Yadda Ake Samun Lean Jiki, Sexy kamar Carrie Underwood

Wadatacce

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Babu tambaya kasar cutie Carrie Underwood tana da wasu bututu masu ban mamaki, amma tana iya samun wasu mafi kyawun gaɓoɓi a cikin biz ɗin ma.

Kuma idan ba ku ga sabon murfin kundin nata ba tukuna, ku kasance cikin shiri An Hura-a zahiri. Tare da kwazazzabo gams kamar haka, wa zai iya zarge ta don son nuna su! Ƙafarta tana da ban tsoro, har ma suna da shafin fan na Facebook, kuma mutum mai ban dariya ƙasar Blake Shelton da zarar an ba da shawarar su lashe lambar yabo ta CMA (mun yarda!).

Don haka tambaya ita ce, menene Underwood yake yi don yin wasanni irin wannan sifa mai sassaƙaƙƙiya? Mun yi magana da mai horar da wutar lantarki Tony Greco (wanda ya yi aiki tare da duka Underwood da mai kula da ita Mike Fisher a Ottawa a baya, yayin da Fisher ke wasa don Sanatoci) kuma abu ɗaya tabbatacce ne: Kyawun farin gashi ya himmatu ga ingantaccen abinci mai gina jiki da tsarin motsa jiki na yau da kullun.

"Carrie tana da masaniya sosai a duniyar lafiya, kuma tana yin motsa jiki da yawa," in ji Greco. "Haƙiƙa salon rayuwa ce a gare ta. A halin yanzu tana da masu horarwa a duka biyun Los Angeles da Nashville kuma har ma an san ta ɗauki ɗaya a hanya tare da ita yayin balaguro. Maimakon ta ci abinci, za ta adana firijinta da lafiyayyun ganye daga sabo. store."

Don samun ƙarfi, sexy, ƙwanƙwasa ƙafafu kamar Underwood's, Greco yana ba da shawarar jerin lunges, squats, stepups, da taps ɗin yatsan hannu haɗe tare da daidaitaccen abinci na furotin, carbohydrates, da mai.

"Ka sami furotin mai girman girman tafin hannunka, kofuna 2 na kayan lambu masu kore, da ɗimbin almonds, macadamia goro, ko gyada tare da kowane abinci," Greco ya ba da shawara.

Amma tare da yadda Underwood ya sadaukar da kansa ga cin abinci mai lafiya, an yarda yin ha'inci, aƙalla kowane lokaci?

"Tabbas!" Greco ya ce. "Sai kawai kafin tsakar rana don haka yana ba jikin ku isasshen lokaci don ƙona karin adadin kuzari."

Yanzu, koma wa waɗanda lunges, squats, stepups da kuma yatsun kafa! Greco ya ba mu deets a kan wasan motsa jiki na sexy wanda yake ba duk abokan cinikin sa na murna (yana da wahala amma yana da ƙima!). Je zuwa shafi na gaba don samun babban aikin yau da kullun kuma kalli bidiyon motsa jiki na Victoria's Secret don ƙarin cinya da butt.

Kalmar Shahararriyar Mawaƙa don Lean, Kafaffun Sexy

Za ku buƙaci: Tabarmar motsa jiki, dumbbells mai haske, mataki, ƙwallon magani.

Yadda yake aiki: Ayyukan Greco na ƙananan jikin mutum yana haɗar da jerin abubuwan motsa jiki don yin aiki da kafafu da gindi. A cewar Greco, za ku fara ganin sakamako cikin ƙasa da makonni uku.

"Za ku ji ƙuntatawa a ƙafafunku kuma za ku fara ganin daidaituwa, layin," in ji shi. "Kabilar halitta tana taka rawa ba shakka, amma cinyoyinku za su yi siriri kuma an ba da ƙarin sanayya."

Yi waɗannan darussan kwana uku a mako, sannan ƙara a cikin matsakaiciyar cardio kamar tseren haske, gudu, ko keke na mintuna 30 a cikin kwanciyar hankali a ranakun kashe ku.

Dumama: Fara aikin yau da kullun tare da ɗumbin sauƙaƙan huhu na huhu, sauke huhu, rarrabuwar huhu, tsalle tsalle huhu, da jujjuyawa don samun bugun zuciya da ɗumi jiki.

Darasi na 1: Bulgarian Lunge

Fara da tsayawa kusan ƙafa 3 a gaban benci (bayanku zuwa benci), riƙe nauyi mai nauyi a kowane hannu. Sanya ƙafarka ta dama akan benci, tabbatar da ƙafar ka ta hagu har yanzu madaidaiciya ce tare da jikinka na sama.

Sannu a hankali saukowa, kamar a cikin lunge na yau da kullun, tuna don kiyaye gwiwa ta hagu a bayan ƙafarku ta hagu (zurfin burin ku shine inda ƙafarku ta hagu take a matsayi na lanƙwasa digiri 90). Riƙe na tsawon daƙiƙa 2, sa'an nan kuma ƙara ƙafar hagu na hagu kuma komawa zuwa matsayi na farko.

Tukwici: Don ƙalubalanci ainihin da samun layukan ƙafar ƙafa masu kyau, yi amfani da dumbbell ɗaya kawai kuma motsa hannunka akan gwiwa na gaba, baya da gaba yayin da kuke yin lunge.

Kammala 8-12 reps.

Darasi na 2:Matakai

Fara da tsayawa a gaban mataki ko tashi (8-12 inci tsayi) yana fuskantar gaba. Sanya ƙafarku ta dama a tsakiyar mataki kuma tashi sama yayin da kuke daidaita jikin ku na daƙiƙa 1-2 a ƙafar dama. Ya kamata ƙafarka na hagu ya kasance a bayan jikinka don taimakawa wajen daidaita nauyinka yayin da yake motsawa. Koma ƙasa tare da ƙafar hagu ta farko kuma ci gaba da ƙasa da hannun dama.

Mataki sama da ƙasa akan kowace ƙafa na daƙiƙa 30 zuwa minti 1.

Tukwici: Ƙara wahalhalun wannan motsi ta hanyar tsalle maimakon taku, turawa daga kafa na gaba.

Darasi na 3: Taps Taps

Sanya ƙafar dama a kan matakinku a kusurwa 90-digiri. Danna diddigin dama don tsayawa akan matakin kuma danna yatsan hagu akan matakin sannan dawo da shi ƙasa. Maimaita a daya kafar, baya da baya na tsawon daƙiƙa 30 zuwa minti 1.

Tukwici: Yi tafin yatsa tare da ƙwallon magunguna don sakamako na ƙarshe! A cikin yanayin tsugune a hankali, riƙe ƙwallon a bayanka yayin da kake taɓa matakin da yatsan ka.

Darasi na 4:Skater Lunge

Yi baya tare da kafarka ta baya kadan a kusurwa. Tsallaka gefe kuma kawo kishiyar kafa a bayanka, kawai danna yatsan ka zuwa ƙasa. Nan da nan tsallake ɗayan shugabanci kuma ci gaba da juyawa, canja wurin nauyin ku daga ƙafa ɗaya zuwa ɗayan. Yi haka na tsawon daƙiƙa 30 zuwa minti 1.

Don ƙarin shawarwarin motsa jiki daga Tony Greco, duba gidan yanar gizon sa kuma bi shi akan Twitter!

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