Fumana 'Mele joalo ka NFL Cheerleader

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Na u itokiselitse bolo ea maoto? Nako ea semmuso ea bolo ea maoto ea NFL e qala bosiung bona, 'me ke tsela e fe e ntle ea ho keteka ho feta ho ba sebopehong joalo ka e mong oa batho ba matla ka ho fetisisa lebaleng? Che, ha ke bue ka li-quarterbacks kapa li-receiver (leha li hlile li loketse hantle!). Ke bua ka basomi ba NFL!

Ho feta feela sefahleho se setle se nang le maemo a matle, mafumahali ana a sebopeho se holimo-limo. Bakeng sa tsebo e ka hare ea hore na li-cheerleader tsa NFL li lula li le boemong bo botle hakae, re ile ra qoqa le Kurt Hester, motsamaisi oa ts'ebetso oa TD1, ea sa kang a koetlisa linaleli tsa NFL feela Tim Tebow, Reggie Bush, le LITABA TSA MOSEBETSI: Michael Oher, empa hape le libapali tse 'maloa tsa NFL, ho kenyeletsoa Denver Bronco cheerleader MONGOLI OA TŠEPISANG MOSEBETSI: Kim Hidalgo. Bala ho fumana malebela a hae a mahlano a holimo a ho betla 'mele oa hau joaloka NFL cheerleader!

1. Theoha. Bakeng sa ho fumana glutes, o tlameha ho etsa mehato. Sena se kenyelletsa ho qhekella ha letheka ka mokhabiso o benyang (moo o pepeta khapo ea hau kaholimo ho motsamao) le li-squats (tse ngata tsa 'em) - senotlolo ke ho theoha.

"Hopola, li-glutes li sebelisoa feela karolong e ka tlase ea squat, 'me ha u ntse u phahama, e ba boikoetliso bo matla ba quad," Hester o re. "Botebo ke senotlolo!"

2. E fafatse. Hester o khothaletsa lebelo le phahameng la lebelo ho fokotsa lik'halori, ho fokotsa mafura a 'mele le ho matlafatsa mesifa ea hau.Haeba u sa tsoa qala ho matha, butle-butle u ikemisetse ho eona ka ho matha bekeng ea pele ka boiteko ba karolo ea 75 lekholong, u hatela pele beke e 'ngoe le e 'ngoe hore qetellong u sebetse ho fihlela ho 100 lekholong.

Haeba o sa tsebe hantle hore na o qalelle kae, leka ho ikoetlisa ho tsoa ho Hester: Ithute ka treadmill, o ntse o tsoela pele ho tloha leetong ho ea ho o matha habonolo ho feta metsotso e mehlano. Tlosa mochini o hatakelang litseleng tse lehlakoreng, ebe o beha mochini o hatakelang ka 6.0 ebe o khutlela morao, o sebelisa li-rails tsa letsoho ho ts'ehetsa 'mele oa hau, ebe o matha metsotsoana e 30. Ebe o tloha ebe o phomola metsotsoana e 30. Eketsa lebelo ho 6.5, ebe u hata treadmill metsotsoana e 30. Pheta sena, u eketsa lebelo la hau metsotsoana e meng le e meng e 30, bakeng sa metsotso e 15 ho isa ho e 30, ho latela boemo ba hau ba maemo. U batla ho sebetsa ho tloha 6.0 ho isa 9.0 ka nako ea libeke.

3. Inehela ho mananeo a mane a hora e le 'ngoe ka beke. Li-cheerleader tsa NFL tseo Hester a sebetsang le tsona li na le linako tse maphathaphathe, ho ea le ho khutla mosebetsing, sekolong, ho ikoetlisetsa le liketsahalong tsa papatso. Ho fumana li-bang tse ngata bakeng sa boikoetliso ba bona, ba paka ka bokhutšoaane bo matla le ho feta. Nahana ka thupelo ea bona ka ho etsa bonyane matsatsi a mabeli ka beke a koetliso ea boima. (O ka kopanya le ho bapisa hora e felletseng.)

Hester o re: "Bala hore na u shebella lihora tse kae ka beke u shebella TV, Facebook, Tweet, u lula lebenkeleng la kofi - ke qeta nako e ngata haholo ho Starbucks-le ho phenya marang-rang." "Haeba u fokotsa nako e 'ngoe, u tla makatsoa ke hore na nako e kae e ka bulehang ho ikoetlisa. Ho u ntlafatsa ho etsa hore lefatše la hau le u potolohe le be sebaka se khanyang le se thabileng!"

4. Ja ka nepo le ka nako e nepahetseng. Hester o eletsa li-cheerleader tsa hae tsa NFL ho ja lijo tse nang le protheine e ngata-bonyane ligrama tse 0,8 ho isa ho tse 1,0 ka ponto ea boima ba 'mele-le tlase li-carbs (li-carb tse rarahaneng tsa oats, raese e sootho, quinoa le pasta ea koro e felletseng). O boetse o re ba je ligrama tse ka bang 20 ho isa ho tse 30 tsa fiber ka letsatsi mme ba nahane ka ho nka sehlahisoa se thehiloeng ho CLA joalo ka Ab Cuts se thusang lits'ebetso tsa 'mele tsa ho chesa lik'habohaedreite tse ngata nakong ea thupelo. Nako ea lijo e bohlokoa hape, o re. "Ho bohlokoa ho kenya li-carb tse rarahaneng pele ho koetliso le li-carb tse bonolo hang kamora koetliso ho boloka li-cortisol le insulin li le maemong a nepahetseng."

5. Sututsa. Batho ba bangata ba ea ikoetlisong mme ba ikoetlisa ka tsela e ts'oanang letsatsi le leng le le leng, hangata ba pheta makhetlo a 10 a boikoetliso bo bong le bo bong le ho sebelisa boima bo lekanang hantle. "Sena se etsoa beke le beke, 'me ba ipotsa hore na hobaneng ba sa bone litholoana," Hester o re. "E re ke u fe leseli: Hang ha 'mele o ikamahanya le tšusumetso, ha ho sa na phetoho! U tlameha ho ikitlaetsa ho fumana' mele oo u o lakatsang."

Ke moo u nang le eona! Malebela a mahlano a ho ikoetlisa le ho ja joalo ka cheerleader ea NFL. Re bolelle, na u thabetse sehla sa bolo ea maoto? Na o tla leka efe kapa efe ea malebela aa? Bolella!

Jennipher Walters ke CEO le mothehi-'moho oa liwebosaete tse phetseng hantle tsa FitBottomedGirls.com le FitBottomedMamas.com. Mokoetlisi ea tiisitsoeng, mokhoa oa bophelo le mokoetlisi oa taolo ea boima ba 'mele le morupeli oa boikoetliso ba sehlopha, o boetse o na le MA ho boqolotsi ba litaba ba bophelo bo botle mme o lula a ngola ka lintho tsohle tsa boikoetliso le bophelo bo botle bakeng sa likhatiso tse fapaneng tsa inthanete.

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