I-Ringer Star Sarah Michelle Gellar's Total Body Workout

-Delile

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USarah Michelle Gellar ungowesifazane oyedwa onenkani, ongesabi! Umakadebona womabonakude oqalayo njengamanje ukhombisa uhlelo olusha sha lwe-The CW iRinger, kepha ubelokhu esifungisa iminyaka engaphezu kweyishumi ngamakhono akhe okulingisa aqinile nomzimba wakhe omubi ukufana.

Iyini imfihlo yomlingisi yokugcina ikhamera ilungile ngaso sonke isikhathi? Ngaphezu kokujaha ingane yakhe ethandekayo ezungeze (uCharlotte Grace oneminyaka emibili nomyeni wakhe UFreddie Prinze, Omncane.), ezinye zezimfihlo zakhe zokuhlala kahle zifaka ukuzivocavoca ngaphandle, ama-Pilates, ukudla okunempilo ne-juicing.

UGellar ubuye wasebenza nomqeqeshi wosaziwayo uPhong Tran waseJoe's Gym. UTran, onobungcweti bokuqeqeshwa okunamandla, wasebenza nomlingisi wezemidlalo kathathu ngesonto iminyaka emibili, egxile kakhulu kumaPlyometric.

"Uhlobo lomzimba kaSarah lwalulungile, kodwa kwakudingeka aqine ngoba uzenzela owakhe izinto," kusho uTran. "Konke ebesikwenza bekumele kugxile emgodleni oqinile, kanti i-abs nomhlane wakhe bekumele kuthembisene umshado."

Akumangazi ukuthi uGellar naye ubezinikele enkambisweni yokuzivocavoca kaTran njengezindima zakhe zokulingisa.

"Ubehlala ekhona kakhulu ekuzilolongeni kwakhe, ehlezi ezimisele ukuzama umnyakazo omusha futhi enze konke okusemandleni akhe," kusho uTran. "Ubeyikhasimende eliphelele!"

Yize singeke sonke sibe yizinkanyezi ze-TV, sisengabukeka futhi sizizwe njengabanye! Umqeqeshi onethalente usinikeze ulwazi lokuthi singazithola kanjani izingalo, imilenze emile, kanye ne-midsection emnandi - njengoGellar. Qhubeka ufunde ukuze uthole okwengeziwe!

Uzodinga: Ikhebula rack; umata waphansi; ama-dumbbells; isondo lokugijimisa indiphi elenzelwe into esindayo high nge iqonde, cambered noma V bar; isinyathelo sebhokisi.

Isebenza kanjani: Ukuzivocavoca umzimba kukaTran okuphelele akwenzile kwaGellar kugxile kuma-plyometrics ukuze asebenze okuyisisekelo, ama-biceps, ama-triceps, ama-quads, ama-glutes, amahlombe, i-abs, ama-oblique, emuva, amathanga, imilenze, imisipha kanye nezinqe. Iqukethe ukunyakaza okuyisikhombisa okwenziwe kusekethe imizuzu engama-60 ngaphandle kokuphumula.

Qala ngokunweba okulula bese ufudumeza imizuzu engu-5-15 kutreadmill noma elliptical - noma yini ehambisa umzimba wakho wonke!

ISINYATHELO 1: Umugqa Wekhebula Lokuhlwitha

Ungakwenza kanjani: Yima ubheke iraba yekhebula. Bamba zombili iziyaluyalu bese ugoqa phansi ngezingalo zakho ziqonde ngqo phambi kwakho. Manje uzofuna ukusukuma futhi, njengoba umile, donsa ikhebula ezimbanjeni zakho. Yenza lokhu ngokunyakaza okukodwa oketshezi ukuze kuthi uma usukumi uqonde phezulu, ama-stirrup aqonde ngqo ezimbanjeni zakho. Bese uhlehla ubheke phansi bese uvumela izingalo zakho ziqonde njengoba wehla. Lokho kuyi-rep engu-1. Gcwalisa ama-reps ayi-10-15.

Imisipha lokhu kuhamba kuyasebenza: Imilenze, isinqe, emuva, ama-biceps namahlombe.

ISINYATHELO 2: Ama-push-up ane-Side Twist

Ungakwenza kanjani: Qala endaweni push-up. Yenza i-push-up evamile, jikisa i-torso yakho kwesokudla bese uswayipha ingalo yakho yesokudla uye ophahleni, ngakho manje usubheke eceleni ngokuphelele. Jikela emuva bese wehlisela umzimba wakho phansi. Manje yenza i-push-up bese uphendulela ngakwesobunxele bese uphakamisa ingalo yakho yesobunxele. Gcwalisa ama-reps ayi-10 ohlangothini ngalunye.

Imisipha lokhu kuhamba kuyasebenza: Okumaphakathi, isifuba, ama-triceps, ama-biceps, amahlombe, i-abs kanye ne-back.

ISINYATHELO 3: Ukuhlala okugcwele nge-Twist

Ungakwenza kanjani: Lala ufulathele ubheke phansi, guqa amadolo bese ubeka izinyawo zombili phansi. Beka izandla ngemuva kwezindlebe, usekele kahle ikhanda lakho, kodwa ungalibambi noma uphakamise ikhanda lakho. Cindezela umgogodla wakho ophansi uyibheke phansi. Phakamisa kancane amahlombe akho phansi, usebenzisa amandla emisipha yakho yesisu. Njengoba uphakamisa, zicabange ucindezela inkinobho yesisu sakho emgogodleni wakho. Bese ujikela kwesokunxele ngokulenga ihlombe lakwesokudla kanye nendololwane yesokudla ubheke edolweni lesokunxele. Cindezela imisipha ye-oblique yangakwesobunxele okhalweni nasehlangothini lwakho njengoba ujija. Phinda futhi ngakolunye uhlangothi. Qedela i-10-20 reps.

Imisipha lokhu kuhamba kuyasebenza: I-Core, i-abs ne-obliques.

ISINYATHELO 4: I-Dumbbell Reverse Lunge ne-Curl

Ungakwenza kanjani: Bamba ama-dumbbells bese uwabamba ezinhlangothini zakho. Buyela emuva cishe ngamamitha angu-3 ngomlenze wakho wesokudla, ngesikhathi esifanayo ugoqa ama-dumbbell uwabhekise emahlombe akho njengoba wehlisa okhalo kuze kube yilapho idolo lakho lesobunxele ligobile ngama-degree angu-90 futhi idolo lakho langakwesokudla liyiyintshi ambalwa ukusuka phansi. Pushela emuva phezulu futhi wehlise ama-dumbbells. Phinda, ubuyele emuva ngomlenze wakho wesobunxele. Lokho kuyi-rep engu-1. Gcwalisa ama-reps ayi-10-15 emlenzeni ngamunye.

Imisipha lokhu kuhamba kuyasebenza: Ama-core, ama-biceps, ama-quads nama-glutes.

ISINYATHELO 5: I-Tricep Pushdowns

Ungakwenza kanjani: Yima ubheke i-pulley ephezulu enebha eqondile, ekhethiwe noma nge-V bar. Bamba ibha ngentende-phansi, ngaphansi kokubamba kobubanzi behlombe. Qala nge-bar cishe ileveli yesilevu futhi izingalo zakho ezingaphezulu zibheke phezulu kancane. Qala ukunyakaza ngokuletha izindololwane zakho phansi ngokuhambisana nomzimba wakho. Uma izindololwane zakho zibheke phansi, qhubeka nokunyakaza ngokusunduza phansi futhi uzungeze nge-arc ebanzi.

Gcina izindololwane zakho ziboshwe ngokuqinile ezinhlangothini zakho nasezihlakaleni zakho ziqonde. Ungavumeli izihlakala zakho zigobe. Cindezela kanzima. Vumela ibha phezulu. Vumela izingalo zakho ezingaphezulu zibheke phezulu futhi kuze kube yilapho ibha isisezingeni lesilevu. Lokho ngu-1 rep. Gcwalisa ama-reps ayi-10-20.

Imisipha lokhu kusebenza kuyasebenza: Okuyinhloko nama-triceps.

ISINYATHELO 6: Izinyathelo zebhokisi phezulu

Ungakwenza kanjani: Setha ibhokisi elicishe lifike emadolweni bese ubamba ama-dumbbells. Yima ngqo phambi kwebhokisi. Ngomlenze owodwa, ngena ebhokisini, phuma esithendeni sakho bese uziphakamisa. Uma ufika phezulu, guqula i-glutes yakho nama-hamstrings kanzima ngangokunokwenzeka okungenani umzuzwana owodwa, bese wehlisa umlenze kancane. Lokho ngu-1 rep. Gcwalisa ama-25-30 reps emlenzeni ngamunye.

Imisipha lokhu kuhamba kuyasebenza: Imikhuhlane, amathanga nezintambo.

ISINYATHELO 7: ILat Pulldown eneSquat

Ungakwenza kanjani: Yima endaweni yokuhlwitha, izingalo zibanjwe ngaphezulu ngokunwetshwa okugcwele, ubambe ibha exhunywe esitaki sesisindo. Donsela izindololwane zakho phansi nangemuva, wehlise umgoqo entanyeni, bese ubuyela endaweni yokuqala. Lokhu kuyimpinda engu-1. Gcwalisa ama-reps ayi-10-20.

Imisipha lokhu kuhamba kuyasebenza: Ama-Core, ama-lats, ama-biceps, i-delts yangemuva, imilenze, ama-quads, ama-glutes kanye ne-butt.

Ngemininingwane engaphezulu, hlola iwebhusayithi yakwaTran, iMy Fitness Pros, kanye nomsebenzi wakhe wokukhuthaza osiza abalingisi ngokubanikeza izinhlelo zokuzivocavoca ezincomekayo nokuqeqeshwa ngempilo.

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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