Pehea e loaʻa ai iā Lean, nā wāwae wāwae e like me Carrie Underwood

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ʻAʻole he nīnau no ka ʻāina cutie Carrie Underwood Loaʻa iā ia kekahi mau paipu kupaianaha, akā loaʻa paha iā ia kekahi o nā lālā maikaʻi loa i loko o ka biz.

A inā ʻaʻole ʻoe i ʻike i kāna uhi album hou, e hoʻomākaukau Puhi ʻia-e pili palapala. Me nā pāʻani nani e like me ia, ʻo wai ka mea hiki ke hoʻohewa iā ia no ka makemake e hōʻike aku iā lākou! He mea weliweli loa kona mau wāwae, loaʻa iā lākou kahi ʻaoʻao punahele Facebook, a he kanaka ʻakaʻaka ʻāina Blake Shelton Manaʻo kekahi e lanakila lākou i kā lākou CMA Award (ʻae mākou!).

No laila ʻo ka nīnau, he aha ka hana a Underwood e haʻuki ai i nā koʻokoʻo i kālai maikaʻi ʻia? Ua kamaʻilio mākou me ka mea hoʻomaʻamaʻa powerhouse ʻo Tony Greco (nāna i hana pū me Underwood a me kāna kāne kāne Mike Fisher i Ottawa i ka wā i hala, ʻoiai e pāʻani ana ʻo Fisher no nā Senators) a hoʻokahi mea i maopopo leʻa: hāʻawi ʻia ka nani blond i ka papaʻai olakino a me ka hoʻolālā hoʻoikaika kino maʻamau.

"ʻIke loa ʻo Carrie i ka honua o ke olakino, a hana nui ʻo ia i nā hoʻolālā iā ia iho," wahi a Greco. "He nohona maoli ia nona. Loaʻa iā ia nā mea hoʻomaʻamaʻa ma Los Angeles a me Nashville a ua ʻike ʻia e lawe pū kekahi ma ke ala me ia e huakaʻi huakaʻi ana. Ma kahi o ka ʻai ʻana i waho, e hoʻopiha ʻo ia i kāna pahu hau me nā greens olakino mai ka mea hou. hale kūʻai. "

No ka loaʻa ʻana o ka ikaika, ʻona, wīwī hoʻi e like me Underwood's, hōʻike ʻo Greco i kahi o nā lunges, squats, stepups, a me nā manamana wāwae i hui pū ʻia me ka papaʻai kaulike o nā protein, carbs, a me nā momona.

"E loaʻa kahi protein i ka nui o ka poho o kou lima, 2 kīʻaha o nā mea kanu ʻōmaʻomaʻo, a me ka piha lima o nā ʻalemona, nā nati macadamia, a me nā walnuts me kēlā me kēia pāʻina," ʻōlelo aʻo ʻo Greco.

Akā me ka hoʻolaʻa ʻana o Underwood i ka ʻai olakino, ʻae ʻia ka hoʻopunipuni, ma ka liʻiliʻi i kēlā me kēia manawa i kekahi manawa.

"Maopopo loa!" Wahi a Helene. "E loaʻa wale ia ma mua o ke awakea no laila e hāʻawi i kou kino i ka manawa kūpono e puhi i nā calorie keu."

I kēia manawa, hoʻi i kēlā mau lunges, squats, stepups a me nā manamana wāwae manamana! Hāʻawi ʻo Greco iā mākou i nā deets ma ke ʻano hoʻomaʻamaʻa wāwae sexy āna i hāʻawi ai i kāna mau mea kūʻai kaulana (he paʻakikī akā pono ia!). E hele i ka ʻaoʻao aʻe e kiʻi i ka papa hana superstar a nānā i ke wikiō hoʻoikaika wāwae wāwae o Victoria's Secret no ka nui o ka ʻūhā a me ka toning.

Hoʻomaʻamaʻa kaulana no nā wāwae wīwī

Pono ʻoe: Moena hoʻoikaika kino, dumbbells māmā, ʻanuʻu, kinipōpō lāʻau lapaʻau.

Pehea e hana ai: ʻO ka hana maʻamau o ke kino haʻahaʻa o Greco e hui pū i nā ʻano hoʻomaʻamaʻa hui e hana i nā wāwae a me ka ʻūhā. Wahi a Greco, hoʻomaka ʻoe e ʻike i nā hopena ma ka liʻiliʻi o ʻekolu pule.

"E ʻike ʻoe i ka paʻa o kou mau wāwae a hoʻomaka e ʻike i ke symmetry, nā laina," i ʻōlelo ʻo ia. "He mea nui ka papa Genetics i ka papa, akā e ʻoi aku ka uha o kou mau ʻūhā a e wehewehe hou ʻia nā keiki bipi."

Hana i kēia mau hoʻomaʻamaʻa i ʻekolu mau lā i ka pule, a laila hoʻohui i ka cardio kaulike e like me ka jogging māmā, ka holo ʻana, a i ʻole ka paikikala ʻana no 30 mau minuke i kahi holo mau i kāu mau lā hoʻomaha.

Hoʻomehana: Hoʻomaka i ka papa hana me kahi hoʻomehana maʻamau o nā lung maʻamau, hoʻokuʻu i nā lung, hoʻokaʻawale i nā lung, lele i nā lung, a hoʻokuʻu i nā squats e hoʻonui i ka puʻuwai a hoʻomehana i ke kino.

Haʻawina 1: Bulgarian Lunge

E hoʻomaka ma ke kū ʻana ma kahi o 3 kapuaʻi i mua o ke keʻena (kou kua i ka pahu), e paʻa ana nā kaupaona māmā i kēlā me kēia lima. E kau i kou wāwae ʻākau ma luna o ka noho, e hoʻopaʻa pololei i kou wāwae hema i ke kūlike me kou kino luna.

E iho mālie, e like me ka lunge maʻamau, e hoʻomanaʻo nei e waiho i kou kuli hema ma hope o kou wāwae hema (ʻo ka hohonu o kāu pahuhopu kahi kahi o kou wāwae hema i kahi kūlou kūlou 90 kekelē). E paʻa no 2 kekona, a laila e hoʻolōʻihi i kou wāwae hema a hoʻi i kahi kūlana mua.

Manaʻo kōkua: No ka ho'āʻo maoli i ke kumu a loaʻa i kēlā mau laina wāwae maikaʻi, e hoʻohana wale i hoʻokahi dumbbell a hoʻoneʻe i kou lima ma luna o ke kuli mua, i hope a i waho ke hana ʻoe i ka lunge.

Hoʻopau 8-12 reps.

Hana 2:Nā ʻanuʻu

E hoʻomaka ma ke kū ʻana i mua o kahi ʻanuʻu a i ʻole ala ala (8-12 ʻīniha ke kiʻekiʻe) i mua i mua. E kau i kou wāwae ʻākau i waenakonu o ka ʻanuʻu a piʻi i luna i kou kaulike ʻana i kou kino no 1-2 kekona ma ka wāwae ʻākau. Pono kou wāwae hema ma hope o kou kino e kōkua i ka hoʻokūpaʻa i kou kaumaha ke hoʻololi nei. E iho i lalo me kou wāwae hema a hoʻomau i ka iho me kāu ʻākau.

E piʻi i luna a i lalo i kēlā me kēia wāwae no 30 kekona a 1 minuke.

Manaʻo kōkua: E hoʻonui i ka paʻakikī o kēia neʻe ʻana ma ka lele ʻana ma mua o ka heʻe ʻana, ka hoʻokuke ʻana i ka wāwae mua.

Haʻawina 3: Pākuʻi wāwae

E kau i kou wāwae ʻākau ma kāu ʻanuʻu ma kahi kihi 90-degere. Kaomi ma o kou kuʻekuʻe wāwae ʻākau e kū i luna i ka ʻanuʻu a kāomi i kou manamana lima hema i ka ʻanuʻu a hoʻi mai i lalo. E hana hou ma ka wāwae ʻē aʻe, i hope a i waho no 30 kekona a i 1 minuke.

Manaʻo kōkua: E hana i nā kaomi manamana me ka pōpō lāʻau no nā hopena hope loa. I kahi kūpikipiki lohi, e paʻa i ka pōpō ma hope ou ʻoiai ʻoe e kaomi i ke keʻehi me kou manamana wāwae.

Haʻawina 4:Skater Lunge

Hana i kahi lunge hoʻohuli me kou wāwae hope ma kahi kihi. Lele i ka ʻaoʻao a lawe i ka wāwae ʻē aʻe ma hope ou, e paʻi wale i kou manamana wāwae i ka honua. Lele koke i kahi ʻaoʻao ʻē aʻe a hoʻomau i ka hoʻololi ʻana, hoʻololi i kou kaupaona mai kekahi wāwae i kekahi. Hana i kēia no 30 kekona i 1 minuke.

No nā ʻōlelo aʻoaʻo hou aʻe mai Tony Greco, e nānā i kāna pūnaewele a hāhai iā ia ma Twitter!

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