Maitiro eKurenda, Sexy Makumbo saCarrie Underwood

Zvemukati

• Ongororo ye

Hapana mubvunzo nyika cutie Carrie Underwood ane mapaipi anoshamisa, asi anogona kungova nemimwe mitezo yakanaka mubiz zvakare.

Uye kana usati waona kavha yake nyowani yealbum, gadzirira kuva Blown Away-zvinyorwa. Nemagirazi akanaka kudaro, ndiani angamupomera mhosva yekuda kuvaratidza! Makumbo ake anotyisa kwazvo, ivo vane kunyange Facebook fan fan, uye nyika inosetsa murume Blake Shelton vakambofunga kuti vanofanira kuhwina yavo CMA Mubairo (tinobvumirana!).

Saka mubvunzo ndewokuti, Underwood anoitei kumitambo yakashongedzwa zvakakwana? Takataura nemudzidzisi wemagetsi Tony Greco (uyo akashanda na Underwood naiye hubby Mike Fisher muOttawa munguva yakapfuura, apo Fisher aitambira maSeneta) uye chinhu chimwe ndechechokwadi: Runako rwakatsvuka rwakazvipira kune hutano hwekudya uye chirongwa chekurovedza muviri nguva dzose.

"Carrie ane ruzivo rwakanyanya munyika yehutano, uye anoita mabasa akawanda ega," Greco anodaro. "Ndiwo mararamire chaiwo kwaari. Parizvino ane varairidzi muLos Angeles neNashville uye anotozivikanwa kutora imwe munzira achienda naye achitarisa. Panzvimbo pekudya kunze, anozochengeta firiji yake nemagreen ane hutano kubva patsva." chitoro."

Kuti uwane akasimba, anoshamisira, makumbo akaonda senge Underwood's, Greco inoratidza akateedzana emapapu, squats, stepups, uye zvigunwe zvigunwe zvakasanganiswa neyakaenzana chikafu cheprotein, carbs, uye mafuta.

"Iva neprotein saizi yechanza cheruoko rwako, makapu maviri egirini yegirini, uye chitsama chemaarumondi, macadamia nzungu, kana walnuts pamwe nekudya kwese," Greco inopa zano.

Asi nekuzvipira kwakaita Underwood kune kudya zvine hutano, kubiridzira kunotenderwa, zvirinani kamwechete mukati mechinguva?

"Zvirokwazvo!" Greco anodaro. "Imbova nazvo masikati asati asvika saka zvinopa muviri wako nguva yakakwana yekupisa mamwe macalorie."

Zvino, dzokera kune iwo mapapu, squats, stepups uye zvigunwe zvigunwe! Greco akatipa madhiri pane anoshamisira gumbo kurovedza iye iye anopa vese vake celeb vatengi (iri toughie asi yakakosha kwazvo!). Enda kune rinotevera peji kuti utore iyo superstar maitiro uye utarise iyo Victoria Chakavanzika makumbo Workout vhidhiyo kune yakawanda chidya uye butt toning.

Wemukurumbira Workout yeRakaonda, Sexy Legs

Iwe uchada: Exercise mat, light dumbbells, step, mushonga bhora.

Inoshanda sei: Greco wepasi-muviri maitiro unobatanidza akateedzana emakomponi ekurovedza muviri kuti ashandise makumbo uye buti. Sekureva kwaGreco, iwe uchatanga kuona mhinduro mukati memavhiki matatu.

"Uchanzwa kuomarara mumakumbo ako wotanga kuona kuenderana, mitsara," anodaro. "Genetics inoita basa hazvo, asi zvidya zvako zvichave zvakatetepa uye mhuru dzinotsanangurwa zvakanyanya."

Ita zviitwa izvi mazuva matatu pasvondo, wobva wawedzera mune zvine mwero cardio sekumhanya kushoma, kumhanya, kana kuchovha bhasikoro kwemaminitsi makumi matatu panguva yakatsiga pamazuva ako ekuenda.

Dziisa: Tanga maitiro nekudziya-kudziya kwekutanga mapapu, kudonha mapapu, kupatsanura mapapu, kusvetuka mapapiro akatsemuka, uye kudonhedza squats kuti kurova kwemoyo kukwire uye kudziyisa muviri.

Kudzidzira 1: Bulgarian Lunge

Tanga nekumira anenge mamita matatu pamberi pebhenji (musana wako wakananga kubhenji), wakabata zviyereso zvishoma muruoko rumwe norumwe. Isa tsoka yako yekurudyi pabhenji, inishuwarenzi gumbo rako rekuruboshwe richiri rakanangana nekuenderana nemuviri wako wepamusoro.

Zvishoma nezvishoma dzika, sezvakangoita mumakumbo enguva dzose, uchiyeuka kuchengeta ibvi rako rekuruboshwe shure kwerutsoka rwako rworuboshwe (chinangwa chako chakadzika ndipo apo gumbo rako rekuruboshwe riri munzvimbo ye 90 degree bend). Bata kwemasekondi maviri, wobva wawedzera gumbo rako rekuruboshwe uye dzokera kunzvimbo yekutanga.

Zano: Kunyatso kupokana nepfungwa uye kuwana iwo akanaka makumbo mitsara, ingoshandisa imwechete dumbbell uye fambisa ruoko rwako pamusoro pebvi repamberi, kumberi nekumberi iwe uchiita lunge.

Pedzisa 8-12 reps.

Kudzidzira 2:Stepups

Kutanga nekumira pamberi pe nhanho kana kusimuka (8-12 inches inches) yakatarisana kumberi. Isa tsoka yako yekurudyi pakati pechitsika uye simuka iwe paunenge uchienzanisa muviri wako kwemasekondi 1-2 pagumbo rerudyi. Gumbo rako rekuruboshwe rinofanira kunge riri kumashure kwemuviri wako kuti ubatsire kudzikamisa huremu hwako sezvo huri kufamba. Tora pasi negumbo rako rekuruboshwe kutanga uye enderera pasi pasi nerudyi.

Dzokera kumusoro uye pasi pagumbo rega rega kwemasekonzi makumi matatu kusvika paminiti imwe.

Zano: Wedzera kuoma kwekufamba uku nekusvetuka pane kutsika, kusunda kubva pagumbo repamberi.

Kudzidzira 3: Zvigunwe zvigunwe

Isa tsoka yako yekurudyi padanho rako pane 90-degree angle. Dhinda nepachitsitsinho chako chekurudyi kuti umire padanho uye tora chigunwe chako chekuruboshwe padanho wobva wadzosa pasi. Dzokorora pane rimwe gumbo, kumashure nekudzoka kwemasekondi makumi matatu kusvika 1 miniti.

Zano: Ita zvigunwe zvigunwe nemushonga bhora mhedzisiro mhedzisiro! Munzvimbo inononoka yekutsvedza, bata bhora kumashure kwako iwe uchirova nhanho nechigunwe chako.

Kudzidzira 4:Skater Lunge

Ita reunge lunge neako kumashure gumbo zvishoma pakona. Svetukira parutivi uye uuye negumbo rakatarisana kumashure kwako, uchingorovera chigunwe chako pasi. Svetukira kumashure kune rimwe divi uye ramba uchichinjana, uchiendesa huremu hwako kubva kune rimwe gumbo kuenda kune rimwe. Ita izvi kwemasekonzi makumi matatu kusvika paminiti imwe.

Kuti uwane mamwe matipi ekusimba kubva kuna Tony Greco, tarisa webhusaiti yake uye mutevere pa Twitter!

Ongororo ye