Momwe Kesha Anapezera Wankhondo

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Kesha atha kudziwika chifukwa cha zovala zake zodzikongoletsera komanso zodzikongoletsera, koma pansi pa zonyezimira zonsezi, pali mtsikana weniweni. Zenizeni zokongola mtsikana, pamenepo. Woimba sassy wakhala akuwoneka bwino kuposa kale lonse, ndi mawonekedwe atsopano achilengedwe, bwenzi latsopano lotentha, komanso chiwonetsero chatsopano chatsopano, kuti ayambe (Kukula Nyenyezi idzayamba pa June 22 pa 9/8c pa ABC).

Ngati mungatsatire buxom blonde pa Instagram, mudzazindikira kuti amakonda kuwonetsa mawonekedwe ake abwino kumbuyo (ndipo ndani sangatero!) - koma malinga ndi wophunzitsa wake Kit Rich, nyenyezi yotchuka imayika zovuta zambiri yesetsani kuzikwaniritsa. Ndicho chifukwa chake tinali okondwa kukhala pansi ndi celeb fitness guru kuti tibe zinsinsi zolimbitsa thupi za Kesha "Wankhondo" ndi zina.

Maonekedwe: Mwakhala mukugwira ntchito nthawi yayitali bwanji ndi Kesha?

Kit Rich (KR): Popeza nyimbo yake "TikToK" idatuluka. Gawo lathu loyamba linali pagombe. Titamaliza kulimbitsa thupi, adapita ndikudumphira munyanja! Kunali kozizira koma samasamala. Anakhala m'modzi mwa anthu omwe ndimakonda kwambiri pambuyo pake.

Maonekedwe: Ndi masiku angati pa sabata omwe mumakonda kuchita masewera olimbitsa thupi ndipo magawowa amakhala atali bwanji?

KR: Zimatengera. Amayenda kwambiri kukagwira ntchito. Ndikacheza naye, tinkaphunzira pafupifupi tsiku lililonse. Akakhala mtawuni, amakhala mosasunthika-makamaka katatu pamlungu, nthawi zina kanayi. Magawo ndi ola limodzi, koma alinso ndi chidwi chodzichitira yekha.

Maonekedwe: Kodi kuchita masewera olimbitsa thupi ndi Kesha kumaphatikizapo chiyani?

KR: Kesha amakonda zovuta! Ndimasintha nthawi zonse. Lero, tachita chizolowezi chouziridwa ndi Tabata champhindi 24 chomwe chimangoyang'ana mikono pogwiritsa ntchito zolemera mapaundi 10, mpira wa mapaundi eyiti ndi gulu lotsutsa. Chifukwa chake adachita masewera olimbitsa thupi asanu ndi limodzi kwa mphindi zinayi (masekondi 20, masekondi 10 kuchokera). Kenako theka lachiwiri, tidachita Pilates zomwe zidangoyang'ana pachimake chake. Akukhala mbuye pampando wa wunda. Mkazi ameneyo ali ndi mphamvu! Wothamanga weniweni. Chizolowezi chake chinali chovuta koma chosavuta, ndipo anali kutuluka thukuta. Iye ankazikonda izo.

Maonekedwe: Kodi ndi kusintha kwakukulu kotani kumene mwawona ku Kesha kuyambira pamene munayamba kugwira ntchito limodzi?

KR: Kulimbitsa thupi kwanga kumapanga wothamanga wowoneka motalika komanso wowonda. Ndikufuna kuti amayi azimva kuti ali ndi mphamvu, alimbikitsidwa, komanso alimbikitsidwa. Ndi Kesha, ndazindikira kusintha kwamphamvu kotere. Ndi Pilates, wachita bwino kwambiri. Zosunthazo ndizovuta kwambiri komanso zachindunji, ndipo amazikonda kwambiri. Amapempha nthawi iliyonse akabwera.

Maonekedwe: Kesha ali ndi zofunkha zodabwitsa. Kodi mungatipatse maupangiri anu atatu apamwamba amomwe tingapangire zikwapu zathu kumbuyo kukhala mawonekedwe?

KR: Ine ndi Kesha timachita masewera olimbitsa thupi osakaniza ndipo Pilates amayenda kuti atenge zofunkha zija. Ndimaphatikizapo squats ndi zolemera, plyometrics, ndi mapapo. Ndimapeza luso pogwiritsa ntchito zosiyanasiyana. Kenako ndimayenda pamakina a Pilates monga wokonzanso kapena Cadillac kuti alondole zofunkha zake. Mphuno, squats, ndi plyo sizimangoyang'ana ma glute, ma hamstrings, ndi ma quads ake, koma zimathandizira kulimbitsa kugunda kwa mtima ndi kagayidwe kake ka kagayidwe. Ma Pilates amasuntha kuthandizira mwachindunji kulunjika ndikusintha kumbuyo.

Maonekedwe: Munamuthandiza Kesha pazakudya zake? Ndi zakudya ndi zakumwa ziti zabwino zomwe amakonda kukhala nazo?

KR: Ndinatero pamene ndinali naye paulendo. Amakonda tiyi wopanda zotsekemera ngati hibiscus kapena tiyi wa mabulosi. Amazimitsadi dzino lokoma.

Kesha's Warrior Workout

Momwe imagwirira ntchito: Chitani masewera olimbitsa thupi kwa masekondi 20, kenaka mupumule masekondi khumi. Bwerezani izi katatu kwa mphindi ziwiri zonse, kenaka pitani kuntchito yotsatira. Bwerezani dera lonse kamodzinso, ngati mukufuna.

Mudzafunika: Ziphuphu, mphasa

Bwalo la Ankle Tap

Imani ndi mapazi motalikirana m'lifupi mwake mutagwira ma dumbbells. Kugwada pansi, kusunga kulemera kwa zidendene, chifuwa mmwamba, maso kutsogolo, ndi pakati. Yesetsani kutsitsa zolemera pafupi ndi akakolo momwe mungathere. Bwererani pamalo oyambira.

Hammer Curl to Shoulder Press

Imani ndi mapazi m'lifupi mchiuno mopingasa, mawondo atawerama pang'ono, atanyamula zipilala zazing'onoting'ono zokhala ndi kanjedza zomwe zikuyang'ana mkati. Pamwamba pa kayendetsedwe kake, tambasulani manja pamwamba pamutu. Bwezerani njira yoyambira poyambira.

Pushup Kokani

Lowani pampando ndi mikono yokulirapo kuposa mapewa ndi dumbbell mbali zonse za inu. Lembani pamene mukugwada pansi kuti mupange pushup, kutsitsa chifuwa pafupi kwambiri pansi momwe mungathere. Exhale, kukankhira kumbuyo kumtunda. Gwirani dumbbell ndi dzanja lamanja ndikuchita mzere, kupindika chigongono ndikukoka cholumikizira nthiti kwinaku mukusunga m'chiuno mukuloza pansi. Chotsitsa chotsika pansi. Bwerezani, kupalasa ndi mkono wakumanzere. Pitirizani, kusinthana mikono.

Plyo Jump Lunge

Imani pakhosi phazi lamanja kutsogolo, mphamvu chidendene chakumanja, ndikutukula chidendene chakumanzere. Kusunga thupi mowongoka momwe mungathere, pachifuwa chotseguka, ndikumangika, pindani bondo lakumanzere pansi, kuonetsetsa kuti bondo lakumanja likugwirizana ndi bondo ndipo silidutsa zala.Pitani mmwamba, mutsegule mwendo kuti muthe kuyenda ndi phazi lamanzere kutsogolo ndi phazi lamanja kumbuyo. Pitirizani, kusinthana miyendo.

Mapulani Okweza Mwendo

Khalani pamalo a thabwa, mikono motalikirana m'mapewa ndi thupi kupanga mzere wowongoka kuchokera pamapewa mpaka m'chiuno mpaka zidendene. Khalani pansi, kwezani mwendo wakumanja, kukankha molunjika kumwamba. Pansi pa malo oyambira ndikukankha mwendo wamanzere. Pitirizani, kusinthana miyendo.

Pamwamba

Imani ndi kuthamanga m'malo mwake, mutakweza mawondo anu momwe mungathere ndikuwonetsetsa kuti musatsamira m'mbuyo.

Dongosolo la Plank Oblique

Lowani kutsogolo kwa thabwa lamanja ndikulumikiza mikono paphewa ndikumapewa zigongono. Sakanizani m'chiuno chakumanja pansi. Kwezani chiuno kumbuyo pakati ndikuviika mchiuno chakumanzere pansi. Pitirizani, kusinthasintha mbali.

Kasakanizidwe

Chitani masewera olimbitsa thupi masekondi 30 mwadongosolo, kupumula masekondi 10 pakati pa masewera olimbitsa thupi.

Kuti mumve zambiri za mphunzitsi wa celeb Kit Rich, pitani patsamba lake lovomerezeka kapena mulumikizane naye pa Twitter.

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