Chinsinsi cha Kelly Clarkson's Dramatic Slim-Down

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Zinthu sizingakhale 'Zamphamvu' zilizonse Kelly Clarkson: nyimbo yatsopano, pulogalamu yatsopano ya pa TV, ulendo watsopano, chibwenzi chatsopano, tsitsi latsopano, bod watsopano! Chifukwa chochita masewera olimbitsa thupi komanso zakudya zoyendetsedwa ndi magawo awiri, wopambana wa Grammy kawiri posachedwa adachepetsa thupi ndipo sadasangalale.

Kodi chinsinsi cha mawonekedwe ake ocheperako ndi chiyani? Tidalankhula ndi mphunzitsi wamphamvu wapamtima kumbuyo kwa Clarkson, Nora James, kuti tikambirane za zinthu zonse zolimbitsa thupi.

MAFUNSO: Zabwino kwambiri kulumikizana nanu! Poyamba, mwakhala mukugwira ntchito ndi Kelly nthawi yayitali bwanji, ndipo anali ndi zolinga zotani zolimbitsa thupi?

Nora James (NJ): Ndakhala ndi Kelly kwa miyezi isanu. Iye ankangofuna kuti abwerere m’thupi lake ndi kumva bwino. Mukakhala panjira, nthawi zina mumakhala otanganidwa kwambiri kotero kuti masewera olimbitsa thupi samakhala anu pokhapokha ngati pali wina woti akukumbutseni ndikugwira ntchito nanu. Zomwe muyenera kuchita ndikuyang'ana Kelly ndipo muwona zotsatira zake. Cholinga chake chinali kumuthandiza kuti adye bwino komanso kuchita masewera olimbitsa thupi, ndipo ndikukhulupirira kuti ndi miyezi isanu yogwira nawo ntchito tidachita ntchito yabwino! Panalibe zolinga zenizeni zochepetsera thupi. Ankafuna mphamvu zambiri ndikukhala wathanzi.

MAFUNSO: Akuwoneka wodabwitsa, mwa njira! Kodi mungatipatse chidziwitso pazomwe adakwanitsa kuti akhale wathanzi, kuonda, ndikuwongolera bwino?

NJ: Akuwoneka bwino! Ndikumva kuti wophunzitsa ndipo kasitomala akuyenera kukhala ofunitsitsa kugwira ntchito limodzi munthawi yovuta yakukhala olimba chifukwa ndizovuta poyamba kuti malingaliro anu ndi thupi lanu zizigwirizana ndi kusintha. Makasitomala anu amakukhulupirirani ndikufunitsitsa kusintha moyo wanu! Idyani moyenera ndi kuchita masewera olimbitsa thupi. Ndi ntchito yovuta koma ndiyofunika. Ndi njira yokhayo yoletsera.

MAFUNSO: Ndiye mwachita masewera olimbitsa thupi ati?

NJ: Ntchito zathu zinali zosiyana tsiku lililonse. Nthawi zonse ndimakhala wotopa ndikuchita masewera olimbitsa thupi akale kotero ndikamaphunzitsa, ndimakonda kuti makasitomala anga adzifunse kuti ndi chiyani. Ndinaleredwa mozungulira nkhonya kotero kuti nthawi zonse ndimakhala gawo lochita masewera olimbitsa thupi. Cardio yamphamvu kwambiri. Palibe chabwino kuposa kumva kuti minofu ikugwira ntchito ndipo kugunda kwamtima kwanu kumangokhala ngati mwangotsika pa makina opondera! Ndizodabwitsa kuti kuphatikiza kolimbitsa thupi koyenera kungasinthe mawonekedwe anu.

MAFUNSO: Kelly amatanganidwa kwambiri! Kodi adakwanitsa bwanji kuchita masewera olimbitsa thupi?

NJ: Tidayamba kuchita ola limodzi patsiku kenako timapita maola awiri patsiku, chifukwa timadziwa kuti dongosolo lake lipita patsogolo. Tinkathamanganso kapena kukwera phiri ndi masewera olimbitsa thupi. Ndinali naye panjira paulendo wake woyamba chaka chino, kenako tinali ku California pomwe anali kugwira ntchito Maulendo. Chifukwa chake kuyenda naye kudandithandizira kuthekera kokhala ndi pulogalamu ina yolimbitsa thupi.

MAFUNSO: Kodi mudamupatsa chakudya chapadera? Kodi kadzutsa, nkhomaliro, ndi chakudya chamadzulo ndimotani?

NJ: Sindikhulupirira zakudya. Ndimangokhulupirira kukhala wathanzi! Ndinali ndi zipatso, ndiwo zamasamba, mtedza wosaphika, ndi mbewu nthawi zonse. Chakudya cham'mawa (malingana ndi tsiku) chingakhale dzira loyera la omelet ndi sipinachi ndi msuzi wotentha, kapena oatmeal ndi zipatso ndi chidutswa cha mkate wa tirigu wonse. Chakudya chamasana chinali saladi wamkulu bwino ndipo nthawi zonse mumakhala nkhuku kapena nsomba. Ngati ali ndi dzino lotsekemera, amadya mchere pang'ono. Pakati pa chakudya, timakhala ndi chidutswa cha mtedza pafupifupi 10 yaiwisi. Chakudya chamadzulo chinali chowotcha nsomba ndi quinoa wokhala ndi nyama zamasamba zosakanikirana. Ichi ndi zitsanzo zochepa chabe.

MAFUNSO: Tonsefe timakhala otanganidwa chonchi, ndipo zimakhala zovuta kuti tizichita zinthu zolimbitsa thupi. Upangiri wanu ndi chiyani kwa ife omwe tilibe nthawi yokwanira yokonzekera?

NJ: Malangizo anga abwino omwe ndingapereke kwa aliyense amene akuyesera kuti akhale wathanzi ndikuwona chakudya ngati mankhwala ochiritsira matenda, osati kudyetsa kukhumudwa kapena kusungulumwa. Chitani masewera olimbitsa thupi ngati gawo la ntchito yanu ... popanda ntchito simungakhale ndi moyo, ndipo popanda thanzi lanu pamapeto pake simukhala ndi ntchito. Muzidya mokwanira komanso kuchita masewera olimbitsa thupi. Izi ziyenera kukhala moyo wanu. Osadandaula za izi ndipo musafike pamlingo tsiku lililonse. Koposa zonse osataya thupi la wina, chifukwa kuti wina sangakhalepo nthawi zonse ... chitirani inu izi!

MAFUNSO: Chofunika kwambiri ndi chiyani chomwe mwaphunzira pakuphunzitsa makasitomala anu onse pazaka zambiri?

NJ: Chinthu chachikulu chomwe ndaphunzira ndi makasitomala anga onse ndikuti aliyense amakhala ndi nthawi yochita masewera olimbitsa thupi. Kusamalira nthawi ndichinsinsi. Munthu amatha nthawi yochulukirapo akuchita zambiri koma osakhala wotanganidwa kwenikweni. Munthu akhoza kukuuzani kuti ali otanganidwa bwanji ndipo mkati mwa nthawi imeneyo akanatha kuchita masewera olimbitsa thupi. Muyenera kudziwa kuti ndinu ofunikira kwambiri! Chifukwa chake khalani ndi nthawi yanu!

Chifukwa chake popeza mukulonjeza kuti mutenga nthawi yochulukirapo kwa INU, onani zolimbitsa thupi za Kelly Clarkson patsamba lotsatira kuti muyambe! Tikuthokoza kwambiri Nora James chifukwa chogawana nawo. Konzekerani kutuluka thukuta-uyu ndi wovuta!

The Kelly Clarkson Weight-Loss Workout

Mufunika: Mateti olimbitsira thupi, thumba la nkhonya, magolovesi a nkhonya, mpira wamankhwala, botolo lamadzi

Momwe imagwirira ntchito: Zitsanzo izi za Kelly Clarkson zolimbitsa thupi ziyenera kuchitidwa bwino, osapumula pakati pakusuntha kulikonse. Mukamachita masewera olimbitsa thupi, dzikakamizeni mpaka kumapeto ndipo chitani zambiri momwe mungathere. Kumbukirani kugwiritsa ntchito mawonekedwe abwino nthawi zonse. Fomu itayika, mukudziwa kuti mwachita zokwanira.

1. Mpira Pushup Dzanja ndi Manja:

Tengani thabwa, kapena pushup, ikani pansi. Pindani mpira wamankhwala pansi pa dzanja limodzi ndikupumira pansi. Kutsika pansi mu pushup mpaka mutamva kupanikizika kumbali zonse za chifuwa chanu. Onetsetsani kuti musapendeketse mapewa anu. Muyenera kugwirizanitsa pakati panu kuti musagwere pakati panu.

Kuchokera pansi pa pushup yanu, yesani kubwerera kumalo oyambira. Gwirani kwa sekondi imodzi yathunthu pamwamba, kenaka sinthani mpirawo ku dzanja lina ndikutsikanso. Bwerezani.

Malizitsani zambiri momwe mungathere, koma osachepera 25.

2. Kukwera Mapiri

Bwerani pansi ndi manja ndi mawondo pansi ndi zala zanu zoloza pansi. Manja anu ayenera kukhala patsogolo pamapewa anu. Bweretsani phazi lanu lakumanzere ndikuyiyika pansi pamtima panu. Bondo lanu ndi chiuno chanu ndizopindika ndipo ntchafu yanu ili pafupi ndi chifuwa chanu. Kwezani bondo lanu lakumanja pansi, ndikupangitsa mwendo wanu wakumanja kukhala wowongoka komanso wamphamvu.

Kusunga manja anu pansi, kulumpha kuti musinthe malo a miyendo. Mapazi onse awiri amachoka pansi pamene mukuyendetsa bondo lanu lamanja patsogolo ndikufikira mwendo wanu wamanzere kumbuyo. Tsopano mwendo wanu wamanzere watambasulidwa mmbuyo mwanu ndipo bondo lanu lakumanja ndi chiuno ndizopindika ndi phazi lanu lamanja pansi.

Malizitsani ochuluka momwe mungathere, koma osachepera 50.

3. Openga 8 Mawanga

Imani ndi mapazi motalikirana motalikirana ndi mapewa. Gwirani mpira wamankhwala kutsogolo kwanu ndi zigongono zopindika pafupifupi madigiri 90. Yendani kutsogolo ndi phazi lanu lakumanzere mumalo olowera. Kuchokera pa torso lanu, pindani thupi lanu lakumanzere kumanzere. Kenako, fikirani kumanzere kwanu mutatambasula manja anu ngati kuti mukusaka "8" mlengalenga. Yendani kutsogolo ndi phazi lina pamene mukukhotera mbali inayo.

Malizitsani kubwereza 25.

4. Lumpha Squats

Imirirani molunjika ndikugwada pang'ono, koma onetsetsani kuti msana wanu umakhala wowongoka. Lowani mu squat, kusunga mchiuno mmbuyo, kubwerera molunjika, ndi mutu wanu moyang'ana patsogolo. Nthawi yomweyo lumphirani m'mwamba. Fikirani mmwamba momwe mungathere ndi manja anu pamene mapazi anu achoka pansi. Bwerani pamalo omwe mudayambiramo. Sinthani manja anu ndikubwereza gawo lachiwiri.

Malizitsani momwe mungathere, koma osachepera 25.

5. Boxing Cardio Burst

Valani magolovesi anu ankhonya ndikuchita zikolo zingapo mthumba lobowola, kusinthana mkono uliwonse mmbuyo ndi mtsogolo. Kuti mupite patsogolo kwambiri, sinthanitsani ndi ngowe ziwiri kapena zitatu mbali iliyonse. Ngati mulibe magolovesi kapena thumba, ingoyendani ngati kuti mulibe.

Bokosi mwachangu momwe mungathere kwa mphindi zitatu.

6. Magulu okhala ndi Jumping Jacks

Yambani kudumpha malo jack ndi mikono yolunjika pamwamba pamutu panu ndi miyendo pamodzi. Lumphani pamalo a squat kwinaku mukubweretsa manja anu molunjika kumbali yanu. Nkhono zanu zidzagunda miyendo yanu. Onetsetsani kuti kulemera kwanu kuli pazidendene zanu ndipo mawondo anu sadutsa zala zanu. Kenako bwererani kumalo oyambira. Kumbukirani kusunga naval wanu kukokera msana wanu.

Kubwereza 25 kwathunthu.

7. Fufutani Board

Get ndi malo okhala mmwamba atanyamula mpira wamankhwala m'manja onse. Onetsetsani kuti mwapeza malo oyenera ndikukweza mapazi anu pansi

kotero kuti mukusinkhasinkha matako anu. Gwirani mpira wamankhwala patsogolo panu ndi manja owongoka. Pindani mutu kumanzere kenako kumanja, ndikufikira ndikubzala mpirawo pansi mbali iliyonse.

Lembani zambiri momwe mungathere popanda kuswa mawonekedwe.

8. Boxing Cardio Burst

Bokosi kwa mphindi zitatu, kenako pumulani ndikubwerera koyambirira kwa masewera olimbitsa thupi kuti mumalize magulu atatu mpaka asanu.

Kuti mumve zambiri za Nora James, onani tsamba lake ndikulumikizana naye pa Twitter. Muthanso kumufikira kudzera pa imelo pa [email protected].

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