Chinsinsi cha Kate Hudson's 6-Pack Abs

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Gleek tcheru! Zosangalatsa nthawi zonse Kate Hudson wabwerera powonekera ali ndi arc yamagawo asanu ndi limodzi Sangalalani akusewera mlangizi wovina, ndipo tinene kuti ... ndiye shakin 'zomwe amayi ake adampatsa! Msungwana wazaka 33 adawoneka wodabwitsa nyengo yoyamba ya 4, akuwonetsa ma abs abwino kwambiri.

Palibe kukayikira kuti bomba la blonde labwerera ndipo likuyenda bwino kuposa kale, koma adapeza bwanji bold yolimba, yobereka mwana? Nicole Stuart, mphunzitsi wa Pilates wakale wa Hudson, adadya ndi SHAPE za kulimbitsa thupi kwa nyenyezi yachigololo ndi zina zambiri!

MAFUNSO: Timakonda Kate Hudson! Ma abs ake ndiabwino kwambiri Sangalalani nyengo ino. Kodi mwakhala mukugwira naye ntchito kwakanthawi liti ndipo zikufanana bwanji ndi kumuphunzitsa?

Nicole Stuart (NS): Ndagwira naye ntchito zaka 15. Zakhala zabwino! Pamene mwagwira ntchito ndi munthu kwa nthawi yaitali, iye wakhala mmodzi wa anzanga apamtima tsopano. Iye ndi munthu wodabwitsa ndipo amanditsutsa ngati mphunzitsi chifukwa ndi wothamanga kwambiri. Tonsefe timapatsirana ndalama zathu. Amakhala wodabwitsa nthawi zonse zikafika pazolimbitsa thupi.

MAFUNSO: Kodi mumamuphunzitsa kangati ndipo magawowo amakhala aatali bwanji?

NS: Timachita Pilato kwa ola limodzi, katatu pa sabata. Ngati akukonzekera china chake chidzakhala chochuluka. Nthawi zonse timaphatikiza cardio-monga mtunda wothamanga patsogolo pa kalasi ya Pilates. Patsiku lopuma, adzakumana nane yoga kapena kalasi yothamanga.

MAFUNSO: Chifukwa chiyani ma Pilates ndi masewera olimbitsa thupi kwambiri?

NS: Imagwira ntchito pachimake chanu, koma osati kutsogolo kokha. Mudzagwira ntchito yakuthupi, kutsogolo, kumbuyo, pakatikati panu yonse, thunthu-limakoka chilichonse mkati ndi palimodzi. Udzakhala wolimba, wolimba kwambiri, komanso wamphamvu. Zimakupangitsani kuimirira, kukupangitsani kukhala ndi chidaliro, zimakupangitsani kukhala olimba. Mutha kutaya mainchesi ndikukhala wotsamira, wowoneka motalika. Pambuyo pa magawo 10 oyamba, mudzamva mosiyana. Pambuyo pa magawo 20, muwona kusiyana!

Timafuna kudziwa zambiri, chifukwa chake tinapempha Stuart kuti agawaneko gawo la masewera olimbitsa thupi a Hudson. Tsopano inunso mutha kumverera motalikirapo, wotsamira, wopanikizika, wamphamvu, komanso wolumikizidwa ndi machitidwe ake a Pilates. Onani patsamba lotsatira!

Mufunika: Pulogalamu ya Pilates, madzi

1. 100s

Gona kumbuyo kwanu miyendo yanu itayang'ana pamwamba pa tebulo ndi zikopa zanu ndi zikolo zanu zofanana pansi. Lembani.

Exhale. Bweretsani mutu wanu mmwamba ndi chibwano chanu pansi. Muyenera kuti mukuyang'ana molunjika batani lanu la m'mimba. Pindani msana wanu wapansi pansi ndikupumira.

Onjezani mikono ndi miyendo yanu patsogolo panu ndikutulutsa mpweya. Tsitsani miyendo yanu mokwanira kuti mumve kupweteka m'mimba koma miyendo yanu isagwedezeke. Gwirani manja anu pafupifupi theka la inchi kuchokera pansi.

Gwirani malowa ndikupopera manja anu mmwamba-ndi-pansi mobwerezabwereza. Pumirani pang'ono kudzera m'mphuno mwanu ndi kutuluka mkamwa mwanu. Tengani mpweya kasanu ndikupumira pang'ono.

Chitani kuzungulira kwa 10 kupuma kwathunthu. Mkombero uliwonse ndi zisanu zazifupi zopumira ndi zisanu zazifupi zopumira. Mukamaliza, kokerani miyendo yanu m'mimba mwanu pang'onopang'ono. Mangirirani manja anu mozungulira iwo ndikugwetsa mutu ndi mapewa anu pansi.

2. Zoyendetsa

Ikani kumbuyo kwanu pa yoga kapena masewera olimbitsa thupi. Miyendo yanu iyenera kukhala yowongoka. Lembani ndi kufikira mikono yanu pamwamba pamutu mwanu kuti mutambasule thupi lanu lonse monga momwe mungachitire m'mawa.

Tulutsani ndikukweza manja anu kumwamba. Manja anu akamayang'ana kumwamba, yambani kukweza mutu ndi mapewa anu pang'onopang'ono. Kumbukirani kusunga khosi lanu molunjika bwino poyesa kuti pali lalanje pansi pa chibwano chanu.

Sungani m'mimba mwanu kuti muyambe kukweza. Panthawi imodzimodziyo, finyani ntchafu yanu yamkati ndi matako. Mukufuna kuti miyendo yanu ikhale pansi; ngati muli ndi vuto ndi izi, gwiritsani ntchito kusintha monga kupindika maondo anu kuti muteteze msana wanu panthawi yochita masewera olimbitsa thupi.

Pumani mpweya mukafika pamwamba ndipo mwakhala pansi. Tambasulani patsogolo pazala zanu.

Yambani kubwereranso pansi, kusunga msana wanu mu mawonekedwe "C". Sungani pang'onopang'ono vertebra imodzi panthawi. Kuyenda pang'onopang'ono kumakukakamizani kuti muzitha kuwongolera ndipo pamapeto pake, imalimbitsa minofu yanu.

Bweretsani manja anu kumbuyo kwa mutu wanu mukamaliza kupukuta. Mukafika pachiyambi, bwerezaninso njira yolembera wina. Chitani izi kasanu.

3. Kukoka Mwendo Umodzi

Yambani kugona pansi ndi miyendo yanu molunjika patsogolo panu. Pumitsani mikono yanu m'mbali mwanu ndi manja anu kuyang'ana pansi. Khazikitsani mapewa anu kutali ndi makutu anu ndikulola mimba yanu igwere pansi.

Pumulani pamene mukukoka abs yanu mozama, ndikumiza mphuno yanu ku msana wanu. Pindani mutu wanu kutsogolo mpaka chibwano chanu chikugwirani pachifuwa chanu kwinaku mukugwada mawondo anu onse ndikukokera miyendo yanu yonse pachifuwa. Onetsani zala zanu ndikuphimba manja anu mozungulira.

Lonjezani mwendo wanu wakumanja molunjika mpaka kudenga. Gwirani pabondo lanu lakumanja ndi manja anu onse. Lonjezani mwendo wanu wamanzere patsogolo panu, kuwongolera mwendo wonse. Lolani chidendene chanu chakumanzere chiyendetse pafupifupi mainchesi awiri pamwamba pa mphasa.

Sungani minofu yanu yam'mimba, msana wanu utagona, ndipo thupi lanu lakumtunda likhale lopindika poyenda.

Lembani ndi kusindikiza msana wanu kwambiri pamphasa. Tulutsani pamene mukukoka mwendo wanu wakumanja pafupi ndi mutu wanu ndi zingwe ziwiri zazifupi. Tulutsani kawiri, kamodzi ndi kugunda kulikonse.

Limbikitsaninso mpweya wanu ndi mpweya wanu, sinthani mwendo wa miyendo yanu mwa "kuyika" mopitilira wina ndi mnzake.

Gwiritsitsani mwendo wanu wakumanzere ndikubwereza mayendedwewo. Pumani mpweya pamene mukukankhira msana wanu ndikutulutsa mpweya pamene mukukokera mwendo wanu pafupi ndi zipolopolo ziwiri zazifupi.

Bwerezani 10 mpaka 20 nthawi.

4. Mtanda wa Criss

Gona chagada msana. Bwerani mawondo anu ndikubweretsa zipolopolo zanu kuti zizifanana pansi.

Ikani manja anu kumbuyo kwa mutu wanu, kuchirikiza maziko a chigaza. Sungani zigongono zazikulu. Gwiritsani ntchito exhale kuti mukokere abs yanu mumtunda wambiri, ndikusiya pelvis osalowerera ndale (osakhazikika kapena osokedwa), pindani chibwano ndi mapewa kuchoka pamphasa mpaka pansi paphewa.

Inhale: Thupi lanu lakumtunda limakhala lopindika, abs anu akukokera bellybutton mpaka msana, ndipo miyendo yanu ili pamtunda.

Exhale: Fikirani mwendo wanu wakumanzere motalika, ndipo pamene mukusunga zigongono, tembenuzani thupi lanu ku bondo lakumanja kuti mkono wanu wakumanzere ufikire bondo.

Lembani: Pumirani mukamasintha miyendo ndikubweretsa thunthu pakati.

Kutulutsa mpweya: Kutambasula mwendo wakumanja. Sinthani thupi lanu lakumtunda ku bondo lakumanzere. Khalani pachifuwa panu ndikutseguka nthawi zonse. Pewani chilakolako chodzigwira nokha ndi manja anu. Pangani zochitikazi za abs.

Chitani izi kakhumi.

Kuti mumve zambiri za Nicole Stuart, onani tsamba lake ndikutsitsa pulogalamu yake! "Mutha kuchita masewera olimbitsa thupi kulikonse, ngakhale muofesi yanu!" akutero Stuart.

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