Sei Kesha Akawana Mu Warrior Rakaumbwa

Zvemukati

• Ongororo ye

Kesha anogona kunge achizivikanwa nemapfekero ake eccentric uye zvinonyadzisa, asi pasi pezvese zvinopenya uye zvinopenya, pane musikana chaiye. Chaichoicho kunaka musikana, ipapo. Muimbi wesassy anga achitaridzika zviri nani kupfuura nakare kose nguva pfupi yadarika, aine chitarisiko chitsva, mukomana mutsva anopisa, uye akanyanya kutaurwa nezve show nyowani, kutanga (Rising Star kutanga June 22 pa9 / 8c paABC).

Kana iwe uchizotevera buxom blonde pa Instagram, uchaona kuti anoda kushamisira kumashure kwake kwakanaka (uye ndiani aisazodaro!)-asi maererano nemurairidzi wake Kit Rich, mutambi wepop anoisa zvakanyanya kuoma. shanda kuti uzviwane. Ndosaka takafara kugara pasi nechero celeb yekusimbisa muviri kuti tibe zvimwe zveKesha zve "Warrior" zvakapambwa zvakavanzika zvekudzidzira uye nezvimwe.

Chimiro: Une nguva yakareba sei uchishanda naKesha?

Kit Yakapfuma (KR): Sezvo rwiyo rwake "TikToK" rwakabuda. Chikamu chedu chekutanga chaive pamhenderekedzo yegungwa. Tapedza kurovedza muviri, akaenda ndokusvetukira mugungwa! Kwaitonhora asi iye haana kuita hanya nazvo. Akazova mumwe wevanhu vandaifarira zvachose mushure meizvozvo.

Chimiro: Mazuva mangani pavhiki iwe aunowanzo shanda kunze uye akareba sei zvikamu?

KR: Zvinoenderana. Anofamba kwazvo kuenda kubasa. Pandaimushanyira, taidzidzisa anenge mazuva ose. Paanenge ari muguta, anogara asingachinji-zvikurukuru katatu pavhiki, dzimwe nguva kana. Zvirongwa zvine awa rimwe chete kureba, asi iye zvakare akanaka nezvekushanda ega.

Chimiro: Chii chinowanzoitwa kurovedza muviri neKesha chinonyanya kusanganisira?

KR: Kesha anoda dambudziko! Ndinochichinja nguva dzese. Nhasi, takaita maminetsi makumi maviri nemana Tabata-yakafuridzirwa routine yaingotarisa pazvombo tichishandisa 10-pound uremu, bhora remakirogiramu masere uye bhendi rekupikisa. Saka akaita zviyero zvitanhatu zvemaminetsi mana imwe neimwe (makumi maviri masekondi zvichienda, masekondi gumi abva). Zvino kwehafu yechipiri, isu takaita maPilates ayo ainyanya kutarisisa pane kwake musimboti. Iye ave kuve tenzi pachigaro chewunda. Mukadzi uya ane simba! Mutambi chaiye. Maitiro acho akanga akaoma asi ari nyore, uye akanga adikitira. Akazvida.

Chimiro: Ndedzipi shanduko huru dzawakaona muKesha kubva pamakatanga kushanda mese?

KR: Rudzi rwangu rwekurovedza muviri runogadzira mutambi murefu uye mutete anotaridzika. Ndinoda vakadzi kuti vanzwe vane simba, simba, uye simba. NaKesha, ndakaona kuvandudzwa kwesimba kwakadaro. NaPilates, iye akavandudza nekukurumidza. Mafambiro acho akaomarara uye akananga, uye anoida chaizvo. Anokumbira pese paanouya.

Chimiro: Kesha ane zvinoshamisa zvakapambwa. Iwe unogona here kutipa ako matatu epamusoro matipi ekuti ungarova sei edu edu kumashure kumashure muchimiro?

KR: Kesha neni tinoita musanganiswa wehuremu kudzidziswa uye maPilates anofamba kutora iyo zvakapambwa. Ini ndinobatanidza squats ane huremu, plyometrics, uye mapapu. Ini ndinogadzira nekushandisa yakawanda misiyano. Ndobva ndafamba pamichina yePilates senge reformer kana Cadillac kunanga zvakapambwa zvake. Mapapu, squats, uye pyo haangonangidzira glutes, hamstrings, uye quads chete, asi anobatsira kuwedzera kurova kwemoyo wake uye metabolism. Iyo Pilates inofambisa rubatsiro nehunyanzvi hwekunongedza uye kugadzira kumashure.

Chimiro: Wakabatsira Kesha nekudya kwake? Ndeapi marudzi ezvikafu zvine utano uye zvinwiwa zvaanoda kuva nazvo?

KR: Ndakaita pandaive parwendo naye. Anoda tii isina kuchena inotonhorera senge iced hibiscus kana bheri tii. Inonyatsodzima zino rinotapira.

Kesha's Warrior Workout

Inoshanda sei: Ita chiitwa chega chega kwemasekondi makumi maviri, wozorora masekondi gumi. Dzokorora kuteedzana uku katatu kwehuwandu hwemaminetsi maviri, wozoenda kune rinotevera chiitiko. Dzokorora dunhu rese zvakare, kana zvichidikanwa.

Unoda: Dumbbells, mat

Ankle Tapira squat

Mira netsoka muchiuno-upamhi hwakaparadzana wakabata madumbbells. Squat pasi, kuchengeta uremu muzvitsitsinho, chipfuva kumusoro, maziso kumberi, uye pakati zvakabatanidzwa. Edza kudzikisa uremu sepedyo nezvitsitsinho. Dzokera kunzvimbo yekutanga.

Hammer Curl Kumapfudzi Press

Mira netsoka dzakaparadzana chiuno-paupamhi, mabvi akakotama zvishoma, akabata dumbbells nemichindwe yakatarisa mukati. Curl dumbbells kusvika paurefu hwemafudzi. Pamusoro pekufamba, wedzera maoko pamusoro pemusoro. Reverse nzira kune yekutanga chinzvimbo.

Pushup Dhonza

Pinda munzvimbo yeplank nemaoko akafara kupfuura mapendekete uye dumbbell kune ese mativi ako. Inhale paunenge uchikotamisa magokora kuenda kudivi kuti uite pushup, uchidzikisa chipfuva padhuze nepasi sezvinobvira. Exhale, kusundira kumashure kumusoro kune puranga. Bata dumbbell neruoko rwerudyi uye uite mutsetse, kukotamisa gokora uye kudhonza dumbbell kune ribcage uchichengeta chiuno chakanangisa pasi. Dumbbell yepasi kusvika pasi. Dzokorora, kukwasva neruoko rweruboshwe. Ramba uchichinjanisa maoko.

Plyo Jump Lunge

Mira mugomba netsoka yekurudyi mberi, simba muchitsitsinho chekurudyi, uye chitsitsinho chekuruboshwe chakasimudzwa. Kuchengeta muviri wakamira sezvinobvira, chifuva chakavhurika, uye usipo wakabatanidzwa, kukotamisa ibvi rekuruboshwe pasi, kuve nechokwadi chekuti ibvi rerudyi rinoenderana neketani uye haripfuure zvigunwe.Svetuka kumusoro, nekuchinja chinzvimbo chegumbo kuti iwe ugare pasi netsoka yekuruboshwe kumberi uye kurudyi tsoka kumashure. Enderera, uchichinjana makumbo.

Gumbo Kick-Up Plank

Pinda munzvimbo yepuranga, maoko-paupamhi-mapfudzi akaparadzana uye muviri uchiita mutsara wakatwasuka kubva pamapfudzi kusvika muhudyu kusvika kune zvitsitsinho. Kuchengeta bhuti pasi, simudza gumbo rerudyi, uchirovera kumatenga. Kudzika kusvika panzvimbo yekutanga uye kava negumbo rekuruboshwe. Enderera, uchichinjana makumbo.

Knee-Kumusoro

Mira uye unomhanya munzvimbo, uchisimudza mabvi zvakanyanya sezvinobvira uye uine chokwadi chekusamira kumashure.

Plank Oblique Dip

Pinda munzvimbo yepamberi yepamberi nemaoko mafudzi-upamhi hwakaparadzana uye mapendekete pamusoro pegokora. Nyura chiuno chekurudyi chakananga pasi. Simudza mahudyu kumashure uye nyudza chiuno kuruboshwe chakatarisa pasi. Ramba uchichinjana mativi.

Combo

Ita yega yega kurovedza muviri kwemasekondi makumi matatu zvakateedzana, uchizorora gumi masekondi pakati pekurovedza muviri.

Kuti uwane rumwe ruzivo nezve celeb murairidzi Kit Mupfumi, shanyira webhusaiti yake yepamutemo kana kubatana naye pa Twitter.

Ongororo ye