I-Charlize Theron's Ballet-Based Total-Body Workout

-Delile

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UCharlize Theron ungumlingisi owaziwayo emhlabeni wonke ozinikele emisebenzini yakhe yefilimu eyahlukene (sihalalisela igama lakhe lakamuva le-Golden Globe!) futhi uzinikele ngokumangalisayo ekuzilolongeni kwakhe okuqinile, futhi.

Kusukela kumakhaphethi abomvu e-struttin emhlabeni wonke kuya ezithamelini ze-TV ezimangalisayo emikhankasweni yakhe yezentengiso ye-Dior, ngokusobala u-Theron ungowesifazane omuhle onomfanekiso ohehayo, ocwebezelayo ukuze afaniswe.

Kepha ngemuva kwezinombolo ezinhle kakhulu eHollywood ngumqeqeshi omuhle ngendlela efanayo. Hlangana nochwepheshe bokuqina be-powerhouse u-Fedele De Santis, umnikazi we-The Gym on Nemo, lapho umuntu engabona khona ama-hot bods afana UJessica Biel, UCameron Diaz, U-Eva Mendes, kanye noNkz. Theron ngokwakhe.

U-De Santis, osesebenze nesihlabani saseNingizimu Afrika iminyaka engaphezu kwemibili, uqeqesha wonke amakhasimende akhe wesifazane ukuthi abukeke njengama-ballerina anemizimba emide, ezondile, eqinile futhi emihle.

"U-Charlize uyiklayenti elizimisele kakhulu, eligxilile, elichwepheshile, alinayo i-BS, iklayenti elibheke odongeni," kusho uDe Santis. "Uyabekezela - igama lami lesidlaliso ngu-thundercat!"

Imfihlo yomzimba omuhle we-ballerina njengoTheron? "Qiniseka ukuthi ukubambelela kwakho kukho konke ukuvivinya umzimba kuncane. Ukubamba okubanzi kwenza imisipha ikhule ibe banzi futhi umzimba wakho ube ngowesilisa," kusho uDe Santis.

Uma kukhulunywa ngokudla, uDe Santis weluleka ukuthi wehlise kancane ama-calories akho bese ugxila kuma-protein, imifino, nezithelo nemifino enombala omnyama. Qiniseka ukuthi konke okudlayo kuhlanzekile futhi kungokwemvelo, futhi hlala kude nokudla okuthosiwe, isinkwa, ilayisi, ne-pasta.

"Abesifazane abaningi benza iphutha lokushintsha indlela abadla ngayo ngokushesha okukhulu - ngosuku olulodwa. Yehlisa ama-calories kancane ukuze ugweme ukuzilimaza ngokomzwelo nangokwengqondo," kuncoma uDe Santis. "Uma nje unganciphisi ama-calories akho ngokuzumayo, umzimba wakho uzovumelana, isisu sakho sizolungisa, futhi uzofika emgomweni wakho kalula."

Kusukela eHollywood, eFla., kuya eHollywood, Calif., ingcebo kaDe Santis yesipiliyoni nobungcweti bokuqina bubonakala kwabesifazane abadumile abafanelekayo ababaqeqeshayo.

"Ukuba ngumqeqeshi womuntu siqu kunginikeze amathuba amaningi kakhulu okusiza ukuletha abanye hhayi impilo engcono kuphela, kodwa nokuthula kwengqondo. Le yimpumelelo yangempela yalokho engikwenzayo," usho kanje. "Uma ungazijabulisi, akukufanele!"

Yingakho sajabula lapho uDe Santis ehlanganyela nathi ukuzilolonga kwezintokazi okuhola phambili ukuze nathi sikwazi ukuthola imizimba yethu isesimweni esihle se-ballerina. Qhubeka ufunde ukuze uthole okwengeziwe!

Ukuzivocavoca kukaTheron: Ukujima kuka-De Santis kwe-Theron kusekelwe ku-ballet futhi kusebenza wonke amaqembu emisipha. Sebenzisa ama-dumbbells angu-5 lbs. nangaphansi ukugwema ukuqina. Gcwalisa ubuncane bemizuzu engama-35 ye-cardio ngokungeziwe kulokhu kuhamba (UTheron uthanda umqeqeshi we-Arc).

Uzodinga: 3 kanye no-5 lb. ama-dumbbells, umata wokuzivocavoca, ibhentshi, 18 lb. Ibhola lokuzivivinya, umshini we-tricep pushdown.

Ama-Pliés asesikhundleni sesibili:

Qala ngemilenze nezingalo zakho endaweni yesibili, bese wehlisa umzimba wakho njengoba wenza ipholiyo enkulu endaweni yokuqala. Njengoba wenza, qaphela ikakhulukazi ukugcina umzimba wakho ophezulu uqondanisiwe, ngaphandle kokukhipha ukuphela kwakho kwangemuva. Phansi kokunyakaza, qiniseka ukuthi izinqulu zakho azilokothi zehle kunamadolo akho.

Gcwalisa isethi engu-1 yezimpande ezingama-35-50.

Uhleli ama-Bicep Curls:

Hlala umhlane wakho ngokumelene ne-backrest ukuze ikhanda lakho, amahlombe nezinqe zithintane nebhentshi futhi izinyawo zakho ziqine ngokuqinile phansi. Bamba i-dumbbell esandleni ngasinye izithupha zigoqe izibambo bese ubeka izingalo zakho emaceleni. Donsela amahlombe phansi nangemuva.

Exhale futhi ugobe kancane izindololwane zakho ulethe ama-dumbbell emahlombe akho. Ungavumeli umhlane wakho ugobe noma izindololwane zakho ziye phambili. Gcina izihlakala ngokuhambisana nezingalo zakho (ezingathathi hlangothi). Ungavumeli izihlakala ukuthi zigoqe ngesikhathi sokuzivocavoca. Ikhanda lakho, amahlombe nesinqe kufanele kuhlale kuthintana nebhentshi. Gcina izinyawo zakho ziqinile phansi. Ungavumeli amahlombe akho ukuba anyakazise.

Faka futhi uqondise izindololwane zakho bese wehlisela ama-dumbbells endaweni yakho yokuqala ngendlela ehamba kancane futhi elawulwayo.

Gcwalisa iqoqo elilodwa lama-reps angama-60 ngama-dbbells ama-5 lb.

I-Side Laterals:

Bamba ama-dumbbells akho bese ume ngesihlunu esiqondile kanye nama-dumbbells eceleni kwakho kubude bengalo izintende zesandla zibheke kuwe. Lesi kuzoba isikhundla sakho sokuqala. Ngenkathi ugcina i-torso imile (akukho ukushwiba), phakamisa ama-dumbbell ohlangothini lwakho ngokugoba kancane endololwaneni futhi izandla zitshekele phambili kancane. Qhubeka ukhuphuke kuze kube yilapho izingalo zakho zifana phansi. Khipha umoya njengoba wenza lokhu kuhamba bese ume isikhashana phezulu. Yehlisa ama-dumbbell phansi kancane kancane endaweni yokuqala njengoba uphefumula futhi uphinda.

Gcwalisa isethi engu-1 yama-reps angama-35 ngama-dbbells ama-3 lb.

I-Butt-Lifts:

Lala phansi ngomhlane bese ubeka izinyawo zakho kude-kude ngaphandle ngamadolo agobile. Beka izingalo zakho eceleni kwezinqulu zakho ngezandla zakho phansi. Faka umoya futhi njengoba ukhipha, tshekisa i-pelvis yakho bese ucindezela ama-glutes akho njengoba uphakamisa kancane kancane izinqulu zakho phezulu ngendlela azohamba ngayo.

Phezulu kokuncipha uzobe uphumule emahlombe akho ehlombe kuphela ngomzimba wakho kulayini oqondile kusuka emadolweni kuya ekhanda. Yehlisa futhi uphakamise izinqa zakho cishe ngamasentimitha ayisishiyagalombili bese uyaphinda.

Qedela isethi engu-1 yokuphindaphinda okungu-75.

Ama-Crunches Amabhayisikili:

Lala phansi phansi ngomhlane wakho ophansi ucindezelwe phansi bese uqinisa imisipha yakho eyinhloko. Njengoba izandla zakho zibambe ngobumnene ikhanda lakho, phakamisa amadolo akho acishe abe ngu-45-degree angle. Kancane kancane, ekuqaleni, hamba ngokunyakaza kwebhayisikili, ngokunye uthinte izindololwane zakho emadolweni ahlukile njengoba uphendukezela uye phambili. Phefumula ngokulinganayo kulo lonke uhlelo lokuzivocavoca.

Qedela isethi engu-1 yokuphindaphinda okungu-60.

Plank Kushintshiwe:

Beka umzimba wakho ubheke phansi ezandleni zakho sengathi uzokwenza i-push-up. Yenza i-abs iqine ngangokunokwenzeka, gcina umzimba uqondile ukusuka ekhanda uye ezinzwaneni futhi ubambe kule ndawo.

Bamba okungenani imizuzwana engama-60.

IBench Cindezela nge-18 lb. Ibhola Lokuzivocavoca:

Lapho wenza umshini wokucindezela ebhentshini ebholeni, zama ukugcina umzimba wakho uqonde ngangokunokwenzeka kusuka emahlombe kuya emadolweni. Gcina ikhanda namahlombe akho ebholeni futhi izinyawo zakho zibheke phansi. Qala ngesisindo ezingeni lesifuba bese ucindezela ubheke ophahleni kuze kube yilapho izingalo zakho ziqondile.

Qedela iqoqo elilodwa lama-reps angu-60.

I-Tricep Pushdowns:

Bhekana nomshini we-tricep pushdown bese ubamba ibha yekhebula evundlile ngokubamba ngokweqile. Ibha kufanele ibe sezingeni lesifuba. Faka izindoloshe ezinhlangothini bese ubeka izinyawo ngokunethezeka, ziqhelelene kancane. Bopha izibilini zesisu. Cindezela phansi kubha yokubamba kuze kube yilapho izindololwane zinwetshwe ngokuphelele kodwa ungazinqamuli izindololwane uqonde nangokugcina izindololwane zisondele emzimbeni lapho wehla.

Gobisa amadolo kancane ku-pushdown kepha hlala ume uqonde ngangokunokwenzeka emuva uqonde. Ungabuthi imisipha yangemuva nehlombe ngokugoba kakhulu phambili. Vumela ibha ukuthi ibuyele endaweni yokuqala ngaphansi kokulawula, futhi uzame ukungangqubuzani nezisindo.

Gcwalisa ama-reps angama-35 ngama-20 lbs., Usebenzisa ukubamba okuncane.

Ukuthola eminye imininingwane ngoFedele De Santis nokubuza ngokuqeqeshwa komuntu siqu, sicela umthumele i-imeyili [email protected].

UKristen Aldridge uboleka ubuchwepheshe bakhe besiko le-pop kuYahoo! njengomphathi we "omg! MANJE." Ukwamukela izigidi zamahithi ngosuku, uhlelo lwezindaba zokuzijabulisa zansuku zonke oludume kakhulu lungolunye olubukwa kakhulu kuwebhu. Njengesintatheli sezokuzijabulisa esimnkantshubomvu, isazi samasiko e-pop, umlutha wemfashini kanye nomthandi wazo zonke izinto zokudala, ungumsunguli we-notlycelebrity.com futhi usanda kwethula owakhe umugqa wefashini ophefumulelwe nohlelo lokusebenza lwe-smartphone. Xhuma noKristen ukukhuluma zonke izinto zosaziwayo nge-Twitter naku-Facebook, noma uvakashele iwebhusayithi yakhe esemthethweni.

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