Pehea ʻo Elizabeth Banks e kū ai i ke ʻano o kā Kamepiula-Hoʻomākaukau

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ʻO ka uʻi Blonde ʻo Elizabeth Banks kekahi mea hana keaka i hiki ʻole ke hōʻeha ʻia, inā ma ka pale nui a i ʻole ka ʻulaʻula. Me nā kūlana kū hou i loko Nā Pāʻani Pōloli, Kanaka ma luna o kahi Ledge, a He aha ka mea e manaʻo ai ke manaʻo ʻoe i kāna kiʻi ʻoniʻoni hou loa, Kanaka Like me makou, ʻO Banks ke akamai e like me kona nani!

Me ke kino ikaika, wiwi, a me ka leo, ʻaʻohe nīnau e hiki i ke kaikamahine aloha ke hoʻohauʻoli i kekahi kuleana-a ʻaʻahu paha! Pehea ʻo ia e noho ai i ke ʻano kupaianaha? Ua kamaʻilio mākou me kāna mea hoʻomaʻamaʻa pilikino maikaʻi, ʻo Joselynne Boschen o Alpha Sport, e ʻaihue i kāna mau ʻōlelo huna noho paʻa.

"Ua hoʻopōmaikaʻi maoli ʻia ʻo Elizabeth i ka genetically, a loaʻa iā ia ka ikaika weliweli loa. Makemake ʻo ia e hana!" Wahi a Boschen. "ʻO ka hoʻoikaika kino kona ʻano nohona. ʻO ia ka maʻalahi o ka mālama ʻana ke noho ʻoe ma luna o ka hoʻomaʻamaʻa a me ke olakino e like me ia."

ʻO Banks, ka mea i hana pū me Boschen no ʻelima mau makahiki, hoʻomaʻamaʻa ʻo ia i ʻekolu lā o ka pule no hoʻokahi hola i ka manawa ʻo ia ma Los Angeles. Hoʻopili pū lākou i ka hoʻomaʻamaʻa agility hana (nā ʻāpana no ka Nike Training Club i hui pū me kāna hale hauʻoli) no ka hui pū ʻana o ka cardio, nā paona manuahi, nā pōpō lāʻau lapaʻau, plyometrics, a me TRX hoʻomaʻamaʻa. He paʻakikī nā hana, akā ʻaʻole like.

"He mea nui ia e hoʻololi ia i kēlā me kēia lā. ʻAʻohe mea ʻono hou aʻe iaʻu-a i ʻole ʻo Elizabeth-ma mua o ka mea like i nā manawa he nui. Inā hiki iā ʻoe ke lawe iā waho a hui pū i kāu mau hana me nā mea e like me ka holoholo, ʻoi aku ka maikaʻi!" ia nei.

Ua hauʻoli mākou i ka haʻi ʻana mai o Boschen i kekahi o nā hana hoʻomaʻamaʻa a Bank me mākou! E nānā iā ia ma ka ʻaoʻao aʻe i mākaukau ʻoe no kāu pili kokoke, ʻoiai ke manaʻo ʻole ʻoe.

ʻO ka hoʻomaʻamaʻa Elizabeth Banks

Pono ʻoe: He moena hoʻomaʻamaʻa, ʻōmole wai, a me kekahi mau mele maikaʻi i hiki iā ʻoe ke hoʻoluliluli i kēia!

Nā kikoʻī hana: Hoʻopiha i nā hoʻonohonoho 3 o ka helu i kau ʻia o nā mākaʻi no kēlā me kēia hoʻoikaika kino e kiʻi i kou kino āpau i ke ʻano top top.

1. Papa Pili

E hoʻomaka ana ma kahi kūlana plank i hoʻololi ʻia ma kou mau lima. E hoʻokuʻu i kou kaumaha i mua e lawe i kou auwae ma luna o kou manamana lima, e ʻae i kou manamana wāwae e ʻōwili i luna. E noho palahalaha e like me kou hiki, e ho'okomo i kou po'o e huki hou i kou kino i kou mau ku'eku'e wāwae i kahi ho'omaka.

E hoʻi i hope no 15 reps.

2. Sumo Squat ʻAoʻao Crunch

E kiʻi i kahi kūlana squat, akā me kāu manamana wāwae i huli iki aʻe, nā lima ma hope o kou poʻo. E kuʻekuʻe i lalo me ke kaumaha ma kou mau kuʻekuʻe wāwae, e hoʻokuʻu i kāu waiwai pio ma waena o kou mau kuli. I kou hoʻi ʻana i ke kū ʻana, e hoʻohuli i ke kuli hoʻokahi i ka kuʻe lima hoʻokahi ma ke kuʻi ʻana i kou mau obliques.

E hoʻololi mau a hiki i ka 20 reps.

3. Nā Pushups ʻīlio iho

Mai kahi ʻīlio i lalo, hele wāwae i kou mau lima kokoke i kou mau wāwae, kūlou i kou mau kuli, a hiki i kou pūhaka a hiki i ke kaupaku ke kaomi ʻoe i ka pahu i nā ʻūhā. Ke paʻa nei i kēia kūlana, kūlou kou mau kuʻekuʻe i nā ʻaoʻao a kāomi i ka piko o kou poʻo i ka papahele. E kaomi hope i ke kūlana hoʻomaka.

Hoʻopau i 20 reps.

Inā makemake ʻoe i kōkua, e nīnau i kēia wikiō.

4. Noho Hamstring

E kuhi i kahi "dips" a i ʻole ke alahaka me kou manamana lima e kū pono ana i mua ke kaulike ʻoe ma kou kuʻekuʻe wāwae. E hoʻolōʻihi i ka wāwae ʻākau i waho i laina nā kuli. E hoʻoneʻe wale i kou pūhaka, e koli i waena o kou mau lima a laila i ka lani. Inā ʻike ʻia kou hamstring me he mea lā e haehae ana, ua pololei kāu hana!

Hoʻopau i 20 reps ma kēlā me kēia ʻaoʻao.

5. Abs Roll Up

Moe i kou kua (mai manaʻo ʻoe e hoʻomaha ana!) A lawe i kou mau kuli i kou umauma a ʻōwili ʻoe i luna o kou poʻohiwi. Ke hoʻohana nei i kahi manawa liʻiliʻi akā ʻo ka hapanui o kou abs, e holo i mua a kau i nā wāwae ʻelua i ka papahele e piʻi i kahi kū. Ke kūpaʻa ʻoe me ke kaumaha ma kēlā me kēia wāwae, e hoʻohui i kahi hop, a hiki i ka lani.

Manaʻo kōkua: E hoʻokuʻu pono i kou mau kuʻekuʻe wāwae ʻelua i ka papahele ma kēlā ʻaoʻao kēia ʻaoʻao o kou puʻu ma ke ala i luna a i lalo.

Hoʻopau i 15 reps.

6. Holo Lunges

E hoʻomaka i ke kūlana lunge me kou wāwae'ākau i mua, e hōʻoiaʻiʻole he 90-degree degree ko kēlā me kēia wāwae. E lele pololei i luna i ka lewa, e kāpae pono i kēlā me kēia wāwae. ʻOiai i ka lewa, e hoʻololi i nā wāwae i uka me ka wāwae ʻē aʻe (hema) i mua i kāu lunge ʻoki pono.

E hana hou a makemake ʻoe e uē… a i ʻole a paʻi ʻoe i 20 reps.

No ka ʻike hou aku ma Joselynne Boschen, e nānā i kāna pūnaewele a hoʻopili iā ia ma o Facebook a i ʻole Twitter.

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