Kim Kardashian's Wedding Workout

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Kim Kardashian ya shahara da kyawawan kamannunta da kisa, gami da ita daidai da sanannen oh-so-photographed sculpted derriere.

Duk da cewa tana iya gode wa mahaifiya da uba a kan waɗannan kyawawan kwayoyin halittar, tauraruwar gaskiya tana aiki tuƙuru don ci gaba da kasancewa kyakkyawa, jiki mai kyau don bincika bikin aure mai zuwa ga ɗan wasan NBA Kris Humphries a ƙarshen wannan makon.

Wa zai iya zarge ta? Daure kullin a gaban ma'aikatan kyamara tare da duk Amurka suna kallo (a matsayin wani ɓangare na watsa shirye-shiryen bikin aure na sa'o'i huɗu na musamman akan E! a watan Oktoba), tare da bevy na A-listers da ke halartar taya ya isa ya zama mafi mahimmanci. amintacciyar amarya za ta so shiga cikin wani lokacin motsa jiki mai mahimmanci.

Tare da taimakon mai horar da ita Gunnar Peterson, wanda ke aiki tare da Kardashian don ci gaba da adadi a cikin shekaru ukun da suka gabata, babu shakka tauraruwa mai ban mamaki za ta kasance mai ban mamaki a cikin Vera Wang ta zo 20 ga Agusta.

Peterson ya ce "Ina tsammanin makasudin shine ganin ta mafi kyau kamar kowace amarya (da ango ga wannan al'amari!), Da kuma iya jure damuwar bikin aure," in ji Peterson. "A cikin ta bikin aure wanda zai kasance akan matakin duniya!"

Peterson, wanda ke alfahari da babban mashahurin mashahurin abokin ciniki wanda ya haɗa da Sofia Vergara, Jennifer Lopez da Angelina Jolie, an yi wahayi zuwa gare su su zama masu horar da kansu bayan sun yi kiba lokacin yaro.

"Na koyi yadda ake sarrafa ta ta hanyar motsa jiki sannan daga baya ta hanyar abinci," in ji mai ba da horo. "Lokacin da na gano cewa zan iya zahiri juya shi a cikin 'aiki', ba shi da hankali. Har yanzu ina son shi a yau, 23+ shekaru baya!"

Don haka ta yaya mai sadaukarwa, mai aiki tuƙuru mai horar da mashahurin mai horar da su ya sami bod ɗin amaryar Kim K a cikin sifar biki na saman? Peterson ya ce "Horon Kim ya dogara ne akan 'idan kun kasance a shirye ba lallai ne ku shirya ba,'" in ji Peterson. "Tana niƙa a cikin motsa jiki a shekara kuma ta yi zaɓin da ya dace a waje da dakin motsa jiki don haka an ƙara yawan kuɗi."

Peterson yana aiki tare da Kardashian 3 zuwa kwanaki 5 a mako, dangane da jadawalin tauraron da ke aiki. Yayin da ayyukan motsa jikinta iri ɗaya ne da na yau da kullun, sun kasance "ɗan ƙaramin sauri".

Tare da duk kukan da ke kewaye da bikin aure na Kardashian mai zuwa, ba abin mamaki bane me yasa matan aure na gaba daga ko'ina cikin duniya ke samun wahayi don babban ranar su a cikin ayyukan motsa jiki na Peterson.

"Kada ka ji yunwa. Ka yi ƙoƙarin samun hutawa don jikinka ya warke daga motsa jiki, da kuma yadda tsarin garkuwar jikinka ya yi harbi a kan dukkanin cylinders," in ji Peterson. "Ba kwa buƙatar yin runduna yayin da kuke tafiya a kan hanya!"

Labari mai dadi shine cewa ba lallai bane ku zama amarya mai son kunya don amfanin jikin ku tare da motsa jiki na bikin Kim Kardashian. Anan, Peterson yana ba mu ƙarin bayani game da aikin motsa jiki!

Za ku buƙaci: Dumbbells, ƙwallon magani, sled mai nauyi, injin tuƙi da cikakken ƙarfin gaske!

Yadda yake Aiki: Wannan aikin motsa jiki ya haɗu da motsawa guda biyar tare da tsaka-tsakin kadio mai ƙarfi don yin aikin ku, kafadu, quads, obliques, abs, hips, core da ƙari.

Mataki na 1: Squat Press

Yadda za a yi: Fara da baya da madaidaiciya da ƙafar kafada baya. Gungura ƙasa zuwa kusurwar digiri 90 yayin riƙe da bayanku a tsaye. Tsayar da tsokoki na ciki sosai, duba kai tsaye gaba da ɗan idanunku.

Rike dumbbells a gabanka cikin nutsuwa a kusan tsayin kafadu tare da ɗan bicep da lanƙwasa ƙirji don ajiye su a wuri. Mayar da nauyi a bayan diddigen ka amma kada ka ɗaga yatsun ka yayin motsi.

Tashi daga tsugunne tare da ƙaramin fashewa yayin riƙe tsari da sarrafawa. Numfashi a kan aiki. A lokaci guda danna ko tura dumbbells sama da kan ka. Ƙarshen motsi ta hanyar dawo da dumbbells a cikin matsayi na kafada. Wannan wakili ɗaya ne. Yi 12 zuwa 20 reps.

Ayyuka: Glutes da kafadu.

Mataki na 2: Sake Lunge tare da Kick na gaba

Yadda za a yi: Tsaya kai tsaye tare da ƙafafunku a fadin kafada. Sanya hannayenku a kan kwatangwalo ko rike dumbbells a hannunku a bangarorinku (duka biyu zasu taimaka tare da ma'auni, dumbbells ƙara juriya).

Tsayawa ƙwanƙolin ku, koma baya da ƙafarku ta dama kuma ƙasa zuwa cikin juzu'in baya. Matse glutes ɗinku yayin da kuke tura ƙasa ta diddiginku na hagu kuma ku buga ƙafar dama a gaban ku yayin da kuke daidaita ƙafar hagu. Wannan wakili ɗaya ne. Yi maimaita sau 12 zuwa 20, sa'an nan kuma maimaita a daya gefen, harba ƙafar hagu.

Ayyuka: Glutes, quads da core.

Mataki na 3: Juyin Medball

Yadda za a yi: Tsaya tare da nuna ƙafafunku a mike gaba da faɗin kafada. Tsayar da gwiwoyinku dan lanƙwasa, riƙe ƙwallon magani a hannuwanku biyu a gaban kirjin ku kuma shimfiɗa hannayenku.

Zana cikin cibiya, yi kwangilar guntun gindin ku da tsoma cikin goshin ku. Juya hannayenku da gangar jikinku zuwa gefe ɗaya, yana jujjuya ƙafarku ta baya a cikin motsi mai sarrafawa akai -akai. Yi amfani da tsokoki na ciki da kugu don rage gudu da canza alkibla zuwa wancan gefe. Wannan wakili ɗaya ne. Yi 20 zuwa 50 reps.

Ayyuka: Abs da obliques.

Mataki na 4: Sled Push

Yadda za a yi: Tsaya kai tsaye a bayan sled mai nauyi tare da hannayenku biyu akan sanduna. Matsa gaba akan sled tare da baya madaidaiciya kuma gwiwoyinku suna motsawa sama da ƙasa don samar da sauri.

Tura sled mai nauyi a daidaitaccen motsin tafiya har tsawon ƙafa 80. Don tsaka-tsakin cardio mai ƙarfi, yi wannan sau 3 zuwa 6 a tsakanin sauran motsi.

Ayyuka: Glutes da core.

Mataki na 5: Zagin Lateral akan Treadmill

Yadda za a yi: Tsaye a gefe a kan injin tuƙi a karkata, kiyaye ƙafafunku kawai sama da faɗin kafaɗa. Endan lanƙwasa gwiwoyinku kaɗan kuma ku riƙe madaidaiciyar baya. Fara motsa jiki ta hanyar juyawa zuwa hagu na daƙiƙa 30 zuwa 60, sannan juyo da maimaita a gefen dama.

Ayyuka: Hips, quads da core.

Mataki na 6: Turawa zuwa Masu hawan dutse

Yadda za a yi: Bayan kammala turawa guda biyar, zauna a cikin matsin lamba kuma ku huta akan ƙwallon ƙafafunku yayin da ku kawo ƙafarku ta hagu zuwa gaba zuwa kirjin ku kuma komawa matsayinsa na asali.

Maimaita wannan motsi cikin sauri, juyawa kafa ɗaya gaba da kafa ɗaya baya. Wannan motsi yana kwaikwayon "hawan dutse." Kammala masu hawan dutse guda 20, sannan a sake maimaita "turawa zuwa masu hawan dutse" sau 3 zuwa 5 ba tare da fita daga matsayin turawa ba.

Ayyuka: Komai - Za ku ji shi da safe!

Don ƙarin bayani kan Gunnar Peterson, duba gidan yanar gizon sa a www.gunnarpeterson.com.

Game da Kristen Aldridge

Kristen Aldridge yana ba da ƙwarewar al'adun pop ga Yahoo! a matsayin mai watsa shiri na "omg! NOW". Karɓar miliyoyin hits a kowace rana, mashahurin shirin labarai na nishaɗi na yau da kullun shine ɗayan mafi yawan kallo akan yanar gizo. A matsayinta na ƙwararriyar 'yar jarida mai nishadi, ƙwararriyar al'adun gargajiya, mai shaye-shaye kuma mai son duk wani abu mai ƙirƙira, ita ce wacce ta kafa positivelycelebrity.com kuma kwanan nan ta ƙaddamar da layinta na kayan kwalliya da kuma app ɗin wayar hannu. Haɗa tare da Kristen don yin magana duk abin da aka shahara ta Twitter da Facebook, ko ziyarci gidan yanar gizon ta a www.kristenaldridge.com.

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