Katharine McPhee's Hot-Body Secrets

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UKatharine McPhee umangele ngokuphelele kukhaphethi obomvu kuma-Golden Globe Awards ka-2013. Ake sithi i Smash inkanyezi ibukeka, kahle, ishaya! Ukukhanyisa umlenze onzima (kanye nokuqhekeka), umlingisi oneminyaka engu-28 ubudala waze wenza URyan Seacrest ngathula.

Ngenkathi uMcPhee enza ukubukeka kube mnandi futhi kufaneleke kubonakale kulula, kuyaqabula ukuzwa ukuthi usebenza kanzima kukho! Silandele umqeqeshi wakhe, u-Oscar Smith, ukuze akhulume ngezinye zezimfihlo zikaKat zokunciphisa umzimba. Qhubeka ufunde ngokusebenza kwakhe okulungele ukhaphethi obomvu nokuningi!

UMUMO: Okokuqala, iyini ifilosofi yakho yokuqina futhi uwaqeqesha kanjani amaklayenti akho?

U-Oscar Smith (OS): Noma yini esebenzayo! Ngihlala ngithi yenza okuhlukile nsuku zonke. Udida umzimba. Kulula ngempela ukuba nesithukuthezi ngenxa yendlela evamile. Bengilokhu ngikwenza lokhu iminyaka engama-25, ngakho-ke ngiyazama ukukuxuba futhi ngenze ukuhlukahluka okuhlukile ngisebenzisa isizinda sami nge-gymnastics, surfing, ne-Muay Thai-kungukuqeqeshwa okuningi kwamandla nomsebenzi oyinhloko.

UMUMO: Yiziphi izinhloso ezithile uKatharine abe nazo ngenkathi niqala ukusebenza ndawonye?

I-OS: U-Katharine unalowo mzimba omuhle, oqinile, wentombazane yaseMelika eseduze nomnyango. Amanye amakhasimende ami amaningi angama-supermodel avela ezindaweni engingakwazi ngisho nokuzibiza! Bade futhi ngokwemvelo bayancika futhi bancane. UKatharine unokuningi kwalokhu kwakhiwa kwezemidlalo, kepha kulula ukuthola imisipha nokuqina okukhulu. Wayefuna nje ukulahlekelwa isisindo esincane, anciphise amathanga akhe, futhi abe sexier nakakhulu. Ukuze ngenze lokho, ngimane ngixube indlela yakhe yokuziqeqeshela amandla, i-cardio, nama-high reps, bese ngiphonsa okubalulekile.

UMUMO: Yebo, ubukeka emangalisa ngempela! Kunjani ukusebenza naye?

I-OS: Unenkambiso enjalo yokusangana. Uhamba ngamaphesenti angu-110 ngaso sonke isikhathi. Akami. Noma ngabe umculo noma uhlelo lwakhe, uhlala esendleleni. Into enzima kakhulu kuye ukuthola isikhathi sokuzivocavoca umzimba, kepha uyakwenza. Unezikhathi zokuhlanya, impilo ematasatasa, kodwa iyamfanela. Usejwayele lelo jubane ngakho kufanele ngihambisane naye!

UMUMO: Usebenza kangaki futhi isikhathi eside kangakanani?

I-OS: Ngimbona kathathu kuye kahlanu ngesonto, kuya ngohlelo. Uziqeqesha nami eNew York, imvamisa ihora nemizuzu eyi-15, kepha isilinganiso yihora.

UMUMO: Wonke umuntu ukhuluma ngendlela ayebukeka emuhle ngayo kuGolden Globes. Ngabe ukhuphule ukuzivocavoca kwakhe ukulungiselela umcimbi omkhulu?

I-OS: Nakanjani siwukhahlele umnyombo. Empeleni uyakuzonda ukukwenza, kepha unamandla amakhulu kukho! Uvumelana nezimo kakhulu ngesizinda sakhe somdanso. Uyamangalisa futhi nakukickboxing. Senze ukukhahlela okuyitoni kwendlu eyindilinga, ukukhahlela ngenhlamvu, ukushaya isikhwama. Bese sigxuma intambo, sigijime izitebhisi, senze ama-sprints, ama-squats, amaphaphu, ukunweba imilenze, nokukhahlela okuqondile ngezinsimbi zamaqakala. Uthanda ukuhlanganisa umdanso ohlelweni lwakhe ngoba uthola amandla amaningi emculweni! Okuhlekisa kakhulu ngemuva kokuthi eqale ukusebenza nami, wathi "Angikaze ngibe nale migqa ohlangothini lwesisu sami ngaphambili - lokhu kuyamangalisa!" Wenza wonke umsebenzi onzima. Uhlala ephuzwini futhi uyaziqhenya ngokubukeka kahle.

UMUMO: Kuthiwani ngokudla? Ngabe uKatharine udla ini?

I-OS: Ngihlala ngithi ukuzivocavoca ngamaphesenti angama-50, ukudla ngamaphesenti angama-50, futhi uma ungaboni imiphumela ezinyangeni ezimbili kuya kwezintathu, wenza okuthile okungalungile. Akanakho ukudla kwemifino, kodwa ikakhulukazi kuqukethe imifino eminingi, izithelo, amantongomane, akukho esinda kakhulu. Ezinye izinkukhu nezinhlanzi ezondile, kepha hhayi ama-carbs amaningi kakhulu.

Besifuna ukuthola imininingwane yalokho uKatharine akwenzayo ngesikhathi sokuzivocavoca kwakhe, ngakho-ke uSmith wabelana ngohlelo lokubulala ekhasini elilandelayo. Isexwayiso esincane: Sikhulu kakhulu, kepha uma ukulungele, kuzokukwenza ubukeke ushaya ngokushesha!

Iya ekhasini elilandelayo ukuthola ukuzivocavoca okugcwele

UKatharine McPhee's Total-Body Workout

Isebenza kanjani: Yenza inqubo ephelele ngaphandle kokuphumula phakathi kokuhamba. Kuyi-toughie kepha siyayithanda!

Uzodinga: I-treadmill, umata wokuzivocavoca, intambo yokugxuma, izitebhisi, ama-dumbbell, ibhande lokumelana, umshini we-cardio we-Ladder ka-Jacobs.

Kulungele: Qala ngemfudumalo yemizuzu emi-3 ukuya kwemi-4 kutrillmill. Hamba ngesivinini esingu-4.0, i-5.0 incline. Ngemuva kwalokho, welula imizuzu embalwa ukuze ushaye wonke amaqembu amakhulu emisipha.

ABS

Ukuphakamisa umlenze: Abaphindi abangu-15

Isikero ukukhahlela: 30 imizuzwana

Amadolo esifubeni: 15 reps

Ukuhlala phansi kwesibhakela: Abaphindi abangu-15

Hlala-phezulu, ume-phezulu: Abaphindi abangu-15

Ama-V-ups: Abaphindi abangu-15

IMILENZE

Ukukhahlela okuqondile: Abaphindi abangu-15

Amajeke weqa: 30 imizuzwana

Izikwele ezijulile: 30 imizuzwana

Izitebhisi: 3 amaminithi phezulu, 3 amaminithi phansi

PHUMULA

Imizuzwana eyi-15

Amaphaphu: Iminithi eli-1 nezingalo ngaphezulu kwekhanda, iminithi eli-1 nezingalo eceleni kwakho

Izikwele: Yenza lokhu ngodonga imizuzwana engu-30

Sprints: Gijimani kumshini wokunyathela ngejubane elingu-9.0 imizuzu engu-2,5

PHUMULA

30 imizuzwana

UMZIMBA OPHEZULU

Bamba ama-dumbbell alula (5 lbs.)

Izandiso ze-Tricep: Abaphindi abangu-15

Ama-curls: Abaphindi abangu-15

Abezindaba zezempi: Abaphindi abangu-15

Ukukhuphula ngemuva: 15 reps

Ukujima: Emadolweni akho ama-reps angu-15

Intambo yeqa: 3 imizuzu

Phinda lokhu kusetha komzimba ongaphezulu izikhathi ezi-3, bese uqhubekela emilenzeni eminingi nakuma-cardio.

IKHADI

Isitebhisi sikaJakobe: 3 imizuzu

Umshini wokunyathelisa: Hamba nge-10.0 incline ngejubane le-4.0 imizuzu engu-3

Isitebhisi sikaJakobe: 3 imizuzu

Ipulangwe: 1 umzuzu

Ukujima: 5 reps ezinzwaneni zakho

Umshini wokunyathelisa: Jog imizuzu emi-3 ngesivinini esingu-6.0, akukho ukuhlehla

Ipulangwe: 1 iminithi

Intambo Yeqa: 3 imizuzu

YELULA

Qagela? Usuqedile!

Sibonga kakhulu ku-Oscar Smith ngokwabelana ngokusebenza kukaKatharine McPhee! Ukuze uthole ulwazi olwengeziwe ngoSmith, vakashela iwebhusayithi yakhe, i-Facebook, noma i-Twitter.

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