ʻO ka 5 mau hoʻoikaika kino holoʻokoʻa ʻo Carrie Underwood i hoʻohiki ʻia e, e like me kāna mea aʻo

Anter

• ʻO ke kaumaha o ke kino no ka lele ʻana
• Holoi Lunges
• Nā Lālani Hoʻopiʻi
• ʻO Biceps Curls
• Ke ea aʻe nei ka wāwae
• Nānā no

Ua hana pū ʻo Carrie Underwood me kāna kumu aʻo, ʻo Eve Overland no nā makahiki he ʻumi. Hui pū lākou e hana i nā hoʻomaʻamaʻa no ka hāmeʻa hoʻoikaika kino o Underwood, Fit52, a loaʻa ʻo Overland i ka mea mele ma ke ʻano kiʻekiʻe no nā hana. (E hoʻomanaʻo i ka wā i kū ai lāua ʻelua e hoʻomaʻamaʻa i nā mea hoʻohilahila ma ka ʻoihana pūnaewele?)

Inā paha ʻo Underwood ma ke alanui no kāna huakaʻi a i ʻole ke kau ʻana ma ka home me kona ʻohana, ʻōlelo ʻo Overland e loaʻa mau ana ka manawa no ka neʻe ʻana o ka makuahine o ʻelua. "ʻO kahi o kāna mau leka nui hiki iā ʻoe ke hana i nā wahi āpau; hiki i kou home i kou keʻena hoʻoikaika kino, no laila kaomi ʻo ia iā ia ke hiki. Inā ʻo ia ma ke kahua pāʻani me kāna mau keiki, hana pū ʻo ia i nā huki, e kau ana piʻi ka wāwae, a hoʻokaʻawale ka Bulgarian i nā mea hana. He ikaika a puni ʻo Carrie, "wahi a Overland. Kinohi ma kahi hanana BodyArmor. ʻO ka duo ka mea makemake nui i ka brand, a ʻo Underwood, i kēia manawa he waha ʻōlelo no ka mea inu haʻuki, makemake i nā ʻono ʻono a BodyArmor no kahi hana ma hope o ka hoʻomaʻamaʻa, e like me kāna kumu.

I kēia mau lā, ʻōlelo ʻo Overland ʻo ka noʻonoʻo ʻo "all movement counts" o Underwood i alakaʻi iā ia e hoʻopaʻa i nā hana maʻamau, hoʻāʻo a ʻoiaʻiʻo - e noʻonoʻo: squats, deadlifts, overhead presses, push-ups, a me nā lālani. "Ke hoʻomau nei mākou i ka hana ʻana a me ka holomua ʻana a hoʻomaka mākou i waho a i waho o nā pae rep, a me ka manawa ma lalo o ka ʻāʻī, e pili ana i kāna mau pahuhopu," wahi a Overland. Hoʻokahi ala e hoʻonui ai ʻo Overland i ka manawa ma lalo o ka pilikia? Pākuʻi ʻo ia i nā pulse i nā neʻe e like me nā lunges a me nā squats a i ʻole ka hoʻolōʻihi ʻana i nā neʻe e like me nā lālani a me nā kaomi. E kāwili pū ka duo i kekahi manawa i nā haʻalulu wā kiʻekiʻe, i kekahi manawa ma ka treadmill, hoʻohui ka mea hoʻomaʻamaʻa. (E ho'āʻo i kēia haʻuki holo HIIT he 20 mau minuke e kūkulu i ka wikiwiki i loko o ʻehā pule.)

I ka wā e pili ana i ka mālama ʻana i ka ikaika o ke kino holoʻokoʻa, hilinaʻi ʻo Underwood i ʻelima mau hele-i ka hoʻoikaika kino, e like me kāna mea aʻo. Ma lalo iho nei, wehewehe ʻo Overland i kēlā me kēia hoʻomaʻamaʻa a pehea e hana hou ai i ka home.

ʻO ke kaumaha o ke kino no ka lele ʻana

Ua ʻōlelo ʻo Overland makemake ʻo ia i ka hoʻokomo ʻana i nā neʻe pahū i kāna mau hoʻomaʻamaʻa me Underwood i mea e hoʻomau ai ka neʻe ʻana o ka mea mele. Me keia kino kaumaha squat (e hana i 10 ea squats) i loko o ka tuck lele (hana 10 o keia ma hope iho) neʻe, "oe triggering okoa muscle fibers, a me ka hana i ka ikaika, agility, mana, a me ka mana," wahi a Overland. Hoʻomaopopo ka mea hoʻomaʻamaʻa hiki iā ʻoe ke hoʻohālikelike i kēia hana ʻoiai ke hāpai nei ʻoe i nā kaupaona kaumaha: Hana i kahi set o nā barbell squats, kau i ke kaumaha i lalo, a laila hele pono i kahi o nā squats ea a lele paha i nā squats. Inā ʻoe e ʻimi nei i ka ikaika hou aʻe, e hoʻonui i ka kaumaha i kāu pahu barbell; inā ʻoe e manaʻolana e hoʻomaikaʻi i ka hoʻomanawanui, ʻoki i ka hoʻomaha a hoʻomau i ka neʻe, e ʻōlelo ʻo Overland. (Pili: 10 Power Plyometric Leg Exercises Pono ʻoe e hoʻomaka e hana)

Holoi Lunges

ʻO nā squats a me nā lunges - a me nā ʻano like ʻole i hiki iā ʻoe ke hana i kēlā me kēia ʻano hoʻoikaika - he hana hoʻoikaika wāwae na Underwood, wahi a Overland. Makemake nui ka mea mele i ka hele wāwae ʻana no ka mea hiki iā ʻoe ke hana maʻalahi iā ʻoe ke kuke ʻana i ka meaʻai a i ʻole ke nānā ʻana i ka TV, hoʻohui ka mea aʻo. ʻO ka hoʻomaʻamaʻa hana, hiki iā ʻoe ke hana me ka ʻole a i ʻole ke kaupaona ʻana, kūkulu i ka ikaika o ke kino haʻahaʻa a hoʻomaikaʻi i ke kaulike, wahi a Overland.

Nā Lālani Hoʻopiʻi

Hoʻopiʻi kēia neʻe i ke kūpaʻa koʻikoʻi ma ka hana anti-rotation (ʻo ia hoʻi kou hiki ke hana i kēlā me kēia lālani me ka ʻole o ka hoʻohuli ʻana i kou kino), wahi a Overland. ʻO ka pahuhopu ka mālama ʻana i ka pūhaka a me ka ʻūhā e like me ka hiki ke hāpai ʻoe i hoʻokahi lima i ka manawa no ka lālani, wehewehe ʻo ia. E hana pū ʻoe i ke kua a me nā poʻohiwi me kēia hoʻomaʻamaʻa, hoʻohui i ka mea hoʻomaʻamaʻa, hāʻawi iā ʻoe i 360 degere o ka ikaika o luna.

ʻO Biceps Curls

E hana ʻo Underwood i nā curl biceps i kēlā me kēia manawa hiki iā ia, wahi a Overland. Inā ʻike ka mea mele i nā mea kaupaona, e ʻohi paha ʻo ia iā lākou a hoʻomaka wale i ka wili, wahi a Overland. Inā he mau mea kaupaona kāu ma ka home - a i ʻole kekahi mau hue waina - e hoʻomaka i ka ʻōwili ʻana iā lākou a hiki i kou poʻohiwi a hiki i kou manaʻo ʻana i kēlā wela, wahi a Overland. Hoʻonui kēia neʻe i ka ikaika holoʻokoʻa no kou mau lima, e ʻōlelo ana i ka mea hoʻomaʻamaʻa, e ʻoi aku ka maʻalahi o ka lawe ʻana i nā mea kūʻai, nā keiki, a i ʻole nā ​​​​mea ʻē aʻe āu e ʻai ai. (E pili pū ana: ʻO ka hoʻomaʻamaʻa Biceps hiki iā ʻoe ke hana me ka ʻole o ka nui o nā Dumbbells)

Ke ea aʻe nei ka wāwae

ʻO kekahi o nā hana hoʻoulu punahele a Underwood, ʻo ka hāpai ʻana i ka wāwae ka maikaʻi ke hoʻokō ʻia ma ke keʻena haʻuki, ma ke kahua pāʻani, a i ʻole me kahi pā huki paʻa i ka home, wahi a Overland. Akā inā ʻoe e hana ana me ka ʻole o kahi e kau ai, ʻōlelo ka mea aʻo e moe wale ma ka papahele a e hoʻokiʻekiʻe i nā wāwae e puhi i kou ʻōpū.

Nānā no