Mudzidzisi waKim Kardashian Anogovera 6 Moves Ichashandura Makumbo Ako uye Butt

Zvemukati

• Akagara Makumbo Anowedzera
• Hamstring Curls
• Wide-Chimiro Barbell Squat
• Gumbo Press
• Barbell Deadlifts
• Yakamira Mhuru Inomuka
• Ongororo ye

Kana iwe wakambotarisa kuburikidza naKim K's Instagram uye uchinetseka kuti anowana sei kupamba kwake kunoshamisa, isu tine nhau dzakanaka kwauri. Murairidzi wenyanzvi yechokwadi, Melissa Alcantara, achangobva kugovera mafambiro matanhatu epazasi-pamuviri aunogona kuita mujimu yemakumbo akasimba-akasimba uye kusimudzwa kwezviroto zvako. (Uyewo, ona kuti Alcantara akabatsira sei Kim Kardashian kurasikirwa nemapaundi makumi maviri.)

Kana iwe usiri kujairana naAlcantara, ziva izvi: Mukadzi uyu haazvivhiringidze. Murairidzi wega wega uye aimbove muvaki wemuviri akashandisa internet kuti azvidzidzise ega maitiro apo aive achinetseka nekuora mwoyo uye kuwedzera uremu. Iye zvino, anoshanda neA-list vane mukurumbira uye anoshandisa Instagram yake kukurudzira vamwe vari kutsvaga kupinda mune yakanakisa chimiro chehupenyu hwavo. (Tsvaga zvaaifanira kutaura nezve kudzosera kumashure kudya uye kuti akaishandisa sei kumisazve metabolism.)

Tora chidhiraivhiti kubva kumawindo ekumashure pazasi uye uteedzere Alcantara inotungamira yeepic gumbo-zuva rekurovedza muviri iyo inosungirwa kuisa yako glutes pamoto. (Kunze kweiyo yakasimba AF but, iwe unozowana ese mabhenefiti mabhenefiti ekusimudza masimbi.) Asi usati watanga, ingo ziva kuti izvi zvinofamba hazvisi nyore-saka usaore moyo kana iwe usingakwanise kuzviita zvese kubva pachiremwaremwa. Iwe unogona kuve zvirinani kutanga neepasi mashure uye mashoma reps uye enda kubva ipapo.

Akagara Makumbo Anowedzera

Gara pamushini wekuwedzera wegumbo wakatsikirirwa musana wako uchirwisa pedhi yekutsigira. Kamwe tsoka dzako dzakaturikidzana kuseri kwechidzitiro chechidzitiro, svina quads yako (mhasuru huru dziri pamberi pezvidya zvako) kuti usimudze makumbo ako ose kumusoro kusvikira afanana pasi. Ipapo, mune inononoka uye inodzorwa kufamba, dzokera kumashure kunzvimbo yekutanga kuti upedze rep.

Rongedza huremu kuitira kuti iwe usiri kumisikidza musana wako uye shandisa mativi ekubata kune rumwe rutsigiro. Alcantara inoratidza kuita mana seti e makumi maviri reps.

Hamstring Curls

Kutanga nekurara kumeso-pasi pane hamstring curl muchina. Zvimise pachezvako kuitira kuti lever pad ive kumashure kwemakumbo ako (pamusoro petsoka dzako chete). Chengetedza torso yako yakati sandara sezvinobvira pabhenji uye ubate pamabato epadivi apo iwe uchisvina hamstrings dzako (tsandanyama dziri kumashure kwehudyu dzako) kudzora tsoka dzako kumusoro kune chako chiuno. "Nyatso rovera chiuno chako pasi," Alcantara akanyora mune dzake nyaya.

Bata kwechipiri, uye zvishoma nezvishoma udzikise tsoka dzako kudzokera kunzvimbo yako yekutanga kuti upedze rep. Ita maseti mana e makumi maviri reps.

Wide-Chimiro Barbell Squat

Shandisa squat rack kumisikidza bhero pamafudzi ako (kana shandisa bhari yemuviri kana mini barbell kana iwe uri wekutanga). Mira netsoka dzako dzakafara zvishoma pane kupamhama-pamapfudzi zvakaparadzana nezvigunwe zvakanongedza kunze, mabvi akapfava uye mutsipa usina kwawakarerekera. Inhale uye simbisa musimboti wako, wobva wanamatira muhudyu nemabvi kuti udzike munzvimbo ye squat, uchigadzika chiuno chako uye butt kumashure uye uchichengeta musana wako wakadzikama. Kana zvidya zvako zvave kuenderana pasi, dzvanya mukati metsoka dzako kuti umire kuti upedze rep. Ita maseti mana e15 reps.

Gumbo Press

Gara pamushini wekudhinda wemakumbo tsoka dzako pamapuratifomu nezvehupamhi hwepfudzi. Dhinda papuratifomu nzira yese yekubuda kusvikira makumbo ako anyatso kuwedzerwa nekukotama zvishoma mumabvi. Dzikisa chikuva zvishoma nezvishoma nekuunza mabvi ako mukati akananga kuchipfuva chako uchichengeta tsoka dzako dzakati sandara. Sunda chikuva kumashure kuti upedze rep. Alcantara anokurudzira kuita 4 seti dze30, 25, 20, uye makumi maviri reps.

Barbell Deadlifts

Swedera bhero netsoka dzako dzinenge hip-width zvakaparadzana, shins padyo nebhawa. (FYI: Unogonawo kuita deadlifts ne dumbbells kana iwe uri wekutanga.) Hinge pahudyu, ipapo mabvi, kuti ukotamire nemusana wakatsetseka kuti ubate bhari nemaoko paupamhi hwepafudzi. Chengeta mutsipa wako usina kwawakarerekera uye uchienderana nemuzongoza wako. Inhale kuti usimbise musimboti wako, uye nemusana wakafuratira, simudza uremu kubva pasi, uchifambisa chiuno mberi kuti umire kureba.Mira panzvimbo yekumira kwechipiri usati warovera muhudyu, ipapo mabvi, kuti udzikise zvishoma zvishoma bhara kudzokera pasi. Ive neshuwa yekuchengeta musana wako wakadzika mukati mekufamba. Ita maseti mana e15 reps.

Yakamira Mhuru Inomuka

Mira pasi pemapendekete emhuru yakamira inosimudza muchina une mabhora etsoka dzako kumucheto kwepuratifomu uye tsoka dzakaparadzana chiuno-chakaparadzana. Kuchengeta yakapfava kukotama mumabvi ako, zvitsitsinho zvakadzika pasi nepazvinogona ipapo simudza zvitsitsinho zvako kumanikidza pamabhora etsoka dzako. Imbomira kwechipiri kumusoro, wobva wadzikira kumashure zvishoma nezvishoma kunzvimbo yekutanga. Ita maseti mana emakumi matatu reps.

Ongororo ye