Sirrin Jikin Katharine McPhee

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Katharine McPhee ya cika da mamaki a kan jan kafet a lambar yabo ta Golden Globe Awards ta 2013. Bari mu ce kawai Rushe tauraro ya duba, da kyau, ya fasa! Haskaka wasu manyan ƙafa (da rarrabuwa), ɗan wasan mai shekaru 28 har ma ya yi Ryan Seacrest mara magana.

Duk da yake tabbas McPhee yana sa kallon sexy da dacewa ya zama da sauƙi, yana da daɗi in ji tana aiki tukuru! Mun bibiyi mai koyar da ita, Oscar Smith, don yin magana game da wasu sirrin Kat-jiki. Karanta don aikin motsa jiki na shirye-shiryen ja da ƙari!

SIFFOFIN: Da farko, menene falsafar motsa jiki kuma ta yaya kuke horar da abokan cinikin ku?

Oscar Smith (OS): Duk abin da ke aiki! Kullum ina cewa yi wani abu daban kowace rana. Yana rikita jiki. Yana da sauqi da gaske a gundura akan aikin yau da kullun. Na shafe shekaru 25 ina yin haka, don haka ina ƙoƙarin haɗa shi da yin bambance-bambance daban-daban ta amfani da asalina tare da wasan motsa jiki, hawan igiyar ruwa, da Muay Thai- horon ƙarfi ne mai yawa da babban aiki.

SIFFOFIN: Waɗanne takamaiman manufofin Katharine ke da su lokacin da kuka fara aiki tare?

OS: Katharine tana da wannan kyakkyawa, mai ƙarfi, jikin yarinyar Amurka-ƙofa na gaba. Yawancin abokan cinikina manyan samfura ne daga wuraren da ba zan iya furtawa ba! Suna da tsayi kuma a zahiri sun durƙusa kuma lanky. Katharine yana da ƙarin wannan ginin wasan motsa jiki, amma yana da sauƙin samun tsoka da girma. Ta so kawai ta rasa ɗan taro, ta ɓata cinyoyinta, kuma ta zama mai jima'i. Don yin haka, kawai na ci gaba da haɗa ayyukanta na yau da kullun tare da horarwa mai ƙarfi, cardio, da manyan reps, sannan na jefa wasu mahimman abubuwa.

SIFFOFIN: To, tabbas tana da ban mamaki! Yaya aiki da ita?

OS: Ta na da irin wannan mahaukaciyar ɗabi'ar aiki. Tana zuwa kashi 110 a koda yaushe. Ba ta tsaya ba. Ko kida ko nunin ta, kullum tana cikin tafiya. Babban abin da ya fi mata wahala shine samun lokacin motsa jiki, amma tana yi. Tana da irin wannan sa'o'in hauka, irin wannan rayuwar mai cike da cunkoso, amma ta dace da ita. Ta saba da wannan saurin don haka dole ne in bi ta!

SIFFOFIN: Sau nawa tana yin aiki kuma har yaushe?

OS: Ina ganin ta sau uku zuwa biyar a mako, ya danganta da jadawalin. Ta yi horo tare da ni a New York, yawanci awa daya da mintina 15, amma matsakaita awa ɗaya ce.

SIFFOFIN: Kowa yana magana game da yadda ta kalli Golden Globes. Shin ta haɓaka ayyukan motsa jiki don shirya don babban taron?

OS: Tabbas mun harba wasu ginshiƙai. A zahiri tana ƙin yin ta, amma tana da ƙarfi sosai! Tana da sassauci sosai tare da yanayin rawar ta. Ita ma tana da ban mamaki a kickboxing. Mun yi ton na harbi na zagaye -zagaye, jinjirin wata, muna bugun jakar. Sa'an nan za mu yi tsalle igiya, gudu matakala, yin sprints, squats, lunges, tsawo kafa, da madaidaicin harbi tare da ma'aunin idon sawu. Tana son haɗa rawa a cikin ayyukan ta na yau da kullun saboda tana samun kuzari sosai daga kiɗa! Abin da ke da ban dariya shi ne bayan ta fara aiki tare da ni, ta ce "Ban taɓa samun waɗannan layi a gefen ciki na ba kafin-wannan yana da ban mamaki!" Ta yi duk aiki mai wuyar gaske. Kullum tana kan ma'ana kuma tana alfahari da kallonta da kyau.

SIFFOFIN: Me game da abinci? Menene Katharine yawanci ke ci?

OS: A koyaushe ina cewa kashi 50 na motsa jiki, kashi 50 cikin 100 na cin abinci, kuma idan ba ku ga sakamako a cikin watanni biyu zuwa uku ba, kuna yin wani abu mara kyau. Ba ta da tsarin cin ganyayyaki, amma galibi ya ƙunshi kayan lambu da yawa, 'ya'yan itatuwa, kwayoyi, babu abin da ya yi nauyi. Wasu kaji da kifi, amma ba su da yawa carbs.

Muna mutuwa don samun cikakkun bayanai kan ainihin abin da Katharine ke yi yayin motsa jiki, don haka Smith ya raba shirin kisa a shafi na gaba. Gargaɗi kaɗan: Yana da ƙarfi sosai, amma idan kun kasance a shirye don shi, zai sa ku zama mai ɓarna cikin ɗan lokaci!

Je zuwa shafi na gaba don samun cikakken motsa jiki

Katharine McPhee's Total-Body Workout

Yadda yake aiki: Yi cikakken aikin yau da kullun ba tare da hutawa tsakanin motsi ba. Yana da tauri amma muna son shi!

Za ku buƙaci: Treadmill, tabarmar motsa jiki, igiya tsalle, matakala, dumbbells, ƙungiyar juriya, injin cardio na Ladder Jacobs.

Dumama: Fara tare da dumama na tsawon minti 3 zuwa 4 akan mashin. Yi tafiya da sauri 4.0, karkata 5.0. Bayan haka, shimfiɗa na 'yan mintuna kaɗan don buga duk manyan kungiyoyin tsoka.

ABS

Tashin kafa: 15 maimaitawa

Scissor harbi: 30 seconds

Gwiwa zuwa ƙirji: 15 maimaitawa

Zauren zama: 15 reps

Zauna, tsayawa: 15 maimaitawa

V-ups: 15 reps

KAFAFA

bugun kai tsaye: 15 reps

Jacks masu tsalle: 30 seconds

Zurfafa squats: 30 seconds

Matakan hawa: Minti 3 sama, mintuna 3 ƙasa

HUTA

15 seconds

Huhu: Minti 1 tare da makamai sama da kai, minti 1 tare da makamai a gefen ku

Squats: Yi waɗannan a bango na tsawon daƙiƙa 30

Gudu: Gudu a kan mashin a cikin sauri 9.0 na mintuna 2.5

REST

30 seconds

JIKIN BABBAN

Rabauki dumbbells mai haske (5 lbs.)

Tricep kari: 15 reps

Karkace: 15 maimaitawa

Jarida na soja: 15 reps

Tadawa ta gefe: 15 reps

Turawa: A kan gwiwoyi don 15 reps

Tsallake igiya: Minti 3

Maimaita wannan saitin na sama sau 3, sannan matsawa zuwa ƙarin ƙafafu da cardio.

CARDIO

Tsani Yakubu: Minti 3

Treadmill: Yi tafiya a kan karkata 10.0 a gudun 4.0 na minti 3

Matsayin Yakubu: Minti 3

Plank: Minti 1

Matsawa: 5 maimaita akan yatsun kafa

Treadmill: Jog na mintuna 3 a saurin 6.0, babu karkata

Plank: Minti 1

Tsalle igiya: Minti 3

Mikewa

Yi tsammani? Kun gama duka!

Babban godiya ga Oscar Smith don raba ɗayan ayyukan motsa jiki na Katharine McPhee! Don ƙarin bayani kan Smith, ziyarci gidan yanar gizon sa, Facebook, ko Twitter.

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