Wana Muviri seNFL Cheerleader

Zvemukati

• Ongororo ye

Wagadzirira kune rimwe bhora? Iyo yepamutemo NFL nhabvu mwaka inotanga husiku huno, uye ndeipi nzira iri nani yekupemberera kupfuura nekupinda muchimiro senge mumwe wevanhu vakasimba kwazvo mumunda? Kwete, ini handisi kutaura nezve iyo quarterbacks kana ivo vanogamuchira (kunyangwe ivo vari vakanyanya kukwana!). Ndiri kutaura pamusoro peNFL cheerleaders!

Kupfuura kungoita chiso chakatsvinda nekugona kwakanaka, vakadzi ava vari muchimiro chepamusoro-soro. Zvemukati scoop yekuti NFL cheerleaders vanowana sei uye voramba vakagwinya kudaro, takataura naKurt Hester, TD1 national director of performance, uyo asina kungodzidzisa NFL nyeredzi. Tim Tebow, Reggie Bush, uye Michael Oher, asiwo akati wandei NFL cheerleader, kusanganisira Denver Bronco cheerleader Kim Hidalgo. Verenga pamusoro pemazano ake mashanu epamusoro ekuti ungaveza sei muviri wako seNFL cheerleader!

1. Dzika pasi. Kuti uwane glutes, unofanirwa kuita mafambiro. Izvi zvinosanganisira kusvetwa kwehudyu zvine glute contraction (paunodzvanya zvakapambwa zvako pamusoro pekufamba) uye squats (yakawanda 'em) -kiyi ndeyekudzikira.

"Rangarira, kupenya kunogoneswa pazasi pe squat, uyezve paunenge uchisimuka, inova yakawanda yekurovedza muviri," anodaro Hester. "Kudzika kwakakosha!"

2. Pinda kunze. Hester inokurudzira kukwirisa kwepakati pekumisikidza kupisa macalorie, kudzora mafuta emuviri, uye kusimbisa mahudyu ako.Kana uri mutsva pakumhanyirira, zvishoma nezvishoma zvisunungure mazviri nekumhanya svondo rekutanga pa75 muzana yekuedza, uchifambira mberi svondo rega rega kusvika pakupedzisira ushande nzira yako inosvika zana muzana yekuedza.

Kana iwe usina chokwadi kwekutangira, edza iyi Workout kubva kuna Hester: Warm up on the treadmill, kufambira mberi kubva pakufamba kuenda kune nyore kumhanya pamusoro pemaminitsi mashanu. Bvisa treadmill pamatanho epadivi, wozoisa treadmill pa6.0 uye dzokera kumashure, uchishandisa njanji dzeruoko kutsigira muviri wako, uye unomhanya kwemasekondi makumi matatu. Wobva wasimuka wozorora kwemasekonzi makumi matatu. Wedzera kumhanya kusvika 6.5, wobva watsika pane yekutsika-tsika kwemasekondi makumi matatu. Dzokorora izvi, uchiwedzera kukurumidza kwako masekondi makumi matatu, kwemaminetsi gumi nemashanu kusvika makumi matatu, zvinoenderana nemamiriro ako ekugadzirisa. Iwe unoda kushanda nenzira yako kubva pa6.0 kusvika pa9.0 mukati memavhiki.

3. Zvipira kuzvikamu zvina zveawa imwe chete pasvondo. Iyo NFL cheerleaders iyo Hester anoshanda nayo ane akabatikana zvirongwa, kuenda nekubva kubasa, kuchikoro, kudzidzira, uye zviitiko zvekusimudzira. Kuti vawane zvakawanda zvekushandisa-hungwaru, ivo vanorongedza mupfupi, zvakanyanya kurovedza muviri. Tora ruzivo kubva pakudzidziswa kwavo nekuita mazuva maviri pasvondo ekudzidzira uremu. (Unogona zvakare kusanganisa uye kuenzanisa kweawa izere.)

"Verenga maawa mangani pavhiki iwe waunoona TV, Facebook, Tweet, kugara kuchitoro chekofi-ini ndinoshandisa nguva yakawandisa kuStarbucks-uye kusefa iyo Net," anodaro Hester. "Kana ukaderedza imwe yenguva iyoyo, ungashamisika kuti inguva yakawanda sei inogona kuzarura yekudzidzira. Kuita kuti uve nani unoita kuti nyika yako yakakupoteredza ive nzvimbo yakajeka uye inofadza!"

4. Idya zvakanaka-uye panguva yakakodzera. Hester anorayira NFL yake cheerleader kuti idye chikafu chakazara muprotein-inokwana 0.8 kusvika ku1.0 gramu paundi yemuviri uremu-uye yakaderera muma carbs (yakaoma macarbs eoats, mupunga wakasviba, quinoa, uye yakazara-gorosi pasita zviri nani). Iye zvakare anoita kuti ivo vadye anosvika makumi maviri kusvika makumi matatu magiramu efibre pazuva uye funga kutora chinogadzirwa neCLA-chakaita seAb Cuts chinobatsira maitiro emuviri ekupisa akawandisa makabhohaidhiretsi panguva yekudzidziswa. Nguva yekudya yakakosha, zvakare, anodaro. "Zvakakosha kumedza carbs yakaoma usati warovedzwa uye nyore carbs nekukurumidza mushure mekudzidziswa kuti uchengetedze yako cortisol uye insulin mazinga."

5. Zvisundidzire iwe pachako. Vanhu vazhinji vanopinda mujimu uye vanoita maekisesaizi mamwe mazuva ese, kazhinji vachiita kudzokorora kagumi kwechiitwa chega chega uye kushandisa huremu hwakafanana. "Izvi zvinoitwa vhiki nevhiki kunze, uye vanoshamisika kuti sei vasingaone mhedzisiro," anodaro Hester. "Rega ndikupe zano: Kana muviri wangochinjisa, hapachina chinogadziriswa! Unofanira kuzvimanikidza kuti uwane muviri waunoda."

Hezvo unayo! Matipi mashanu ekushandira kunze nekudya seNFL cheerleader. Tiudze, urikufarira mwaka wenhabvu here? Iwe uchave uri kuyedza chero eaya matipi? Taura!

Jennipher Walters ndiye CEO uye co-muvambi wemawebsite ehupenyu ane hutano FitBottomedGirls.com uye FitBottomedMamas.com. Anodzidziswa wega mudzidzisi, mararamiro uye kurema manejimendi murairidzi uye boka rekurovedza muviri murairidzi, iye zvakare anobata MA mune hutano utapi venhau uye anogara achinyora nezve zvese zvinhu kugwinya uye kugadzikana kwezvakasiyana zvinyorwa zvepamhepo.

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