Zochita Zolimbitsa Thupi 5 Zogwira Ntchito Zochokera kwa Munthu Amene Amaphunzitsa Khloé Kardashian

Zamkati

• 1. Kuphedwa
• 2. Zokokera Pazitsulo
• 3. Boxing: Focus Mitts
• 4. Magulu Ogawanika Achibulgaria
• 5. Kukanidwa Kuthamanga
• Onaninso za

Khloé Kardashian pang'onopang'ono akuyendetsa masewera olimbitsa thupi. Akuwonetsa masewera ake olimbitsa thupi A pa TV, adalemba buku lamoyo wathanzi Amphamvu Akuwoneka Bwino Wamaliseche, natera chivundikiro cha Maonekedwe (onani kuseri kwazithunzi pachikuto cha chikuto). Tsopano, akumusunthira chinthu chotsatira chachikulu: Usikuuno ndikuwonetsa chiwonetsero chake chatsopano chotsika, Thupi lobwezerandi Khloé Kardashian. Ntchito? Sinthani miyoyo ya anthu kuti ikhale yabwinoko powathandiza kukhala oyenera-komanso koposa zonse, azidzimva kuti ali ndi thanzi labwino.

Sikuti tidangolimbitsa thupi kwathunthu kuchokera kwa m'modzi mwa ophunzitsa ziwonetserozi, Lacey Stone (pezani zolimbitsa thupi zolemera pano), komanso tidapezana ndi mphunzitsi wa Khloé, a Gunnar Peterson, kuti tibise zinsinsi zake. Adagawana mayendedwe ake asanu omwe amawakonda kwambiri mpaka Khloé (ndi ena aliwonse pamndandanda wake wochapira wamakasitomala otchuka).

1. Kuphedwa

Zowonongeka ndizowotchera kwambiri kumbuyo. Chitani izi molondola, ndipo mutha kuwombera zofunkha zokhala ndi matani komanso zaminyewa - koma muzilakwitsa, ndipo mukupempha kuvulala. Yesani iwo ndi barbell, dumbbells, kapena hex-bar (monga Khloé mu Insta), ndikusunthira kuzinthu zina zakufa izi kuti mugwire inchi iliyonse.

A. Imani ndi mapazi m'lifupi paphewa kuseri kwa barbell yodzaza kuti zowala zikukhudza bala.

B. Phimbani m'mawondo ndi m'chiuno kuti mugwire barbell ndikugwira modutsa, manja kunja kwa miyendo ndi kumbuyo molunjika. Sungani khosi mzere ndi msana. Phatikizani ma lats kuti mutseke mapewa kuti mutseke.

C. Imani ndikuyendetsa m'chiuno mwanu pamene mukufinya. Pansi mpaka poyambira pumulani musanayankhe kachiwiri.

Yesani magulu atatu a maulendo 8 mpaka 12, kuchepa kwapadera pamene mukuwonjezera kulemera.

2. Zokokera Pazitsulo

Pa kusunthaku, mufunika cholembera cholemera. Mutha kukoka (monga Khloé anachitira), kukankha, kapena ngakhale kukokera kumbuyo - kusankha ndi kwanu. Kuti muphe kulimbitsa thupi kwa mphamvu yakupha, sakanizani ndikugwiritsa ntchito "sledding" yanu yonse. Apa, masitepe opangira chikoka cham'mbuyo:

A. Mukayang'anizana ndi gulaye, kokerani unyolo kapena chingwe ndikudalira. Mapazi ali pamiyeso yayitali ndikulemera zidendene, pachimake pali chinkhoswe, ndipo manja ali owongoka.

B. Tengani mwachidule masitepe obwerera m'mbuyo, mukuyenda mwachangu momwe mungathere, ndikulimbikitseni popita.

Yesani magulu anayi a maulendo 4.

3. Boxing: Focus Mitts

Yakwana nthawi yoti adzutse madona awo. Ngati mukufunadi kubwezera thupi, muli ndi mwayi wokwiya. Chotsani pamitts (kapena thumba lolemera ngati mulibe mnzanu) ndimabokosi a nkhonya omwe amalimbitsa mtima wanu, kuyika thupi lanu lakumtunda, ndikuphunzitsani malingaliro anu kuganiza mwachangu. Yesani kusuntha kofunikiraku, kenako ndikuyambiranso masewera olimbitsa thupi a nkhonya Masewera Owonetsedwa zitsanzo zimalumbirira. (Muli ndi thumba lolemera lokha? Yesani masewera olimbitsa thupi oyamba kumene.)

A. Tengani mnzanu; munthu m'modzi atenge magolovesi awo omenyera nkhonya kapena kunyamula magolovesi pamalo achitetezo, manja oteteza kumaso ndi zikhato zayang'ana kutali.

B. Wothandizana naye akumaponyabe jabs (nkhonya ndi dzanja losalamulira, pamenepa, akuganiza kuti ndi dzanja lamanzere) kwa masekondi 30, kulumikizana ndi golovesi lamanja la mlondayo. Pitirizani kwa masekondi 30.

C. Mnzake yemwe akumenya naye mosalekeza amaponyera mitanda (nkhonya ndi dzanja lamphamvu, pamenepa, akuganiza kuti ndi dzanja lamanja), kulumikizana ndi golovesi lamanzere la mlonda. Pitirizani kwa masekondi 30.

D. Mnzake wokhomerera amaponya nkhonya mosalekeza, kenako mtanda. Pitirizani kwa masekondi 30. Sinthani maudindo, kotero mnzake akumenya tsopano.

Yesetsani kubwereza maulendo atatu.

4. Magulu Ogawanika Achibulgaria

Ana awa amapha ma buns anu. Amawoneka osavuta, koma si nthabwala; mudzakhala mukuyaka ndikuyenda movutikira pambuyo pa ma seti angapo awa. (Mu IG uyu, Khloé adapanga zigawenga zingapo ndikumenyetsa phazi lake kutsogolo pa mpira wa Bosu. Kuti musunthire pansipa, tikukweza phazi lakumbuyo m'malo mootcha zofunkha.) Mukufuna bokosi, benchi yolimbitsa thupi, kapena mipando yomwe ili pafupi mamita atatu.

A. Imani pa mwendo wakumanja ndikumanzere mwendo wotambasulidwa chammbuyo, pamwamba pa phazi lakumanzere kukhala pamwamba pa benchi kapena malo ena okwera. Sungani kulemera kwa thupi pamwamba pa phazi lakutsogolo.

B. Kutsika mu squat pa mwendo wakumanja. Samalani kusunga chifuwa mmwamba ndi bondo lakumanja pamwamba pa phazi lakumanja.

C. Pangani glutes kuti awongole (koma osatseka) mwendo wakumanja.

Yesani ma seti atatu a ma reps 15 pa mwendo uliwonse.

Kwezani ante powonjezera ma dumbbells ku dzanja lililonse ndikuwagwira molunjika m'chiuno mwanu, kapena kupumitsa mapewa anu.

5. Kukanidwa Kuthamanga

Kuthamangitsidwa kotsutsana ndi njira yabwino yolimbikitsira kuthamanga kwanu ndi mphamvu-ndikung'amba miyendo yanu mwachangu kuposa momwe munganene kuti "sprint!" Khloé akuwapondereza mu montage yolumikizira iyi ya IG limodzi ndi ma squat, ntchito yayikulu yazingwe, ndi zina zambiri. Koma osangomuyang'ana, yesani nokha. .

A. Tetezani gulu lotsutsa kapena bungee pakhoma kapena mtengo wolimba, ndipo ikani bandiyo pansi mozungulira m'chiuno mwanu. Pitani patsogolo mpaka gululo liphunzitsidwe.

B. Chitani zida zapakatikati ndikuponyera mmbuyo ndikubwerera kwinaku mukuyenda m'malo, kuyesera kupita patsogolo momwe mungathere.

Yesani ma seti 5 akuthamanga kwa masekondi 30.

Onaninso za