Pezani Thupi ngati NFL Cheerleader

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Kodi mwakonzeka mpira wina? Nyengo yovomerezeka ya NFL ikuyamba lero usiku, ndipo ndi njira yanji yabwinoko yosangalalira kuposa kukhala ndi mawonekedwe ngati amodzi mwamphamvu kwambiri pamundawu? Ayi, sindikunena zama quarterbacks kapena olandila (ngakhale ali oyenera kwambiri!). Ndikulankhula za NFL okondwerera!

Kuposa kungokhala nkhope yokongola yosinthasintha, azimayi awa ali apamwamba. Pofuna kudziwa momwe NFL okondwerera amathandizira ndikukhalabe oyenera, tidakambirana ndi Kurt Hester, director director a TD1, yemwe sanaphunzitse nyenyezi za NFL zokha Tim Tebow, Reggie Bush,ndi Michael Oher, komanso ochemerera angapo a NFL, kuphatikiza Denver Bronco cheerleader Kim Hidalgo. Pemphani kuti mupeze maupangiri asanu apamwamba amomwe mungapangire thupi lanu ngati NFL cheerleader!

1. Khalani otsika. Kuti mupeze ma glutes, muyenera kuchita zosuntha. Izi zimaphatikizapo kuphulika kwa mchiuno ndi chidule (pomwe mumafinya zofunkha zanu ndikusuntha)

"Kumbukirani, ma glute amangoyatsidwa pansi pamunsi mwa squat, kenako ndikadzuka, imachita masewera olimbitsa thupi kwambiri," akutero Hester. "Kuzama ndichinsinsi!"

2. Lithamangitseni. Hester akulangiza kuti muthamangire mothamanga kwambiri kuti muwotche zopatsa mphamvu, kuchepetsa mafuta m'thupi, ndi kulimbikitsa minyewa yanu.Ngati mwangoyamba kumene kuthamanga, pang'onopang'ono muzicheperako pochita sabata yoyamba pa kuyeserera kwa 75 peresenti, kupita patsogolo sabata iliyonse kuti muzitha kugwira ntchito mpaka 100%.

Ngati simukudziwa komwe mungayambire, yesani masewera olimbitsa thupi kuchokera kwa Hester: Kutenthetsa pa treadmill, kupita patsogolo kuchokera pakuyenda mpaka kuyenda kosavuta kwa mphindi zisanu. Chotsani chopondapo pazitsulo zam'mbali, kenako ikani chopondera pa 6.0 ndikubwerera m'mbuyo, pogwiritsa ntchito njanji zothandizila thupi lanu, ndikuthamangira masekondi 30. Kenako chokani ndikupumula kwa masekondi 30. Onjezerani liwiro mpaka 6.5, kenako pitani pa treadmill kwa masekondi 30. Bwerezani izi, ndikuwonjezera liwiro lanu masekondi 30 aliwonse, kwa mphindi 15 mpaka 30, kutengera momwe mukukhalira. Mukufuna kuti muziyenda kuchokera ku 6.0 mpaka 9.0 kwakanthawi yayitali.

3. Perekani magawo anayi a ola limodzi pa sabata. Othandizira a NFL omwe Hester amagwira nawo ntchito amakhala ndi magawo otanganidwa, opita kuntchito, kusukulu, kuchita, komanso zotsatsa. Kuti apeze mphamvu zambiri pakuchita masewera olimbitsa thupi, amanyamula zolimbitsa thupi zazifupi komanso zamphamvu kwambiri. Dziwani za maphunziro awo pochita masiku osachepera awiri pa sabata yophunzitsira kulemera. (Muthanso kusakaniza ndikusakanikirana kwa ola lathunthu.)

"Werengetsani maola angati pa sabata omwe mumawonera TV, Facebook, Tweet, kukhala pamalo ogulitsira khofi - ndimathera nthawi yochuluka ku Starbucks-ndikuyenda pa Net," akutero Hester. "Ngati mutachepetsa nthawi ina, mungadabwe ndi nthawi yochuluka yomwe ingatsegulidwe kuti muphunzitse. Kukupangani kukhala wabwino kumapangitsa dziko lanu lozungulira kukhala lowala komanso losangalala!"

4. Idyani moyenera ndi nthawi yoyenera. Hester amalangiza okondwerera ake a NFL kuti adye zakudya zomwe zili ndi mapuloteni ambiri-osachepera 0,8 mpaka 1.0 magalamu pa paundi ya kulemera kwa thupi-komanso otsika mu carbs (ma carbs ovuta a oats, mpunga wa bulauni, quinoa, ndi pasitala wa tirigu ndi bwino). Amawapangitsanso kuti azidya pafupifupi 20 mpaka 30 magalamu a fiber patsiku ndikuganiziranso kutenga chinthu chochokera ku CLA ngati Ab Cuts chomwe chimathandizira machitidwe amathupi kuwotcha ma carbohydrate ochulukirapo panthawi yophunzitsira. Nthawi yakudya ndiyofunika, nayenso, akutero. "Ndikofunikira kumamwa ma carbs ovuta musanaphunzire komanso ma carbs osavuta mukangomaliza maphunziro kuti muchepetse kuchuluka kwa cortisol ndi insulin."

5. Dzikankhireni nokha. Anthu ambiri amapita kumalo ochitira masewera olimbitsa thupi ndipo amachitanso zomwezo tsiku lililonse, nthawi zambiri amabwereza kubwereza kawiri kwa masewera olimbitsa thupi ndikugwiritsa ntchito kulemera komweko. "Izi zimachitika sabata ndi sabata, ndipo amadabwa chifukwa chake sakuwona zotsatira," akutero Hester. "Ndiloleni ndikupatseni lingaliro: Thupi likazolowera zolimbikitsa, sipangakhalenso kusintha kwina! Muyenera kudzikakamiza kuti mukhale ndi thupi lomwe mukufuna."

Ndi zimenezotu! Malangizo asanu oti mugwire ntchito ndikudya ngati wosangalatsa wa NFL. Tiuzeni, kodi ndinu okondwa ndi nyengo ya mpira? Kodi mukuyesa malangizo awa? Uzani!

Jennipher Walters ndi CEO komanso woyambitsa nawo mawebusayiti athanzi FitBottomedGirls.com ndi FitBottomedMamas.com. Wophunzitsa wokhazikika payekha, wophunzitsa moyo ndi kuwongolera zolemera komanso wophunzitsa zolimbitsa thupi wamagulu, amakhalanso ndi MA mu utolankhani wa zaumoyo ndipo amalembera pafupipafupi za zinthu zonse zolimbitsa thupi komanso thanzi pazosindikiza zosiyanasiyana zapaintaneti.

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