Ungakwenza Kanjani Ukuzivocavoca kweZac Efron ‘Baywatch’

-Delile

• Umqeqeshi
• Ifilosofi
• Ukuzivocavoca
• Izinga lokuqina
• Ukuzivocavoca umzimba okuphelele okuyi-10-20
• Ngokwesibonelo:
• Ukushisa okunamandla
• Umshini wokushicilela odongeni
• Ukwenza:
• Ukuma kwemilenze emi
• Ukwenza:
• Ukushintshanisa i-lunge ebuyela emuva ngokujikeleza kwe-trunk
• Ukwenza:
• I-Hip elula nge-torso twist
• Ukwenza:
• Drop sets
• Ukuzivocavoca # 1
• Ukwenza:
• Ukuzivocavoca # 2
• Ukwenza:
• Ukuzivocavoca # 3
• Ukwenza:
• Ukuzivocavoca # 4
• Ukwenza:
• Ukuzivocavoca # 5
• Ukwenza:
• Ukuzivocavoca # 6
• Ukwenza:
• Uhlelo
• Uhlelo lokudla
• Izexwayiso
• Izinhloso ezingokoqobo
• Ungaqala kanjani
• Okubalulekile

Noma ngabe ungumlandeli woqobo wochungechunge lwe- “Baywatch” TV noma i-movie ye- “Baywatch” eyavela eminyakeni embalwa eyedlule, maningi amathuba okuthi ubabone osaziwayo abakhuthele bedlala lezo zimpahla zokubhukuda ezibomvu manje. izikhindi.

Ngenkathi uhlelo lwe-TV lubonisa ama-bods afanele kaDavid Hasselhoff noDavid Charvet, isivuno esisha se-movie sezinkanyezi sibonakala siqopheke ngokwengeziwe futhi sikulungele ukubhekana nanoma yisiphi isimo esiphuthumayo sasebhishi esibahlelayo.

Kepha abalingisi - ikakhulukazi, uZac Efron - ufika kanjani (futhi ahlale) esimweni esihle kangaka?

Amagama amabili: UPatrick Murphy.

Umqeqeshi

UMurphy, ingcweti eqinisekisiwe yokuqina yaseLos Angeles, akayena umuntu ongaziwa ekuvivinyweni kwemingcele yabathile bethu abathandwayo baseHollywood A.

Ungubuchopho ngemuva kwemikhuba yokuzivocavoca yosaziwayo abaningana, kufaka phakathi u-Alexandra Daddario (naye ose- "Baywatch"), uCameron Diaz, uJason Segel, noDaniela Ruah.

Kodwa inguquko ka-Efron ebeka lo mqeqeshi ofunwa kakhulu ekukhanyeni. Ukuzivocavoca kwakhe okunamandla nokusebenzayo kugqugquzele abantu abaningi ukuthi bafune ukulandela uhlelo lokudla nokuzivocavoca alwenzele u-Efron.

Lo mqeqeshi okhaliphile wakwenza kanjani ukuthi u-Efron alungele ukuchitha usuku lonke edubula izigameko ngaphandle kokubhukuda iziqu? Qhubeka ufunde, futhi sizokutshela ngqo ukuthi kwenziwa kanjani.

Ifilosofi

Ukusho ukuthi u-Efron wasuka ekulinganeni ngokufanelekile waba yinto emangalisayo yinto engezansi.

Ngenkathi ukusebenza kwakhe kwe- "Baywatch" kwakwenza kubonakale sengathi wayehlala ebukeka enjalo, into eyodwa iqinisekile: Ukuthola umzimba ka-Efron usesimweni se-tip-top, uMurphy kwakudingeka aklame ukusebenza okuguqukile ngokuhamba kwesikhathi.

“Uhlelo lokuqeqeshwa kwama-movie lwe-Efron 'Baywatch' lubandakanya indlela eshintsha njalo, ebandakanya ukusebenza komzimba wonke, ukuhlukaniswa kwezinsuku ezimbili, ukuhlukaniswa kwezinsuku ezintathu, ukuqeqeshwa kwamandla, ukuqeqeshwa kwamandla, ukuzinza nokuqeqeshwa okulinganiselwe, ukuqeqeshwa kwabasindisi, ukuhamba izintaba, ukuhamba ngebhayisikili, isithiyo ukuqeqeshwa kwezifundo, nokuningi, ”kusho uMurphy.

Ushintsho ezinhlelweni lwalusho ukuthi u-Efron akakaze afike ethafeni, uMurphy akubiza ngokusiza u-Efron ukuba abe ngumshini oqinile, okhuthazelela kakhulu kanye nokwandisa ukulahleka kwamafutha.

“Kalula nje, wagcina eshwabene,” kusho uMurphy.

UMurphy uphinde waveza ukuthi ukubeka ibha phezulu ku-Efron kwakulula, ikakhulukazi ngoba unesinye sezimiso zokuzivocavoca ezinzima kunazo zonke uMurphy ake wazibona.

“Njengoba ukwehluleka kwakungakaze kwenzeke, ngangazi ukuthi kuzokwenzekani ngemuva kwenyanga kuphela kuhlelo,” kuchaza uMurphy.

Unalokho engqondweni, uMurphy washintsha ukusebenza kuka-Efron nsuku zonke. Walungisa izikimu ze-rep futhi wengeza ama-supersets, ukuqeqeshwa kwesifunda, ukusebenzisa isitayela somzimba, ukuqeqeshwa kwe-cardio, nokuningi.

Uthi: “Ngamjikijela ngalo lonke ibhokisi lamathuluzi okuqina.

Ukuzivocavoca

Cishe uke walibona leli “bhokisi lamathuluzi lokuqina” lokuhamba kwezinye izincwadi, kepha iBaywatch Body Workout engezansi iyinye uMurphy angakaze abelane ngayo phambilini.

Ukudalulwa okugcwele: Lokhu kuvivinya umzimba kukhulu. Uma uyilandela njengoba ibekiwe, uzoqedela ama-reps angama-720, ungafaki i-warmup. Yebo, ukufunde kahle.

Lokhu kungu-720-rep Workout Murphy okusetshenziswe ne-Efron. Kusho ukuthini lokho kuwe? Yebo, kuya ngezinga lakho lokuzivocavoca lamanje kanye nesikhathi ozimisele ukusinikela ekusebenzeni.

Izinga lokuqina

• Isiqalo: Yenza imizuliswano emibili ngokuvivinya umzimba ngakunye
• Intermediate to advanced: Enze imizuliswano emithathu
• Abashisekeli bokuqina: Yenza imizuliswano engu-4

Yize kukuhle ukufuna ukungena esimweni esingcono, akunangqondo ukuqhathanisa umzimba wakho nalowo womlingisi odumile onesikhathi nezinsiza zokungena kulolu hlobo lokuma kwendima ye-movie.

Yingakho siphakamisa ukuthi usebenzise lokhu njengomhlahlandlela wokuzuza kakhulu ekusebenzeni kwakho, okuzokusiza uzizwe uphilile futhi uqinile. Nayi ividiyo kaZac Efron enza ukuzivocavoca ukuze uphume:

Ukuzivocavoca umzimba okuphelele okuyi-10-20

Ukwenza: Yenza ama-reps ayi-10 wokuzivocavoca ngesisindo esinzima kakhulu. Bese usebenzisa uhhafu wesisindo ukuphindaphinda okungama-20.

Ngokwesibonelo:

• Ukuphindaphinda okungu-10 kokuphakama okulandelayo ngama-dumbbells ayi-10-pound
• Ukuphindaphinda okungama-20 kokuphakama okulandelayo ngama-dumbbells angama-5-pound

Ukushisa okunamandla

Umshini wokushicilela odongeni

Ukwenza:

• Yima ngezandla zakho odongeni, ngaphezu kobubanzi behlombe.
• Yehlisa isifuba sakho ngasodongeni ukuze wenze ukunyakaza okufana ne-pushup.

Ukuma kwemilenze emi

Ukwenza:

• Yima eduze kodonga noma enye indawo ongabeka kuyo isandla sakho ukuze ibhalansi.
• Njengoba izinyawo zakho zibanzi ububanzi be-hip, gcina unyawo olungu-1 phansi bese ujikisa umlenze ohlukile phambili nasemuva.
• Phinda ngakolunye uhlangothi.

Ukushintshanisa i-lunge ebuyela emuva ngokujikeleza kwe-trunk

Ukwenza:

• Yima ngezinyawo zakho ububanzi be-hip-wide.
• Phindela emuva ngonyawo lwakho lwesobunxele bese wehlisa idolo lakho lesobunxele cishe phansi.
• Ngaphansi kokunyakaza, jikelezisa i-torso yakho emlenzeni wakho wesokudla.
• Buyela emuva enkabeni, cindezela unyawo lwakho lokunene emhlabathini, bese uhambisa umlenze wakho wesobunxele phambili ukuze ubuyele endaweni yokuqala.

I-Hip elula nge-torso twist

Ukwenza:

• Yima ngezinyawo ndawonye. Nyathela unyawo lwakho lwesobunxele emuva cishe ngamamitha amathathu ukusuka enyaweni yakho yangakwesokudla.
• Beka isandla sakho sokudla okhalweni lwakho. Phakamisa isandla sakho sobunxele bese uphendukisa isifuba sakho uze uzwe ukunweba okuncane enqulwini yangakwesobunxele.
• Buyela endaweni yokuqala bese ushintsha izinhlangothi. Ungenza futhi lokhu kunweba kusuka endaweni yokuguqa.

Drop sets

Ukuzivocavoca # 1

• 10 Dumbbell lateral iphakama
• I-20 Dumbbell lateral iphakama (nenxenye yesisindo)
• Qedela imizuliswano engu-4, uphumule imizuzwana engama-90 ngemuva komjikelezo ngamunye

Ukwenza:

• Yima ngezinyawo zakho ububanzi behlombe nezingalo ezinhlangothini zakho.
• Bamba i-dumbbell esandleni ngasinye, izintende zezandla zakho zibheke ngaphakathi.
• Phakamisa izingalo zakho ezinhlangothini zize zifinyelele ezingeni lamahlombe. Misa kancane.
• Yehlisa izinsimbi endaweni yokuqala.

Ukuzivocavoca # 2

• Izikwele eziyi-10 zeKettlebell
• Izikwele ezingama-20 ze-Kettlebell (ezinesiqingatha sesisindo)
• Qedela imizuliswano engu-4, uphumule imizuzwana engama-90 ngemuva komjikelezo ngamunye

Ukwenza:

• Yima ngezinyawo zakho zihlukaniswe ububanzi emahlombe futhi izinzwane zakho zikhombe kancane.
• Bamba isibambo se-kettlebell ngezandla zombili. Yibambe phambi kwesifuba sakho, eduze komzimba wakho.
• Yehla endaweni ye-squat, ubambe i-kettlebell eduze kwesifuba sakho.
• Misa kancane ngezansi. Cindezela kuze kufike endaweni yokuqala.

Ukuzivocavoca # 3

• Imishini yokunyathelisa yesifuba esisezingeni eliphansi engu-10
• Imishini yokucindezela yesifuba esingu-20 esisezingeni eliphansi (nengxenye yesisindo)
• Qedela imizuliswano engu-4, uphumule imizuzwana engama-90 ngemuva komjikelezo ngamunye

Ukwenza:

• Beka emhlane wakho nge-dumbbell esandleni ngasinye. Gobisa amadolo akho futhi welule izindololwane zakho endaweni engama-90 degree. Imhlane yezingalo zakho izohlala phansi.
• Ngenkathi ubambe ama-dumbbells ngaphezulu kwesifuba sakho, cindezela phezulu.
• Misa kancane phezulu. Yehlisa izinsimbi endaweni yokuqala.

Ukuzivocavoca # 4

• Ukudilika kwemilenze eqinile kwe-Dumbbell
• Ama-20 Dumbbell hard-leg deadlifts (ngesiqingatha sesisindo)
• Qedela imizuliswano engu-4, uphumule imizuzwana engama-90 ngemuva komjikelezo ngamunye

Ukwenza:

• Yima ngezinyawo zakho ububanzi behlombe ngaphandle kwe-dumbbell esandleni ngasinye, izingalo phambi kwamathanga akho.
• Gobisa amadolo akho kancane. Goba okhalweni kuze kube yilapho i-torso yakho icishe ifane phansi. Misa kancane.
• Qiniseka ukuthi ama-glutes akho anenkontileka njengoba ushayela endaweni yokuqala.
• Gcina umnyombo wakho ubandakanyeka phakathi nakho konke ukunyakaza.

Ukuzivocavoca # 5

• Gobisa imigqa yebhentshi dumbbell
• 20 Thambekisela imigqa yebhentshi dumbbell (ngesigamu sesisindo)
• Qedela imizuliswano engu-4, uphumule imizuzwana engama-90 ngemuva komjikelezo ngamunye

Ukwenza:

• Lala ubheke phansi ebhentshini elithambekele eline-dumbbell esandleni ngasinye. Isifuba sakho sizocindezela ebhentshini, bese izingalo zakho zilenga phansi.
• Donsela ama-dumbbells phezulu esifubeni sakho. Phezulu kokunyakaza, cindezela amahlombe akho ehlombe ndawonye.
• Yehla endaweni yokuqala.

Ukuzivocavoca # 6

• 10 ikhebula AB crunches kusuka emadolweni
• 20 ikhebula AB crunches kusuka emadolweni (ngesiqingatha sesisindo)
• Qedela imizuliswano engu-4, uphumule imizuzwana engama-90 ngemuva komjikelezo ngamunye

Ukwenza:

• Guqa ngezansi komshini wekhebula. Namathisela intambo ku-pulley ephakeme.
• Bamba intambo bese ugoqa umzimba wakho, ulethe izingalo zakho phansi emadolweni ikhanda lakho phansi.
• Misa kancane. Buyela endaweni yokuqala.
• Gcina umzimba wakho uhamba kancane futhi ulawule phakathi nokuhamba konke.

Uhlelo

U-Efron wasebenzisa uhlelo lokuzivocavoca oluhlukaniswe izinsuku ezintathu. Ukuhlukaniswa kwezinsuku ezintathu kugxile emuva nasemabhiceps ngosuku lokuqala, imilenze ngosuku lwesibili, namahlombe, isifuba, nezingalo ngosuku lwesithathu. Ubuye waqeqesha i-abs yakhe isonto lonke. Kubukeka okufana nalokhu:

• Usuku 1: Emuva kanye ne-biceps-lokhu kufaka phakathi izivivinyo eziyisishiyagalombili, njenge:
  • imigwaqo eqondile yengalo
  • ukukhishwa kwe-ab
  • kuhlezi ikhebula imigqa
• Usuku 2: Imilenze-lokhu kufaka izivivinyo eziyi-10, njenge:
  • imilenze icindezela
  • squat uyagxuma
  • ukukhahlela izinqe
  • abagibeli bezintaba abanezilayidi
• Usuku 3: Amahlombe, isifuba nezingalo-lokhu kufaka izivivinyo ezi-10, ezinjenge:
  • ukujima
  • Izintambo zesifuba sekhebula
  • dumbbell squat ngaphambili iphakamisa

Uhlelo lokudla

Njengoba kungenzeka uqagele, u-Efron udla ukudla okunomsoco ngokweqile. UMurphy umbizele ekudleni kokudla okuphelele, okusho ukuthi uhlala kude nokudla okucwengisisiwe, okwenziwe kahle.

Awuqinisekile ukuthi lokho kubukeka kanjani? Nazi izibonelo ezimbalwa ezivela kuhlelo lokudla lakwa-Efron:

• Yebo kwilayisi elinsundu, kepha cha ku-pasta welayisi onsundu
• Yebo ku-quinoa, kepha cha kubaqaphi be-quinoa
• Yebo ngama-apula, kepha cha ujusi we-apula

Futhi akukho mikhiqizo kafulawa. UMurphy uthi u-Efron udla ukudla okuphelele okungamaphesenti angama-90 esikhathi, kepha uyakuvumela ukuba kudliwe ukudla okungekho emthethweni ngenyanga.

Imvamisa, ukudla kokudla okuphelele, ikakhulukazi okusetshenziselwa ukondla uhlelo lokuqina, kuzobandakanya:

• izithelo nemifino
• imithombo ephilile yamaprotheni
• ama-carbohydrate ayinkimbinkimbi
• imithombo enempilo yamafutha

Izexwayiso

Ngaphambi kokukhipha ama-reps angama-720, kuwumqondo omuhle ukuhlola izinga lakho lokuqina manje. Ukugxumela ohlelweni olunzulu ngaphandle kokusebenza kulo kungaholela ekulimaleni nasekutubeleni.

Uma umusha ukuzivocavoca umzimba, ungahle uthande ukukhuluma nesazi sokuzivocavoca ukuze nixoxe ngendlela ehlakaniphile kunazo zonke yokwakha uhlelo uMurphy alubekile.

Ungase futhi ufune ukukhuluma nodokotela wakho ngaphambi kokuqala noma yiluphi uhlelo olusha lokuzivocavoca, ikakhulukazi uma unezimo ezithile ezikhona, ukulimala, noma ukulinganiselwa okungase kwandiswe ngokusebenza.

Izinhloso ezingokoqobo

Ungakhathazeki uma ungakakulungeli ukuthatha iBaywatch Body Workout ethuthukisiwe kaMurphy. Ungaguqula kalula eziningi zalezi zinyathelo bese uqeda izinhloso zakho zokufaneleka. Unalokho engqondweni, cabanga ukusekela imigomo yakho yokufaneleka ukuthi ufuna ukuzizwa kanjani, hhayi ukuthi ufuna ukubukeka kanjani.

Ngenkathi ungahle ungabi nalo iphakethe eliyisithupha elibhidlayo njengele-Efron, ukungena ohlelweni lokuzivocavoca njalo kuzokukwenza uzizwe uphilile, uqinile futhi ujabule.

Ungaqala kanjani

Uma ungaqiniseki ukuthi ungaqala kanjani ngohlelo lokuzivocavoca noma ushaye ithafa ngokuqeqeshwa kwakho, ungahle uthande ukucabanga ngokusebenzisana nomqeqeshi womuntu siqu. Uma uzongena kalula eBaywatch Body Workout, ungahle uthande ukuguqula uhlelo.

Isibonelo, qala ngokugcwalisa ama-reps ayi-10 kuphela wokuvivinya ngakunye. Uma usukwazi lokho, engeza umjikelezo wama-reps angama-20. Noma ungagcina uhlelo lwe-10-20 rep kodwa wenze imizuliswano emibili kuphela yokuzivocavoca ngakunye kunokune.

Okubalulekile

Ukuhlanganisa noma ukuqala inqubo ejwayelekile yokuzivocavoca kuhle, futhi izindaba ezinhle ukuthi kungenzeka ubone imiphumela evela emsebenzini wakho onzima.

Kubalulekile ukuzikhumbuza ukuthi akukhona ukuziqhathanisa noZac Efron. Esikhundleni salokho, sebenzisa uhlelo lwakhe lokuzivocavoca nokudla njengesiqalo esihle sohambo lwakho lokuqina.