Ndondomeko ya Masewera a Kate Upton Sports Illustrated Tone-Up

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Kate Upton imawoneka yokongola mwamtheradi pachikuto cha Masewera Owonetsedwa, koma adapeza bwanji thupi lake lokhala ndi bikini lokonzekera bikini pankhani yodziwika bwino? Chinthu chimodzi chotsimikizika; zinafunikira kudzipereka kochuluka! Mabomba a blonde omwe adaphunzitsidwa ndi katswiri wolimbitsa thupi David Kirsch ndipo tingonena kuti, masewera olimbitsa thupi anali amphamvu.

"Kate ndi katswiri wokhazikika komanso wodziletsa ndipo amachita chilichonse chomwe ndidamupempha," akutero Kirsch. "Ndiye kasitomala wabwino kwambiri yemwe mphunzitsi angayembekezere."

Tidapeza chidziwitso kuchokera kunyumba yamagetsi yophunzitsira kuti tikambirane za mapulani okonzekera kubisalira a Upton. Werengani zambiri kuti mumve zambiri!

MAFUNSO: Kate Upton akuwoneka wodabwitsa pankhaniyi SI kuphimba! Tipatseni ife pazomwe mukuchita.

David Kirsch (DK): Kate ndi ine tinayamba kugwira ntchito limodzi mu Ogasiti. Poyamba, tinkachita masiku awiri ndi awiri masiku asanu ndi awiri pa sabata. Kenako, tinkachita ola limodzi ndi theka kapena aŵiri masiku asanu kapena asanu ndi limodzi pamlungu. Lingaliro linali kupanga kampu yolimba ya cardio ndi sculpting boot camp yomwe imaphatikizapo zolemetsa ndi magulu otsutsa, sprinting ndi calisthenics, shadow and kick boxing. Kulimbitsa thupi kunali kozungulira kwambiri kojambula ma cardio komwe kumakhala pakati, miyendo, matako, ndi mikono.

MAFUNSO: Kodi mudakulirakulira kwambiri mphukira ikamayandikira, patangotha ​​sabata imodzi kapena iwiri?

DK: Pachikuto, tidakulirakulira ndikuwonjezera mphindi 45 zakukwera bwato, ma sprints, ndi elliptical. Ankapatsanso zakudya zogwedeza, amadyera, ndi bala imodzi tsiku lililonse.

MAFUNSO: Kodi Kate anali ndi zolinga zakuthupi pa swimsuit edition?

DK: Kate ali ndi ma curve okongola kwambiri ndipo ndinali wotsimikiza, ngakhale titaphunzitsidwa molimbika bwanji, kuti sindimafuna kuti achepetse kunenepa. Cholinga chake chinali kutalikitsa ndi kuyika ntchafu zake ndi ntchafu zamkati ndikusunga matako ake. Sizinali zokhudza kusintha thupi lake modabwitsa, sindinkafuna kuchita izi. Ingolimbitsani, kamvekedwe, ndi kutalikitsa. Ine ndikanati iye anakumana nawo iwo; Ali pachikuto cha Kusindikiza kwa Masewera Ojambula Masewera!

Kaya muli ndi chochitika chachikulu chomwe mukufuna kapena mukufuna kungolimbitsa thupi lanu nthawi yachisanu isanakwane, onani zomwe Kirsch amagwiritsa ntchito ndi Upton patsamba lotsatira!

Masewero a Masewera Ojambula a Kate Upton

Mbali zofunika kwambiri kuziganizira pamaso pa Upton SI Kuwombera kunali miyendo, ntchafu zamkati, chiuno, matako, abs, ndi mikono. Kuti tikwaniritse maderawa, tinachita maphunziro ozungulira omwe ali ndi zonse zomwe zili m'munsimu, ndi cardio (elliptical, sprinting, rowing) yolowetsedwa mkati mwa milungu iwiri isanayambe kuwombera.

Mufunika: Mpira wamankhwala, mpira wolimba, ma dumbbells, bar yolimbitsa thupi, zolimbitsa thupi.

Sumo Lunge with Side Kicks (signature DK move)

A. Imani pamalo a "sumo" ndi mapazi anu otambasuka pang'ono kuposa m'lifupi mwa chiuno, mawondo opindika, ndi kulemera kwa thupi lanu ku zidendene.

B. Tengani gawo lalikulu cham'mbali ndi mwendo wakumanja, ndikubweretsa bondo lanu lakumanja kulunjika pachifuwa panu ndikupita kumanja mukuyenda kosalekeza.

C. Phazi lanu lakumanja likangokhudza pansi, bweretsani bondo lanu m'chifuwa chanu ndipo malizitsani kumenya mbali, ndikukankhira chidendene chanu chakumanja kupita m'mimba mwa mdani wongomuyerekeza (kapena nsagwada ngati munthu wongoyerekezayo ali ndi vuto lautali. ).

D. Tsitsani mwendo wanu wakumanja pansi mpaka mutalowa. Khalani pansi mutatulutsa matako anu. Sungani mawondo anu pamwamba (osati kutsogolo) zala zanu.

E. Tulukani uku mukukweza manja anu m'mwamba. Gwirani pa zidendene zanu, ndikugudubuza kutsogolo kwa zala zanu. Bwerezani ndi lumo lunge ndi kukankha mbali ndi mwendo wanu wamanzere ndikudumpha wina wachule. Pitirizani kusinthana kumanja kupita kumanzere mpaka mutamaliza kuchita masewera 10 mbali iliyonse ndikudumpha achule 20.

Platypus Walks (siginecha ya DK kusuntha)

A. Tengani mpira wamankhwala ndi manja onse ndikuwonjeza manja anu pamwamba. Gwirani pamalo okhala ndi mawondo anu ogwirizana ndi zala zanu ndipo matako anu akubwerera mmbuyo momwe mungathere.

B. Limbani pakati panu mukamapita kutsogolo, ndikudutsa chidendene chilichonse.Mukasuntha molondola, ntchafu zanu ndi ntchafu zamkati zidzakhala moto. Yendani kudutsa chipindacho mbali imodzi ndikubwerera mmbuyo ndikuyenda chammbuyo. Ngati chipinda chanu ndi chaching'ono, bwerezani kudutsa chipinda kamodzi.

Pushups / Knee Tucks pa Khola Mpira

Y. Yambirani pamalo onse anayi ndi thunthu lanu pa mpira ndi manja ndi mapazi pansi. Lonjezani miyendo yanu ndikutambasula zidendene kumbuyo kwa chipinda. Manja anu akhale pansi pa mapewa anu.

B. Mukangokhazikitsa mgwirizano wanu wa m'mimba, yendani manja anu pang'onopang'ono mpaka mapazi anu achoke pansi. Pitirizani kuyenda mpaka kutsogolo kwa ntchafu zanu kapena mawondo anu akupumula pamwamba pa mpira pamalo a thabwa.

C. Pumulani mpweya ndipo pindani pang'onopang'ono mawondo anu ku chifuwa chanu. Mpira umayenda kutsogolo pamene mawondo anu akugwedezeka pansi pa torso ndipo chiuno chanu chikukwera pamwamba.

D. Limbikitsani ndi kuwongola miyendo yanu, ndikugubuduza mpira kumbuyo.

Kukhazikika Mpira Mlumo

A. Yambani ndi kukhala pansi ndi miyendo yolunjika patsogolo panu, mmbuyo molunjika ndi m'mimba mukugwirana.

B. Ikani mapazi anu mbali zonse ziwiri za mpira wolimba potambalala kwake, kenako sinthani zala zanu ndikufinya mpira ndi akakolo anu kuti muwerenge 10. Kumasula ndi kubwereza.

C. Pangani lumo, kufinya kwa mphindi kapena ziwiri motsatizana, kuti pakhale kusiyanasiyana.

Kutembenuka kwa Plank pa Bata Losasunthika

A. Gwirani ndi chifuwa kapena chiuno pa mpira wolimbitsa thupi. Pitani pamwamba ndi kuyika manja pansi mikono mutatambasula, ndikuthandizira kumtunda.

B. Mukamaika mopingasa thupi, yendani manja kutali ndi mpira mpaka ntchafu zili pamwamba pa mpira. Phimbani mawondo kuti mapazi akhale pamwamba pa mawondo. Sinthasintha ntchafu kotero ntchafu zimayenda pamwamba pa mpira mbali imodzi.

C. Sinthasintha mbali kutsidya ndi kubwereza.

Bata Lokhazikika

A. Gona kumbuyo kwako. Ikani mpira wolimba pakati pa mawondo anu ndi shins. Kwezani miyendo yanu ku denga, ndikupanga ngodya ya digirii 90 ndi torso yanu. Kwezani manja anu pamwamba.

B. Pindani mchira wanu mchombo chanu mukakweza mpira mmwamba, ndikubweretsa mikono ndi mapewa anu kuti mukakumane nawo.

C. Gwirani mpira pakati pa manja anu. Perekani mpirawo m'manja mwanu. Gwetsani manja anu ndi mpira pansi pamwamba ndi miyendo yanu pansi.

D. Bwerezani pogwiritsa ntchito mikono yanu kuti mukweze mpirawo ndikuubwezera ku miyendo yanu. Pitirizani kusinthana kuchoka m'miyendo kupita m'manja ndi m'manja kupita ku miyendo yanu nthawi zonse 10 mpaka 15.

Reverse Crossover Lunges to Lateral Lunge

A. Imani ndi mapazi anu motalikirana mapewa. Gwirani chimbudzi m'manja. Lonjezerani manja anu pansi pambali panu.

B. Tengani gawo lalikulu mozungulira mozungulira ndi phazi lanu lamanja, ndikubzala phazi lanu nthawi ya leveni koloko. Sinkani pansi mpaka ntchafu zanu zikhale bwino. Mukamayendetsa mawondo anu, pindani mabelu oyimbayo m'manja mwanu.

C. Kwezani miyendo yanu, kenaka kwezani bondo lanu lakumanja ndikulibweretsa cha pachifuwa pamene mukutsitsa manja anu. Bwererani kumbuyo ndi mwendo wakumanja, nthawi ino ndikupuma kumbuyo kwa thunthu lanu ndikubwerera ku eyiti koloko. Pamene mukumira m'malo obwerera kumbuyo, malizitsaninso biceps curl.

D. Bwerezani nthawi 15 mpaka 20 ndi mwendo wakumanja ndikusinthira kumapapu ndi mwendo wakumanzere, kutsikira kutsogolo mpaka 1 koloko ndikubwerera ku 5 koloko.

Bweretsani Nkhanu Zoyenda

A. Mutha kumukumbukira uyu kuchokera ku kalasi yoyamba ya masewera olimbitsa thupi. Khalani pansi ndikudzipereka nokha m'manja ndi m'miyendo, moyang'ana kudenga. Yendani chammbuyo, ndikudziyendetsa nokha ndi manja ndi mapazi.

B. Mukangofika pakhoma kapena poyimitsira, tembenukani, ndi kubweza nkhanu kubwerera kumene munayambira.

Kupha Mwendo Umodzi

A. Wogwira chotchinga thupi, ma dumbbells, mankhwala a mpira, kapena ngakhale tsache la tsache pang'ono, imirirani ndi miyendo yanu mulifupi.

B. Kuweramira kutsogolo, kuzembera m’chiuno. Sungani mawondo anu mofewa ndikumbuyo mosalala. Bwererani poyambira. (Chepetsani: Ngati mukumva kunjenjemera, gwirani kumbuyo kwa mpando kapena m'mphepete mwa tebulo kuti muzitha kukhazikika. Yesetsani kukhala zovuta: Ngati mukumva bwino, yesani kukweza mwendo wina pamene mukutsika.)

Tikuthokoza kwambiri David Kirsch pogawana ndi a Kate Upton Masewera Owonetsedwa kulimbitsa thupi! Kuti mumve zambiri pa Kirsch, pitani patsamba lake.

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