Kulimbitsa Ukwati kwa Kim Kardashian

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Kim Kardashian ndiwotchuka chifukwa cha mawonekedwe ake owoneka bwino komanso ma curve akupha, kuphatikiza iyeyu wotchuka wotchedwa oh-so-photographed sculpted derriere.

Ngakhale amatha kuthokoza momveka bwino amayi ndi abambo chifukwa cha majini abwinowa, nyenyezi yeniyeni ikugwira ntchito zolimba kuti thupi lake labwino, lolimba liwone ukwati wake womwe ukubwera ndi wosewera wa NBA Kris Humphries sabata ino.

Ndani angamudzudzule? Kumangiriza mfundo patsogolo pa gulu la anthu aku America aku America akuwonerera (ngati gawo laukwati wapadera wa maola anayi pa E! Mu Okutobala), limodzi ndi bevy ya omwe amalembetsa ku boot ndikwanira kwambiri wodalirika mkwatibwi akufuna kulowa mu nthawi yovuta yochitira masewera olimbitsa thupi.

Mothandizidwa ndi mphunzitsi wake wamagetsi a Gunnar Peterson, yemwe wakhala akugwira ntchito ndi Kardashian kuti asunge mawonekedwe ake kwazaka zitatu zapitazi, palibe kukayikira kuti nyenyezi yochititsa chidwi idzawoneka ngati wodabwitsa mu Vera Wang wake mu Ogasiti 20.

"Ndikuganiza kuti cholinga chake ndikuwoneka bwino ngati mkwatibwi aliyense (ndi mkwatibwi pazomwezo!), Ndikuti athe kuthana ndi zovuta zaukwati," akutero a Peterson. "Kwa iye ukwati womwe ukhala padziko lonse lapansi!"

Peterson, yemwe ali ndi mndandanda wamakasitomala otchuka kwambiri kuphatikiza Sofia Vergara, Jennifer Lopez ndi Angelina Jolie, adadzozedwa kuti akhale mphunzitsi waumwini atalemera kwambiri ali mwana.

“Ndinaphunzira kuwongolera mwa kuchita maseŵera olimbitsa thupi ndipo pambuyo pake mwa zakudya,” akutero mphunzitsi waluso. "Nditazindikira kuti nditha kuyisandutsa 'ntchito', inali yopanda tanthauzo. Ndimakondabe lero, zaka 23+ pambuyo pake!"

Ndiye kodi mphunzitsi wodzipereka komanso wogwira ntchito molimbika adapeza bwanji wokondedwa wa Kim K muukwati wapamwamba kwambiri? "Maphunziro a Kim amachokera ku 'ngati ukhala wokonzeka suyenera kukonzekera," Peterson akutero. "Amagaya masewera olimbitsa thupi chaka chonse ndikupanga zisankho zoyenera kunja kwa malo ochitira masewera olimbitsa thupi kuti phindu liwonjezeke."

Peterson wakhala akugwira ntchito ndi Kardashian masiku 3 mpaka 5 pa sabata, kutengera nthawi yomwe nyenyeziyo ili nayo. Ngakhale kulimbitsa thupi kwake kunali kofanana ndi machitidwe am'mbuyomu, anali "othamanga pang'ono".

Ndi mphekesera zonse zokhudzana ndi maukwati omwe akubwera a Kardashian, sizosadabwitsa kuti chifukwa chiyani akwati amtsogolo padziko lonse lapansi akupeza chilimbikitso patsiku lawo lalikulu pantchito ya Peterson.

"Osadzipweteka ndi njala. Yesetsani kupumula kuti thupi lanu lizitha kupuma pantchito yanu, komanso kuti chitetezo chamthupi chanu chikuwombera pazitsulo zonse," akulangiza Peterson. "Simukusowa kuti mukumangirizidwa mukuyenda pansi!"

Nkhani yabwino ndiyakuti simuyenera kukhala mkwatibwi wamanyazi kuti mupindulitse thupi lanu ndi masewera olimbitsa thupi a Kim Kardashian. Apa, Peterson amatipatsa chidziwitso pakuchita bwino kwake!

Mudzafunika: Ma Dumbbells, mpira wamankhwala, cholemetsa cholemetsa, chopondapo ndi mphamvu zambiri!

Momwe Imagwirira Ntchito: Kulimbitsa thupi kumeneku kumaphatikiza mayendedwe asanu ndi ma cardio apamwamba kwambiri kuti mugwiritse ntchito ma glutes, mapewa, ma quads, obliques, abs, chiuno, pachimake ndi zina zambiri.

STEPI 1: squat Press

Momwe mungachitire: Yambani ndi nsana wanu molunjika ndi mapazi motalikirana mapewa. Gwirani pansi mpaka madigiri 90 ndikusunga msana wanu wowongoka. Kusunga minofu yanu yam'mimba yolimba, yang'anani kutsogolo ndi m'mwamba pang'ono ndi maso anu.

Gwirani zolumikizira pamaso panu mosasunthika pafupifupi kutalika kwa mapewa anu ndi bicep pang'ono ndi chifuwa chosinthasintha kuti muzikhala bwino. Sungani kulemera kwanu kumbuyo kwa zidendene koma osakweza zala zanu poyenda.

Tulukani mu squat ndi kuphulika pang'ono pamene mukusunga mawonekedwe ndi kulamulira. Pumulani molimbika. Panthawi imodzimodziyo, kanikizani kapena kukankhira ma dumbbells mmwamba ndi pamwamba pa mutu wanu. Malizitsani kayendetsedwe kake pobweretsanso ma dumbbells pamapewa. Ndiwoyimira m'modzi. Chitani 12 mpaka 20 kubwereza.

Ntchito: Ulemerero ndi mapewa.

STEPI 2: Kumbuyo Lunge ndi Front Kick

Momwe mungachitire: Imani molunjika ndi mapazi phewa-mulifupi popanda. Ikani manja anu m'chiuno mwanu kapena gwirani ma dumbbells m'manja mwanu m'mbali mwanu (zonsezi zidzakuthandizani kuti mukhale bwino; ma dumbbells amawonjezera kukana).

Kusungabe vuto lanu, bwererani ndi phazi lanu lamanja ndikutsikira kumbuyo. Finyani zokongola zanu mukamayendetsa chidendene chakumanzere ndikumenyetsa mwendo wanu wakumanja patsogolo panu pamene mukuwongolera mwendo wanu wamanzere. Ndiwoyimira m'modzi. Chitani maulendo 12 mpaka 20 mosalekeza, kenako mubwereza mbali inayo, kukankha mwendo wanu wamanzere.

Ntchito: Glutes, quads ndi core.

STEPI 3: Kusintha kwa Medball

Momwe mungachitire: Imani ndi mapazi anu olunjika kutsogolo ndi m'lifupi mapewa motalikirana. Mawondo anu akupindika pang'ono, gwirani mpira wamankhwala m'manja onse awiri kutsogolo kwa chifuwa chanu ndikutambasula manja anu.

Jambulani mchombo chanu, konzani ziboliboli zanu ndi chibwano chanu. Tembenuzani manja anu ndi torso kumbali imodzi, ndikuyendetsa phazi lanu lakumbuyo mobwerezabwereza. Gwiritsani ntchito minofu ya m'mimba ndi m'chiuno kuti muchepetse ndikusintha njira yopita mbali ina. Ndiwoyimira m'modzi. Chitani 20 mpaka 50 kubwereza.

Ntchito: ABS ndi oblique.

STEPI 4: Sled Kankhani

Momwe mungachitire: Imani molunjika kuseri kwa sikelo yolemera ndi manja anu onse pazigwiriro. Kankhirani kutsogolo pamiyendo ndi msana wanu molunjika ndipo mawondo anu akuyendetsa pansi ndi pansi kuti mupange liwiro.

Sakanizani cholembera cholemera poyenda mosasunthika kwa mapazi 80. Pazakudya zolimba za mtima, chitani izi katatu kapena kasanu ndi kamodzi pakati pa zinazo.

Ntchito: Ulemerero ndi pachimake.

CHOCHITA 5: Lateral Slide pa Treadmill

Momwe mungachitire: Kuima chammbali pa chopondera chopendekeka, sungani mapazi anu kupingasa phewa. Bwerani mawondo anu pang'ono ndi kumbuyo kwanu molunjika. Yambani masewerawa ndikugwedeza kumanzere kwa masekondi 30 mpaka 60, kenaka tembenukani ndikubwereza kumanja kwanu.

Ntchito: M'chiuno, quads ndi core.

STEPI 6: Kukankha kokwerera mapiri

Momwe mungachitire: Pambuyo pomaliza kukankhira kasanu, khalani pamalo oyimilira ndikukhala pa mipira ya mapazi anu kwinaku mukubweretsa mwendo wanu wamanzere kutsogolo pachifuwa ndikubwerera pamalo ake oyamba.

Bweretsani izi mwachangu, ndikusinthasintha mwendo umodzi ndikubwerera mwendo umodzi. Gulu ili limatsanzira "kukwera phiri." Malizitsani okwera mapiri 20, kenako bwerezaninso "kukankhira okwera mapiri" maulendo atatu mpaka 5 osatuluka pamalo okwera.

Ntchito: Chilichonse - Mukhala mukumva m'mawa!

Kuti mumve zambiri za Gunnar Peterson, onani tsamba lake lovomerezeka pa www.gunnarpeterson.com.

Za Kristen Aldridge

Kristen Aldridge amabwereketsa ukadaulo wake wachikhalidwe cha pop ku Yahoo! monga gulu la "omg! TSOPANO". Kulandila mamiliyoni akumenya patsiku, pulogalamu yotchuka yakusangalatsa tsiku lililonse ndiimodzi mwa makanema owonetsedwa kwambiri pa intaneti. Monga mtolankhani wazosangalatsa, katswiri wazikhalidwe za pop, wokonda mafashoni komanso wokonda zinthu zonse zaluso, ndiye woyambitsa wa positivecelebrity.com ndipo posachedwapa akhazikitsa mzere wake wa mafashoni owuziridwa ndi pulogalamu yotsogola ndi pulogalamu ya smartphone. Lumikizanani ndi Kristen kuti mulankhule zinthu zonse zodziwika bwino kudzera pa Twitter ndi Facebook, kapena pitani patsamba lake lovomerezeka pa www.kristenaldridge.com.

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