5 Inopenga-Inoshanda Maekisesaizi kubva kuMurume Anodzidzisa Khloé Kardashian

Zvemukati

• 1. Vanofa
• 2. Sled Dhonza
• 3. Mutambo wetsiva: Tarisa Mitts
• 4. Bulgarian Split Squats
• 5. Kuramba Kumhanya
• Ongororo ye

Khloé Kardashian ari kutonga zvishoma nezvishoma mukurumbira wekusimba-sphere. Anoratidzira yake yekudzidzira A-mutambo pasocial media, akanyora bhuku rine hutano Akasimba Anotaridzika Zvirinani Akashama, ndokudzika chivharo che Chimiro (ona kuseri kwezviitiko pabutiro pfuti). Iye zvino, ari kumuita anotevera kufamba kukuru: Manheru ano anotaridza kuratidzwa kweiye mutsva wechokwadi uremu-kurasikirwa show, Revenge BodynaKhloé Kardashian. Basa racho? Shandura hupenyu hwevanhu kuti huve nani nekuvabatsira kuti vakwane-uye zvakanyanya kukosha, kunzwa zvakanaka pamusoro pavo.

Kwete chete isu takatora kuzara kwakazara kubva kune mumwe wevadzidzisi vechiratidziro, Lacey Stone (tora iro rinorema rekuremerwa Workout pano), asi isu takabatawo mudzidzisi waKhloé, Gunnar Peterson, kuti abire zvimwe zvakavanzika zvake. Akagovana nhanho dzaaifarira shanu dzekushandira kuna Khloé (uye chero vamwe pane yavo yekuwacha rondedzero yevatengi ve celeb).

1. Vanofa

Deadlifts ndiyo yekupedzisira kumashure-muviri kupisa. Uzviite nenzira kwayo, uye iwe unogona kukora toni uye mhasuru zvakapambwa uye marunda - asi zviite zvisizvo, uye urikukumbira kukuvara. Edza iwo nebarbell, dumbbells, kana hex-bar (seKhloé muInsta ino), uye enda kune aya mamwe akasiyana-siyana ekufa kurova inchi imwe neimwe.

A. Mira netsoka paupamhi hwemapfudzi zvakaparadzana kuseri kwebhero rakaremerwa kuitira kuti mashini anobata mbariro.

B. Bhenda pamabvi uye chiuno kuti utore bharobhu nekubata zvakawandisa, maoko kunze kwemakumbo uye kumashure wakananga. Chengeta mutsipa mutsetse nemuzongoza. Batanidza lats kukiya mafudzi mashizha munzvimbo.

C. Simuka uye sundira chiuno chako kumberi iwe uchisvina magita ako. Dzikira panzvimbo yekutanga wombomira usati waita rep inotevera.

Edza matatu seti e8 kusvika ku12 reps, kudzikira reps paunowedzera huremu.

2. Sled Dhonza

Kuti uite izvi, iwe uchada huremu hwereyi. Unogona kuidhonza (sezvakaita Khloé), kuisundidzira, kana kana kuidhonza neshure-sarudzo ndeyako. Kuti uite basa rekuuraya cardio-simba, sanganisa uye shandisa kurovedza muviri kwako kwese "sledding." Heano, nhanho dzekuita kumashure sled kudhonza:

A. Wakatarisana nesledhi, dhonza cheni kana tambo taut uye wonda kumashure. Makumbo ari munzvimbo yakatambanuka nehuremu muzvitsitsinho, musimboti unobatanidzwa, uye maoko akatwasuka.

B. Tora nhanho pfupi dzekukurumidza kumashure, uchifamba nekukurumidza sezvinobvira, uchivaka simba sezvaunoenda.

Edza mana seti e4 reps.

3. Mutambo wetsiva: Tarisa Mitts

Nguva yekumutsira iwo machinda. Kana iwe uri kunyatso shandira kune wekutsiva muviri, mikana iwe une imwe hasha yekupisa. Ibudise pamamitts (kana bhegi rinorema kana usina shamwari) ine zvibooreso zvebhokisi zvinobata musimboti wako, simbisa muviri wako wepamusoro, uye dzidzisa pfungwa dzako kufunga nekukurumidza. Edza ichi chiito chekutanga, wobva waisa pane ino yakazara shamwari bhokiseni kurovedza iyo Mitambo Yakaratidzwa mhando dzinopika ne. (Ingori nehombodo inorema? Edza iyi yekutanga kickboxing Workout panzvimbo.)

A. Bata mumwe wako; munhu mumwe chete anofanira kubata magirovhosi etsiva kana kubata magirovhosi mudenga munzvimbo yekurinda, maoko achidzivirira kumeso nemichindwe yakatarisa kure.

B. Mudiwa anorova anoramba achikanda jabs (zvibhakera neruoko rusina simba, mune iyi nyaya, inofungidzirwa kuva ruoko rweruboshwe) kwemasekonzi makumi matatu, ichiita kubata negirovhosi rerudyi remurindi. Enderera kwemasekondi makumi matatu.

C. Mudiwa anorova anoramba achikanda michinjikwa (zvibhakera neruoko rune simba, mune iyi kesi, inofungidzirwa kuva ruoko rwerudyi), ichiita kubata negirovhosi yeruboshwe. Enderera kwemasekondi makumi matatu.

D. Mubati wekurova uyu anoramba achikanda jabhu, kozoti muchinjikwa. Enderera kwemasekondi makumi matatu. Chinja mabasa, saka uyo anorova naye ave kubata.

Edza kudzokorora katatu.

4. Bulgarian Split Squats

Vana ava vanouraya mabhanzi ako. Vanoita sezviri nyore, asi havasi jee; unenge uchitsva uye usisafambe mushure mezvishoma seti zveizvi. (Mune IG iyi, Khloé akaita shanduko yekuparadzanisa squats netsoka yake yepamberi yakasimudzwa pabhora reBosu. Pakufamba pasi apa, tiri kusimudza tsoka yekumashure panzvimbo yekuwedzera kutsva.) Unoda bhokisi, bhenji rekudzidzira, kana fenicha inenge yakareba mamita matatu.

A. Mira pagumbo rerudyi gumbo reruboshwe rakatambanudzwa kumashure, pamusoro petsoka yekuruboshwe ichizorora pamusoro pebhenji kana imwe nzvimbo yepamusoro. Chengeta bodyweight pamusoro petsoka yekumberi.

B. Dzikisa mu squat pagumbo rekurudyi. Ngwarira kuchengeta chipfuva kumusoro uye ibvi rorudyi pamusoro petsoka yakarurama.

C. Batanidza glutes kutwasanudza (asi kwete kukiya) gumbo rekurudyi.

Edza matatu seti e15 reps pagumbo rimwe nerimwe.

Simudza ante nekuwedzera zvimedu kune rumwe ruoko uye nekuzvibata zvakananga pasi nehudyu dzako, kana kuzorora bharanzi pamafudzi ako.

5. Kuramba Kumhanya

Resisted runs inzira huru yekusimudzira kukurumidza uye simba rako-uye kubvarura makumbo ako nekukurumidza kupfuura iwe unogona kuti "sprint!" Khloé arikuvapwanya mune ino IG Workout montage pamwe ne squats, basa rinorema retambo, nezvimwe. Asi usango tarisa iye-edza iwe pachako. (Uye tarisa aya matipi ekuti kumiswa kwakadii uye kumwe kunodzidziswa kunogona kukubatsira kumhanya kwenguva yakareba, nekukurumidza, uye nesimba.)

A. Chengetedza bhanhire rekudzivirira kana bungee kumadziro kana danda rakasimba, uye woisa bhanji pasi rakatenderedza chiuno chako. Famba mberi kusvikira bhendi radzidziswa.

B. Shingairira musimboti uye pombi maoko kumashure nekudzoka uchimhanya munzvimbo, kuyedza kuenda kumberi kumberi sezvinobvira.

Edza kwemaseti mashanu emakumi matatu-masekondi sprints.

Ongororo ye