Mphunzitsi wa Kim Kardashian Amagawana Zosuntha 6 Zomwe Zidzasintha Miyendo Yanu ndi Butt

Zamkati

• Anakhala Zowonjezera Mwendo
• Mapiko a Hamstring
• Wide-Stance Barbell Squat
• Leg Press
• Ma Barbell Deadlifts
• Kuyimitsa Ng'ombe
• Onaninso za

Ngati mudadutsapo pa Kim K's Instagram ndikudabwa momwe amalandira zofunkha zake zabwino, tili ndi nkhani yabwino kwa inu. Wophunzitsa nyenyezi yeniyeni, Melissa Alcantara, adangogawana magawo asanu ndi limodzi otsika omwe mungachite kumalo olimbitsira thupi mwamphamvu kwambiri miyendo ndikukweza maloto anu mwachilengedwe. (Komanso, onani momwe Alcantara adathandizira Kim Kardashian kutaya mapaundi 20.)

Ngati simukudziwa Alcantara, dziwani izi: Mkazi uyu samasokoneza. Wophunzitsa payekha komanso womanga thupi kale adagwiritsa ntchito intaneti kuti adziphunzitse momwe angachitire masewera olimbitsa thupi akamalimbana ndi kukhumudwa komanso kunenepa. Tsopano, amagwira ntchito ndi anthu odziwika pamndandanda wa A ndipo amagwiritsa ntchito Instagram yake kuti alimbikitse ena omwe akufuna kuti akhale ndi moyo wabwino. (Dziwani zomwe akunena za kusinthanso zakudya komanso momwe adazigwiritsiranso ntchito pakukhazikitsanso kagayidwe kake.)

Tengani chithunzi pazithunzi pansipa ndikutsatira kutsogolera kwa Alcantara pa masewera olimbitsa thupi a tsiku ndi mwendo omwe akuyenera kuyatsa moto wanu. (Kuphatikiza pa cholimba cha AF, mupeza zabwino zonse zokweza zolemera.) Koma musanayambe, ingodziwa kuti izi sizovuta-chifukwa chake musataye mtima ngati simungathe kuzichita zonse pomwepo mleme. Mutha kukhala bwino kuyambira ndi zolemera zochepa ndi ma reps ochepa ndikupita kumeneko.

Anakhala Zowonjezera Mwendo

Khalani pamakina owonjezera mwendo kumbuyo kwanu mutapanikizika ndi pedi yothandizira. Mapazi anu atayikidwa kumbuyo kwa chidendene, pezani ma quads anu (minofu yayikulu kutsogolo kwa ntchafu zanu) kuti mukweze miyendo yanu yonse mpaka ikufanana ndi nthaka. Kenaka, mukuyenda pang'onopang'ono komanso koyendetsedwa, bwererani kumalo oyambira kuti mutsirize rep.

Sinthani kulemera kwake kuti musagwedeze kumbuyo kwanu ndikugwiritsa ntchito zogwirira zam'mbali kuti muthandizidwe kwambiri. Alcantara akuwonetsa kupanga magulu anayi a 20 obwereza.

Mapiko a Hamstring

Yambani ndikugona chafufumimba pamakina opindika a hamstring. Dzikhazikitseni kuti lever pad ikhale kumbuyo kwa miyendo yanu (pamwamba pa akakolo anu). Sungani torso yanu kukhala yosalala monga momwe mungathere pa benchi ndikugwirani kumbali zogwirira ntchito pamene mukufinya minofu yanu (minofu kumbuyo kwa ntchafu zanu) kuti mupirire mapazi anu kumtunda wanu. "Khomererani m'chiuno mwanu," adalemba Alcantara munkhani zake.

Gwirani chachiwiri, ndikuchepetsa pang'onopang'ono mapazi anu pamalo omwe mumayambira kuti mumalize kuyambiranso. Chitani 4 seti za 20 reps.

Wide-Stance Barbell Squat

Gwiritsani ntchito squat rack rack barbell pamapewa anu (kapena gwiritsani ntchito bar kapena mini barbell ngati ndinu woyamba). Imani ndi mapazi anu wokulirapo pang'ono kuposa kupingasa phewa kupatula zala zakutsogolo, mawondo ofewa ndi khosi osalowerera ndale. Pumani mpweya ndi kumangirira pachimake, kenaka tambani m'chiuno ndi mawondo anu kuti mutsike pamalo otsetsereka, khalani m'chiuno ndi m'mbuyo ndikusunga msana wanu. Pamene ntchafu zanu zili pafupi kufanana ndi pansi, kanikizani pakati pa phazi lanu kuti muyime kuti mumalize kubwereza. Chitani 4 seti za 15 reps.

Leg Press

Khalani pamakina osindikizira mwendo ndi mapazi anu pamapulatifomu motalikirana ndi mapewa. Sindikizani papulatifomu mpaka miyendo yanu itakwezedwa kwathunthu ndikugwada pang'ono m'maondo. Chepetsani nsanja pang'onopang'ono polowetsa mawondo anu molunjika pachifuwa chanu ndikuwongolera mapazi anu. Kankhirani nsanja kumbuyo kuti mumalize kubwereza. Alcantara amalimbikitsa kupanga magulu anayi a 30, 25, 20, ndi 20 reps.

Ma Barbell Deadlifts

Yandikirani barbell ndi mapazi anu motalikirana motalikirana ndi chiuno, mapiko pafupi ndi bala. (FYI: Mukhozanso kuchita zowonongeka ndi ma dumbbells ngati ndinu oyamba.) Lembani m'chiuno, ndiye mawondo, kuti muweramitse ndi msana wathyathyathya kuti mugwire bar ndi manja m'lifupi ndi mapewa. Sungani khosi lanu mosalowerera ndale komanso mogwirizana ndi msana wanu. Inhale kuti mukhazikike pachimake, ndikubwezeretsanso kumbuyo, chotsani kulemera kwake pansi, kuyendetsa m'chiuno kuti muyime.Imani pang'ono poyimilira kwa mphindi musanakumenyeke mchiuno, kenako mawondo, kuti muchepetse batalo pansi. Onetsetsani kuti msana wanu ukhale wosalala nthawi yonse yoyenda. Chitani 4 seti za 15 reps.

Kuyimitsa Ng'ombe

Imani pansi paphewa papepala loyimirira la mwana wang'ombe wokhala ndi mipira ya mapazi anu m'mphepete mwa nsanjayo ndi mapazi m'lifupi-mulifupi. Kusunga bondo lofewa m'maondo anu, zidendene zazitali pansi momwe mungathere kenako kwezani zidendene zanu kuti mulimbikire mipira ya mapazi anu. Imani kaye pang'ono pamwamba, kenako pang'onopang'ono mutsike pamalo oyambira. Chitani 4 seti za 30 reps.

Onaninso za