Umqeqeshi kaScarlett Johansson Uveza Ukuthi Ungamlandela Kanjani Umkhuba Wokuziqeqesha Womfelokazi Omnyama

-Delile

• Ukujima 'Umenzi Womfelokazi' Ngomzimba Ogcwele
• I-Primer (aka Warm-Up)
• Uhlezi Pike-Up
• I-Windmill
• I-Hip Swivel
• Isifunda 1: Sisebenza kabusha
• I-Medicine Ball Rotational Slam
• Imingcele Yesikhashana
• Umjikelezo 2: Amandla
• IsiRomanian Deadlift
• Zombie Overhead Cindezela
• Umjikelezo 3: Usizo
• Ama-Chin-Ups
• Ama-skaters
• Buyekeza kwe-

I-Marvel Cinematic Universe yethule inqwaba yamaqhawekazi e-kick-ass eminyakeni edlule. Kusuka kuBrie LarsonUCaptain Marvel ku-Okoye kaDanai Gurira ku I-Black Panther, laba besifazane bakhombise abalandeli abasebasha ukuthi uhlobo lweqhawe akuyona eyabafana kuphela. Futhi kuleli hlobo, chaUmphindiseli ube nomzuzu omkhulu wokuqhuma kunoNatasha Romanoff, aka kaScarlett JohanssonUmfelokazi Omnyama.

Isisekelo se-MCU ngawo-2010Iron Man 2, I-Romanoff ka-Johannson iyinhloli eyayiqeqeshelwe ukulwa kusukela ebuntwaneni, ngenxa yengxenye yohlelo olubi lokuqeqesha "Igumbi Elibomvu". Ngokufana noRomanoff, osebenzise amandla abantu besifazane kuyo yonke imidwebo yakhe eyisishiyagalolunye yamafilimu e-MCU, uJohansson ubuye abe namandla ngaphakathi nangaphandle, ngokusho komqeqeshi wakhe osenesikhathi eside, u-Eric Johnson waseHomage, uphawu lomzimba ophakeme.

“Ungcono kakhulu,” kusho uJohnson, osesebenze noJohansson iminyaka engu-12 edlule. "Ufana nomndeni."

UJohnson, ongumsunguli wezikhungo zokuqina zeHomage, uqale wawela izindlela noJohansson, 36, eNew York. Ababili baqhubeke nokusebenza ndawonye eLos Angeles, lapho uJohnson afudukela khona cishe iminyaka emibili, ngaphambi kokuthatha ukuqeqeshwa kwabo baye kolunye uhlangothi lomhlaba eNew Zealand, lapho uJohansson aqopha khona umdlalo othakazelisayo we-sci-fi ka-2017,Isipoki Egobolondweni. Ukulungiselela i-Umfelokazi Omnyama, UJohnson uthi uJohansson wayesevele akhe isisekelo esiqinile ngokuya ngezindima zakhe zangaphambilini, ezazifaka nezika-2018I-Avengers: Infinity War kanye no-2019Avengers: Endgame. (Kuhlobene: Indlela u-Scarlett Johansson angena ngayo ku-Superhero Shape)

"Ubesevele enalesi sisekelo esihle sokuqeqesha, lesi sisekelo esikhulu samandla," kusho uJohnson. "Besinonyaka omkhulu wokucaphuna ngaphandle kokucaphuna, besinesikhathi esiningi sokuzilungiselela, cishe unyaka, ukuze ngithole amandla nesimo sakhe kuze kube lapho besifuna ukuba khona."

NgobaUmfelokazi Omnyama, eyaqala ukukhiqizwa ngoMeyi 2019, uJohnson uthi wayegcina nokululama engqondweni njengengxenye yohlelo lukaJohansson, kanye nezinye izingcindezi ezingalethwa ngumsebenzi wakhe hhayi nje njengomlingisi, kepha njengomunye wabakhiqizi abakhulu befilimu. (Okuhlobene: Ukuzivocavoca Ngokutakula Lapho Usafuna Ukusebenza Ngosuku Lakho Lokuphumula)

"Ephepheni, nginecebo eliphelele kodwa kwakungaphezu kokungena [nokuthi], 'Kulungile, uzizwa kanjani namuhla? Yiziphi izingcindezi onazo?' "Kuchaza uJohnson. "Ukujima kwethu kusebenza kahle kakhulu. Ngicabanga ukuthi kuwumbono oyiphutha ukuthi udinga ukudebesela futhi uchithe ithoni yesikhathi ejimini. Uma usebenza kahle ngesikhathi sakho, ukhetha izikhathi ezinhle, ezisezingeni eliphezulu, izinto zakho eziyisisekelo - kungase ube ngama-squats - kodwa futhi uthola ukuthi yini imfucuza ezomlungela. " (Okuhlobene: Izindlela eziyi-10 zokwenza ama-squats anesisindo)

UJohnson uthi ukusebenza kwakhe noJohansson bekuzoqala ngabo-5: 30 nango-6: 00 ekuseni.Ukuze baqale usuku, bazoqala ngomsebenzi wokuhamba, okuyikhono lomzimba ukufinyelela kuzo zonke izinhlobo zokunyakaza ngaphandle kobuhlungu. Ukugingqa igwebu kungaba inketho ka-Johansson, kusalindwe isikhathi, kulandelwe umsebenzi obalulekile, ongahlanganisa izibambo zomzimba ezingenalutho noma izivivinyo zeziphazamisi ezifile. Njengoba kumnandi njengoba igama lizwakala, "izimbungulu ezifile" empeleni kuwukuzilolonga okubalulekile okunomthelela. Ukuze uqale, uzolala ngomhlane wakho kuqala. Okulandelayo, uzoletha izingalo zakho ziqonde ngenhla kwekhanda lakho ngenkathi uphakamisa imilenze yakho kodwa uqiniseke ukuthi uguqa ngamadolo nge-90-degree angle. Ukusuka lapho, ungakwazi ukunweba ingalo yakho yesokunxele ngenkathi welula umlenze ohlukile kodwa ume ngaphambi kokuthinta phansi. Ubuzobe usubuyela endaweni yakho yasekuqaleni ngaphambi kokunweba ingalo yesokudla nomlenze wangakwesokunxele, uphinda uze uqedele ukujikeleza.

UJohnson uthi uthanda nokwenza "ibhola lemithi eliyitoni," kufaka phakathi ukuphonsa okujikelezayo, ukushaya kanye nokudlula kwesifuba. "Ngizoqala ngibe nesekethe ukuze kusebenze uhlelo lwayo lwezinzwa, ngakho-ke sizokwenza i-kettlebell swings noma senze ezinye izinhlobo ezahlukahlukene zama-plyometric eqa," esho, okubandakanya imingcele eseceleni, edinga ukuthi ugxume ukusuka onyaweni lwakho lwesobunxele uye onyaweni lwakho lwesokudla, ukunyakaza kwe-skating. (Okuhlobene: Konke Odinga Ukukwazi NgePlyometrics)

Ufuna ukuzwa ukuthi kunjani ukuqeqesha njengoJohansson uqobo? Zama lokhu kuvivinya umzimba okuvela ku-Johnson, okubizwa kahle ngokuthi "Umenzi Womfelokazi."

Ukujima 'Umenzi Womfelokazi' Ngomzimba Ogcwele

Ungakwenza kanjani: Uzoqala nge-primer (aka a warm-up) circuit ukuthi, uyiqagele, inciphisa imisipha yakho ukuqinisekisa ukuthi iyasebenza futhi ifudumele kukho konke ukujima. Ukusuka lapho, uzoqedela amasekethe amathathu ngokuhamba kabili ngakunye bese uphinda kaningi njengoba kuphawuliwe.

Okudingayo: Ibhola lomuthi (Thenga It, $ 13, amazon.com) kanye nomata wokuzivocavoca (Thenga It, $ 90, amazon.com). Ngokunyakaza okuthile, okufana ne-windmill nokucindezela phezulu, ungakwazi ukwengeza i-kettlebell (Buy It, $30, amazon.com) kanye nama-dumbbell (Buy It, $23, amazon.com), ngokulandelanayo.

I-Primer (aka Warm-Up)

Uhlezi Pike-Up

A. Qala ukuhlala phansi ngemilenze ndawonye futhi izinzwane zikhombe.

B. Izintende zezandla zicindezelwe phansi eduze kwezinqulu, phakamisa imilenze phansi ukuze uhambe, uyigcine ihlangene.

C. Misa isikhashana phezulu ngaphambi kokwehlisa emuva ngokulawula.

Yenza izikhathi ezingu-10.

I-Windmill

A. Qala ukuma ngeizinyawo ububanzi behlombe ngaphandle kwesisindo esilinganisiwe phambi kwakho. Goba phansi ukuze ubambe i-kettlebell noma i-dumbbell, uyihlwithe phezulu ngengalo yesobunxele.

B. Guqula izinyawo zombili ukuze izinzwane zikhombe amadigri angu-45 kwesokudla (noma enyakatho-mpumalanga). Hinge ezinqulwini, uphushe isitho uye emuva ngakwesokunxele emuva (noma eningizimu ntshonalanga), ugcine umgogodla ongathathi hlangothi njengoba ufinyelela isandla sokudla ungene ngaphakathi kweqakala langakwesokudla.

Yenza izikhathi ezi-5, phinda ngakolunye uhlangothi.

I-Hip Swivel

A. Hlala emethini wokuzivocavoca ngamadolo angakwesokudla ngokuhambisana ne-hip nge-angle engama-90 degree. Idolo langakwesobunxele nalo lizogobeka eceleni. Gxila phambili futhi ugcine umgogodla ungathathi hlangothi.

B. Izintende zibekwe phansi kumata, ncika emuva bese uqala ukuvula isinqe ngakwesokunxele bese ujikeleza.

Yenza izikhathi ezi-5, phinda ngakolunye uhlangothi.

Phinda i-Primer kanye futhi ngesamba semijikelezo emi-2.

Isifunda 1: Sisebenza kabusha

I-Medicine Ball Rotational Slam

A. Ubambe ibhola lomuthi ngezandla zombili, phakamisa ibhola ngaphezu kwekhanda lakho futhi ugcine umgogodla wakho ubambekile. Goba ngamadolo ngenkathi ushaya ibhola liye phansi ngakwesokunxele sezinyawo zakho.

B. Bamba ibhola njengoba libuyela emuva, uliphakamise phezulu futhi ngaphambi kokulijikijela kolunye uhlangothi. Izinhlangothi ezihlukile.

Yenza izikhathi ezingu-6.

Imingcele Yesikhashana

A. Qala ukuma. Goba idolo langakwesokudla ukuphakamisa unyawo lwakwesokudla phansi. Gcina umlenze wesobunxele endaweni. Phakamisa ingalo yangakwesokudla phambi kwesifuba sakho ukuzinzisa ibhalansi ngengalo yesobunxele egobile eceleni.

B. Ngenkathi uguqulela isisindo sakho enqulwini yangakwesobunxele, gxumela ngakwesokudla ngobubanzi ngangokunokwenzeka, utshale ngokuqinile unyawo lwesokudla uphinde uphakamise ngakwesobunxele (ukulingisa indawo yokuqala). Misa isikhashana. Yeqela kwesokunxele bese uphinda.

Yenza izikhathi ezingu-10.

Phinda isekethe ye-Reactive futhi ngesamba semijikelezo emi-2.

Umjikelezo 2: Amandla

IsiRomanian Deadlift

A. Qala ngezinyawo ububanzi be-hip ngaphandle kwamadolo athambile. Bamba i-dumbbell esandleni ngasinye phambi komzimba izintende zibheke emathangeni.

B. Ukugcina umgogodla ongathathi hlangothi, bese uthumela okhalweni emuva ngenkathi ucindezela amahlombe.

C. Izimbumbulu ezingezansi phambi kwemilenze, uzigcine useduze komzimba. Lapho ufika emadolweni, gcina izinqulu zingacwili kakhulu.

D. Uma ufinyelela cishe ophansi kuya maphakathi no-shins, shayela ngezithende ukubuyela ekumeni, welula izinkalo, futhi ucindezela i-glutes phezulu.

Yenza ama-reps ayisithupha kuya kwangu-8.

Zombie Overhead Cindezela

A. Yima ngezinyawo ububanzi be-hip-wide, amadolo athambile futhi ahilelekile. Nge-dumbbell esandleni ngasinye, phakamisa izingalo uye ukuphakama kwehlombe izintende zibheke phambili nezindololwane zibheke phansi ukuze udale umgomo wenkundla noma umumo ongu-U ngezingalo zakho.

B. Cindezela i dumbbells ngaphezulu, bese ukhipha. Qiniseka ukuthi izihlakala zibekwe ngqo emahlombe futhi ama-biceps aseduze kwezindlebe zakho. Ingqikithi kufanele ihlale ibambene.

C. Buyisela emuva ukunyakaza ukuze ubuyele endaweni yokuqala.

Yenza kabusha ama-10 kuya ku-12.

Phinda isekethe lamandla amahlandla amabili ngaphezulu kumarounds ama-3.

Umjikelezo 3: Usizo

Ama-Chin-Ups

A. Thatha ibha yokudonsa noma efanayo nezintende ezibheke emzimbeni.

B. Ukugcina umgogodla uhlanganyela, phakamisa umzimba phezulu usebenzisa imisipha yomzimba engaphezulu ehlanganisa ama-lats akho (imisipha yangemuva) nama-biceps (imisipha yangaphambili), kuze kube yilapho isilevu sifika ngaphezu kwebha.

C. Yehlisa umzimba uwubuyisele phansi ngokuwulawula kuze kube yilapho izingalo ziqondile.

Phinda kathathu ngokuphindaphinda okuphezulu ekukhathaleni.

Ama-skaters

A. Ukusuka ekumeni, beka unyawo lwangakwesobunxele ngemuva komzimba uhlangana ngokuphakanyiswa kwesithende sobunxele nokugoba okuthambile i umlenze wesokudla. Khulisa ngokukhululeka zombili izingalo ngakwesokunene.

B. Ukucindezela ngonyawo lwesokudla, shesha ngokushesha ngakwesobunxele, yehla ngobumnene emlenzeni wesobunxele njengoba umlenze wangakwesokudla uzulazula ngemuva komzimba, izingalo zinwetshelwe kwesobunxele, zifaka indawo yokuqala. Phinda, izinhlangothi eziguqukayo.

Yenza ama-reps ayisithupha kuya kwangu-8.

Phinda isekethe yosizo amahlandla amabili ngaphezulu kumarounds ama-3.

Yize labo abafuna ukugaya bathanda Umfelokazi Omnyama bangakwenza lokhu ngokunethezeka emakhaya abo, kubahlali kanye nezivakashi zeYOTELPAD Miami, maduze bazoba nesikhala sabo sokuhambisa iqhawe labo elingaphakathi neMarvel. "Kuzoba ngumsebenzi wethu wokuqala wehhotela," kusho uJohnson wesikhala seHomage. "Le phrojekthi yindawo yokuhlala isigamu, ihhotela elihhafu. Sakhele indawo yokuzivocavoca izivakashi zombili zehhotela nabanikazi bama-condo, abakwaziyo ukufinyelela ehhotela. Esizama ukukwenza ukufaka ifilosofi yethu yokuthi ukuqina komzimba kuyini, kodwa futhi , sifuna noma yikuphi ukuqina okukuwe, ukuze ukwazi ukukwenza lokho endaweni yethu yokuzivocavoca. "

Isikhala uqobo sizofaka imishini yokuqeqeshwa kwe-cardio kanye nokuphila kahle, isigaba sezisindo samahhala, namabhayisikili ePeloton. "Noma ngabe [izivakashi] zifuna ukusilandela noma umgqugquzeli wabo oyintandokazi we-Instagram noma umqeqeshi wabo obathumela izinhlelo ohambeni, sifuna ukuba nakho konke okutholakalayo endaweni yethu yokuzivocavoca," kusho uJohnson. Ngeqiniso, ukuziqeqesha njengeqhawe elikhulu akukaze kubukeke - noma kuzwakale - njengokumnandi kakhulu.

Buyekeza kwe-