Wophunzitsa a Kim K Akufuna Kuti Mukudziwa Kuti Ndi Kwachibadwa Kumva "Kutali Kwambiri" Kuchokera Zolinga Zanu Nthawi Zina

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Muyenera kuti mumamudziwa Melissa Alcantara ngati badass, samapereka zifukwa kwa mphunzitsi wotchuka yemwe amagwira ntchito ndi A-listers ngati Kim Kardashian West. Koma yemwe kale anali womanga thupi ndi wokongola kwambiri. Mayi wamng'onoyo wakhala akumasuka za kulimbana ndi kuvutika maganizo ndi maonekedwe a thupi kwa zaka zambiri asanasankhe kulamulira moyo wake. Adadziphunzitsa momwe angagwiritsire ntchito intaneti, ndipo tsopano amagwiritsa ntchito Instagram kulimbikitsa ena omwe akufunafuna thandizo pomwe akuyamba maulendo awo olimba.

Mu positi yaposachedwa pa Instagram, Alcantara adapatsa otsatira ake malingaliro pazomwe zidatenga nthawi yayitali kuti afike pomwe ali lero. Adagawana chithunzi chake kuchokera ku 2011 koyambirira kwaulendo wake wathanzi, pambali pa kanema wa lero pomwe amamuwona akusintha minofu yake yosangalatsa. M'mawu ake, Alcantara adati adakumbukira akumva "ali kutali kwambiri" ndi cholinga chake pomwe adayamba kujambula chithunzi kumanzere. "Zinali kale mu 2011 ndisanapange jack yodumphira," adalemba. (Zokhudzana: 3 Zolakwitsa Zomwe Anthu Amapanga Pokhazikitsa Zolimbitsa Thupi, Malinga ndi Jen Widerstrom)

"Zinanditengera mphamvu zonse zamaganizidwe zomwe ndimayenera kutsatira, zomwe zimatanthauza kuyesera zakudya zilizonse zopanda pake, kusintha mapulogalamu sabata iliyonse ndikuganiza kuti ndiyenera kuchita zomwe munthu wotsatira akuchita," wophunzitsayo adapitiliza kutumizira. (Dziwani zomwe Alcantara adanenapo zakusinthasintha kwa zakudya ndi momwe adazigwiritsira ntchito kuti akhazikitsenso kagayidwe kake.)

Zinatengera mayesero ambiri, osatchulapo kuzindikira kodzichepetsa kuti "samadziwa sh t" koyambirira kwa ulendo wake, kuti Alcantara amvetsetse kuti kukwaniritsa zolinga zake kudzatenga nthawi—zaka' nthawi yabwino, adalemba zolemba zake. "Simungachoke poyambira kupita ku pro m'mwezi umodzi," adawonjezera. (Zokhudzana: Mphunzitsi wa Kim K Adagawana Maupangiri Ofunika Kwambiri a Barbell Squat Muyenera Kudziwa)

Alcantara ali ndi mfundo, BTW. Chowonadi nchakuti, palibe zenera lenileni la nthawi yayitali kuti zitenge kukwaniritsa zolinga zanu zolimbitsa thupi. Sizongodalira zomwe zolingazo zilidi (kuwonda, kuwonjezereka kwa mphamvu, kusinthasintha kwabwino, kuyenda bwino, mndandanda umapitirira), koma msinkhu wanu wopita patsogolo umachokera ku msinkhu wanu wolimbitsa thupi, nthawi yanu yonse yopuma. kuyamba ulendo wanu wolimbitsa thupi, komanso zinthu zamoyo zomwe mwina zidakulepheretsani kale (opaleshoni, ntchito, ana, ndi zina zotero), Jay Cardiello, katswiri wodziwika bwino wa mphamvu komanso wowongolera komanso mphunzitsi wotchuka, adatiuza kale.

Njira yabwino yothetsera vutoli? Yambitsani pulogalamu yolimbitsa thupi m'njira yopita patsogolo, kugawana nawo Cardiello. Makamaka, amalangiza kuti mutha sabata lanu loyamba mukuchita masewera olimbitsa thupi komanso opepuka. Izi zitha kuthandiza kukulitsa magazi, kusintha mayendedwe osiyanasiyana komanso kuyenda molumikizana, ndipo zithandizira thupi lanu kuzolowera kuyenda kosasintha, anafotokoza Cardiello. Pambuyo pake, akuwonetsa kuti azichita masewera olimbitsa thupi olimbitsa thupi (monga awa) omwe amaphatikiza masewera olimbitsa thupi omwe amawongolera kaimidwe, kukulitsa mphamvu zapakati, ndikuyambitsa minofu m'magawo anu onse a glute ndi hamstring. "Zochita zolimbitsa thupi monga squats, lunges, milatho, ma TRX opindika ma hamls, kukhazikika kwa mpira, komanso ntchito yayikulu zithandizira kuyambitsa malowa," adatero. (Zokhudzana: Zinthu 10 Zomwe Ndinaphunzira Pakusintha Kwa Thupi Langa)

Pomwe Alcantara sanagawane tsatane-tsatane momwe adayambira ndikupita patsogolo paulendo wake wolimba, kupukutira mwachangu kudzera pa Instagram feed kukuwonetsa kuti wakwanitsa kuthana ndi zovuta zambiri zomwe Cardiello adafotokoza. (Wogwirizana: Melissa Alcantara Amagawana Malamulo Ake asanu Pofuna Kusintha Kwaumoyo)

"Sindinalole kuti ndisiye," adalemba Alcantara m'malo ake. Ndipo atadzipereka yekha kwa iye, wophunzitsayo adati "sanayang'ane m'mbuyo".

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