LL Cool J he mea hiʻi hopena a he mea hana ... akā uaʻike pūʻiaʻo ia no kona kino kupaianaha a me kēia manawa e hiki iā mākou ke pōmaikaʻi i konaʻike ma ka LL Cool J's Platinum Workout . Hoʻomaopopoʻia i nā kāne, LL Cool J hāʻawi iʻehā mau papahana hoʻolālā likeʻole (a me hoʻokahi no nā wahine) me nā papa hana pālahalaha a me kāna mau momi hōʻailona o ka naʻauao no ka hoʻokumuʻana a me ka loaʻaʻana o nā momona o waho o kou kino.
Hāʻahai nā hana ma muli o kahi'ōnaehana laina e hāʻawi ana iāʻoe e kūkulu i ka ikaika a me ke kino i nā pule he nui. ʻO konaʻano no-nonsense ka hoʻokipaʻana a hāʻawiʻo ia i nāʻike pololei e pili ana i ka loaʻaʻana o kouʻano maikaʻi loa.
Nā Polokalamu Hanahana
Hoʻokomoʻia nā papahana hoʻolālā i nā hananaʻehā i hiki ai iāʻoe ke hoʻomaka ma ka pae mua, Bronze Body, aiʻole ma nāʻanoʻoi aʻe o ke Kinohiwaiwai, Ke Kino Kupa a me ke Kino Paʻa.
ʻO ke Kino Bronze
ʻO ka papa mua he 4 mau hebedoma a me ka hebedoma mua e hoʻomākaukau ana i kou kino a me kou wahi no ka hoʻolimaʻana ma ka hoʻomaʻemaʻeʻana i ka lumi kuke, kūʻai i nā mea olakino a mālama i ka puke hana. I kēia wā, hoʻomakaʻoe eʻai i nā meaʻai pinepine a hoʻomākaukau i kou hale hoʻomaha hale aiʻole e hele i kahi lumi hoʻomaha no ka hoʻolālā. ʻElua mau wiki heʻelua e pili ana i nāʻoihana kaʻawale me nā hana e nānā ana i ke kino holoʻokoʻa (e like me nā papa hana, nā lālani, ka pepa pahu, a me nā mea'ē aʻe), e hoʻololi i nāʻoihana i ka hebedoma 4. Hana kēia mau hana i ka cardio minimal ma ka hopena.
Kālā'Ola
I loko o ka hebedoma 5, hiki iāʻoe ke pale i nā mea kaulike a hana i kahi hana maʻamau me nā kikowaena pololei e hana ana i ka pahu, lima, kua a me nā poʻohiwi i nā lāʻeluaʻole a me nā wāwae a me ka abs ma nā lā'ē aʻe. Hanaʻoe i kekahi mau minute he 15-20 o ka cardio ma hope o kēlā me kēia kau. Laweʻia nā lumi 6-9 i ka 'puʻupuʻu ikaika' kahi e hana aiʻoe i nāʻoihana hou, emiʻole nā pane a me nā papa hou aʻe a me nāʻoihana kaumaha keuʻole.
ʻO kekahi o nā hana e pili ana i nā papa kuʻikuʻi, nā pākuʻi pinepine, nā'ōkuhi a me nā pipi.
ʻO ke Kino Gold
I kēia wā, hoʻololiʻoe i ka nānāʻana i nā kuʻi a me ka hanaʻana i ka hāʻuleʻana ma ka hoʻonuiʻana aku i nā lāʻoihana a me nā hana iʻoi aku ke kaumaha o ka cardio āu e hoʻomāhuahua nei i ka wikiwiki a / aiʻole iʻole. E hanaʻoe i kahi kaapuni kāleka e like me ke kaula kalo a me nā poho-ʻo wau!
No nā pule he 16-19, hiki iāʻoe ke hoʻololi i ka ' super-muscle-building ' me nā lā lōʻihi 6 a me ka nui o ka cardio.
Ke Kino Platinum
ʻO kēia māhele, e like me ka LL e aʻo nei iā mākou,ʻaʻole ia he maʻalahi. Ke hoʻolālāʻia nei kēia mau papa heʻekolu aʻoi aʻe kekahi mau hana ma ka kaʻahele. Eia kekahi laʻana, i ka wā hoʻokahi o ka hoʻolimaʻana, hanaʻoe i kahi lolo kuʻikuʻi, e kū'ē i nā pahūʻana o ka'ōwili a 90 maukona o ke kaula lele. Ma hope o kou hoʻomahaʻana no hoʻokahi minuke, e hana houʻoe i ia kaapuni ma mua o ka holoʻana i kaʻaoʻao o kaʻaoʻao e hiki mai ana - nā pāpale nūnū, nā mea lele a me ka hāmeʻe mile 2 minuke. ʻO ka lālani hope e komo i nā curls o nā polokalamu, nā pāleka kukui, nā curls hoʻolaha a me nā sprints, āu e hana hou ai iʻekolu manawa.
Hanaʻia nā hana i loko o ka papa hana o ke kino, kahi hana hana pūnaewele e komo pū ana me nā sprints, kahi haʻahaʻa o ke kino a me nāʻoihana 2 hou aʻe.
ʻO nā hana i loko o ka Phase Platinum ka mamao loa, no laila makemakeʻoe i kēlā mau pule'ē aʻe'ē aʻe ma hope oʻoe ma mua o kou ho'āʻoʻana i kēia.
ʻO ka Diamond Body
ʻOiai nā wahine e hiki ke hana i kēia papahana,ʻo ia kekahi papahana no nā wāhine e hoʻomaka ana me ka hoʻolālā kaʻahele a laila e neʻe i ka papa hana kaʻawale. Hoʻohaiʻia kēiaʻano like me nāʻano'ē aʻe, akā, me ka liʻiliʻi o nā papahana ma mua o nā papahana hoʻonaʻauao'ē aʻe. ʻO keʻano maikaʻi o kēiaʻano, ua like ka paʻakikī o nā hana a hanaʻo ia i ka manaʻo e pono i nā wāhine ke hāpai i nā kaumaha e like me nā kānaka, a,ʻo ka mea nui,ʻaʻole lākou e piʻi aʻe no ka meaʻaʻole o lākou he hormones pono.
Ma keʻano holoʻokoʻa, ua paʻakikī nā hana a he mea nani ia ma lailaʻo ia e wehewehe i nāʻikeʻepekema a me nā manaʻo hana ma hope o nā papahana no ka hoʻomaopopoʻana i ke kumu e hana aiʻoe i kāu hana ... he nuiʻole nā puke e hana.
Hiki ke hoʻoikaika i ka hopena inā loaʻa iāʻoe kekahi kumu no kāu hana.
ʻO nā papahanaʻai a me nā mea hou
ʻO kahi mea a LL Cool J e hoʻokūkū nei ma ka puke eʻai ana i ke ala pololei. ʻAʻole paha kēia loli i ka hapanui o nā kānaka, akā, hāʻawiʻo ia i kaʻike kumu waiwai i kahiʻano kūikawā. Ma mua o ka heluheluʻana iā mākou, hāʻawiʻo ia i nā mea i loko o keʻano o ka nīnaueleʻana me Christopher Mohr, mea lāʻau lapaʻau i kākauʻia a hāʻawi lākou i nā'ōlelo kōkua e like me kaʻaiʻana i nā'ōpū a pau , nā meaʻai, ka nui o ke ahi a me ka paleʻana i ke kō. Eia hou,ʻaʻohe mea kupaianaha maʻaneʻi.
Ke hāʻawi nei hoʻi kēia mokuna i nā palapala kiʻi no kaʻikeʻana i ka nui o nā calories āu e makemake ai a me ka papa inoa o nā'ōpoki, nā protein a me nā momona e ola pono ana a pono eʻai mauʻia e like me nā mea e pono ai.
Ma loko o ka puke a pau, hāʻawiʻo ia i nā papa hana pāʻina no kēlā me kēia māhele o ka papahana. No ka laʻana, i ka Palena Hoʻohuhi ka nānāʻana i kaʻaiʻana i ke olakino a me ka hoʻolaluʻana i kou kino. I ka Phase Hoʻolaha, hoʻemiʻoe i kāu mau calorie a me nā pahu hana a hoʻonui i ka protein no ka liloʻana o ka momona. I ka Phase Gold a me ka Platinum, ke nānā neiʻoe i ka hoʻohaʻahaʻaʻana i nā calories aʻoi aʻe, akāʻaʻole naʻeʻoe i loaʻa ka ikaika no nā hana.
Hāʻawi pūʻo ia i nā pālahalaha pāʻaniʻai e komo ana i 6 mau lā i ka lā me nāʻano meaʻai likeʻole e like me ka oatmeal, omelets, iʻa, kāpili, salakeke aʻoi aku.
ʻO nā papa hana pāʻina e like me nā hana i hanaʻia ... ka paʻa o kaʻike, akāʻaʻole naʻe he mea weliweli i ka honua. ʻO kāna mea nui ke nānā aku i ka mea a mākou iʻike ai e hana - eʻai i nā hua a me nā mea momona oiai eʻalo nei i nā mea iʻaiʻia, ka momona momona a me nāʻole-no.
ʻO nā polokalamu a me ka pono
Ma waho aʻe o nā polokalamu a me nā papa hana pāʻina, nā mea nui'ē aʻe:
- Nā kiʻi a me nāʻano o nā hana a pau
- ʻIke kūpono e pili ana i ke kūkuluʻana i nāʻiʻo, ka momona, ka maʻalahi a me ke kūʻana
- Nā mokuna kūʻokoʻa e kūkākūkā ana i kona ola ma ke alanui, kāna mele, kāna hana a me kona makemake no ka cologne, ka lole a me ka 'All Bling' nui loa.
Nā mea pāʻani
- Nā polokalamu hoʻolālā . Ua noʻonoʻo maikaʻiʻia lākou a uaʻike kūkākūkāʻo ia me nā mea akamai e loaʻa ai iā lākou ka maikaʻi. Hiki i nā mea ke hana i kēia papahana, mai ka hoʻomakaʻana a hiki i ka wā mua, a ināʻoe e hahai, eʻike anaʻoe i nā hualoaʻa.
- ʻIkeʻike . Ma loko o ka palapala, hāʻawiʻo ia i nāʻike e pili ana i nā mea a pau mai nā mea hoʻokele pūnaewele i ka hoʻohanaʻana i ka maikaʻi ma ka hoʻouluʻana i ka ikaika. Hoʻopuka pūʻo ia i nāʻano hoʻokipa nui.
- ʻO kahi hoʻolimalima . Līʻoluʻolu ka LL Cool J i nā mea like, inā he pāʻoe, e hoʻokipaʻia a aʻoʻiaʻoe i ka manawa like.
- Ka'ōlelo aʻo nui . LL Cool J e maopopo ai i ka poʻe heluhelu keʻano o ka hana nui e hoʻololi i kou kino. Ke waiho neiʻo ia, "ke kī o kēia mea a pau e hana nei i nā mea e hanaʻia eʻoe keʻoleʻoe e makemakeʻole."
ʻAi
ʻO kahi wale nō aʻu i loaʻa ai me ka puke,ʻo ia ka papahana. Ua lulu a ua paʻakikī ka hoʻokeleʻana eʻike i nāʻano likeʻole o ka papahana no ka meaʻaʻole lākou i'ākoakoa ma kaʻaoʻao hoʻokahi. He palupalu liʻiliʻi ia, akā he mea maikaʻi keʻike i nā mokunaʻikepili, e like me nā mea e kūkulu ana i ke kino / e lilo ana i ka momona a me ka maʻalahi ma kahi mahele a me nā papa hana i loko o kekahi.