Imfihlelo yeDramatic Slim-Down kaKelly Clarkson

Umxholo

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Izinto azinakuba yiyo nayiphi na 'eyomeleleyo' Kelly Clarkson: ingoma entsha, umboniso omtsha weTV, ukhenketho olutsha, isoka elitsha, iinwele ezintsha, ibhodi entsha! Enkosi ngokuziqhelanisa nokuzilolonga kunye nokutya okulawulwa ngenxalenye, amaxesha amabini ophumelele iGrammy kutsha nje ubunzima kwaye ebengenakonwaba ngakumbi.

Iyintoni imfihlelo yesimilo sakhe esincinci? Siye sathetha nomqeqeshi wobuqu we-powerhouse ngasemva kwefab figure kaClarkson, uNora James, ukuba sithethe ngazo zonke izinto zokuba sempilweni.

UBUME: Kuhle kakhulu ukunxibelelana nawe! Ukuqala, unexesha elingakanani usebenza noKelly, kwaye zithini iinjongo zakhe zokuba sempilweni?

UNora James (NJ): Ndihlale noKelly iinyanga ezintlanu. Wayefuna nje ukubuyela esimeni kwaye azive kamnandi. Xa usendleleni, ngamanye amaxesha uxakeke kangangokuba umthambo ayingombono wakho ngaphandle kokuba ukhona umntu oza kukukhumbuza kwaye asebenze nawe. Okufuneka ukwenze kukujonga uKelly kwaye ubona iziphumo. Injongo yayikukumnceda ukuba afumane umkhondo ngokutya kunye nokuzilolonga, kwaye ndiyakholelwa ukuba kwiinyanga ezintlanu ukusebenza nathi senze umsebenzi omkhulu! Akuzange kubekho usukelo oluthile lokunciphisa ubunzima. Wayefuna amandla angakumbi nokuba sempilweni.

UBUME: Ukhangeleka emangalisa, ngendlela! Ngaba ungasinika ukuqonda malunga nokuba akwazi njani ukubuyela esimweni, ukunciphisa umzimba, kunye nokugcina ngempumelelo?

NJ: Ukhangeleka emhle! Ndiziva ndingumqeqeshi kunye nomthengi kufuneka akulungele ukusebenza kunye ngamaxesha amabi okulungela ngenxa yokuba kunzima ekuqaleni ukufumana ingqondo nomzimba wakho ufuna ukusebenzisana notshintsho. Umxhasi wakho kufuneka akuthembele kwaye akulungele ukwenza utshintsho lwenene kwindlela yokuphila! Yitya ukutya okufanelekileyo kwaye usebenzise umthambo. Umsebenzi onzima kodwa kufanelekile. Leyo kuphela kwendlela yokuyigcina ivaliwe.

UBUME: Ke loluphi uhlobo lomsebenzi owenzileyo?

NJ: Ukuzilolonga kwethu kwakwahluka suku ngalunye. Ndihlala ndikruqukile sisenza imithambo efanayo endala xa ndiqeqesha, ndiyathanda ukugcina abathengi bam bezibuza ukuba yintoni elandelayo. Ndikhuliswe malunga namanqindi ngoko ke isoloko iyinxalenye yokuzilolonga. Amandla amaninzi e-cardio. Akukho nto ibhetele njengokuva izihlunu zisebenza kwaye ukubetha kwentliziyo yakho kuhamba ngokungathi usanda kuphuma kwi-treadmill! Iyamangalisa indlela indibaniselwano efanelekileyo yokuzilolonga enokutshintsha ngokupheleleyo inkangeleko yakho.

UBUME: UKelly unocwangciso oluxakekileyo! Kukangaphi akwazi ukusebenza?

NJ: Saqalisa ukwenza iyure ngosuku saza saya kwiiyure ezimbini ngosuku, kuba sasisazi ukuba ucwangciso lwakhe lwaluza kuba matasatasa. Siza kubaleka okanye sinyuke ngokuzilolonga. Ndandisendleleni kunye naye kukhenketho lwakhe lokuqala kulo nyaka, emva koko sasiseCalifornia ngelixa wayesebenza Iidayethi. Ke ndihamba naye ndincedisile ukuya kuthi ga kwinqanaba lokuba ndikwazi ukuba nohlobo oluthile lwenkqubo yokuseta.

UBUME: Ngaba unayo kuye nakuphi na ukutya okhethekileyo? Sasiyintoni isidlo sakusasa esiqhelekileyo, isidlo sasemini kunye nesangokuhlwa?

NJ: Andikholelwa kwizidlo. Ndiyakholelwa ekubeni sempilweni! Ndandineziqhamo ezininzi, imifuno, amandongomane akrwada ahlukahlukeneyo, kunye nembewu esoloko ikhona. Isidlo sakusasa (kuxhomekeke kumhla) iya kuba yi-omelet emhlophe yeqanda enesipinatshi kunye nesosi eshushu, okanye i-oatmeal eneziqhamo kunye nesilayi sesonka sengqolowa. Isidlo sasemini yayiyisaladi elungileyo kwaye yayisoloko inenkuku okanye intlanzi. Ukuba ufumene izinyo eliswiti, ebeya kufumana idizethi encinci. Phakathi kokutya, singaba nesiqwenga sesiqhamo kunye namantongomane alishumi aluhlaza. Isidlo sangokuhlwa sasiyintlanzi eyosiweyo kunye nequinoa ngemifuno exutywe kuyo. Lo ngumzekelo nje omncinci.

UBUME: Sonke siphila ubomi obuxakeke ngolu hlobo, kwaye kunokuba nzima kakhulu ukugcina nemithambo yethu yomthambo. Lithini ingcebiso yakho kuthi kuthi abangenathoni yexesha lokusebenza?

NJ: Ingcebiso yam endinokuyinika nabani na ozama ukuba sempilweni kukujonga ukutya njengeyeza lokunyanga isigulo, hayi ukondla iimvakalelo okanye isithukuthezi. Nyanga umthambo njengenxalenye yomsebenzi wakho… ngaphandle komsebenzi awunakuphila, kwaye ngaphandle kwempilo yakho awunakuba nawo umsebenzi ekugqibeleni. vumelana nokutya okunempilo kunye nokuzilolonga. Oku kufanele ukuba kube yindlela yakho yokuphila. Sukuba noxinzelelo malunga nalo kwaye ungafiki kwisikali yonke imihla. Ngaphezulu kwako konke musa ukuphulukana nobunzima bomntu, kuba loo mntu unokungasoloko ekhona ... yenzele wena!

UBUME: Yeyiphi eyona nto inkulu oyifundileyo ekuqeqesheni bonke abathengi bakho kule minyaka idlulileyo?

NJ: Inye kuphela into endiyifundileyo kunye nabo bonke abathengi bam kukuba wonke umntu unexesha lokuzilolonga. Ulawulo lwexesha ngundoqo. Umntu unokuchitha ixesha elingakumbi esebenza exakekile kodwa engaxakekanga ngokwenene. Umntu unokukuxelela indlela axakeke ngayo kwaye ngelo xesha ebenokwenza umthambo opheleleyo. Kuya kufuneka wazi ukuba Ubaluleke kakhulu! Ngoko thatha ixesha LAKHO!

Ke ngoku ukuba uthembisa ukuthatha ixesha elininzi kuni, jonga isampulu kaKelly Clarkson's Workout kwiphepha elilandelayo ukuze uqalise! Umbulelo okhethekileyo kuNora James ngokwabelana. Lungiselela ukubila-lona lukhuni!

I-Kelly Clarkson yoBunzima-bokuPhulukana nomsebenzi

Uya kuyidinga: Umathi wokuzilolonga, ibhegi yamanqindi, iiglavu zamanqindi, ibhola yamayeza, ibhotile yamanzi

Ingaba isebenza kanjani: Isampulu kaKelly Clarkson yokuzilolonga kufuneka yenziwe iseti ephezulu, kungabikho kuphumla phakathi kokuhamba. Ngomthambo ngamnye, zityhale kumda kwaye wenze okuninzi kangangoko unako. Khumbula ukusebenzisa ifomu elungileyo ngalo lonke ixesha. Xa ifom ilahlekile, uyazi ukuba wenze ngokwaneleyo.

1. Ibhola yePushup Isandla ngesandla:

Thatha iplank, okanye pushup, indawo phantsi. Roll ibhola yeyeza ngaphantsi kwesinye isandla esinye isandla siphumle phantsi. Yehla ezantsi kwi-push up de uzive uxinezeleka kumacala omabini esifubeni sakho. Qinisekisa ukuba awuthambeki amagxa akho. Kuya kufuneka ubandakanye umxholo wakho ukuze ungazinzisi kwiziko lakho.

Ukusuka emazantsi e-pushup yakho, cofa ubuye umva kwindawo yokuqala. Bamba isekhondi enye epheleleyo phezulu, uze utshintshe ibhola uye kwesinye isandla uphinde wehle kwakhona. Phinda.

Gqibezela kangangoko unako, kodwa ungabi ngaphantsi kwama-25.

2. Abanyuki beentaba

Yiza kwindawo yokuma izandla kunye namadolo phantsi kunye neenzwane zakho zikhombe kumgangatho. Izandla zakho kufuneka zibe ngaphambi kancinci kwamagxa akho. Yiza nonyawo lwakho lwasekhohlo phambili kwaye ulubeke phantsi phantsi kwesifuba sakho. Idolo kunye nomlenze wakho ugobile kwaye ithanga lakho libhekise esifubeni sakho. Phakamisa idolo lasekunene emhlabeni, wenze umlenze wasekunene uthi nkqo kwaye womelele.

Gcina izandla zakho ziqinile emhlabeni, gxuma ukuze utshintshe izikhundla zomlenze. Zombini iinyawo ziwushiya umhlaba njengoko uqhuba idolo lasekunene phambili kwaye ufikelela kumlenze wakho wasekhohlo ngasemva. Ngoku umlenze wakho wasekhohlo wande ngokupheleleyo emva kwakho kwaye idolo lakho lasekunene kunye ne-hip igobile ngonyawo lwakho lwasekunene phantsi.

Gcwalisa kangangoko unako, kodwa kungabi ngaphantsi kwama-50.

3. Uphambene 8 Lunges

Yima ngeenyawo malunga nobubanzi bamagxa ngokuhlukana. Bamba ibhola yeyeza phambi kwakho ngeengqiniba ezigobe malunga nama-90 degrees. Nyathela phambili ngonyawo lwakho lwasekhohlo kwindawo yokuma. Ukusuka kumzimba wakho, jika umzimba wakho ongasentla uye ngasekhohlo. Emva koko, fikelela kwicala lakho lasekhohlo ngeengalo zakho zolule-njengokungathi ulandelela "8" emoyeni. Nyathela phambili ngonyawo oluchaseneyo ngelixa ujikela kwelinye icala.

Gqibezela i-25 reps.

4. Tsiba ii squats

Yima nkqo kwaye ugobe amadolo kancinci, kodwa qiniseka ukuba umqolo wakho uthi nkqo. Ngaphantsi kwe-squat, ugcine umlenze wakho, ubuyele ngqo, kwaye intloko yakho ibheke phambili. Gxumela phezulu kwangoko. Finyelela phezulu phezulu kangangoko unako ngezandla zakho njengoko iinyawo zakho zishiya umgangatho. Umhlaba ukwindawo enye oqale kuyo. Jika iingalo zakho emva kwaye uphinde inyathelo lesibini.

Gqibezela kangangoko unako, kodwa ungabi ngaphantsi kwama-25.

5. Umdlalo wamanqindi weCardio Burst

Beka iiglavu zakho zomdlalo wamanqindi kwaye wenze uthotho lweehaksi kwingxowa yokuhluza, utshintshe ingalo nganye ngapha nangapha. Ukuqhubela phambili ngakumbi, tshintsha ngamagwegwe aphindwe kabini okanye kathathu kwicala ngalinye. Ukuba awunayo iiglavu okanye ibhegi, yenza nje intshukumo ngokungathi ubunayo.

Ibhokisi ngokukhawuleza kangangoko unako imizuzu emi-3.

6. Ii-squats ngee-Jumping Jacks

Qala ngokutsiba kwindawo yejack ngeengalo ezithe nkqo ngentla kwentloko yakho kunye nemilenze kunye. Tsibela ngaphandle kwindawo ye-squat ngelixa kwangaxeshanye uzisa iingalo zakho ngqo emacaleni akho. Iingalo zakho zangaphambili ziya kubetha imilenze yakho. Qinisekisa ukuba ubunzima bakho bukwizithende zakho kwaye amadolo akho awadluli kwiinzwane zakho. Emva koko tsiba ubuyele kwindawo yokuqala. Khumbula ukugcina inqanawa yakho itsaliwe kumqolo wakho.

Gcwalisa i-25 reps.

7. Cima iBhodi

Fumana indawo yokuhlala uphethe ibhola yeyeza ezandleni zombini. Qinisekisa ukuba ufumana iziko lakho lokulinganisela uze uphakamise iinyawo zakho phantsi

ukuze ulungelelanise kwiimpundu zakho. Bamba ibhola yeyeza phambi kwakho ngeengalo ezithe nkqo. Jika itsoba ngasekhohlo kwaye uye ngasekunene, ufikelele kwaye utyale ibhola yeyeza phantsi kwicala ngalinye.

Zalisa kangangoko unakho ngaphandle kokophula ifom.

8. Umdlalo wamanqindi we-Cardio Burst

Ibhokisi eminye imizuzu emithathu, emva koko uphumle kwaye ubuyele ekuqaleni komthambo ukuze ugqibezele iiseti ezi-3 ukuya kwezi-5 zizonke.

Ngolwazi oluthe kratya kuNora James, jonga iwebhusayithi yakhe kwaye unxibelelane naye kwi-Twitter. Unokufikelela kuye nge-imeyile [email protected].

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