Uhlala Kanjani U-Elizabeth Banks Kusimo Esilungele Ikhamera

-Delile

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Ubuhle be-blonde u-Elizabeth Banks umlingisi oyedwa ongavamile ukudumaza, kusikrini esikhulu noma kukhaphethi obomvu. Ngezindima zakamuva ezivelele ku Imidlalo Yendlala, Indoda eseLedge, futhi Yini Ongayilindela Uma Uyilindele ku-movie yakhe entsha, Abantu Abanjengathi, UBhange unekhono njengoba emuhle!

Nge-bod eqinile, ezondile, nethoniwe, akungabazeki ukuthi intombazane ethandekayo eduze nomnyango inganyakazisa noma iyiphi indima-noma ingubo! Uhlala kanjani esesimweni esimangalisayo? Sikhulume nomqeqeshi wakhe omuhle, uJoselynne Boschen we-Alpha Sport, ukweba izimfihlo zakhe zokuhlala kahle.

"U-Elizabeth ubusisekile ngokofuzo, futhi unamandla amangalisayo. Uyakuthanda ukujima!" Kusho uBoschen. "Ukufaneleka yindlela yakhe yokuphila. Kwenza izinto zibe lula ukuzinakekela uma uqhubeka nokuzivocavoca futhi unempilo njengaye."

UBanks, osesebenze noBoschen cishe iminyaka emihlanu, uqeqesha izinsuku ezintathu ngesonto ihora ngesikhathi eseLos Angeles. Ngokubambisana bagxila ekuqeqesheni ukusebenza kwe-agility (izingxenye zeNike Training Club esihlanganyele nejimu yakhe) ukuxubana kwe-cardio, izinsimbi zamahhala, amabhola emithi, ama-plyometrics, nokuqeqeshwa kwe-TRX. Ukusebenza kunzima, kepha akufani!

"Kubalulekile ukuyishintsha nsuku zonke. Akukho lutho oluyisicefe kimi-noma ku-Elizabeth-kunokuthile okufanayo ngokuphindaphindiwe. Uma ungayikhiphela ngaphandle bese uhlanganisa ukuzilolonga kwakho nezinto ezifana nokuhamba izintaba, kungcono kakhulu!" uthi.

Sajabula lapho u-Boschen ehlanganyela nathi enye yezindlela zokujima zeBhange! Kuhlole ekhasini elilandelayo ukuze uzizwe ulungele ukusondelana kwakho, nanoma ungakulindele kancane.

I-Elizabeth Banks Workout

Uzodinga: Umata wokuzivocavoca, ibhodlela lamanzi, namanye amashuni amnandi ukuze ukwazi ukunyakazisa lona ngempela!

Imininingwane yokusebenza: Gcwalisa amasethi ama-3 enombolo enqunyiwe yama-reps ekuvivinyweni ngalunye ukuze umzimba wakho wonke ube sesimweni sokuphakama.

1. Ipulangwe leSawing

Ukuqala endaweni eguquliwe yepulangwe ezingalweni zakho. Phusha isisindo sakho phambili ukuze ulethe isilevu sakho ngaphezu kweminwe yakho, uvumele izinzwane zakho ukuthi zigiqeke phezulu. Ukuhlala uphansi ngangokunokwenzeka, bandakanya umgogodla wakho ukuze ubuyisele umzimba wakho ezithendeni zakho endaweni yokuqala.

Iya emuva naphambili nge-15 reps.

2. I-Sumo Squat Side Crunch

Ngena esikhaleni se-squat, kepha izinzwane zakho zivele kancane, izandla ngemuva kwekhanda lakho. Gcoba phansi ngesisindo ezithendeni zakho, uphonsa impango yakho phakathi kwamadolo akho. Njengoba ubuyela ekumeni, shintshanisa ulethe idolo elifanayo endololwaneni efanayo ngokugoqa ama-oblique akho.

Qhubeka ushintshana uze ufike ku-20 reps.

3. Inja Phansi Pushups

Kusukela enja ebheke phansi, sondeza izandla zakho ezinyaweni zakho, uguqe ngamadolo akho, futhi ufinyelele okhalweni lwakho kuze kufike ophahleni njengoba ucindezela isifuba emathangeni. Ubambe lesi sikhundla, goba izindololwane zakho ezinhlangothini bese uthepha phezulu kwekhanda lakho phansi. Cindezela ubuyisele endaweni yokuqala.

Qedela ukuphindaphinda okungu-20.

Uma udinga usizo, bheka le vidiyo.

4. Uhlezi Phambili

Thatha indawo ethi "idiphu" noma ibhuloho ngeminwe yakho ebheke phambili ngenkathi ulinganisela ezithendeni zakho. Nweba umlenze wangakwesokudla uqonde ngqo ukuze amadolo akho abe semgqeni. Unyakazisa izinqe zakho kuphela, uzishwibilikise phakathi kwezandla zakho bese uye phezulu esibhakabhakeni. Uma i-hamstring yakho izwa sengathi iklebhuka, uyenza kahle!

Gcwalisa ama-reps angama-20 ohlangothini ngalunye.

5. I-Abs Roll Up

Lala ngomhlane (ungacabangi ukuthi uphumule!) futhi uphakamise amadolo akho esifubeni sakho ukuze ugoqe emahlombe akho. Usebenzisa umfutho omncane kepha ikakhulukazi i-abs yakho, hamba uye phambili bese ubeka zombili izinyawo phansi ukuze ume endaweni yokuma. Uma usuzinzile ngesisindo ngisho emlenzeni ngamunye, engeza i-hop, efinyelela esibhakabhakeni.

Ithiphu: Phusha zombili izithende zakho ngokulinganayo phansi ohlangothini ngalunye lwe-butt yakho ekukhuphukeni nasezansi.

Gcwalisa ama-reps ayi-15.

6. Jump Lunges

Qala endaweni ye-lunge ngomlenze wakho wesokudla uye phambili, uqiniseke ukuthi une-90 degree degree ngomlenze ngamunye. Gxumela phezulu emoyeni, uphushe ngokulinganayo ngomlenze ngamunye. Ngenkathi usesemoyeni, shintshela imilenze uye phansi ngonyawo oluphambene (kwesobunxele) emgodini wakho we-angled ngokuphelele.

Phinda uze ufune ukumemeza… noma uze ushaye ama-reps angama-20.

Ngeminye imininingwane ngoJoselynne Boschen, hlola iwebhusayithi yakhe bese uxhuma naye nge-Facebook noma nge-Twitter.

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