Kocin Kim K yana son ku san al'ada ce ku ji "Ya nisa" daga Burin ku Wani lokaci

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Wataƙila kun san Melissa Alcantara a matsayin mai ba da gaskiya, babu uzuri mai horar da mashahuri wanda ke aiki tare da A-listers kamar Kim Kardashian West. Amma tsohon mai gina jiki a zahiri yana da alaƙa da alaƙa. Mahaifiyar matashiyar ta kasance a buɗe game da gwagwarmaya da ɓacin rai da lamuran jikin mutum tsawon shekaru kafin ta yanke shawarar ɗaukar ikon rayuwarta. Ta koya wa kanta yadda ake yin aiki ta amfani da intanet, kuma a yanzu tana amfani da Instagram don ƙarfafa wasu waɗanda ke neman taimako yayin da suke fara tafiye-tafiyen motsa jiki.

A cikin wani sakon da ta wallafa a Instagram kwanan nan, Alcantara ta baiwa mabiyanta wasu hangen nesa kan tsawon lokacin da ta dauka kafin ta isa inda take a yau. Ta ba da hoton kanta daga 2011 a farkon tafiya ta motsa jiki, tare da bidiyon kanta a yau inda aka gan ta tana murɗa tsokar tsokar ta. A cikin taken, Alcantara ta ce ta tuna jin "nisa" da burinta lokacin da ta fara daukar hoton a hagu. "Wannan ya dawo a cikin 2011 kafin in iya yin tsalle-tsalle," ta rubuta. (Masu Alaka: Kurakurai guda 3 da mutane suke yi Lokacin da ake kafa Maƙasudin Jiyya, A cewar Jen Widerstrom)

"Ya ɗauki dukkan ƙarfin tunanin da nake da shi na ci gaba da tafiya a kan hanya, wanda ke nufin gwada kowane nau'i na cin abinci mara kyau, canza shirye-shirye a kowane mako yana tunanin cewa ina bukatan yin abin da na gaba ya yi," mai horarwar ta ci gaba a cikin sakonta. (Nemo abin da Alcantara ya ce game da rage cin abinci da yadda ta yi amfani da shi don sake daidaita metabolism.)

Ya ɗauki gwaji da kuskure da yawa, ba tare da ambaton fahimtar ƙasƙanci ba cewa "ba ta san sh * t" a farkon tafiyarta ba, don Alcantara ya fahimci cewa cimma burinta zai ɗauki lokaci -shekaru ' darajar lokaci, ta rubuta a cikin sakon ta. "Ba za ku iya tafiya daga farkon zuwa pro a cikin wata 1," in ji ta. (Mai alaƙa: Kim K's Trainer Ya Raba Mafi Muhimman Nasihun Barbell Squat Kuna Bukatar Sanin)

Alcantara yana da ma'ana, BTW. Gaskiyar ita ce, babu wani takamaiman lokacin lokaci na tsawon lokacin da zai ɗauka don cimma burin ku. Ba wai kawai ya dogara da abin da waɗancan manufofin suke ba (asara mai nauyi, ƙaruwa mai ƙarfi, ingantaccen sassauci, ingantacciyar motsi, jerin sun ci gaba), amma matakin ci gaban ku ma ya dogara ne akan matakin lafiyar ku na gaba, jimlar lokacin ku kafin fara tafiya lafiyar ku, har ma da abubuwan rayuwa waɗanda wataƙila sun riga sun tsaya a kan hanyar ku (tiyata, aiki, yara, da sauransu), Jay Cardiello, ƙwararren ƙarfin ƙarfafawa da ƙwararrun kwastomomi da mai horar da mashahuran mutane, a baya sun gaya mana.

Hanya mafi kyau don shiga cikin niƙa? Fara shirin motsa jiki a cikin ci gaba, raba Cardiello. Musamman, yana ba da shawarar ku ciyar da makonku na farko kuna yin cakuɗar motsa jiki mai sassauƙa da ƙananan cardio. Wannan na iya taimakawa wajen haɓaka kwararar jini, haɓaka kewayon motsi da motsin haɗin gwiwa, kuma zai taimaka jikin ku ya saba da motsi na gaba ɗaya, daidaitaccen motsi, in ji Cardiello. Bayan haka, yana ba da shawarar yin motsa jiki na motsa jiki mai ƙarfi (kamar wannan) wanda ya haɗa da motsa jiki wanda ke inganta matsayi, haɓaka ƙarfin ƙarfi, da kunna tsokoki a duk yankuna masu ƙyalƙyali da hamstring. "Ayyukan motsa jiki kamar squats, lunges, Bridges, TRX hamstring curls, kwanciyar hankali motsi na ball, da kuma ainihin aikin zai taimaka wajen kunna waɗannan yankunan," in ji shi. (Masu Alaka: Abubuwa 10 Da Na Koya Yayin Canjin Jikina)

Duk da cewa Alcantara ba ta raba mataki-mataki cikin yadda ta fara harbi da ci gaba ta hanyar tafiya ta motsa jiki ba, saurin juyawa ta hanyar ciyarwar ta ta Instagram ta nuna cewa ta sami nasara wajen ci gaba da magance yawancin darussan da Cardiello ya bayyana. (Mai alaƙa: Melissa Alcantara Ta Raba Dokokinta 5 don Yin Canjin Jiyya)

"Ban bar kaina na daina ba," Alcantara ta rubuta a cikin sakonta. Kuma da zarar ta yi wannan alkawarin ga kanta, mai ba da horo ta ce "ba ta waiwaya baya ba".

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