Isebenza kanjani iZoe Saldana yeColombiana

-Delile

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Njengomunye wabalingisi abadingeka kakhulu eHollywood, oneminyaka engu-33 UZoe Saldana muhle, uhlakaniphile, unekhono, futhi uyisithonjana semfashini sangempela.

Ngeqhaza lakhe lokulingisa ku-flick yesenzo esisha Colombiana (kumatiyetha ngo-Agasti 26), owesifazane ongesabi angangeza ngokusemthethweni "iqhawe lesenzo sokukhahlela" ohlwini lwezichasiso abalandeli abangazisebenzisa ukumchaza. Ku-movie, uSaldana udlala indawo kaCataleya Restrepo, umbulali wosana-you-best-not-cross ofuna ukuziphindiselela kubadayisi bezidakamizwa ababulala umndeni wakhe.

Ukuze aguqule umzimba wakhe osuvele uncikile, onenhliziyo embi ube umshini wokubulala kabi endimeni, uSaldana wasebenza nomqeqeshi wokuqina waseHollywood uSteve Moyer (kanye ne-dynamo yabantu isiyonke) izinsuku ezintathu kuya kwezine ngesonto.

UMoyer, osebenze noSaldana kusukela ngo-2009 futhi obuye aqeqeshe Amanda Righetti futhi UShannon Doherty, waphefumulelwa ukuba abe umqeqeshi womuntu siqu ngemuva kokulimala kwaqeda umsebenzi wakhe we-basketball ochwepheshe eYurophu.

"Ngaqala ukunikeza izingane izifundo ze-basketball, futhi lokho kwaguquka kwaba ukuziqeqesha komuntu siqu," kusho uMoyer. "Isifiso sami akukhona nje ukuqeqesha abantu, kodwa ukubasiza ukuba baphile impilo enempilo."

Ngoba Colombiana, USaldana wayefuna ukugcina umzimba wakhe onamathoni, oguquguqukayo, wezemidlalo ngenkathi ehlala engenakho ukulimala futhi enempilo. Nakuba u-Moyer enesitifiketi esibanzi sokudla okunempilo (bheka i-Moyer Method yakhe, indlela yokuphila enempilo emangalisayo ongayenza umuntu ngamunye), bekungadingeki ukuthi afake isihlabani senkanyezi esihehayo ekudleni okukhethekile ukuze abambe iqhaza.

"Ngimnika isikweletu esikhulu - uyakwazi ukuzidlela okunempilo," kusho uMoyer. "Ngimnika izeluleko neziphakamiso lapho ezifuna."

UMoyer uncoma ukuba nomgomo oyinhloko wokuba nempilo enhle kunokuzama nje ukubukeka umuhle, ngoba ngeke ube nempilo nalaba bokugcina.

"Ukuzivocavoca umzimba kuyingxenye enkulu, kanjalo nokudla okunomsoco. Okuvame ukunganakwa ukulinganisela," kusho uMoyer. "Akudingeki ukuthi weqise ukuze ubukeke umuhle futhi uzizwe umuhle."

Ngakho-ke ungazizwa njengowesifazane ongesabi owakhahlela phansi (futhi ubukeka njengaye futhi), uMoyer wabelana ngezimfihlo zokuzivocavoca zikaZoe Saldana, lapha.

Uzodinga: Ibhola lokuzivocavoca, ibhendi lokumelana, i-rack rack, kanye nomata wokuzivocavoca.

Indlela Esebenza Ngayo: Ukujima kukaMoyer eSaldana kuhle kakhulu kwe-toning ngoba kusebenza umzimba wonke ngokugxila okuqondile emilenzeni. Ukuhamba komzimba okuphezulu kuzosiza ekuchazeni ngaphandle kosongo lokuthola ubukhulu, kanye nokusebenza kanzima kanzima.

"Kuthinta inkinga enkulu emzimbeni wonke amakhasimende ami engitshela ngayo - ama-triceps," kusho uMoyer. "Ungakwenza futhi lokhu kuvivinya umzimba ususe ama-push-pulls ngebhola lokuzivocavoca."

Ngaphambi kokuqala lokhu kuvivinya umzimba, qala ngemfudumalo yemizuzu emihlanu kuya kweyishumi emshinini okwe-elliptical noma kumshini wokunyathelisa ukuze umzimba ufudumale.

ISINYATHELO 1: Ama-squats ane-Exercise Ball ne-Resistance Band

Ungakwenza kanjani: Beka ibhola odongeni bese ume ulifulathele ukuze umgogodla wakho ugobe ngokwemvelo ngalo. Izinyawo zakho kufanele zibe sesimweni ukuze uma ugoqa phansi, amadolo akho ahlale emgqeni nezithende zakho. Uma uhlahlela phansi, kufanele ugingqe nebhola, ugcine iqolo lakho eliphansi linwetshiwe.

Ngaphansi kwesikwele, uMoyer uthanda ukuthi uSaldana abambe ibhande lokumelana nobude bengalo bese eyihlukanisa ukuze iqembu liwele esifubeni sakhe, lisebenze ngemuva.

Gcwalisa ama-reps ayi-12 kuye kwangama-15, uqiniseke ukuthi i-rep ngayinye ihamba kancane futhi ilawulwa kakhulu.

Lokhu kunyakaza kusebenza kwemisipha: Umzimba wonke ongezansi. Ukusebenzisa ibhola kuzovikela umhlane ongezansi namadolo - lezi zindawo ezimbili ezisengozini enkulu lapho wenza isikwele njalo.

ISINYATHELO 2: Ikhebula Push-Pull

Ungakwenza kanjani: Kafushane nje, uyacathama phansi, uyadonsa, uyaphusha, ujikeleza ezinqeni. Kunzima kakhulu ukukuchaza ngoba kuningi okwenzekayo, ngakho-ke nasi isixhumanisi sokubonisa ividiyo evela kuSteve Moyer uqobo!

Gcwalisa ama-reps ayi-12 kuye kwangama-15 ohlangothini ngalunye.

Lokhu kunyakaza kusebenza kwemisipha: Cishe wonke umzimba! Ukuzivocavoca okuhle kakhulu kwe-toning, ukuzinza, namandla ayisisekelo.

ISINYATHELO 3: I-Plank Push-Ups

Ungakwenza kanjani: Qala endaweni yepulangwe, ugcine umzimba wakho uqondaniswe kusukela ekhanda kuye ozwaneni. Zisebenzele ungene endaweni yokuphokophela ingalo eyodwa ngesikhathi ngokunyakaza komzimba okuncane ngangokunokwenzeka.

Khumbula ukuthi awenzi i-push-up, uvele uguquke usuka endaweni yepulangwe uye endaweni yokuphusha phezulu. Qiniseka ukuthi ushintsha ukuthi iyiphi ingalo oyisebenzisa kuqala kusuka kusethi ukusetha. Kuma-reps, lokhu kuzoba ukuqhubeka kwemvelo.

"Ungaqala kuphela ukwazi ukwenza oku-3 noma oku-4. Vele uzame ukuqhubeka wengeza okwengeziwe ngaso sonke isikhathi uma uwenza - uzomangala ukuthi ungathuthuka ngokushesha kangakanani kulo msebenzi," kusho uMoyer. "Uma ukwazi ukwenza u-10, kuhle lokho. Uma ungenza u-15, uyi-rockin'. Uma ukwazi ukwenza u-20 noma ngaphezulu, uyisihlabani se-rock!"

Lokhu kunyakaza kusebenza kwemisipha: Lokhu okunye ukuvivinya umzimba okuyisisekelo futhi okubhekiswe kuma-triceps nakancane, esifubeni.

ISINYATHELO 4: Ama-Walking Lunges

Ungakwenza kanjani: Qala endaweni yokuma. Okulandelayo, thatha isinyathelo eside kakhulu kunesinyathelo sakho esivamile sokuhamba, bese ume futhi ungavumeli umfutho wakho ukuqhubekisele phambili.

Gcoba uqonde phansi ukuze idolo lakho langaphambili lihlale lihambisana nesithende sakho sangaphambili. Uma idolo lakho langaphambili lidlula izinzwane zakho, ubeka ukucindezeleka okukhulu emadolweni akho, okungabangela ukulimala. Idolo lakho langemuva kufanele lisondele kakhulu emhlabathini kodwa akumele ulithinte. Buyela emuva ngqo futhi ungene endaweni yakho elandelayo.

"Kwabaqalayo, izinyathelo eziyi-12 kuya kwezingu-16 yisiqalo esihle sokuqala," kusho uMoyer. "Njengoba uba namandla, engeza ama-reps uze wenze izinyathelo ezingama-30 kuye kwezingu-40 eziphelele ngesisindo."

Imisipha lokhu kuhamba kuyasebenza: Lena enye i-toner yomlenze omkhulu. Lapho ifomu lilungile, lokhu kuvivinya kuthinta ngempela i-gluteus. Khumbula ukwenza ifomu elihle ngaleli phuzu: Isinyathelo, yima, iqonde, phansi.

ISINYATHELO 5: Ibhola Hams nge-Exercise Ball

Ungakwenza kanjani: Lala phansi kumata wokuzivocavoca ngezandla zakho ezinhlangothini zakho, izintende phansi. Beka izinyawo zakho phezu kwebhola lokuzivocavoca unwetshiwe imilenze yakho ungaguqi emadolweni. Ingemuva lezithende zakho kufanele libe phezulu maphakathi nebhola.

Okulandelayo, phakamisa izinqulu zakho ukuze wenze ipulangwe elibuyela emuva - umzimba wakho kufanele ube umugqa oqondile ukusuka ezinyaweni zakho ukuya emahlombe akho. Ukugcina izinkalo zakho zizinzile nokuthi zikuphi, donsela ibhola maqondana nama-glutes akho ngezithende zakho.

Ukugcina ijubane elihamba kancane futhi elizinzile, gingqa ibhola ubuyele endaweni yokuqala. Qiniseka ukuthi ugcina okhalweni lwakho luphakeme emethini ukuze umzimba wakho uhlale uhambelana. Ungasebenzisa izandla zakho kumata ukuze uhlale uzinzile. Qedela ukuphindaphinda okungu-6 kuye ku-8 koqalayo nokufika kokungu-15 njengoba uqina.

Imisipha lokhu kuhamba kuyasebenza: Izintambo nezicubu zomgogodla.

Mayelana noKristen Aldridge

UKristen Aldridge uboleka ubuchwepheshe bakhe besiko le-pop kuYahoo! njengomsingathi 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 ku-www.kristenaldridge.com.

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