Tababarka Arooska ee Kim Kardashian

Qanacsan

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Kim Kardashian waxay caan ku tahay muuqaalkeeda quruxda badan iyo qaloocaha dilaaga ah, oo ay ku jirto iyada oo si isku mid ah caan u ah sawir-gacmeedka sawir-qaade derriere.

In kasta oo ay si cad ugu mahadcelin karto hooyada iyo aabbaha hiddo -wadayaashaas wanaagsan, xiddigta dhabta ah ayaa si aad ah uga shaqeyneysa sidii ay u ilaalin lahayd jirkeeda quruxda badan, jirkeeda leh si loo hubiyo arooskeeda soo socda ee ciyaaryahanka NBA -ga Kris Humphries dhammaadka toddobaadkan.

Yaa eeda kara? Ku xidhida guntinka hortooda shaqaalaha kamarada ah oo ay dhammaan Ameerika ku daawanayaan (sida qayb ka mid ah afarta saacadood ee arooska gaarka ah ee hawada laga sii daayo E! bisha Oktoobar), oo ay weheliso qulqulka A-listers ka qaybgalka kabaha ayaa ku filan in la sameeyo xitaa kuwa ugu badan. Arooska kalsoonida leh waxay rabtaa inay gasho waqti jimicsi oo halis ah.

Iyada oo gacan ka heleysa tababaraheeda awoodda leh ee Gunnar Peterson, oo la shaqeyneysay Kardashian si ay u ilaaliso muuqaalkeeda quruxda badan seddexdii sano ee la soo dhaafay, su'aal kama taagna in xiddiga yaabka leh uu u eegi doono va-va-voom cajiib ah Vera Wang oo imaanaysa Agoosto 20.

"Waxaan u maleynayaa in ujeedadu tahay in ay u ekaato sida ugu fiican sida aroosadda kasta (iyo arooska arrinkaas!), Iyo si ay u awoodaan in ay u adkeystaan ​​walaaca arooska," Peterson ayaa yiri. "Xaaladdeeda aroos ka dhici doona masraxa adduunka!"

Peterson, oo ku faanaysa liiska macmiilka caanka ah ee caanka ah oo ay ku jiraan Sofia Vergara, Jennifer Lopez iyo Angelina Jolie, ayaa lagu dhiirrigeliyay inay noqoto tababare shaqsiyeed kadib markii ay aad u buurbuurtay sidii ilmo.

"Waxaan bartay sida loo xakameeyo jimicsiga iyo ka dib cuntada," ayuu yiri tababaraha kartida leh. "Markii aan ogaaday inaan dhab ahaan u beddeli karo 'shaqo', waxay ahayd mid aan maskax lahayn. Weli waan jeclahay maanta, 23+ sano kadib!"

Haddaba sidee buu tababaraha caanka ah ee dadaalka badan u heellan u helay Kim K's caruuska qaabka arooska ugu sarreeya? "Tababbarka Kim wuxuu ku saleysan yahay 'haddii aad diyaar u ahaato waligaa ha isdiyaarin,'" ayuu yiri Peterson. "Waxay shiiddaa sannadka jimicsiga oo dhan waxayna samaysaa doorashooyin sax ah oo ka baxsan jimicsiga si mushaharka loo kordhiyo."

Peterson waxa uu la shaqaynayey Kardashian 3 ilaa 5 maalmood usbuucii, taas oo ku xidhan jadwalka xiddiga mashquulka ah. In kasta oo tabobbarradeedii ay asal ahaan la mid ahaayeen caadooyinkii hore, haddana waxay ahaayeen "xoogaa dhaqso leh".

Iyada oo dhammaan guuxa ku xeeran aroosyada soo socda ee Kardashian, la yaab maaha sababta aroosyada mustaqbalka ee adduunka oo dhan ay u helayaan dhiirigelin maalintooda weyn ee jimicsiga Peterson.

"Ha gaajoon naftaada. Isku day inaad nasato si jidhkaagu uga soo kabsado jimicsigaaga, iyo si habka difaacaagu uu u rasaaseeyo dhammaan silsiladaha," ayuu ku taliyay Peterson. "Uma baahnid inaad is -hoosaysiiso intaad ku socoto waddada!"

Warka wanaagsani waa inaadan noqon aroosad aad u foolxun si aad jidhkaaga uga faa'iidaysato jimicsiga arooska Kim Kardashian. Halkan, Peterson waxa ay ina siinaysaa faaqidaadda hawl-maalmeedkeeda jirdhiska!

Waxaad u Baahan doontaa: Dumbbells, kubbadda daawada, kabaha miisaanka culus, mashiinka treadmill iyo tamar badan oo dhan!

Siday U Shaqeyso: Tababarkan wuxuu isku daraa shan dhaqdhaqaaq oo leh kororyo wadnaha oo sarreeya si uu uga shaqeeyo glutes, garbaha, quads, obliques, abs, miskaha, xudunta iyo wax ka badan.

TALLAABADA 1: Squat Press

Sida loo sameeyo: Ku bilaw dhabarkaaga oo toosan oo cagaha u kala fogaanayaan garab-ballac. U foorari xagasha 90-digrii adiga oo dhabarkaaga kor u haya. Ku adkee murqaha calooshaada, si toos ah u fiiri oo xoogaa kor u qaad indhahaaga.

Ku qabo dumbbells hortaada si raaxo leh oo ku saabsan dhererka garbahaaga adigoo leh laab-laab yar oo laabta ah si aad ugu ilaaliso meesha. Xoogga saar culayskaaga dambe ee cidhibtaada laakiin ha kor u qaadin suulashaada inta lagu jiro dhaqdhaqaaqa.

Kac ka soo bax oo ku qarax yar adigoo ilaalinaya qaabka iyo xakamaynta. Ku neefso dadaalka. Isla mar ahaantaana riix ama ku riix dumbbells-ka kor iyo madaxaaga. Jooji dhaqdhaqaaqa adiga oo dib u soo celinaya dumbbells booska garabka. Taasi waa hal wakiil. Samee 12 ilaa 20 reps.

Shaqeeya: Glutes iyo garbaha.

TALLAABADA 2: Sambabada danbe oo leh laad hore

Sida loo sameeyo: U istaag si toos ah cagaha u kala fogaanayaan ballaca garabkiisa. Gacmahaaga saar miskahaaga ama gacmahaaga ku qabo dhumucyada dhinacyadaaga (labadaba waxay kaa caawin doonaan dheelitirka; dumbbells waxay ku daraan caabbinta).

Adigoo si adag u ilaalinaya calooshaada, dib ugu noqo cagtaada midig oo hoos u dhig lugaha dambe. Tuuji glutes-kaaga marka aad hoos ugu riixayso ciribtaada bidix oo ku laad lugtaada midig horteeda markaad toosinayso lugtaada bidix. Taasi waa hal wakiil. Samee 12 ilaa 20 reps oo joogto ah, ka dibna ku celi dhinaca kale, laad lugtaada bidix.

Shaqeeya: Glutes, quads iyo xudunta.

TALLAABADA 3: Wareegyada kubbadda kolayga

Sida loo sameeyo: Istaag iyadoo cagahaagu si toosan xagga hore u soo jeedaan oo ay kala fog yihiin garab-ballac. Adigoo jilbahaaga xoogaa qaloocsan, ku qabo kubbad daawo labada gacmood laabtaada horteeda oo fidiya gacmahaaga.

Isku soo duub xudduntaada, qandaraas gilgilashadaada oo garkaaga geli. Gacmahaaga iyo jirradaada u rog dhinac, adigoo lugtaada dambe ku soo rogaya dhaqdhaqaaq la xakameeyey oo soo noqnoqda. Isticmaal muruqyadaada caloosha iyo dhexda si aad u yareyso una beddesho jihada dhinaca kale. Taasi waa hal wakiil. Samee 20 ilaa 50 reps.

Shaqeeya: Maqnaanshaha iyo obliques.

TALLAABADA 4: Riix Sled

Sida loo sameeyo: Si toos ah u istaag gadaasha miisaanka miisaanka leh oo labada gacmoodba ku hayaan garbaha. Hore u riix sled -ka adiga oo dhabarkaagu toosan yahay oo jilbahaagu kor iyo hoos u wadaan si aad u dhaliso xawaare.

Ku riix sledka miisaanka leh dhaqdhaqaaq socod joogto ah 80 cagood. Inta udhaxeysa wadnaha ee xoogga badan, samee tan 3 ilaa 6 jeer inta u dhaxaysa dhaqdhaqaaqyada kale.

Shaqeeya: Glutes iyo xudunta.

TALLAABADA 5: Sideed Lateral on Treadmill

Sida loo sameeyo: Adigoo dhinac u taagan mashiinka treadmill-ka, oo cagahaaga ka fogee garabka ballaadhkiisa. Jilbahaaga xoogaa u laabo dhabarkaagana toos. Ku billow jimicsiga adiga oo u leexinaya dhinaca bidix 30 illaa 60 ilbidhiqsi, ka dibna soo jeeso oo ku celi dhinacaaga midig.

Shaqeeya: Sinta, afar geesoodka iyo xudunta.

TALLAABADA 6: Ku riixista Buuraha Buuraha

Sida loo sameeyo: Kadib markaad dhammeysato shan riixitaan, joog meesha lagu riixo oo ku naso kubadaha cagahaaga adigoo lugtaada bidix horay ugu soo jeedinaya laabtaada kuna soo celi meeshii hore.

Dhaqdhaqaaqan ku soo celi si degdeg ah, adigoo hal lug hore u bedelaya hal lugna dib u soo celiya. Dhaqdhaqaaqaasi waxa uu u ekaysiiyaa "buurta fuulitaanka." Buuxi 20 fuulayaal buur, ka dibna ku celi "ku riixida fuulayaasha buuraha" 3 ilaa 5 jeer oo dheeraad ah adoon ka bixin booska kor u qaadista.

Shaqeeya: Wax walba - Waxaad dareemi doontaa subaxdii!

Macluumaad dheeri ah oo ku saabsan Gunnar Peterson, ka fiiri degelkiisa rasmiga ah www.gunnarpeterson.com.

Ku saabsan Kristen Aldridge

Kristen Aldridge ayaa khibraddeeda dhaqanka pop -ka amaahinaysa Yahoo! sida martigeliyaha "omg! Hadda". Helitaanka malaayiin hits maalin kasta, barnaamijka wararka madadaalada maalinlaha ah ee aadka loo jecel yahay ayaa ah midka loogu daawashada badan yahay shabakadda. Sida saxafiyiinta madadaalada ee khibrada leh, khabiir dhaqanka pop, qabatimada moodada iyo jecel wax kasta oo hal abuur leh, iyadu waa aasaasaha positivelycelebrity.com waxayna dhawaan soo bandhigtay khad moodo caan ah oo u gaar ah iyo app casriga ah. Ku xidh Kristen si aad ugala hadasho dhammaan waxyaabaha caanka ah Twitter iyo Facebook, ama booqo shabakadeeda rasmiga ah ee www.kristinaldridge.com.

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