Imfihlo ku-6-Pack Abs kaKate Hudson

-Delile

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Gleek uqaphile! The njalo Yinhle UKate Hudson ibuyele ekukhanyeni nge-arc yeziqephu eziyisithupha ivuliwe Glee edlala umqeqeshi womdanso, futhi ake sithi nje… uyashaqeka lokho umama wakhe amnikeze kona! Lo mdlali oneminyaka engu-33 ubudala ubukeke emangalisa ngesizini yesine, ebukisa nge-abs enhle kakhulu.

Akungabazeki ukuthi ibhomu le-blonde libuyile futhi lingcono kunanini ngaphambili, kepha uluthole kanjani lelo dwala elilukhuni, le-post-baby bod? UNicole Stuart, umqeqeshi wePilates wesikhathi eside kaHudson, ukhishwe nge-SHAPE mayelana nokuzivocavoca kwenkanyezi emnandi nokuningi!

UMUMO: Siyamthanda uKate Hudson! I-abs yakhe iyamangalisa Glee kule sizini. Usebenze isikhathi esingakanani naye futhi kunjani ukumqeqesha?

UNicole Stuart (NS): Ngisebenze naye iminyaka engu-15. Kube kuhle! Lapho ususebenze nomuntu isikhathi eside, uba omunye wabangane bami abakhulu manje. Ungumuntu ongakholakali futhi uyangiphonsela inselelo njengomqeqeshi ngoba ungumsubathi osezingeni eliphezulu. Sobabili sinikezana ukugijimela imali yethu. Ubelokhu emangalisa njalo uma kuziwa ekusebenzeni kwakhe.

UMUMO: Umqeqesha kangaki futhi isikhathi eside kangakanani?

NS: Senza ama-Pilates ihora lonke, kathathu ngesonto. Uma elungiselela okuthile kuzoba ngaphezulu. Sihlala sihlanganisa i-cardio-like mile run-before the Pilates class. Ngezinsuku ezingekho emsebenzini, uzohlangana nami nge-yoga noma nge-spin class.

UMUMO: Kungani ama-Pilates engukuzivocavoca okuhle kangaka?

NS: Ngokuyinhloko isebenza ingqikithi yakho, kepha hhayi nje ngaphambili. Uzosebenza wonke umzimba-phambili, izinhlangothi, emuva, wonke umaphakathi wakho ophakathi, isiqu-sidonsela konke ndawonye. Uzoqina, uqine futhi uqine. Kukwenza ume mude, kukwenza ube nokuzethemba okwengeziwe, kukwenza ube nesisekelo ngokwengeziwe. Uzolahlekelwa amayintshi futhi uthole lokho kubukeka okuthambile, okude. Ngemuva kwamaseshini okuqala ayi-10, uzozizwa uhlukile. Ngemuva kwamaseshini angama-20, uzobona umehluko!

Sasifuna ukwazi okwengeziwe, ngakho-ke sacela uStuart ukuthi abelane ngesampula yokuzivocavoca kukaHudson. Manje nawe uzizwa uzinde, uncike, uqina, unamandla, futhi unethoni ngokwengeziwe ngenkambiso yakhe yePilates. Bheka ekhasini elilandelayo!

Uzodinga: I-Pilates mat, amanzi

1. 100s

Lala ngomhlane imilenze yakho igobeke endaweni yethebulethi ngezinqa zakho namaqakala kufana phansi. Adonse umoya.

Khipha umoya. Khulisa ikhanda lakho nesilevu sakho phansi. Kufanele ubheke ngqo enkingeni yesisu sakho. Gweba umgogodla wakho ongaphezulu phansi bese uhogela.

Yelula izingalo nemilenze yakho ngqo phambi kwakho bese ukhipha umoya. Yehlisa imilenze yakho ngokwanele ukuze uzwe ukungezwani esiswini kodwa imilenze yakho inganyikinyeki. Bamba izingalo zakho cishe isigamu-intshi usuka phansi.

Bamba lesi simo bese umpompa izingalo zakho kancane phezulu naphansi ngokunyakaza okuphindaphindayo. Thatha ukuphefumula okufushane ngamakhala akho bese uphuma ngomlomo wakho. Donsa umoya kahlanu ngaphakathi bese udonsa kahlanu.

Yenza umjikelezo wokuphefumula okugcwele okungu-10. Umjikelezo ngamunye ukuphefumula okufishane okuhlanu nokuphefumula okuphefumulayo okuhlanu. Uma uqeda, donsela imilenze yakho esiswini kancane. Bophela izingalo zakho bese ulahla ikhanda namahlombe akho phansi.

2. Ama-Roll-Ups

Lala ngomhlane wakho kumata we-yoga noma wokuzivocavoca. Imilenze yakho kufanele iqonde. Faka umoya bese ufinyelela izingalo zakho ngaphezu kwekhanda lakho ukuze welule umzimba wakho wonke ngendlela obuyokwenza ngayo ekuseni.

Khipha futhi uphakamisele izingalo zakho esibhakabhakeni. Lapho izingalo zakho ziqondakala esibhakabhakeni, qala ukuphakamisa ikhanda lakho namahlombe akho kancane kancane. Khumbula ukugcina intamo yakho iqondaniswe kahle ngokwenza sengathi kukhona iwolintshi ngaphansi kwesilevu sakho.

Scoop isisu sakho ukuqala ukugoqa. Ngasikhathi sinye, cindezela ithanga lakho langaphakathi nezicubu zomzimba. Ufuna ukugcina imilenze yakho phansi; uma unenkinga ngalokhu, sebenzisa ukuguqulwa njengokugoba amadolo akho ukusiza ukuvikela umqolo wakho ngesikhathi sokuzivocavoca.

Donsa umoya uma usufinyelele phezulu futhi usesikhundleni sokuhlala. Yelulela phambili phezu kwezinzwane zakho.

Qala ukuhlehlela phansi, ugcine umgogodla wakho umumo othi "C". Yehlisa kancane i-vertebra eyodwa ngasikhathi. Ukuhamba kancane kukuphoqa ukuthi ube nokulawula okukhulu futhi ekugcineni, uqinise imisipha yakho.

Phindisela izingalo zakho phezu kwekhanda lakho uma usuqede ukugoqa phansi. Lapho usufike endaweni yokuqala, phinda inqubo yokuphakanyiswa okunye. Yenza lokhu izikhathi ezinhlanu.

3. Ukudonsa Umlenze Owodwa

Qala ukulala phansi uvule imilenze yakho iqonde phambi kwakho. Phumuza izingalo zakho ezinhlangothini zakho izintende zibheke phansi. Khululeka amahlombe akho kude nezindlebe zakho futhi uvumele isisu sakho siwele phansi.

Ngenisa njengoba udonsa i-abs yakho ngokujulile, ucwilisa inkaba yakho maqondana nomgogodla wakho. Gobisa ikhanda lakho phambili kuze kube yilapho isilevu sakho sithinta isifuba sakho ngesikhathi esifanayo ugoqa amadolo akho womabili bese udonsela imilenze yomibili esifubeni sakho. Khomba izinzwane zakho bese ugoqa izandla zakho ezinsinini zakho.

Nweba umlenze wakho wokunene uqonde phezulu ophahleni. Bamba iqakala lakho langakwesokudla ngezandla zombili. Nweba umlenze wakho wesobunxele phambi kwakho, uqondise ngokuphelele umlenze. Vumela isithende sakho sangakwesokunxele siye phezulu cishe ngamayintshi amabili ngaphezu kombhede.

Gcina imisipha yakho yesisu igobile, umhlane wakho uphansi, futhi umzimba wakho ongenhla ugobile kuyo yonke iminyakazo.

Faka futhi ucindezele umgogodla wakho ngokujulile embhedeni. Exhale njengoba usondeza umlenze wakho wesokudla ngasekhanda lakho ngama-pulses amabili amafushane. Exhale kabili, kanye ngeshayela ngalinye.

Donsa umoya futhi nangomoya wakho, shesha ushintshe ukuma kwemilenze yakho ngokuthi "uyisuse" idlulelane.

Bambelela eqakaleni lakho lesokunxele bese uphinda umnyakazo. Donsa umoya njengoba ucindezela umgogodla bese ukhipha umoya njengoba udonsela umlenze wakho eduze ngamapulse amabili amafushane.

Phinda izikhathi eziyishumi kuya kwezingu-20.

4. Isiphambano seCriss

Lala ngomhlane wakho emgogodleni ongathathi hlangothi. Goba amadolo akho futhi ulethe ama-shins akho phezulu ukuze ahambisane nephansi.

Beka izandla zakho ngemuva kwekhanda lakho, usekela isisekelo sogebhezi. Gcina izindololwane zibanzi. Sebenzisa i-exhale ukuze udonse i-abs yakho endaweni ejulile, futhi ushiye i-pelvis endaweni engathathi hlangothi (hhayi i-tucked noma i-tipped), sondeza isilevu namahlombe ku-mat kuze kufike phansi kwamahlombe ehlombe.

Ukuhogela: Umzimba wakho ongaphezulu usejikeni eligcwele, i-abs yakho idonsela inkinobho yakho yesisu iye emgogodleni wakho, futhi imilenze yakho isendaweni yetafula.

I-Exhale: Finyelela umlenze wakho wesobunxele ubude, futhi njengoba ugcina izindololwane zibanzi, zungeza i-torso yakho ngasedolo eligobile kwesokudla ukuze i-armpit yakho yesobunxele ifinyelele emadolweni.

Donsela ngaphakathi: Donsa umoya njengoba ushintsha imilenze ulethe isiqu phakathi nendawo.

Exhale: Nweba umlenze wesokudla. Zungezisa umzimba wakho ongaphezulu uye edolweni langakwesokunxele. Gcina isifuba sakho sivulekile futhi izindololwane zivuleke ngaso sonke isikhathi. Gwema isifiso sokuziphakamisa ngezingalo zakho. Yenza lo msebenzi mayelana ne-abs.

Yenza lokhu izikhathi eziyi-10.

Ukuze uthole ukuqeqeshwa okuhle okwengeziwe kukaNicole Stuart, hlola iwebhusayithi yakhe bese ulanda uhlelo lwakhe lokusebenza! "Ungenza ukujima noma kuphi, ngisho nasehhovisi lakho!" Kusho uStuart.

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