ʻO ka mea huna iā Kelly Clarkson's Dramatic Slim-Down

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ʻAʻole hiki ke lilo i mea 'ikaika' no Kelly Clarkson: mele hou, hōʻike TV hou, huakaʻi hou, hoa kāne hou, lauoho hou, kino hou! Mahalo i kahi papa hana hoʻoikaika ikaika a me nā papaʻai e kaohi ʻia e ka hapa, ua hoʻokahe ka mea lanakila ʻo Grammy manawa ʻelua i ke kaumaha a ʻaʻole hiki ke hauʻoli.

He aha ka mea huna i kāna silhouette slimmer? Ua kamaʻilio mākou me ka mea hoʻomaʻamaʻa pilikino ma hope o kā Clarkson mea hana kiʻi, ʻo Nora James, e kamaʻilio e pili ana i nā mea hoʻoikaika kino āpau.

LIKE LIKE LIKE No laila maikaʻi e launa pū me ʻoe! E hoʻomaka, pehea ka lōʻihi o kāu hana pū ʻana me Kelly, a he aha kāna mau pahuhopu hoʻoikaika kino?

Nora James (NJ): Ua noho au me Kelly no ʻelima mahina. Ua makemake wale ʻo ia e hoʻi i kona kino a maikaʻi. Ke hele nei ʻoe ma ke ala, hana ʻoe i kekahi manawa i ka hana nui ʻole ʻo ka hoʻoikaika i kāu mea nui ke ʻole kahi mea ma laila e hoʻomanaʻo iā ʻoe a hana pū me ʻoe. ʻO nā mea āu e hana ai ka nānā ʻana iā Kelly a ʻike ʻoe i nā hopena. ʻO ka pahuhopu ke kōkua iā ia e hele i ke ala me ka ʻai ʻana a me ka hoʻoikaika kino, a manaʻo wau me nā mahina ʻelima e hana pū me mākou i hana nui i kahi hana. ʻAʻole i loaʻa kekahi mau pahuhopu hoʻemi kaumaha. Makemake ʻo ia i ka ikehu hou a me ke olakino.

LIKE LIKE LIKE He mea kupanaha kona nana, ma ke ala! Hiki iā ʻoe ke hāʻawi mai iā mākou i ka ʻike pehea i hiki ai iā ia ke hoʻi hou i kona kino, hoʻemi i ke kaumaha, a mālama pono iā ia?

NJ: Nani ʻo ia ke nānā aku! ʻIke wau i kahi mea hoʻomaʻamaʻa a me kahi mea kūʻai aku e mākaukau e hana pū i loko o nā manawa paʻakikī o ke kūleʻa no ka mea paʻakikī i ka manawa mua e kiʻi i kou noʻonoʻo a me kou kino e hui pū me ka loli. Pono kāu mea kūʻai aku e hilinaʻi iā ʻoe a mākaukau e hana i kahi loli maoli o ka nohona! ʻAi pono a hoʻoikaika kino. He hana paʻakikī akā kūpono ia. ʻO ia wale nō ke ala e pale aku ai.

LIKE LIKE LIKE No laila he aha ke ʻano o nā haʻawina āu i hana ai?

NJ: Ua ʻokoʻa kā mākou hana i kēlā me kēia lā. Luhi wau i ka hana i ka hana kahiko e like me ia ke hoʻomaʻamaʻa wau, makemake wau e noʻonoʻo i kaʻu mau mea kūʻai aku he aha ka mea aʻe. Ua hānai ʻia wau a puni ka mokomoko no laila ʻo ia ka ʻāpana o ka hoʻoikaika mau. Nui ka ikaika cardio. ʻAʻohe mea i ʻoi aku ka maikaʻi ma mua o ka manaʻo ʻana e hana nāʻiʻo a me ke kuʻi o kou puʻuwai me he mea lā ua iho wale ʻoe mai ka papa hana. He mea kupaianaha pehea e hiki ai i ka hui hoʻomaʻamaʻa kūpono ke hoʻololi i kou helehelena.

LIKE LIKE LIKE He papa hana paʻa ʻo Kelly! ʻEhia mau manawa i hiki iā ia ke hana?

NJ: Hoʻomaka mākou e hana i hoʻokahi hola i kēlā me kēia lā a laila hele mākou i ʻelua mau hola i ka lā, no ka mea ʻike mākou e holo nui ana kāna papa kuhikuhi. E holo a holoholo paha mākou me ka hoʻoikaika kino. Aia wau ma ke alanui me ia i kāna huakaʻi mua i kēia makahiki, a laila aia mākou i Kaleponi ʻoiai ʻo ia e hana ana Nā Duet. No laila ua kōkua wau i ka hele ʻana me ia a hiki i ka hiki ke loaʻa i kahi ʻano papahana hoʻomaʻamaʻa.

LIKE LIKE LIKE Ua loaʻa iā ʻoe ma kekahi meaʻai kūikawā? He aha ka ʻaina kakahiaka maʻamau, ka ʻaina awakea, a me ka ʻaina ahiahi?

NJ: ʻAʻole wau piliwi i ka papaʻai. Pili wale wau i ke olakino! Nui kaʻu mau huaʻai, nā lau, nā hua ʻai maka, a me nā ʻanoʻano ma ka lima. ʻO ka ʻaina kakahiaka (e pili ana i ka lā) he omelet keʻokeʻo hua manu me ka spinach a me ka ʻuala wela, a i ʻole ka oatmeal me nā huaʻai a me kahi ʻāpana berena piha. ʻO ka Lunch kahi salakeke maikaʻi a loaʻa mau ka moa a iʻa i loko. Inā loaʻa iā ia kahi niho ʻono, loaʻa iā ia kahi meaʻai liʻiliʻi. Ma waena o ka ʻai ʻana, loaʻa iā mākou kahi ʻāpana hua me kahi 10 mau hua maka. ʻO ka ʻaina ahiahi he iʻa ʻala a me ka quinoa me nā mea kanu i hui pū ʻia. He laʻana liʻiliʻi wale nō kēia.

LIKE LIKE LIKE Alakaʻi mākou a pau i nā ola paʻahana, a hiki i ka paʻakikī ke hoʻomau i kā mākou papa hana hoʻoikaika kino. He aha kāu ʻōlelo aʻoaʻo no mākou a i ʻole he ton o ka manawa e holo pono ai?

NJ: ʻO kaʻu ʻōlelo aʻoi maikaʻi loa hiki iaʻu ke hāʻawi aku i kēlā me kēia e hoʻāʻo nei e olakino e nānā i ka meaʻai e like me ka lāʻau e hoʻōla ai i kahi maʻi, ʻaʻole e hānai i ka naʻau a i ʻole ka luhi. E mālama i ka hoʻoikaika kino e like me kāna ʻāpana o kāu ʻoihana… me ka ʻole o kahi hana ʻaʻole hiki iā ʻoe ke ola, a me kou olakino ʻaʻole hiki iā ʻoe ke loaʻa kahi hana. E kūpaʻa me ka ʻai a me ka hoʻoikaika kino. Pono kēia e lilo i kou nohona. Mai hoʻokaumaha e pili ana iā ia a mai hele i ka pālākiō i kēlā me kēia lā. Ma luna o nā mea āpau mai lilo i kaupaona no kekahi, no ka mea ʻaʻole ma laila mau kekahi ... hana iā ʻoe!

LIKE LIKE LIKE He aha nā mea nui āu i aʻo ai mai ka hoʻomaʻamaʻa ʻana i kāu mea kūʻai aku i nā makahiki i hala aku nei?

NJ: ʻO kahi mea nui aʻu i aʻo ai me kaʻu mau mea kūʻai aku a pau he manawa kēlā me kēia e hoʻoikaika kino. ʻO ka hoʻokele manawa ke kī. Hiki i ke kanaka ke hoʻolōʻihi i ka manawa ma ka hana ʻana akā ʻaʻole paʻa maoli. Hiki i ke kanaka ke haʻi iā ʻoe i ko lākou luhi a i loko o ia manawa hiki iā lākou ke hana i kahi hoʻomaʻamaʻa piha. E ʻike ʻoe he mea nui ʻoe! No laila e hoʻolōʻihi i ka manawa iā ʻUOU!

No laila ke hoʻohiki nei ʻoe e lawe i kahi manawa hou nāu, e nānā i kahi laʻana o kā Kelly Clarkson hana ma ka ʻaoʻao aʻe e hoʻomaka ai. Mahalo nui iā Nora James no ke kaʻana like ʻana. E hoʻomākaukau e hou i ka hou-ʻo kēia kahi mea paʻakikī!

ʻO ka hoʻomaʻamaʻa hoʻemi kaumaha ʻo Kelly Clarkson

Pono ʻoe: He moena hoʻoikaika kino, ʻeke mokomoko, mīkina lima mokomoko, kinipōpō lāʻau, ʻōmole wai

Pehea e holo ai: Pono e hana ʻia kēia haʻawina hoʻomaʻamaʻa ʻo Kelly Clarkson ma ke ʻano he super set, me ka liʻiliʻi a hoʻomaha ʻole ma waena o kēlā me kēia neʻe. Me kēlā me kēia hoʻoikaika kino, kaomi iā ʻoe iho i ka palena a hana i nā mea āpau i hiki. E hoʻomanaʻo e hoʻohana mau i ka palapala maikaʻi. Ke nalo ka pepa, ʻike ʻoe ua lawa kāu hana.

1. Paʻi kinipōpō lima i ka lima:

Lawe i kahi papa, a i ʻole ka pushup, ke kūlana ma ka papahele. E ʻōwili i ka pōpō lāʻau ma lalo o kekahi lima me kekahi lima e kau ana ma ka papahele. E hoʻohaʻahaʻa i lalo i kahi pushup a hiki i ka wā e ʻike ai ʻoe i ka ʻeha ma nā ʻaoʻao ʻelua o kou umauma. E hōʻoia ʻaʻole e hili i kou poʻohiwi. Pono ʻoe e hoʻopili i kāu kumu e mālama ai i ka holo ʻana ma waena o kāu kikowaena.

Mai ka lalo o kāu pahu kaomi, kaomi i luna i kahi e hoʻomaka ai. Paʻa no hoʻokahi kekona piha ma ka piko, a laila kuapo i ke kinipōpō i kekahi lima a hele hou i lalo. E hana hou.

Hoʻopiha i nā mea he nui āu e hiki ai, akā ʻaʻole i emi iho ma mua o 25.

2. Piʻi mauna

E hele mai i kahi lima a me nā kuli ma ka papahele me kou manamana wāwae e kuhikuhi ana i ka papahele. Pono kou mau lima ma mua o kou poʻohiwi. E lawe i kou wāwae hema i mua a kau i ka papahele ma lalo o kou umauma. Kulou kou kuli a me kou uha a aia kou uha i kou umauma. E hāpai i kou kuli ʻākau mai ka honua, e hana ana i kou wāwae ʻākau a pololei.

Ke kau paʻa nei i kou mau lima ma ka honua, lele e hoʻololi i nā kūlana wāwae. Haʻalele nā ​​wāwae ʻelua i ka honua ke hoʻokuʻi ʻoe i kou kuli ʻākau i mua a hiki i kou wāwae hema i hope. I kēia manawa ua kīloi nui ʻia kou wāwae hema ma hope ou a kūlou kou kuli ʻākau a me kou pūhaka me kou wāwae ʻākau ma ka papahele.

Hoʻopiha i nā mea he nui āu e hiki ai, akā ʻaʻole i emi iho ma mua o 50.

3. Pupuu 8 Lunges

E kū me nā wāwae e pili ana i ka laulā poʻohiwi. E paʻa i kahi kinipōpō lāʻau i mua ou me nā kuʻekuʻe i kūlou ma kahi o 90 kekelē. E neʻe i mua me kou wāwae hema i kahi kūlana lunge. Mai kou kino, e wili i kou kino luna a ka hema. A laila, e hele ma kou ʻaoʻao hema me kou mau lima e kīkoʻo ana me he mea lā e ʻimi ana ʻoe i kahi "8" i ka lewa. E neʻe i mua me ka wāwae ʻeā a ke wili nei ʻoe i kekahi ʻaoʻao.

Hoʻopau i 25 reps.

4. Lele Squats

E kū pololei i luna a kukuli iki i kou mau kuli, akā e mālama pono i ka pololei o kou kua. E hoʻohaʻahaʻa i loko o kahi squat, e hoʻihoʻi i kou pūhaka i hope, hoʻi pololei, a ke alo i mua i mua. Lele koke i luna. E piʻi i luna e like me ke kiʻekiʻe me kou mau lima i kou mau wāwae e haʻalele i ka papahele. E hoʻopaʻa i ke kūlana hoʻokahi āu i hoʻomaka ai. E hoʻihoʻi i kou mau lima a hana hou i ka lua.

Hoʻopiha i nā mea hiki iā ʻoe, akā ʻaʻole emi ma lalo o 25.

5. Mokomoko Cardio Burst

E kau i kou mau mīkina lima mokomoko a hana i nā ʻano lou i loko o kahi ʻeke kuʻi, e hoʻololi i kēlā me kēia lima i hope a i waho. No ka mea ʻoi aku ka holomua, e hoʻololi me nā lou pālua a ʻekolu paha ma kēlā me kēia ʻaoʻao. Inā ʻaʻohe ou mīkina lima a ʻeke paha, e hana wale i nā neʻe me he mea lā iā ʻoe.

ʻO ka pahu e like me ka wikiwiki i hiki iā ʻoe no 3 mau minuke.

6. Nā Squats me nā Jack Lele

E hoʻomaka i ke kūlana lele lele me nā lima pololei ma luna o kou poʻo a me nā wāwae. E lele i waho i kahi kūlana squat ʻoiai e lawe pololei i kou mau lima i lalo i kou mau ʻaoʻao. E pā kou mau lima i kou mau wāwae. E hōʻoia i kou kaumaha ma kou mau kuʻekuʻe wāwae a ʻaʻole e hele kou mau kuli ma luna o kou manamana wāwae. A laila e lele hou i luna i ke kūlana hoʻomaka. E hoʻomanaʻo e huki i kou neʻekau i kou iwi kuamoʻo.

Hoʻopiha 25 reps.

7. Holoi i ka Papa

ʻO Get ka noho ʻana i luna e paʻa ana i ka pōpō lāʻau ma nā lima ʻelua. E ʻike pono i kāu kikowaena o ke kaulike a laila e hāpai i kou mau wāwae mai ka papahele

no laila ke kaupaona nei ʻoe ma kou ʻāʻī. E paʻa i ka pōpō lāʻau i mua ou me nā lima pololei. E wili i ka lama ma ka hema a ma ka ʻākau, e hōʻea a kanu i ka pōpō lāʻau ma ka papahele ma kēlā me kēia ʻaoʻao.

Hoʻopiha i nā mea āpau i hiki me ka ʻole o ka haʻihaʻi pepa.

8. Pahu Cardio Pahu

Box no ʻekolu mau minuke hou, a laila hoʻomaha a hoʻi i ka hoʻomaka o ka hoʻolālā e hoʻopau i ka huina o 3 a 5 set.

No ka ʻike hou aku e pili ana iā Nora James, e nānā i kāna pūnaewele a hui pū me ia ma Twitter. Hiki iā ʻoe ke kiʻi iā ia ma o ka leka uila ma [email protected].

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