Iimfihlo zikaKatharine McPhee eziShushu-zoMzimba

Umxholo

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UKatharine McPhee wothuswa ngokupheleleyo kwikhaphethi ebomvu kwi-2013 Golden Globe Awards. Masithi nje Smash Inkwenkwezi yajonga, kuhle, ukutyumza! Ukudanyaza umlenze othile onzulu (kunye ne-cleavage), umlingisi oneminyaka engama-28 ubudala wade wenza URyan Seacrest ndathula.

Ngelixa uMcPhee ngokuqinisekileyo ejongeka ngathi unomtsalane kwaye kufanelekile kubonakale kulula, kuyahlaziya ukuva ukuba usebenza nzima kuyo! Simlandele umqeqeshi wakhe, u-Oscar Smith, ukuba athethe ngezinye zeemfihlo zika Kat zokunciphisa umzimba. Funda ngokusebenza kwakhe okulungele ikhaphethi ebomvu kunye nokunye!

UBUME: Okokuqala, yintoni ifilosofi yakho yokomelela komzimba kwaye ubaqeqesha njani abathengi bakho?

U-Oscar Smith (OS): Nokuba yeyiphi na esebenzayo! Ndihlala ndisithi yenza into eyahlukileyo yonke imihla. Iphambanisa umzimba. Kulula kakhulu ukudikwa kukuhamba kwesiqhelo. Ndiyenzile le minyaka ingama-25, ke ndizama ukuyidibanisa kwaye ndenze iiyantlukwano ezahlukeneyo ndisebenzisa imvelaphi yam kunye nejimnastics, ukusefa, kunye neMuay Thai-luqeqesho oluninzi lwamandla kunye nomsebenzi ophambili.

UBUME: Luluphi usukelo awayenalo uKatharine xa niqala ukusebenza kunye?

OS: UKatharine unaloo ntombazana intle, yomeleleyo, yaseMelika-kumnyango olandelayo. Uninzi lwabanye abathengi bam zii-supermodels ezivela kwiindawo andikwazi nokuzibiza! Bade kwaye ngokwendalo babhityile kwaye babhityile. UKatharine unolwakhiwo lweembaleki, kodwa kulula ukufumana izihlunu kunye nokunyuka. Wayefuna nje ukuphulukana nobunzima obuncinci, anciphise amathanga akhe, kwaye ade abe sexier. Ukwenza oko, ndihlala ndixuba inkqubo yakhe kunye noqeqesho lwamandla, i-cardio, kunye nee-reps eziphezulu, emva koko ndiphosa i-core.

UBUME: Ewe, ngokuqinisekileyo ukhangeleka emangalisa! Kunjani ukusebenza naye?

OS: Unendlela yokuziphatha ephambeneyo. Uya kwiipesenti ezili-110 ngalo lonke ixesha. Akayeki. Nokuba ngumculo okanye ngumboniso wakhe, uhlala ehamba. Eyona nto inzima kuye kukufumana ixesha lokuzilolonga, kodwa uyayenza. Uneeyure eziphambeneyo, uphila ubomi obuxakekileyo, kodwa uyafaneleka. Uqhelene neso santya ngoko kufuneka ndihambisane naye!

UBUME: Uzilolonga kangaphi kwaye ixesha elingakanani?

OS: Ndimbona kathathu ukuya kahlanu ngeveki, kuxhomekeka kucwangciso. Uqeqesha nam eNew York, ihlala iyure kunye nemizuzu eli-15, kodwa umndilili iyure.

UBUME: Wonke umntu uthetha ngendlela ajonge ngayo iGolden Globes. Ngaba uye waqinisa ukusebenza kwakhe ukulungiselela umsitho omkhulu?

OS: Ngokuqinisekileyo siwukhabe undoqo. Uyithiyile ukuyenza, kodwa womelele kuyo! Ubhetyebhetye kakhulu ngemvelaphi yakhe yomdaniso. Uyamangalisa nakwi-kickboxing. Senze itoni yokukhabela indlu engqukuva, ukukhaba, ukubetha ibhegi. Emva koko sasitsiba intambo, sibaleke izinyuko, senze i-sprints, i-squats, imiphunga, imilenze yokwandisa, kunye nokukhaba ngokuthe ngqo ngeentsimbi zamaqakala. Uthanda ukubandakanya umdaniso kwindlela yakhe yesiqhelo kuba ufumana amandla amaninzi kumculo! Eyona nto ihlekisayo kukuba emva kokuba eqalise ukusebenza nam, wathi "Andizange ndibe nale migca ecaleni kwesisu sam ngaphambili-oku kuyamangalisa!" Wenza wonke umsebenzi onzima. Uhlala kwinqanaba kwaye uyaziqhayisa ngokujonga kakuhle.

UBUME: Njani ngokutya? Udla ntoni uKatharine?

OS: Ndihlala ndisithi yi-50 yepesenti yokuzilolonga, i-50 yepesenti yokutya, kwaye ukuba awuboni iziphumo kwiinyanga ezimbini ukuya kwezintathu, wenza into engalunganga. Akanakutya kwemifuno, kodwa ubukhulu becala kukho imifuno emininzi, iziqhamo, amandongomane, akukho nto inzima kakhulu. Ezinye iinkukhu ezibhityileyo kunye nentlanzi, kodwa hayi ii-carbs ezininzi.

Sasifa ukufumana iinkcukacha malunga noko uKatharine akwenzayo ngexesha lokusebenza kwakhe, ngoko uSmith wabelana ngesicwangciso sokubulala kwiphepha elilandelayo. Isilumkiso esincinci: Inamandla kakhulu, kodwa ukuba uyilungele, iya kuba nayo ujonge ukutshitshisa ngaphandle kwexesha!

Yiya kwiphepha elilandelayo ukuze ufumane ukuzilolonga ngokupheleleyo

UKatharine McPhee's Umzimba wonke wokuSebenza

Ingaba isebenza kanjani: Yenza isiqhelo esipheleleyo ngaphandle kokuphumla phakathi kokuhamba. Yinto enzima kodwa siyayithanda!

Uya kudinga: I-Treadmill, imithambo yokuzivocavoca, intambo yokutsiba, izitepsi, i-dumbbells, ibhendi yokumelana, umatshini we-Jacobs's Ladder cardio.

Shushubeza: Qala ngemizuzu emi-3 ukuya kwezi-4 yokufudumeza kwitreadmill. Hamba ngejubane le-4.0, u-5.0 uthambekele. Emva koko, zolule imizuzu embalwa ukubetha onke amaqela amakhulu emisipha.

ABS

Ukunyuswa kwemilenze: I-15 reps

Isikere sikhaba: Imizuzwana engama-30

Amadolo esifubeni: 15 reps

Ukuhlala kwembethi-manqindi: 15 reps

Hlala, ukuma phezulu: 15 reps

V-ups: I-15 reps

IMILENZE

Ukukhaba ngqo: I-15 reps

Oojack abaxhumayo: Imizuzwana engama-30

Izikwere ezinzulu: Imizuzwana engama-30

Izinyuko: Imizuzu emi-3 phezulu, imizuzu emi-3 ezantsi

PHUMLA

Imizuzwana eyi-15

Imiphunga: Imizuzu eyi-1 eneengalo ngaphezulu kwentloko, umzuzu omnye neengalo ecaleni kwakho

Iisquats: Yenza oku ngodonga imizuzwana engama-30

Iiprinta: I-Sprint kwi-treadmill kwi-9.0 isantya semizuzu emi-2.5

PHUMULA

Imizuzwana engama-30

UMZIMBA OPHEZULU

Bamba izibini zeedumbbells (5 lbs.)

Izandiso zeetriki: 15 reps

Iinyanda: I-15 reps

Imithombo yeendaba yezomkhosi: 15 reps

Ukunyuswa emva kwexesha: 15 reps

Ukuphusha usenyuka: Ngamadolo akho 15 reps

Intambo yokutsiba: 3 imizuzu

Phinda lo mzimba uphezulu-umzimba ngamaxesha ama-3, uze uqhubele phambili kwimilenze emininzi kunye ne-cardio.

IKHADI

Ileli kaYakobi: 3 imizuzu

Umatshini wokunyathela: Hamba nge-10.0 uthambekele kwisantya se-4.0 imizuzu emi-3

Ileli kaYakobi: 3 imizuzu

Iplanga: 1 umzuzu

Ukuphusha usenyuka: I-5 reps kwizwane zakho

Umatshini wokunyathela: Ukubaleka imizuzu emi-3 ngesantya esingu-6.0, akukho ukuthobela

Iplanga: Umzuzu omnye

Intambo yokutsiba: 3 imizuzu

YOLULA

Qikelela ukuba? Ugqibile!

Enkosi kakhulu kuOscar Smith ngokwabelana ngokusebenza kukaKatharine McPhee! Ngolwazi oluthe kratya ngoSmith, ndwendwela iwebhusayithi yakhe, uFacebook, okanye uTwitter.

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