UKung Fu Workout kaGisele Bundchen

-Delile

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I-Supermodel UGisele Bundchen akakamemezelanga ngokusemthethweni ukuthi ulindele ingane yakhe yesibili nomyeni wakhe UTom Brady, kodwa nakanjani uzoba nzima ukukuphika manje. Leli bhomu eligqokwe nge-bikini lisanda kubonwa eCosta Rica kudlalisa iqhuma lomntwana elikhulayo. Ngenye inqwaba yenjabulo esendleleni nosuku lokuzalwa lwama-32 ngenyanga edlule (Julayi 20), kuningi okufanele kugujwe!

Akekho umuntu ongamazi okhombisa lowo bod omangalisayo, ingelosi yaseVictoria eyimfihlo yenza ukuthi ukuhlala usesimweni kubukeke kulula. Phakathi nokukhulelwa No. 1 (nendodana uBenjamin, manje eneminyaka engu-2 ubudala), wayesagqoke izingubo ezingezona ezokubeletha enyangeni yakhe yesishiyagalolunye! UBundchen utshele iVogue ngo-2010, "Bengikukhumbula engikudlayo, futhi ngithole amakhilogremu angama-30 kuphela. Ngenze i-kung fu kuze kube amasonto amabili ngaphambi kokuba uBenjamin azalwe, ne-yoga izinsuku ezintathu ngesonto."

Akungabazeki ukuthi uzobe eqhubeka nokujima kwakhe okuzinikele ngesikhathi ekhulelwe inombolo yesi-2, ngakho-ke sikhulume nomfundisi wakhe we-kung fu, u-Yao Li we-Boston Kung Fu Tai Chi Institute, ukuze uthole ukwaziswa okwengeziwe mayelana nesimiso sakhe.

"UGisele ugxile kakhulu futhi uziphethe kahle. Ngivame ukumangazwa ukuthi ubamba masinyane kanjani ama-nuances ezinyakazo. Uma ngimfundisa izindlela ezintsha, kuvame ukubukeka sengathi useyazazi," kusho uLi. "Uhlakaniphile futhi uyazi ukuthi yini edingekayo ukuze umnyakazo ubukeke ulungile."

UBundchen, osebenze noLi kule minyaka emine edlule, uqeqesha isilinganiso esiphindwe kathathu ngesonto amaseshini wemizuzu engama-90. Izinzuzo ze-kung fu zomzimba oqinile, umqondo ocacile, nomoya ozolile-kanye nokufunda ukuzivikela-kuyakhuthaza impela.

"Umsebenzi wokuma kanye namasu okukhahlela athuthukisa ithoni ye-muscle nokuguquguquka emzimbeni ophansi. Ukuvimbela ama-drill kanye namasu ezandla enza okufanayo emzimbeni ongaphezulu, ikakhulukazi amahlombe nezingalo, "kusho uLi etshela i-SHAPE. "Ama-drill ahlanganisa umsebenzi wezandla nezinyawo adinga amandla nokushesha emisipheni eyinhloko, futhi asize ukukhulisa ukuhlangana nokulinganisela."

I-duo eguqukayo iqala ukujima kwayo ngokuzelula imizuzu eyi-10 kuye kweyi-15, ilandelwe ukukhahlelwa okukodwana kanye noku-drill sparring. Okulandelayo, baprakthiza amafomu (uhlelo olumisiwe lwamasu aqoshiwe angaba yisandla noma ifomu lezikhali ezifana nenduku yomnsalo, umkhonto, noma inkemba eqondile). Okokugcina, benza ukuqeqeshwa okwengeziwe kwamandla omzimba ongaphezulu kanye nomsebenzi wesisu.

Kuyacaca ukuthi isebenzela uGisele! "Ukufunda i-kung fu kuyajabulisa futhi kuyakunika amandla… kufanele uzizwe ukuthi kuyini futhi uma ungazami, ngeke wazi!" Kusho uLi.

Yingakho sacasuka lapho umpetha we-kung fu abelana ngesampula lenqubo evela kuklayenti lakhe eliyimodeli. Qhubeka ufunde ukuze uthole okwengeziwe!

UKung Fu Workout kaGisele Bundchen

Uzodinga: Umata wokuzivocavoca nebhodlela lamanzi

Isebenza kanjani: U-Li unikeze amasampula amathathu okunyakazisa i-kung fu: ibhulokhi eliya phezulu, ibhulokhi eliya phansi, nokukhahlela okuqondile. Ezinsukwini zokuqala ezingu-30, uzokwandisa kancane kancane inani lokuphindaphinda nesivinini ukuze uthuthukise amandla nesimo, kanye nokugcina ukujima ngakunye kuhluka (bona imiyalelo ngezansi).

Zonke izithombe zihlonishwa nguTony DeLuz, Illustrator

Phezulu Vimba (okufanekiselwe ngezansi)

1. Isandla endaweni yesibhakela. U-Elbow ugobile nge-90-degree angle.

2. Letha umphambili emzimbeni okhalweni.

3. Phakamisa ingalo yakho iqonde phezulu phambi kwakho.

4. Yima ngenhla nje kwebunzi, ugcine isihlakala nengalo kubheke ngaphandle ukuze uthole ukumelana okuphezulu.

5. Buyela ngokunyakaza okufanayo endaweni elungile.

6. Ukusuka endaweni elungile shintsha ibhulokhi yesobunxele/kwesokudla, njalo ubuyisela isibhakela endaweni elungile.

Imigomo:

Izinsuku 1-10: Amabhulokhi angahlukile angama-20 ashesha kakhulu.

Izinsuku 11-20: Enye i-30 blocks isivinini esimaphakathi.

Izinsuku 21-30: Okunye okungu-40 kuvimba isivinini esisheshayo.

Ngezansi Block (isithombe ngezansi)

1. Kusukela esimweni sehhashi, isikhundla esilungele.

2. Guqula isandla sibe yizikhundla ezivulekile zesundu, iminwe ndawonye, ​​izithupha.

3. Phusha phansi, ubeke ibhulokhi yakho phakathi nendawo emzimbeni wakho, isihlakala sigobekile.

4. Ngesikhathi somthelela gxila amandla akho esithendeni sangaphandle sesandla sakho.

5. Buyela endaweni elungile.

6. Elinye ibhlokhi elingakwesobunxele / ibhulokhi yesokudla, njalo ebuyela endaweni elungele.

Imigomo:

Izinsuku 1-10: Amabhulokhi angahlukile angama-20 ashesha kakhulu.

Izinsuku 11-20: Amanye ama-30 avimba ijubane eliphakathi.

Izinsuku 21-30: Okunye okungu-40 kuvimba isivinini esisheshayo.

Ukukhahlela okuqondile (okufanekiselwe ngezansi)

1. Qala kusuka esimweni sokuma komnsalo, izandla okhalweni.

2. Shicilela isisindo sakho phambili onyaweni lwangaphambili njengoba unyawo lwangemuva lusuka phansi.

3. Nika amandla ukukhahlela ngokusebenzisa ama-flexible e-hip yomlenze wokukhahlela kanye nama-quads. Umlenze omile usiza ngokuphusha usuka phansi.

4. Umlenze uhlala uqondile, unyawo lugobeka ngobubanzi obugcwele bokunyakaza. Ukuma idolo lithambile, akukhiyiwe.

5. Khulisa isivinini sokubuya kokukhahlela ngokusebenzisa imisipha yethole nemisipha yokudonsa umlenze wakho phansi.

6. Buyela emuva ngokuma okuphelele komnsalo phakathi kokukhahlela ngakunye.

7. Qiniseka ukuthi udonsa umoya lapho ukhuphuka, ukhipha umoya lapho uyehla.

Izinjongo:

Izinsuku 1-10: Kick okhalweni phezulu izikhathi ezingama-20 umlenze ngamunye.

Izinsuku 11-20: Khahlela okhalweni phezulu izikhathi ezingama-30 umlenze ngamunye.

Izinsuku 21-30: Khahlela okhalweni phezulu izikhathi ezingama-40 umlenze ngamunye.

Ngemuva kwezinsuku ezingama-30, shintsha ukusebenza kwakho futhi uthole izinzuzo eziningi zokubekisa ngokukhomba ukukhahlela kwakho okuqondile ngezindlela ezintathu ezahlukene:

1. Ehlombe elifanayo nomlenze wokukhahlela.

2. Kuya maphakathi nomzimba wakho.

3.Ehlombe eliphambene.

Ngemininingwane engaphezulu ku-Yao Li kanye namasu angeziwe nezinzuzo ze-Kung Fu, i-Tai Chi, ne-San Shou, vakashela iwebhusayithi yakhe.

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