Ukudla Okushisayo Nokuzivocavoca kukaSofia Vergara

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Umndeni Wanamuhla inkanyezi USofia Vergara waziwa ngaphakathi nangaphandle kukakhaphethi obomvu ngesimo sakhe esithandekayo, kanti inkathi yemiklomelo ngokuqinisekile iyisikhathi lapho umlingisi engakhanya khona. Phakathi kwezingubo zakhe eziwubukhazikhazi nezimonyo ezilungele ikhamera, uSofia uhlala ebheka ingxenye. Kodwa ozichaza njengomuntu ozonda ejimini naye usebenza kanzima ukuze azigcine elungile. Sikhulume nomqeqeshi wakhe uGunnar Peterson (namakhasimende akhe afakiwe UKim Kardashian, UJennifer Lopez, futhi Angelina Jolie), ukuze ufunde kabanzi mayelana nokuthi uSofia uyilungiselela kanjani inkathi yemiklomelo.

Kwenze kube mnandi: Ngabe uGunnar uwagcina kanjani amakhasimende akhe odumo enamathela enkambisweni yawo? "Ngizama ukukugcina kumnandi. Ngizama ukubeka kancane kancane kuyo, kodwa ngesikhathi esifanayo, angiwudeli umsebenzi. Singase sizulazule nokunye, kodwa nakanjani sizohambahamba. ngenkathi sisebenza." Ukuzivocavoca okuyisidina kungenye ongeke uthande ukunamathela kuyo, ngakho-ke funda amathiphu ethu okuthi ungagcina kanjani ukuzivocavoca kujabulisa.

Ukuzivocavoca umzimba wonke: UGunnar akathandi ukuchitha isikhathi ngokuhamba yedwa. Shisa ama-calories amaningi futhi usebenze kakhulu emzimbeni wakho ngasikhathi sinye esikhundleni salokho. "Angikwenzi ukunyakaza okuningi kangako, njengezinto ezihlangene ezihlangene," kusho uGunnar. “Ngenza iminyakazo emikhulu.Uma sizokwenza i-lunge, mhlawumbe sizofaka ingxenye ephezulu yomzimba kuyo, njenge-lunge enokhuni olusikiwe, i-lunge eseceleni enqunywe ngokhuni, noma i-lunge engemuva enokuphakanyiswa kwe-lateral, noma i-lunge phambili enokuphakama okuphambili. "Zizame ngokwakho: faka lokhu kimi izinkuni zebhola lezinkuni ngesikhathi esizayo lapho wenza ama-lunges, bese ubheka imishini yokuzivocavoca esebenza kabili kaGunnar lapha.

Icindezelwe isikhathi: Ucabanga ukuthi umatasa kakhulu ukuthi ungazivocavoca? Kubeke ngombono: ungenziwa ngokuzivocavoca okusebenzayo engaphansi kwehora. "Imizuzu emihlanu ye-warmup, imizuzu engu-30 yokuzivocavoca, nemizuzu emihlanu yokwelula kanye ne-cooldown. Ekugcineni, leyo imizuzu engu-40," kusho u-Gunnar. "Awunayo imizuzu engama-40? UMengameli uxakeke kakhulu kunawe, uKim Kardashian umatasa kakhulu kunawe, futhi uyakwazi ukwenza isikhathi. Kumayelana nokubeka phambili izinto." Uma ungenasikhathi sokuchitha isikhathi esiningi uzivocavoca nsuku zonke, kulungile ukunciphisa, kusho uGunnar. Vele ungayeki ukuphuma ku-warmup ngomzamo wokonga isikhathi. "Kungcono ngikuthathe uhambo olufushane nokuzivocavoca okufingqiwe kunokufaka nje isikhwama se-warmup bese ungena ngqo ekuzivocavoca umzimba ngoba manje ususondele ekulimaleni, okuzokubeka eceleni futhi okuzobuyisela umgomo wakho wokuqina nohlelo, "kusho uGunnar.

Ukudla okucophelelayo: U-Gunnar akayena owokwenqabela ukuzitika, kodwa uncoma ukudla okunokuziphatha okuhle ukuze uthole imiphumela engcono kakhulu. Naye uqobo uvame ukugwema utshwala noshukela ebusuku kakhulu, futhi uncoma ukuthi amakhasimende akhe eqe i-carbs ngokuhamba kosuku - ikakhulukazi uma elungiselela umcimbi obalulekile. UGunnar uncoma ukusika ukudla okufana nelayisi, okusanhlamvu, ipasta, i-oatmeal, namazambane, kanye ne-sodium, ngoba konke lokhu kwenza umzimba wakho ugcine amanzi, "okufiphaza, ngezinga elithile, incazelo nokuhlukaniswa kwemisipha," usho njalo. Funda kabanzi mayelana nokufaneleka kanye nokudla kuka-Sofia lapha!

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