E kiʻi iā Rihanna's Rock-Hard Abs me kēia hana

Anter

• Nānā no

Rihanna he mele wela kekahi. Ua kapa ʻia ʻo ia ʻo ke kiʻi kiʻi kiʻi kūʻai maikaʻi loa o nā manawa a pau-mahalo i ka 47.5 miliona mau hoʻoiho o kāna mau hits-ʻo ka wahine mele sexy kekahi mea hoʻokūkū kiʻekiʻe no "Album of the Year" ma ka Grammy Awards o kēia makahiki.

Akā ʻaʻole ʻike ka nani Barbadian pehea e lūlū ai i kahi kahua, haʻalulu ʻo ia i ka bikini pū kekahi. ʻAʻohe malihini e hōʻike i ka ʻili, ʻo ka loaʻa ʻana o kēlā ʻōpū a paʻa pono ka hana.

ʻO ia kahi e hele mai ai kahi loea hoʻoikaika kino extraordinaire Ary Nuñez; ua hoʻomaʻamaʻa ikaika ʻo ia i ka mea pena kiʻi no ʻaneʻane mau makahiki ʻehā. "Kūleʻa mākou i nā mākala nui, a hana mākou i hoʻokahi tone o nā hana hou ʻana," wahi a Nuñez.

Hoʻolaʻa ʻia ʻo Rihanna i kāna mau hoʻomaʻamaʻa ʻoiai ʻo ia kāna ʻoihana mele. "ʻO ka hana ʻana me kahi mea pena kiʻi e like me Rihanna he mau koi ʻokoʻa ko ka nui," i ʻōlelo ʻo Nuñez. "Hoʻomaʻamaʻa mākou ke mākaukau ʻo ia ... ʻoiai mākou ma ke ala a ʻo 2 i ke kakahiaka. Kāhea wau iā 24/7 me ia."

ʻO Nuñez, ka mea i hana pū me nā helu o nā celebs a me nā mea ʻaleʻale ʻoihana (ʻo ia ka kick-but Nike i kākoʻo ʻia e ka mea hoʻokūkū iā ia iho), hoʻomaʻamaʻa iā Rihanna me ka hoʻohana ʻana i kahi hui o ka martial arts, ka hulahula ʻana, a me nā kalisthenics.

"Pili loa ʻo Rihanna i kona kino. Ua hana ʻo ia ma mua no ka mea he ʻāpana o kāna kuleana, akā i kēia manawa ua hana ʻo ia no ka mea aloha ʻo ia iā ia!" Wahi a Nuñez.

Hana pū ka mea hoʻomaʻamaʻa loea me ka mea mele e hōʻoia ʻo ia e hoʻoulu i kona kino me ka mea e pono ai ʻoiai ke huakaʻi a i ʻole ka hoʻonohonoho. "ʻOi aku ka nui o ka hānai ʻana iā ia e hana," wahi a Nuñez. "Nui ʻo ia i ka protein-aloha ʻo ia iā ia."

Ke hiki mai i ka papaʻai Rihanna, hoʻolaha ʻo Nuñez i ka hoʻohui pono ʻana i ka meaʻai. "ʻAʻole pono ʻoe e kāwili i nā starches me ka protein no ka mea aia kekahi enzyme e kū nei no ka hana ʻana i nā starches, a me kahi enzyme e kū nei no ka hana ʻana o nā protein-a ʻaʻole lākou e launa," wahi a Nuñez.

"Hiki iā ʻoe ke noʻonoʻo i ka hakakā ʻana o kekahi mau enzyme i loko o kou ʻōpū? E lanakila ana kekahi a noho. Inā he starch, lilo ia i glucose-maikaʻi ʻole. Inā he protein, huli ia i ka momona-maikaʻi ʻole."

ʻO kahi pāʻina maʻamau no ka mōʻī wahine aliʻi hou o ke ao kikohoʻe? "ʻO ka iʻa me ka salakeke a i ʻole nā ​​mea ʻai," wahi a Nuñez.

No laila ʻoiai ʻaʻole hiki iā mākou a pau ke hoʻolele i kahi kahua e like me Rihanna, hiki iā mākou ke loaʻa i kāna abs-paʻakikī! Ua hauʻoli mākou i ka manawa o Nuñez i kaʻanalike ai i kekahi o kā RiRi abs hana pū me mākou (manaʻo wau 'ua ʻike mākou i ke aloha' me kēia maʻamau, btw!) E nānā ma ka ʻaoʻao aʻe.

Pono ʻoe: He moena hoʻoikaika kino, kekahi mau mele Rihanna wela, a me ka mana kaikamahine nui!

Noho-Up Kūlana piha

E hoʻomaka me kou kua i ka papahele me kou mau kuʻekuʻe paʻa, ka laulā o ka poʻohiwi. Ke alakaʻi nei me kou umauma i ke kaupaku, e hoʻohana i ka iwi kuamoʻo ʻoiai aia ia i ke kūlike ʻole. Holo a puni i kou umauma a ke hōʻea ʻoe i kou mau kuli, hoʻolōʻihi i kou mau lima i luna a pololei i luna. Pono kou poʻohiwi e kau pono ma luna o kou hiʻupuʻu.

Hoʻopiha i ka 32 reps.

Nā Noho Noho me nā Rotso Torso:

Moe i kou kua me kou kuʻekuʻe wāwae ʻākau e kau ana ma kou kuli hema. Kau ʻia kou lima ʻākau i ka papahele a i ka ʻaoʻao. Ke waiho nei ka poʻohiwi ʻākau i lalo, hāwele i ka poʻohiwi hema a hiki i ke kuli ʻākau. E hana hou me nā lālā ʻē aʻe.

Hoʻopiha i 32 reps ma kēlā me kēia ʻaoʻao.

Paʻa paʻa:

E hoʻomaka i ke kūlana plank me kou mau forearms a me kou manamana wāwae ma ka papahele. E mālama pololei a paʻa i kou kino a i kou kino i kahi laina pololei mai nā pepeiao a i nā manamana wāwae me ka ʻole o ka piko a me ke kūlou ʻana. Hoʻomaha kou poʻo a pono ʻoe e nānā i ka papahele.

E paʻa i kēia kūlana no 32 kekona, e hana hou i 3 manawa.

Papa Hana:

Mai ke kūlana plank, e lawe i kou lima ʻākau, e hāpai iā ia mai ka papahele a hoʻokele iā ʻoe iho (i mua a i hope) e like me ka paʻi ʻana i ka papahele. E noʻonoʻo e pili ana i ke kuʻekuʻe lima i kekahi mea ma hope ou.

Hoʻopiha i 32 reps ma kēlā me kēia ʻaoʻao. E manaʻoʻiʻo iā mākou, e luhi ʻoe.

Rotator Roman

Kū i kahi kāʻei lio, me kou mau wāwae i kūlike i kahi kūlana squat ākea me kou pā kua. Lawe i kou mau lima a hāpai i kou kuʻekuʻe i ke kiʻekiʻe poʻohiwi. E hoʻohuli hema a ʻākau, ʻākau a hema.

Hana i kēia a hiki i ka wā e hana ana ʻoe i ka hou nui!

No ka hoʻomaʻamaʻa hou aku iā Ary Nuñez nui, e hoʻoiho i ka Nike Training Club (NTC) App mai iTunes (ʻaʻohe kumu, manuahi ia!). "Kupaianaha nā hoʻoikaika kino ʻana a pau, a loaʻa iā ʻoe nā kiʻi āpau pū kekahi," wahi a Nuñez. "ʻO ka nui o nā minuke āu e hana ai, ʻo ka nui o nā hana maʻamau e hiki ai iā ʻoe ke wehe-a he ʻeke ʻeleʻele wau!"

Hāʻawi ʻo Kristen Aldridge i kāna ʻike moʻomeheu pop iā Yahoo! ma ke ʻano he mea hoʻokipa o "omg! ANEI." Ke loaʻa nei nā miliona o nā hits i kēlā me kēia lā, ʻo ka papahana nūhou leʻaleʻa kaulana i kēlā me kēia lā kekahi o nā mea i nānā nui ʻia ma ka pūnaewele. Ma ke ʻano he mea kākau moʻolelo leʻaleʻa, loea moʻomeheu pop, mea ʻona a me nā mea aloha i nā mea āpau āpau, ʻo ia ka mea nāna i hoʻokumu i positivelycelebrity.com a ua hoʻōlapa iho nei i kāna lālani hoʻoweliweli ponoʻī a me ka polokalamu uila. E hui pū me Kristen e kamaʻilio i nā mea kaulana a pau ma o Twitter a me Facebook, a i ʻole e kipa i kāna pūnaewele kūhelu.

Nānā no