba bethola ugqozi losuku lwabo olukhulu ekusebenzeni kukaPeterson.

"Ungazilambisi. Zama ukuphumula ukuze umzimba wakho ululame ekusebenzeni kwakho, nokuthi amasosha omzimba wakho adubule kuwo wonke amasilinda," kweluleka uPeterson. "Awudingi ukucwiliswa ngesikhathi uhamba ezansi!"

Izindaba ezimnandi ukuthi akudingeki ukuthi ube ngumakoti ojabulayo ukuze uzuze umzimba wakho ngokuzilolonga komshado kaKim Kardashian. Lapha, u-Peterson usinikeza ulwazi ngohlelo lwakhe lokufaneleka!

Uzodinga: Ama-Dumbbells, ibhola lomuthi, isihlibhi esinesisindo, i-treadmill kanye namandla amaningi e-lotta!

Indlela Esebenza Ngayo: Lokhu kuvivinya umzimba kuhlanganisa iminyakazo emihlanu nezikhawu ze-cardio ezinamandla kakhulu ukuze usebenze i-glutes yakho, amahlombe, ama-quads, ama-oblique, i-abs, ama-hips, i-core nokunye.

ISINYATHELO 1: I-Squat Cindezela

Ungakwenza kanjani: Qala ngomhlane wakho uqonde futhi izinyawo zihlukaniswe ububanzi. Squat phansi ku-90-degree angle ngenkathi ugcina umqolo wakho umile. Ukugcina imisipha yakho yesisu iqinile, bheka ngqo phambili bese uphakamisa kancane ngamehlo akho.

Bamba ama-dumbbells phambi kwakho ngokunethezeka cishe ekuphakameni kwamahlombe akho nge-bicep encane nesifuba esiguqukayo ukuze uzigcine zisendaweni yazo. Gxilisa isisindo sakho ngemuva kwezithende zakho kodwa ungaphakamisi izinzwane zakho ngesikhathi sokunyakaza.

Sukuma esikhungweni ngokuqhuma okuncane ngenkathi ugcina ifomu nokulawula. Donsa umoya ngokuzikhandla. Cindezela ngesikhathi esisodwa noma uphushe ama-dumbbells phezulu naphezu kwekhanda lakho. Qeda ukunyakaza ngokubuyisela ama-dumbbells endaweni yehlombe. Lowo uyisikhulu esisodwa. Yenza ama-reps ayi-12 kuye kwangama-20.

Isebenza: Ama-glutes namahlombe.

ISINYATHELO 2: I-Lunge yangemuva ne-Front Kick

Ungakwenza kanjani: Yima uqonde izinyawo zihlukene ngobubanzi bamahlombe. Beka izandla zakho okhalweni lwakho noma ubambe ama-dumbbells ezandleni zakho ezinhlangothini zakho (kokubili kuzosiza ngokulinganisela; ama-dumbbells engeza ukumelana).

Gcina i-abs yakho iqinile, buyela emuva ngonyawo lwakho lwesokudla bese wehlela elungeni elibuyela emuva. Cindezela ama-glutes akho njengoba ucindezela phansi ngesithende sakho kwesokunxele bese ukhahlela umlenze wakho wesokudla phambi kwakho njengoba uqondisa umlenze wakho wesobunxele. Lowo uyisikhulu esisodwa. Yenza izikhathi ezingu-12 kuya kwezingu-20 eziqhubekayo, bese uphinda ngakolunye uhlangothi, ukhahlela umlenze wakho wesobunxele.

Isebenza: Ama-glutes, ama-quads nengqikithi.

ISINYATHELO 3: Ukushintshaniswa kweMedball

Ungakwenza kanjani: Yima izinyawo zakho zikhombe ngqo phambili nobubanzi behlombe. Gcina amadolo akho egobile kancane, bamba ibhola lomuthi ezandleni zombili phambi kwesifuba sakho futhi welule izingalo zakho.

Dweba inkaba yakho, ubambe i-glute yakho futhi ungene esilevini sakho. Zungezisa izingalo zakho nesifuba sakho kolunye uhlangothi, uvule ngonyawo lwakho lwangemuva ngokunyakaza okuphindiwe okulawulwayo. Sebenzisa imisipha yakho yesisu neyokhalo ukunciphisa ijubane futhi ushintshe indlela eya kolunye uhlangothi. Lowo uyisikhulu esisodwa. Yenza ama-reps angama-20 kuye kwangama-50.

Isebenza: Ama-abs nama-obliques.

ISINYATHELO 4: I-Sled Push

Ungakwenza kanjani: Yima ngqo ngemuva kwesihlibhi esinesisindo ngezandla zakho zombili kwi-handlebars. Dudulela phambili esitelingini ngomhlane uqonde futhi amadolo akho ehla enyuka ukukhiqiza isivinini.

Phusha isihlibhi esinesisindo ngokunyakaza okungaguquki okungamafidi angama-80. Ngezikhathi ezinamandla we-cardio, yenza lokhu izikhathi ezi-3 kuya kwezi-6 phakathi kokunye ukuhamba.

Isebenza: Glutes kanye core.

ISINYATHELO 5: Isilayidi Esilandelanayo kuTreadmill

Ungakwenza kanjani: Ukuma eceleni ku-treadmill lapho uthambekele khona, gcina izinyawo zakho zingaphezu kwe-shoulder-wide apart. Gobisa amadolo akho kancane bese ugcina umhlane wakho uqonde. Qala ukuzivocavoca ngokushova ngakwesobunxele imizuzwana engama-30 kuye kwangama-60, bese ujika bese uphinda ohlangothini lwakho lokunene.

Isebenza: Ama-Hips, ama-quads kanye ne-core.

ISINYATHELO 6: Push-up to the Mountain Climbers

Ungakwenza kanjani: Ngemuva kokuphothula ama-push-up amahlanu, hlala endaweni yoku-push up bese uphumula emabhola ezinyawo zakho ngenkathi uletha umlenze wakho wesobunxele phambili esifubeni sakho bese ubuyela endaweni yayo yasekuqaleni.

Phinda lokhu kunyakaza ngokushesha, ushintshe umlenze owodwa uye phambili bese ubuyisela umlenze owodwa emuva. Lokhu kunyakaza kulingisa "ukukhuphuka kwentaba." Qedela abaqwali bezintaba abangu-20, bese uphinda "ukucindezela ukuya kwabaqwali bezintaba" izikhathi ezi-3 ukuya kwezingu-5 ngaphandle kokuphuma endaweni yokuphusha.

Isebenza: Konke - Uzokuzwa ekuseni!

Ngeminye imininingwane ngoGunnar Peterson, hlola iwebhusayithi yakhe esemthethweni ku-www.gunnarpeterson.com.

Mayelana noKristen Aldridge

UKristen Aldridge uboleka ubuchwepheshe bakhe besiko le-pop kuYahoo! njengomsingathi 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 ku-www.kristenaldridge.com.

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