Umqeqeshi kaKim Kardashian Uhlanganyela Izinyathelo Eziyisi-6 Ezizoguqula Imilenze Yakho Nezinqe

-Delile

• Izandiso Zomlenze Ohlezi
• Ama-Hamstring Curls
• I-Wide-Stance Barbell Squat
• Cindezela Umlenze
• Ukufa kukaBarbell
• Ukuma kwethole kuphakama
• Buyekeza kwe-

Uma wake wazibhekabheka ku-Instagram kaKim K futhi wazibuza ukuthi uzithola kanjani izimpango zakhe ezinhle, sikuphathele izindaba ezimnandi. Umqeqeshi wenkanyezi engokoqobo, uMelissa Alcantara, uhlanganyele nje iminyakazo eyisithupha ephansi ongayenza ejimini yemilenze enamandla kakhulu nokuphakanyiswa kwamaphupho akho. (Futhi, bheka ukuthi u-Alcantara wamsiza kanjani uKim Kardashian ukuba alahlekelwe ngamakhilogremu angu-20.)

Uma ungayazi i-Alcantara, yazi lokhu: Lo wesifazane akadlali. Umqeqeshi wakhe futhi owayekade esakha umzimba wasebenzisa i-intanethi ukuzifundisa ukuthi angasebenza kanjani lapho elwa nokudangala nokuzuza kwesisindo. Manje, usebenza no-A-list osaziwayo futhi usebenzisa i-Instagram yakhe ukukhuthaza abanye abafuna ukungena esimeni esihle kakhulu sempilo yabo. (Thola ukuthi wayezothini mayelana nokudla okuhlanekezelwe nokuthi ukusebenzise kanjani ukusetha kabusha i-metabolism yakhe.)

Thatha isithombe kusuka kuzithombe-skrini ezingezansi bese ulandela ukuhola kuka-Alcantara ngokuzivocavoca kwezinsuku zomlenze okuyindumezulu yomlilo okuzobasa umlilo wakho. (Ngaphandle kwe-AF butt eqinile, uzothola zonke lezi zinzuzo ezimangalisayo zokuphakamisa izinsimbi.) Kodwa ngaphambi kokuthi uqale, yazi nje ukuthi lokhu kunyakaza akulula-ngakho ungadikibali uma ungakwazi ukuzenza zonke. ngqo kwi-bat. Kungaba ngcono ukuthi uqale ngezisindo eziphansi kanye nokuphindaphinda okumbalwa bese usuka lapho.

Izandiso Zomlenze Ohlezi

Hlala kumshini wokunwebeka umlenze umhlane wakho ucindezelwe kuphedi yokusekela. Lapho izinyawo zakho sezisondele ngemuva kwephedi le-ankle, cindezela ama-quads akho (imisipha emikhulu ngaphambili kwamathanga akho) ukuphakamisa yomibili imilenze yakho ize ifane nomhlabathi. Bese, ngokuhamba kancane futhi okulawulwayo, buyela emuva endaweni yokuqala ukuze uqedele i-rep.

Lungisa isisindo ukuze ungagodli umhlane wakho futhi usebenzise izibambo eziseceleni ukuze uthole ukwesekwa okwengeziwe. U-Alcantara uphakamisa ukwenza amasethi ama-4 we-20 reps.

Ama-Hamstring Curls

Qala ngokulala ubheke phansi emshinini we-curl hamstring. Zibeke endaweni yakho ukuze iphedi le-lever lingemuva kwemilenze yakho (ngenhla nje kwamaqakala akho). Gcina i-torso yakho iphansi ngangokunokwenzeka ebhentshini bese ubamba ezibanjeni eziseceleni njengoba ucindezela ama-hamstrings akho (imisipha engemuva kwamathanga akho) ukuze ugobe izinyawo zakho zibheke phezulu. "Khonkotha okhalweni lwakho impela," kubhala u-Alcantara ezindabeni zakhe.

Bamba umzuzwana, bese wehlisa izinyawo zakho kancane emuva endaweni yakho yokuqala ukuqedela ukuphinda. Yenza amasethi ama-4 we-20 reps.

I-Wide-Stance Barbell Squat

Sebenzisa i-squat rack ukufaka i-barbell emahlombe akho (noma sebenzisa ibha yomzimba noma i-mini barbell uma usaqala). Yima ngezinyawo zakho zibanzi kancane kunobubanzi behlombe ngaphandle kwezinzwane ezikhonjwe kancane, amadolo athambile nentamo ayithathi hlangothi. Hofuza bese uqinisa umgogodla wakho, bese ubambelela okhalweni nasemadolweni ukuze wehlele endaweni ye-squat, uhlezi okhalweni lwakho nezinqe emuva futhi ugcine umhlane wakho uphansi. Lapho amathanga akho esecishe afana phansi, cindezela phakathi konyawo lwakho ukuma ukuze uqedele ukuphinda. Yenza amasethi ama-4 we-15 reps.

Cindezela Umlenze

Hlala emshinini wokucindezela umlenze izinyawo zakho zingamapulatifomu ahlukaniswe ububanzi behlombe. Cindezela isiteji kuze kube yilapho imilenze yakho inwetshwa ngokuphelele ngokugoba kancane emadolweni. Yehlisa kancane inkundla ngokungenisa amadolo akho ngasesifubeni sakho ngenkathi ugcina izinyawo zakho ziphansi. Phusha ipulatifomu emuva ukuze uqedele ukuphinda. U-Alcantara uncoma ukwenza amasethi ama-4 we-30, 25, 20, no-20 reps.

Ukufa kukaBarbell

Sondela ku-barbell ngezinyawo zakho cishe ububanzi be-hip, shins eduze kwebha. (I-FYI: Ungakwazi futhi ukwenza ama-deadlifts ngama-dumbbell uma usaqala.) Hamba ezinqulwini, bese uguqa, ukuze ugobe ngomhlane oyisicaba ukuze ubambe ibha ngezandla ezihlukene ngobubanzi behlombe. Gcina intamo yakho ingathathi hlangothi futhi ihambisana nomgogodla wakho. Donsa umoya ukuze ubambe umongo wakho, futhi ngomhlane oyisicaba, phakamisa isisindo phansi, ushayele izinkalo phambili ukuze ume ubude.Misa isikhashana endaweni yokuma umzuzwana ngaphambi kokushaya ezinqulwini, bese uguqa ngamadolo, ukwehlisa ibha kancane phansi. Qiniseka ukuthi ugcina umhlane wakho uphansi phakathi nokunyakaza. Yenza amasethi ama-4 we-15 reps.

Ukuma kwethole kuphakama

Yima ngaphansi kwamaphakethe emahlombe omshini wokumisa ithole omile ngamabhola ezinyawo zakho onqenqemeni lwesikhulumi nezinyawo ezinqunu ububanzi. Ukugcina ukugoba okuthambile emadolweni akho, izithende eziphansi ziye phansi ngangokunokwenzeka bese uphakamisa izithende zakho ukucindezela emabhola ezinyawo zakho. Misa okwesikhashana phezulu, bese wehla kancane uye emuva endaweni yokuqala. Yenza amasethi angu-4 wokuphindaphinda okungu-30.

Buyekeza kwe-