U-Amanda Seyfried Wangena Kanjani Ekubunjweni Kwesikhathi

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IHottie yaseHollywood Amanda Seyfried akuyona umuntu ongaziwa ekuqomeni abesilisa abahola abathandekayo ngokwedlulele - kusikrini nangaphandle. Esikhathini sakhe sakamuva sokuthakazelisa isenzo Ngesikhathi, uphakamisa isikrini nozakwabo we-hubba hubba Justin Timberlake.

Ngakho-ke umlingisi omuhle, ovule amehlo wenze kanjani isigqoko sakhe silungiselwe ikhabethe lakhe lasendle nezigcawu ezishisayo? Ngenhlanhla, ithalente lokungqongqoza bekungafanele lilunge ngesikhathi Ngesikhathi…ngoba ubesebenza nomqeqeshi osaziwayo we-powerhouse u-Harley Pasternak kule minyaka embalwa edlule!

Imiphumela emangalisayo iyakhombisa. Ngemva kokuqeqeshwa wonke umuntu kusuka UHalle Berry, u-lady Gaga futhi UMegan Fox ku UJennifer Hudson futhi UMilla Jovovich, Uhlu lwamakhasimende olumangalisayo lukaPasternak lufundeka njengekhasi le-IMDB. Umqeqeshi onethalente uyazazi izinto zakhe uma kuziwa kuzo zonke izinto zempilo nokuqina.

Ukugcina umzimba wakhe unethoni, ulungile futhi umuhle, uSeyfried ubelandela uhlelo lwePasternak's 5-Factor Program. "Usebenza kanzima impela futhi ubukeka emuhle. Uyazi ukuthi kudingani futhi akudingi ukuchitha isikhathi sonke ejimini," kusho uPasternak.

Esidlweni se-5-Factor Diet sikaPasternak, uSeyfried udla kahlanu ngosuku: ibhulakufesi, isidlo, isidlo sasemini, isidlo kanye nesidlo sakusihlwa. Isinongo siyisilinganiso sobukhulu besidlo. Ngaso sonke isikhathi lapho edla, kunezici ezinhlanu: amaprotheni anamafutha amancane, i-carbohydrate enempilo, i-fiber, amafutha anempilo (noma ukungabi khona kwamafutha angenampilo) nesiphuzo esingenashukela.

Ingxenye engcono kakhulu? Uma ulandela uhlelo lukaPasternak oluqhutshwa yimiphumela, uzothola "usuku lwamahhala" olulodwa ngesonto, lapho ungadla khona "noma yini oyifunayo, noma ngabe ufuna, noma nini lapho ufuna!" Pasternak uthi.

Ngokungeziwe ohlelweni lwakhe lokudla okunempilo, amakhasimende kaPasternak aziqeqesha nge-5-Factor Hollywood Workout yakhe enamandla. Ukuzivocavoca kusebenzisa inqubo esezingeni eliphakeme ebizwa nge- "supersetting," lapho wenza khona izivivinyo ezimbili ubuyela emuva ngaphandle kokuphumula phakathi. Lokhu kwenza ukujima kube kufushane (okuncane njengokuyimizuzu engama-25 ngosuku, izinsuku ezi-5 ngeviki) kepha kugcina izinga lokushaya kwenhliziyo yakho liphakanyisiwe isikhathi eside, ngakho-ke ushisa ama-calories amaningi.

Yingakho sakhishwa ngokuphelele lapho uPasternak eveza isampula le-Seyfried's 5-Factor Workout, lapha:

Uzodinga: Intambo yokugxuma, isethi yama-dumbbells, umata waphansi, nebhentshi elinesici sokuthambekela.

Isebenza kanjani: Uzokwenza ukuzivocavoca okungu-5 ngesonto, imizuzu engama-25 ngayinye ubude bese uhlukaniswa izigaba ezinhlanu zemizuzu emihlanu. Ngayinye yenziwa njengesifunda, futhi inani lama-reps, amasethi, uhlobo lokuzivocavoca kanye nezinga lokumelana kufanele lishintshe nsuku zonke.

"Ukuze umzimba wakho uqhubeke nokushintsha, uhlelo lwakho ludinga ukuqhubeka nokushintsha," kusho uPasternak.

ISIGABA 1

Amaminithi ama-5 we-Cardio Warm-Up

Okufanele ngikwenze: Jump intambo, hamba, ujikeleze, ukhuphuke izitebhisi noma usebenzise umshini we-cardio obekwe ezingeni eliphansi. Vele uhambe!

ISIGABA 2

Amaminithi ama-5 Wokuqeqeshwa Kwamandla Omzimba Ophezulu: Ama-Bent-Over Dumbbell Rows

Ungakwenza kanjani: Hlala emaphethelweni ebhentshi ubambe i-dumbbell esandleni ngasinye. Goba phambili okhalweni - ugcine umqolo wakho usethe njo - kuze kube yilapho umqolo wakho ucishe ufane naphansi (isifuba sakho kufanele sehle siseduze kwamathanga akho ngangokunokwenzeka). Vumela izingalo zakho ziqonde ngqo phansi, izintende zibhekane. Kancane, dweba izindololwane zakho phezulu ngangokunokwenzeka, ugcine izingalo zakho zisondele ezinhlangothini zakho. Phumuza isikhashana, bese uyehlisa kancane kancane zehle izingalo zakho zize ziqonde futhi. Phinda.

Ithiphu: Inani lesisindo kufanele lincike kulokho ongakuqeda ekugcineni kwesethi. Ungeqi imingcele yakho kodwa uziphonsele inselelo wena ngokwakho!

ISIGABA 3

Amaminithi ama-5 Wokuqeqeshwa Kwamandla Omzimba Osezansi: Ama-Reverse Lunges

Ungakwenza kanjani: Yima ngemilenze yakho ububanzi behlombe buhlukane. Qala ngokuhlehlela emuva, utshale unyawo lwakho, bese ugoba umlenze wakho wangaphambili uze ufinyelele cishe i-angle engama-degree angu-90. Idolo lomlenze wakho wangemuva kufanele nalo ligobe lize licishe lithinte phansi.

Kuleli qophelo uzobe usesimweni esifanayo njengoba unjalo lapho wenza i-lunge ejwayelekile. Bese, qedela i-rep ngokuphakamisa unyawo lwakho lwangaphambili nomlenze kuze kube yilapho ususendaweni yokuqala. Phinda ngomunye umlenze.

Ithiphu: Qiniseka ukuthi ugcina ikhanda lakho liya phambili nomzimba ongaphezulu umile kulo lonke lolu vivinyo.

ISIGABA 4

Imizuzu emi-5 Yokuqeqeshwa Okubalulekile: Ama-Crunches Amabili

Ungakwenza kanjani: Lala ufulathele ufulathele phansi. Phakamisa amadolo akho ukuze imilenze yakho yakhe indawo "V" amadolo akhombe phezulu. Phakamisa izinyawo zakho ukuze amathole ahambisane naphansi futhi amathanga akho abheke phansi. Izandla zakho kufanele zibe ngemuva kwekhanda lakho futhi izindololwane zikhombe ngaphandle.

Phakamisa ikhanda lakho namahlombe phansi ngenkathi udonsa amadolo akho ngasekhanda lakho. Isikhumba sakho kufanele siphume emhlabathini. Exhale ngenkathi uzama ukuthinta amadolo akho esifubeni sakho. Qiniseka ukuthi ugcina izindololwane zakho zeluliwe ngaphandle ukuze ukunyakaza kwelifti kuqhamuke endaweni yesisu. Njengoba uhogela, buyisela imilenze yakho endaweni yokuqala namathanga akho ebheke phansi. Yehlisa nekhanda phansi futhi. Phinda.

Ithiphu: Gxila emaqenjini emisipha endaweni yesisu futhi uzizwe ngempela ukusha! Khumbula nje ukuphefumula.

ISIGABA 5

Amaminithi ama-5 (noma ngaphezulu) we-Fat-Burning Cardio Work

Ungakwenza kanjani: Esigabeni sokugcina, buyela emuva kunoma imuphi umsebenzi owawukwenza eSigabeni 1.

Ithiphu: Uma ungahamba isikhathi eside futhi ube nesikhathi, hamba! Uma uqhubeka nokuzivocavoca umzimba, amakholori amaningi ozowashisa - vele uqiniseke ukuthi unamandla anele okuzamazama ukuzivocavoca kwakho ngosuku olulandelayo. Khumbula ukushintsha uhlobo lokuzivocavoca, ama-reps, amasethi nezinga lokumelana isikhathi ngasinye.

"Ukuqala namuhla, hamba. Njengamanje! Uma nje ufunda lesi sihloko, gqoka izicathulo ezintofontofo bese uyahambahamba. Konke mayelana nokwenza izinqumo ezincane," kweluleka uPasternak. "Izinto ezincane njengokuthatha izitebhisi esikhundleni salokho wekheshi. Ukuhamba lelo bhulokhi elengeziwe. Ukupaka imoto yakho endaweni ekude kakhulu kulogi yokupaka. Uyizwile izikhathi eziyizigidi kodwa iyahlanganisa ngempela. "

Bamba u-Pasternak odlala ochungechungeni olusha lwe-ABC Revolution u-premiering ngoJanuwari, futhi ufunde kabanzi ngohlelo lwakhe lwe-5-factor ku-www.5factor.com.

Mayelana noKristen Aldridge

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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