Atụmatụ ụda olu nke Kate Upton gosipụtara

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Kate Upton anya nnọọ ọmarịcha na mkpuchi nke E gosipụtara egwuregwu, ma olee otu o si nweta bodacious bod ya na bikini-njikere maka okwu ọjọọ ahụ? Otu ihe doro anya; ọ chọrọ nnukwu nraranye! Bọmbụ na -acha ọbara ọbara zụrụ ya na onye ọkachamara mgbatị ahụ David Kirsch, ka anyị kwuo, mgbatị ahụ siri ike.

"Kate bụ onye ọkachamara lekwasịrị anya na ịdọ aka ná ntị ma mee ihe ọ bụla m rịọrọ ya," Kirsch kwuru. "Ọ bụ onye ahịa kacha mma onye na-enye ọzụzụ nwere ike ịtụ anya ya."

Anyị nwetara scoop site n'ụlọ ọrụ ọzụzụ nke onwe ya ikwu maka atụmatụ imebe mkpuchi mkpuchi Upton. Gụọ n'ihu maka ihe ndị ọzọ!

Udi: Kate Upton na-ele anya dị ịtụnanya na ya SI mkpuchi! Biko nye anyị ndụmọdụ gbasara ọrụ gị.

David Kirsch (DK): Mụ na Kate malitere ịrụkọ ọrụ ọnụ n'August. Na mbido, anyị na-eme ụbọchị abụọ-ụbọchị asaa ụbọchị asaa n'izu. Mgbe ahụ, anyị mere otu awa na ọkara ma ọ bụ abụọ awa ise ruo ụbọchị isii kwa izu. Echiche ahụ bụ ịmepụta cardio siri ike na ogige akpụkpọ ụkwụ na-akpụ akpụ nke gụnyere ibu na mgbochi mgbochi, sprinting na calisthenics, onyinyo na ịkụ ọkpọ. Mgbatị ahụ siri ike na sekit na -ese cardio nke hiwere isi, ụkwụ, isi na ogwe aka.

Udi: Ị gbatịkwuru ike karịa ka oge ịse na -abịaru nso, n'ime otu izu abụọ?

DK: Maka mkpuchi ahụ, anyị rụsiri ike wee gbakwunye nkeji iri anọ na ise nke ịkwọ ụgbọ mmiri, sprints na elliptical. Ọ machibidoro nri ya iwu nke ịma jijiji, akwụkwọ nri, na otu nri nri kwa ụbọchị.

Udi: Kate enwere ebumnuche mgbatị ahụ akọwapụtara maka mbipụta igwu mmiri?

DK: Kate nwere akụkụ mara mma nke ukwuu ma ekpebisiri m ike, n'agbanyeghị agbanyeghị ka anyị siri zụọ, na achọghị m ka ọ felata. Ebumnobi ya bụ ịgbatịa ma mee ka apata ụkwụ ya na apata ụkwụ ya dị n'ime wee mee ka isi ya dị mma. Ọ bụghị maka ịgbanwe ahụ ya nke ukwuu, achọghị m ime nke ahụ. Naanị kwesie ike, kwuo ụda ma gbatịa. M ga-asị na ọ zutere ha; Ọ nọ na mkpuchi nke Eserese Swimsuit Ejiji Egwuregwu!

Ma ị nwere nnukwu mmemme na-abịa ma ọ bụ na ịchọrọ ịgbatị ahụ na ụda ahụ tupu oge opupu ihe ubi, lelee mmega ahụ dị oke mma Kirsch jiri Upton mee ihe na ibe na-esote!

Kate Upton's Sports Illustrated Workout Routine

Akụkụ kachasị mkpa ị ga -elekwasị anya tupu Upton SI oge ịse mkpuchi bụ ụkwụ, apata ụkwụ dị n'ime, úkwù, butt, abs, na ogwe aka. Iji gbadoro anya na mpaghara ndị ahụ n'ezie, anyị mere ọzụzụ sekit na -egosipụta mmegharị nke ọ bụla dị n'okpuru, na -etinye cardio (elliptical, sprinting, rowing) n'ime izu abụọ tupu oge ịgba.

Ị ga -achọ: Bọọlụ ọgwụ, bọọlụ kwụsie ike, dumbbells, ogwe ahụ, ihe mmega ahụ.

Sumo Lunge nwere akụkụ akụkụ (mmegharị mbinye aka DK)

A. Guzo n'ọnọdụ "sumo" ka ụkwụ gị dị ntakịrị karịa obosara hip, ikpere na-ehulata, na ịdị arọ ahụ gị n'ikiri ụkwụ gị.

B. Were ụkwụ aka nri gị were nnukwu nzọ ụkwụ n'akụkụ, were ikpere aka nri gị banye n'obi gị wee gafere n'aka nri n'otu mmegharị na -aga n'ihu.

C. Ozugbo ụkwụ aka nri gị metụrụ ala, weghachite ikpere gị n'obi gị ma mezuo mgbọ ụkwụ, kụọ ikiri ụkwụ aka nri gị n'akụkụ wee banye n'ime afọ onye iro na -eche echiche (ma ọ bụ agba ma ọ bụrụ na onye ahụ na -eche echiche dị elu. ).

D. Gbada ụkwụ aka nri gị n'ala ka ọ banye n'ọkwá sumo. Nọdụ ala mgbe ị na -arapara n'ahụ. Debe ikpere gị n'elu (ọ bụghị n'ihu) mkpịsị ụkwụ gị.

E. Bilie ka ị na-ebuli ogwe aka gị elu. Dọba n'ikiri ụkwụ gị, na -aga n'ihu na mkpịsị ụkwụ gị. Jiri ụkwụ aka ekpe gị na ụkwụ aka ekpe gị na-awụgharị frog ọzọ. Gaa n'ihu na -atụgharị aka nri gaa n'aka ekpe ruo mgbe ị gụchara nku ume iri n'akụkụ nke ọ bụla na ịwụda 20 nke frog.

Platypus Walks (mmegharị mbinye aka DK)

A. Were aka abụọ jide bọọlụ ọgwụ ma gbatịa aka gị n'elu. Squat na ọdụ ọdụ ka ikpere gị kwekọọ na mkpịsị ụkwụ gị na isi gị na-arapara azụ ka ị nwere ike nweta ya.

B. Debe isi gị ka ị na-aga n'ihu, na-apụ na ikiri ụkwụ ọ bụla.Ọ bụrụ na ịmee mmegharị ahụ nke ọma, isi gị na apata ụkwụ gị ga -agba ọkụ. Gagharịa n'ime ụlọ ahụ n'otu akụkụ wee tụgharịa ma jee azụ azụ. Ọ bụrụ na ọnụ ụlọ gị pere mpe, megharịa gafere ụlọ ahụ otu oge.

Pushups/Knee Tucks na bọọlụ kwụsie ike

A. Malite n'ọnọdụ anọ niile jiri ọkpụkpụ gị na bọọlụ na aka na ụkwụ n'ala. Mee ka ụkwụ gị dị ogologo ma gbatịa ikiri ụkwụ gị n'azụ ụlọ ahụ. Aka gị kwesịrị ịdị n'okpuru ubu gị.

B. Ozugbo i guzobela njikọ aka afọ gị, jiri nwayọọ nwayọọ na-aga n'ihu ruo mgbe ụkwụ gị si n'ala pụta. Gaa n'ihu na -apụ apụ ruo mgbe ihu apata ụkwụ gị ma ọ bụ ikpere gị na -ezu ike n'elu bọọlụ ahụ n'otu ọkwa.

C. Na-ekupụ ume ma jiri nwayọọ nwayọọ gbadaa ikpere gị n'obi gị. Bọọlụ ahụ ga-aga n'ihu ka ikpere gị na-adaba n'okpuru ọkpụkpụ gị na úkwù gị na-ebuli elu n'uko ụlọ.

D. Inhale na gbatịa ụkwụ gị, na-atụgharị bọọlụ ahụ azụ ọnọdụ plank.

Kwụsie ike Ball mkpa

A. Malite site na-anọdụ ala n'ala na ụkwụ ogologo n'ihu gị, azụ ogologo na abdominals aku.

B. Debe ụkwụ gị n'akụkụ ọ bụla nke bọọlụ kwụsiri ike n'ebe kachasị obosara ya, wee tụgharịa mkpịsị ụkwụ gị wee jiri nkwonkwo ụkwụ gị pịnye bọọlụ ahụ maka ọnụ ọgụgụ iri. Hapụ ma megharịa.

C. Mee mkpa pulse, na-amanye otu sekọnd ma ọ bụ abụọ n'usoro ngwa ngwa, iji mepụta mgbanwe.

Ntughari Plank na bọọlụ kwụsie ike

A. Jiri obi ma ọ bụ úkwù gbagbuo ikpere n'ala na bọọlụ mmega ahụ. Daba n'elu ma tinye aka n'elu ala na agbatị agbatị, na -akwado ahụ elu.

B. Ka ị na -edobe ahụ gị ka ọ kwụ ọtọ, jiri aka gị gaa n'ihu na bọọlụ ruo mgbe etinyere apata ụkwụ n'elu bọọlụ. Bue ikpere ala ka ụkwụ wee dị n'elu ikpere. Bugharịa hips ka apata ụkwụ tụgharịa n'elu bọọlụ n'otu akụkụ.

C. Tụgharịa n'akụkụ nke ọzọ wee kwugharịa.

Nkwụsi ike bọọlụ Handoffs

A. Dina n'azụ gị. Tinye bọọlụ kwụsiri ike n'etiti ikpere gị na nsusu gị. Gbatịa ụkwụ gị gaa n'uko ụlọ, na-akpụ angle 90-ogo na ọwa gị. Gbatịa ogwe aka gị n'elu.

B. Debe ọkpụkpụ ọdụ gị n'ebe otubo gị nọ ka ị na -ebuli bọọlụ ahụ elu, na -ebuli ogwe aka gị na ubu gị elu ka ha wee hụ bọọlụ ahụ.

C. Jide bọọlụ n'etiti aka gị. Wepụ bọọlụ n'aka gị. Wetuo aka gị na bọọlụ n'ala n'elu na ụkwụ gị n'ala.

D. Tinyegharịa site na iji ogwe aka gị bulie bọọlụ ma nyefee ya azụ n'ụkwụ gị. Gaa n'ihu na-atụgharị nyefee ya n'ụkwụ gị gaa n'aka na aka na ụkwụ gị ngụkọta nke ugboro 10 ruo 15.

Tugharia Lunges Crossover ka ọ bụrụ akụkụ iku ume

A. Guzo ọtọ n'ebe dị anya n'ubu gị. Jide dumbbell n'aka ọ bụla. Gbatịa ogwe aka gị n'akụkụ gị.

B. Were ụkwụ aka nri gị were nnukwu nzọụkwụ na-aga n'ihu, na-akụ ụkwụ gị n'ọnọdụ elekere iri na otu. Mikpuo ala ruo mgbe apata ụkwụ gị ga-etolite n'akụkụ aka nri. Ka ị na-ehulata ikpere gị, tụgharịa dumbbells na ogwe aka elu gị.

C. Gbatịa ụkwụ gị, welie ikpere aka nri gị wee bubata ya n'obi gị ka ị na-agbada ogwe aka gị. Jiri ụkwụ aka nri gị laghachi azụ, oge a na-adaba n'azụ anụ ahụ gị wee laghachi azụ n'ọnọdụ elekere asatọ. Ka ị na-emikpu n'ime azụ azụ, mechaa curl biceps ọzọ.

D. Tinyegharịa ugboro 15 ruo 20 na ụkwụ aka nri wee gbanwee gaa n'ụkwụ aka ekpe, na-aga n'ihu n'otu elekere ma laghachi n'ọnọdụ elekere ise.

Reverse Ije ije crabs

A. Ị nwere ike icheta nke a na klaasị mgbatị ahụ ụlọ akwụkwọ elementrị. Nọdụ ala n'ala ma kwalite onwe gị na aka na ụkwụ gị, chere ihu n'uko ụlọ. Gaa azụ azụ, jiri aka na ụkwụ gị na-akpụgharị onwe gị.

B. Ozugbo ị rutere mgbidi ma ọ bụ ebe nkwụsị gị, tụgharịa, tụgharịa azụ nshịkọ gaa na mmalite.

Nwụrụ Anwụ Otu Ụkwụ

A. Ijide ogwe ahụ, dumbbells, bọọlụ ọgwụ, ma ọ bụ ọbụlagodi broomstick na ntụtụ, guzoro n'ụkwụ gị n'ubu.

B. Gbada n'ihu, dabere n'úkwù. Mee ka ikpere gị dị nro ma laghachi azụ. Laghachi na ọnọdụ mbido. .

Nnukwu ekele David Kirsch maka ịkekọrịta nke Kate Upton E gosipụtara egwuregwu rụpụta! Maka ozi ndị ọzọ gbasara Kirsch, gaa na webụsaịtị ya.

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