Inselele Yomzimba KaSalma Hayek

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Dlulela phambili Uma Thurman, kukhona i-femme fatale entsha edolobheni! I-thriller ka-Oliver Stone ebilindelwe kakhulu Izangoma hit emidlalo yeshashalazi kuleli hlobo, edlala indawo enhle uSalma Hayek, futhi nakanjani kuyinto enhle njengoba inamandla. Ngokuphazima kweso, umlingisi oqokwe ngu-Oscar udlala umama ongayedwa osezingeni eliphezulu futhi naye ovele abe yinhloko yeqembu lezidakamizwa laseMexico nezemidlalo ezinye izingubo zangaphansi ezinesithukuthezi. NguHayek kuphela ongenza umlingiswa ononya nonamandla kangaka abe mnandi kakhulu!

Kodwa ukuletha leyo sexy akulula. Ukusuka ku-juicing kuya ku-Pilates, i-senorita e-sassy isebenza kanzima ukugcina isibalo sayo esigobile sisihle. U-Sara Shears, umsunguli we-Ugifit.com, uqeqeshe u-Hayek esikhathini esidlule futhi uthi, "USalma uhlakaniphe kakhulu futhi unokushayela okukhulu! Uhlala enza wonke umzamo wakhe ekuzivocavoca futhi yingakho ethola imiphumela. Angikwazi usho izinto ezinhle ezanele ngaye. "

Lapho ama-duo ashukumisayo eziqeqesha ndawonye, ​​basebenza kakhulu-kungaba endaweni, ehhotela, noma ekhaya lakhe-ngokwesilinganiso sezinsuku ezinhlanu kuya kweziyisikhombisa ngesonto. Ngenkathi ukuzivocavoca kufushane (imvamisa cishe imizuzu engama-30), bekunamandla kakhulu!

"Senze okuningi kwe-kickboxing, uhlobo lohlobo lokudansa ngokuqeqesha amandla nokusebenza kwebhola," kusho uShears. "Sizokwakha i-cardio kanye nokuqina kwesikhawu sokuzivocavoca ngokuvivinya umzimba okukhuphula izinga lokushaya kwenhliziyo. USalma mncane kakhulu, ngakho-ke ukungezelela ekuqeqesheni amandla kumnikeze incazelo enhle yemisipha kanye nolayini ukugcizelela umzimba wakhe omuhle wazalwa naye."

Ngokusho kukaShears, ukhiye wemiphumela ukukhetha ukusebenzisa okuhlukahlukene, okuyinselele, nokungaguquguquki. "Ngeke uthole imiphumela ngokuqeqeshwa kabili kuphela ngesonto. Kufanele ngabe wenza okuthile nsuku zonke, ngezikhathi ezifushane kodwa ngamandla aphezulu," usho kanje.

Siyakuthanda ukujima okusheshayo okuletha imiphumela engcono (ngubani ongayisebenzisi!), yingakho sajabula lapho u-Shears ehlanganyela nathi enye yezindlela zokujima zikaHayek!

Ukuzivocavoca okuphelele komzimba kaSalma Hayek

Uzodinga: Umata wokuzivocavoca, ibhodlela lamanzi, isihlalo noma ibhentshi.

Isebenza kanjani: Lesi inqubo esheshayo egxila ebangeni elifushane kepha amandla amakhulu "aziphonsele inselelo" izivivinyo. Lezi zinyathelo eziyisithupha zizungeza umongo, amandla, kanye ne-cardio. Yenza ukuzivocavoca ngalunye umzuzu o-1, bese uphinda inqubo kaningi ngangokunokwenzeka. Zilungiselele ukujuluka!

1. Ama-Burpees

Ukuze uqale, yima uqonde. Phusha izinqulu zakho emuva bese ugoba amadolo akho ukuze wehlele ku-squat. Beka izintende zombili phansi ububanzi behlombe. Yandisa (gxuma) imilenze yakho ngemuva kwakho, uxhase isisindo emabhola ezinyawo zakho nasezintendeni zakho. Qinisa imisipha yakho yesisu. Yehlisa isifuba sakho sibe ngamasentimitha owodwa phansi (qiniseka ukuthi umhlane wakho uqondile). Ziphushele phezulu futhi.

Ngemva kokuqeda i-pushup, thatha indawo ye-squat futhi. Manje, sebenzisa imisipha yakho ye-hamstring ukuze uziphushele phansi futhi UJONGE!

Yenza okuningi ngangokunokwenzeka ngefomu elifanele ngomzuzu ongu-1.

2. Ama-Pushup ashintshanayo

Beka izinzwane nezandla zakho phansi, uqiniseke ukuthi umhlane nezingalo zakho kuqondile. Gcina izandla zakho zibanzi kancane ukwedlula nangaphansi kwamahlombe akho bese uqinisa imisipha yakho yesisu. Zidonsele umoya njengoba uzithoba phansi, ume njengoba izindololwane zakho zifinyelela kuma-degree angama-90. Gcina umzimba wakho ungathinti phansi. Adonse umoya bese uziphusha usuke phansi. Ungakhiyi izindololwane zakho, futhi ungagobi umhlane.

Ngokuthuthukile, zama ukushintshanisa ama-pushups. Njengoba uzisunduzela phansi, letha idolo lakho langakwesokudla esifubeni sakho, bese ubuyela emuva bese ushintsha ngedolo lakho lesobunxele.

Yenza okuningi ngangokunokwenzeka ngefomu elifanele ngomzuzu ongu-1.

3. Ipulangwe

Qala ukungena endaweni ye-pushup, kodwa ugobe izindololwane zakho futhi uyisisindo sakho ezandleni zakho esikhundleni sezandla zakho. Hlanganisa izandla zakho phambi kwakho. Izinqulu zakho akufanele ziphakanyiselwe ophahleni, futhi akufanele umhlane wakho uguqulwe. Umzimba wakho kufanele wakhe umugqa oqondile kusuka ekhanda lakho kuye emaqakaleni.

Qinisa imisipha yakho yesisu ukuze ikusize ubambe isikhundla kahle, futhi usibambe isikhathi eside ngangokunokwenzeka. Lapho uqala ukuzwa ukuthi iqolo lakho eliphansi liqala ukukhathala ngenxa yokukhathala, thatha ikhefu, bese ubuyela endaweni efanele bese ubamba ukuhambisa futhi. Phefumula ngokulinganayo kukho konke ukunyakaza. Zizwe izicubu zakho zesisu zisebenza futhi zikhathale njengoba ubambe isikhundla.

Yenza ukuhamba kube nzima kakhulu njengoba uthola amandla ngokuphakamisa umlenze owodwa ngesikhathi ngemuva kwakho, noma wenze amajeki weqa ngezinyawo zakho.

Bamba umzuzu owodwa.

4. Amajump squats

Yima izinyawo zihlukene ngobubanzi behlombe, izingalo emaceleni akho. Qala ngokwenza i-squat evamile bese ugxuma phezulu ngokuqhuma ngangokunokwenzeka lapho usukuma, ufinyelela ophahleni. Uma ufika phansi, yehlisa umzimba wakho ubuyele esimeni se-squat ukuze uqedele ukuphindaphinda okukodwa.

Yenza okuningi ngangokunokwenzeka ngeminithi elingu-1.

5. Ama-Triceps Dips

Beka izandla zakho ububanzi behlombe ebhentshini elivikelekile noma esihlalweni esizinzile. Hambisa impango yakho phambi kwebhentshi imilenze yakho igobile futhi izinyawo zibekwe cishe ngobubanzi be-hip phansi. Qondanisa izingalo zakho bese ugoba okuncane endololwaneni yakho ukuze uhlale uxabana kuma-triceps akho nakumajoyinti akho endololwana.

Gobisa izindololwane zakho kancane bese wehlisa umzimba wakho ongaphezulu wehlele phansi kuze kube yilapho izingalo zakho sezicishe zibe ngama-degree angama-90. Qinisekisa ukugcina umhlane wakho useduze nebhentshi. Lapho usufike ezansi kokunyakaza, cindezela kancane ngezandla zakho, bese uzicindezela uqonde ngqo emuva endaweni yokuqala.

Yenza okuningi ngangokunokwenzeka ngeminithi elingu-1.

6. Ukuhlala Okuphelele Komzimba:

Lala phansi ulule imilenze nezingalo. Ubambe imisipha yakho yesisu uyiqinise, uhlale phezulu, ugoqe ube yibhola ngokudonsa amadolo akho esifubeni sakho bese uya phansi futhi.

Yenza okuningi ngangokunokwenzeka ngeminithi elingu-1.

Ukuze uthole ulwazi olwengeziwe ngoSara Shears, bheka iwebhusayithi yakhe futhi uxhumane naye nge-Facebook noma ku-Twitter.

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