Uthole kanjani u-Zoe Saldana Ku-Guardian of the Galaxy Shape

-Delile

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Umlingisi we-Sexy sci-fi UZoe Saldana inakho konke: i-movie ebilindelwe kakhulu, Guardians of the Galaxy, namuhla, inqwaba yenjabulo esendleleni (singasho ukuthi amawele?!), unyaka wokuqala ojabulisayo womshado no-hubby Marco Perego, nomzimba omangalisayo, ukuqala. Ingxenye engcono kakhulu? Lesi sihlabani esimangalisayo sithi lapho sineminyaka engama-36 ubudala, “sisendaweni efanele” maqondana nokubukeka kwayo nesimo sayo sengqondo.

Kepha uhlala kanjani esimweni sikakhaphethi obomvu esinjalo (ingasaphathwa eyokulungiselela ukudlala ubuso obuluhlaza, isitobha esiphelele ku-flick yakhe entsha) yize kunesikhathi esimatasa kangaka? Ngaphandle kokusebenza kakhulu nomxhumanisi we-stunt u-Steve Dent kanye nabadwebi bezingoma ezifana no-Chloe Bruce no-Thomas Robinson Harper kusethi, u-Saldana unabaqeqeshi bokufaneleka kuzo zombili izinhlaka ukuze amgcine eqinile futhi encike kuyo yonke indima enonya.

Sihlangane nomqeqeshi osaziwayo u-extraordinaire uSteve Moyer, osebenze noSaldana kusukela ngo-2009 eLos Angeles, ukuze antshontshe ezinye zezimfihlo zakhe. Qhubeka ufunde ukuze uthole okwengeziwe!

Umumo: Ngabe ukuhlangana okujwayelekile noZoe kuhlanganisani?

USteve Moyer [SM]: Ngokuvamile, sisebenza umzimba wakhe ogcwele ngokugcizelela ukuhlala unciphile futhi uqinile. Ngithanda ukuhlanganisa izivivinyo ezintathu noma ezine zilandelana ukugcina ukuzivocavoca kuhamba futhi ngisebenzise isikhathi. Lapho esedolobheni, kwesinye isikhathi ukusebenza kuhlala ihora eligcwele, kwesinye isikhathi kuba imizuzu engama-30.Ngizokwenza ama-cardio amaningi nomgogodla uma ngazi ukuthi ngeke ngibone iklayenti ngosuku olulandelayo. Uma ngazi ukuthi sisebenza ngezinsuku ezilandelanayo, ngihlukanisa ukujima ngokwezitho zomzimba. Ukuze ngizivocavoce umzimba ogcwele, ngithanda ukwenza ukuvivinya umlenze njengama-squats okulandelwa ukuzivocavoca okuyisisekelo okufana ne-plank pushups (ephinde ishaye ama-triceps) okulandelwa ukuzivocavoca kwe-cardio, okuphinde kuqondise imilenze njenge-Jumping Lunges. Lolo uchungechunge oluhle oluzokwakha amandla nokubekezela futhi lungaba usizo olukhulu ekuncipheni nasekuchitheni amaphawundi angafuneki.

Umumo: Uyamsiza noZoe ngokudla kwakhe?

SM: Uke wasebenzisa ibhizinisi lami lokuletha ukudla phambilini, iMoyerMeals. Isevisi yami ayinayo i-gluten, asikho ushukela ongeziwe, akukho ukudla okwenziwe ngokulinganisa okunambitheka kakhulu nakho. Ukudla ngakunye kuyiphrotheni engenawo amandla ahlanganiswe nama-carbohydrate ayinkimbinkimbi nemifino ngokulingana okuphelele.

Umumo: Yini ekumenyu evamile yansuku zonke?

SM: Isibonelo esivamile sanoma ngubani kumakhasimende ami kungaba i-oatmeal eyenziwe ngobisi lwe-alimondi, imbewu ye-chia, ubhanana omisiwe, umango, uphayinaphu, namantongomane ama-macadamia esidlweni sasekuseni kanye nendlu eyenziwe ngamaprotheni shake nge-organic Whey protein yokudla okulula. Amasemini namadili okudla njalo kuyizidlo ezinomsoco. Ezinye izibonelo zingaba isaladi lentilili elinemifino eqoshiwe, utamatisi omiswe ngelanga, kanye namagilebhisi omisiwe; isaladi le-noodle yenkukhu nenkukhu nemifino; noma i-turkey burger enezilimo ezibhakiwe nemifino eluhlaza.

Umumo: UZoe unohlelo olumatasatasa futhi usasifanela isikhathi sokujima. Noma isiphi iseluleko kithi sokwenza okufanayo?

SM: Akudingeki usebenze ihora nsuku zonke. Imizuzu engamashumi amathathu, kathathu ngesonto, eyenziwe kahle futhi ihlanganiswe nemikhuba yokudla ehlakaniphile, ingakuthola usesimweni esihle sansuku zonke. Kodwa ngizosho engihlala ngikusho: Kuqala ngomgomo ocacile, obambekayo. 'Ngifuna ukuba sesimweni esifanele' akuyona inhloso. 'Ngifuna ukwehla ngamakhilogremu ayishumi ngenyanga eyodwa futhi ngikwazi ukugijima imayela le-6- imayela'? Lowo umgomo ocace kakhudlwana. Cabanga ngezinombolo nemininingwane ethile, bese uhlela inqubo noma othile enze uhlelo olukufinyelela kuleyo nhloso.

Nayi isampula yokuzivocavoca uSteve Moyer ethatha wonke amaklayenti akhe osaziwayo ngokusebenzisa (kufaka noZoe Saldana).

Isebenza kanjani: Izinsuku ezintathu ezingalandelani ngesonto, yenza isinyathelo ngasinye ngokulandelana ngaphandle kokuphumula phakathi kokuzivocavoca. Ngemuva kokuqeda isifunda esisodwa, phumula umzuzu owodwa, bese uphinda isifunda sonke izikhathi ezine. Landela lokhu ngemizuzu emi-2 yokuhamba ngebhayisikili ebhayisikili elihlelekile ngejubane elilinganisiwe, bese kuba imizuzwana engu-15 ngejubane eligcwele; phinda izikhathi ezine.

Uzodinga: Umata, Amanzi, Ibha yokudonsa, Ibhayisikili eliyi-Recumbent

Isikwele

5 amasethi, 24 reps

Tshala izinyawo ziyisicaba phansi, cishe zihlukaniswe ububanzi behlombe, zikhombe ngaphandle kancane (hhayi ngqo phambili), ugcine amadolo angadluli ngale kwezinzwane. Ubheke phambili phambili, uguqe ngamadolo njengokungathi uhleli esihlalweni kuze kube yilapho amathanga ecishe afane naphansi, ukugcina izithende phansi nokwelula izingalo ukulinganisela. Donsela ku-abs, uqinise umzimba wonke, ugcine ongezansi emuva endaweni engathathi hlangothi (i-arch engemuva ilungile). Buyela endaweni yokuqala.

IPlank Pushup

5 amasethi, 24 reps

Ngena endaweni ye-pushup eguquliwe, izandla zibanzi kancane kunamahlombe namadolo phansi. Donsa i-abs uyiqinise, wenze umugqa oqondile ukusuka phezulu kwekhanda ukuya emilenzeni. Bend izindololwane 90 degrees. Pushisela emuva endaweni yokuqala.

Jumping Lunge

5 amasethi, 24 reps

Yima mude ngonyawo lwesokunxele kancane ngaphambi kwesokudla. Bend amadolo kancane ungene emgodini oyingxenye. Ngokuzibandakanya okuyisisekelo, cindezela izinyawo zombili ezinyaweni ugxume, ushintshe ukuma kwezinyawo midair, ufike emgodini onomlenze wesokudla ngaphambili, ugobe ama-degree angama-90 emadolweni nasesinqeni (idolo langemuva kufanele lifakwe ngaphansi kwesinqe). Qhubeka, ushintshana izinhlangothi rep ngamunye.

Ulenga Knee Phakamisa

5 amasethi, 24 reps

Bamba ibha yokudonsela phezulu, nomzimba ulenga phansi uqonde phansi, kucace odongeni. Bamba izingalo ngobumnene (sengathi uzokwenza ukudonsa). Ngenkathi ubambe izicubu zomzimba ezizinzile nezicijile, phakamisa amadolo (noma imilenze eqondile, kuya ngezinga lokuqina). Phakamisa amadolo (noma imilenze) phezulu ngangokunokwenzeka, bese uwahlisa endaweni yokuqala.

Ngeminye imininingwane ngomqeqeshi wosaziwayo uSteve Moyer, vakashela amawebhusayithi akhe asemthethweni ku-themoyermethod.com naku moyermeals.com. Ungakwazi futhi ukuxhumana naye nge-Facebook ne-Twitter.

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