Ndidatsatira Dongosolo la "Tomb Raider" la Alicia Vikander kwa Masabata anayi

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• Dongosolo Langa la Lara Croft – Louziridwa
• Zotsatira
• Onaninso za

Mukaphunzira kuti mudzasewera Lara Croft-wojambula wachikazi wodziwika bwino yemwe adawonetsedwa m'masewero angapo amasewera apakanema komanso ndi Angelina Jolie-mumayambira kuti? Ndikudziwa kuti yankho langa lingakhale "pomenya masewera olimbitsa thupi." Koma kwa Alicia Vikander ndi wophunzitsa wake, Magnus Lygdback, kuyankhula za mawonekedwe a Lara Croft adabwera kale asanaphunzitsidwe.

"Tinali ndi misonkhano yambiri koyambirira kuti tikambirane za Lara Croft, komwe amachokera," a Lygdback anandiuza pamene ndimatenthetsa pa treadmill ku Mansion Fitness ku West Hollywood. "Tidadziwa kuti adzafunika kuwoneka wolimba, ndipo ayenera kuphunzira maluso ngati masewera andewu komanso kukwera."

Njira yoyamba iyi ndi chizindikiro cha Lygdback; adakonzeranso Ben Affleck Batman ndi Gal Gadot ya Wodabwitsa Mkazi. Vikander, yemwenso ndi katswiri wopatsa mphoto mu Academy Award, wophunzitsidwa pafupifupi miyezi isanu ndi umodzi kuti akhale wokhayokha woyamba, kenako mwamphamvu ndi Lygdback pamene kujambula kumayandikira.

Nditalandira kuyitanidwa kuti ndikaphunzitse ndi Lygdback ngati gawo limodzi lakukwezedwa kwatsopano Okwera mitumbira kanema, ndinavomera nthawi yomweyo. Ndinaganiza kuti dongosololi liphatikiza zolimbitsa thupi zambiri zomwe zingandithandize kuti ndikhale wolimba, ndikuwuza Lara Croft (ndikufunika kufotokoza za zomwe zandichitikira) ndi zomwe zingandilimbikitse kutsatira dongosolo.

Sindinadziwe chomwe ndinali.

Dongosolo Langa la Lara Croft – Louziridwa

Dongosolo lomwe Lygdback adandipangira linali lofanana kwambiri ndi zomwe Vikander ankakonda kukonzekera Okwera mitumbira. Anasintha pang'ono kuti awerenge za msinkhu wanga wolimbitsa thupi (amakhala bwino kwambiri pa kukankhira) ndi mwayi wanga wopita kumalo olimbitsa thupi (ndondomeko yake inaphatikizapo kusambira kwa cardio ndi kuchira, koma ndilibe dziwe pafupi). Ndinkanyamula zolemera masiku anayi pa sabata pafupifupi mphindi 45 pagawo lililonse ndikumayenda mwamphamvu masiku atatu pa sabata. Lygdback ananena kuti akanatha kupanga pulani yomwe imatenga nthawi yochepera sabata iliyonse, koma sindinali pantchito panthawiyi ndikuyesa nthawi yambiri yophunzitsira. (Posakhalitsa ndidazindikira kuti nthawi siyofanana, koma tifika pamenepo.)

Masiku anayi okweza zitsulo aliyense ankayang'ana magulu osiyanasiyana a minofu. Tsiku loyamba linali miyendo tsiku, tsiku lachiwiri linali chifuwa ndi mapewa oyang'ana kutsogolo, tsiku lachitatu linali kumbuyo ndi mapewa akunja, ndipo tsiku lachinayi linali ma biceps ndi triceps. Tsiku lirilonse limamalizidwanso ndi imodzi mwamaseketi atatu osiyana, omwe ndidazungulira. Pulogalamuyi idapangidwa kuti iyambe sabata limodzi ndi magulu akulu amisempha, kenako pang'onopang'ono kuyang'ana timagulu tating'onoting'ono tating'onoting'ono popeza tomwe timatopa.

Madera othamanga anali osavuta: Mukatenthetsa, thamangani mwachangu kwa mphindi imodzi, kenako pitilizani kwa mphindi imodzi, ndikubwereza izi maulendo 10. Cholinga cha nthawiyi chinali chowongolera-Lara Croft amathamanga kwambiri, pambuyo pake - ndikuwotcha zopatsa mphamvu zowonjezera.

Kukonzekera kwa Vikander pa ntchitoyi kunaphatikizaponso maphunziro ambiri a luso, monga kukwera, nkhonya, ndi masewera osakanikirana a karati. (Ichi ndi chifukwa chake mkazi aliyense ayenera kuwonjezera masewera a karati ku maphunziro ake.) "Tinaonetsetsa kuti magawowa akuyang'ana pa luso ndipo sanali olemetsa kwambiri kotero kuti anali watsopano ku masewera olimbitsa thupi," Lygdback anafotokoza. Mwamwayi ndinkangomukonzekera zolimbitsa thupi, osati kumuphunzitsa luso lake, choncho ndinasiya kuchita nawo maphunzirowa.

Ndipo kotero, ndikuchita masewera olimbitsa thupi kusindikizidwa ndikupindika mthumba langa la leggings, mndandanda wamasewera wa Ariana Grande pa foni yanga, ndikuyembekezera mwachidwi kwambiri, ndinalowa mkati. Okwera mitumbira kuyamba, ndipo ngakhale sizinachitike monga momwe ndimakonzera, ndimadzimva kukhala wamphamvu komanso wolimba mtima. Nazi zomwe Lygdback ndikutsatira pulogalamuyi zidandiphunzitsa za maluso, zolimbikitsa, ndi moyo.

1. Ngakhale pamwambamwamba kwambiri, moyo umachitika, ndipo umafunikira dongosolo losinthasintha.

Pomwe ndimatha kulimbitsa thupi ndi Lygdback, amapitiliza kundipatsa njira zosinthira, kapena malangizo omvera osati nthawi yapadera. Mwachitsanzo, ndinkayenera kupuma “mpaka nditatsitsimuka, osapitirira mphindi ziwiri” pakati pa masewera aliwonse. “Masiku ena udzakhala wamphamvu ndipo masiku ena sudzatero,” iye anafotokoza motero. "Chofunika kwambiri ndichakuti mumamva bwino kuti mumalize seti yotsatira."

Pomwe anali kundidutsa munthawi zothamangira-ine pa chopondera chimodzi pamalo oyenda pansi a dzuwa a Mansion Fitness, Lygdback pa chopondera pafupi ndi ine-anandiuza kuti zinali bwino kungochita magawo asanu ndi limodzi, osati 10 yonse, ngati Ndinafunika kutero. "Gwiritsani ntchito mpaka 10 mukamapita, koma zisanu ndi chimodzi zili bwino, inunso." Analankhula ndi mawu achifundo, ochokera pansi pamtima omwe amamveka ngati gawo ndi mlangizi kusiyana ndi msonkhano ndi mphunzitsi wolimbitsa thupi. Ngati ndikadapanda kukhala ndi nthawi yochita izi, ndiye kuti ndikudumpha m'malo mopanda zolimbitsa thupi, adanenanso.

Ndinadabwa kuti mphunzitsi wapamwamba kwambiri-wina yemwe wagwira ntchito ndi akatswiri ambiri a kanema a DC Comics, Katy Perry, ndi Britney Spears, kungotchula ochepa-anali ndi njira yosinthika yotere. (BTW, ndi momwe tsiku lomaliza lobwezeretsa limawonekera.)

Posakhalitsa ndinazindikira chifukwa chake. "Ndimakonda kuphunzitsidwa, koma chomwe ndimakonda kwambiri ndikuphunzitsa moyo," akutero Lygdback pamene tikupuma pakati pa seti. Ngakhale kuti anthu otchuka amalipidwa kuti ayang'ane njira inayake ndikuchita pamlingo wina wolimbitsa thupi, ali ndi mavuto, nawonso: kuledzera, mavuto a m'banja, kudzikayikira, vuto la m'mimba. Pamene inu zosowa kuti muchite zinazake, kaya ngati munthu wodziwika kapena ngati munthu wamba, muyenera kudziwa momwe mungakhalire patsogolo ndikusintha dongosolo lanu moyo (kapena kachilombo koyipa kameneka) kadzayamba.

2. Inde, mukhoza kuiwala nthawi yopuma. (Chifukwa chake phunzirani nthawi yoyenera kupuma.)

Nthawi zonse ndimadana ndi mawu oti "osayiwala kupuma!" Kupuma ndi thupi lodziyimira palokha. Mukaiwala za kupuma, mumapitirizabe kupuma. Nditakumana ndi a Lygdback, komabe, ndimayenera kuwunika momwe ndinkakhalira pakhomo. Ndinali kupuma movutikira ndikunyamula zolimba.

Pamene Lygdback anandiuza kuti ndipume panthawi yokweza, sizinali zophweka monga kungokumbukira kupuma. Mosiyana ndi moyo wonse, kupuma panthawi yokweza zolemera sikumveka mwachibadwa-chidziwitso changa ndikugwira mpweya wanga, kotero pamene ndinafunika kupuma, zinkamveka zachilendo poyamba.

Tinakonza ndendende malo opumira nthawi iliyonse yomwe timachita masewera olimbitsa thupi. Mwachidule: Pumani mpweya panthawi yomwe mukukweza. Chifukwa chake ngati mukuchita squat, mumatuluka ndikupuma mukayimirira. Mukakankhira mmwamba, pumani pomwe mukukweza.

3. Nthawi zonse muzinyamula zokhwasula-khwasula.

Pulogalamu ya Okwera mitumbira kulimbitsa thupi kunatenga pafupifupi ola limodzi, kupatulapo tsiku la mwendo, pamene ndinakhala pafupifupi ola limodzi ndi mphindi 15 ku masewero olimbitsa thupi. (Masewera olimbitsa thupi amatenga nthawi yayitali kuti achite, amatenga nthawi yayitali kuti akhazikitse, ndipo-popeza ndi gulu lalikulu kwambiri lamankhwala-kupulumukiranso pang'ono pakati pamiyeso.) Izi zinali zotenga nthawi yambiri kuposa momwe ndimagwirira ntchito, komwe ndidzachite yeretsani mphindi 30 ndikukweza ndipo mutha kuthawa musanakhale ndi nthochi kapena chidutswa cha toast. Ndinaphunzira mofulumira kwambiri kuti ndimayenera kukonzekera mosiyana kuti ndikwaniritse ola lathunthu.

Tsiku loyamba la mwendo, ndidatha pafupifupi theka la masewera olimbitsa thupi pomwe ubongo wanga umangotuluka. Sindinamve kuti ndine wamisala, ndimangomva kuti ndili wakufa. Ndamaliza masewera olimbitsa thupi (kuumitsa ngongole), koma ndinali nditachoka panjira yopita kunyumba. Monga momwemo, ndikuthokoza Mulungu kuti sindinachite ngozi yapamsewu kuchokera pamenepo. Nditafika kunyumba kwanga, ndinatsitsa mbale zitatu za phala ndipo mwamsanga ndinagona kwa maola atatu. Osakhala wathanzi ndendende.

Pambuyo pake, nthawi zonse ndinkabweretsa bwalo la granola ku malo ochitira masewera olimbitsa thupi, ngati sizingatenthedwe pang'ono komanso zakumwa zamasewera kuti ndikhale inshuwaransi. Ndinapikiranso mipiringidzo ingapo yama granola mchipinda chobisalamo m'thumba mwanga. Ndinapeza kuti izi zinali bwino kuti ndikhale ndi mphamvu komanso mimba yanga yowopsya kusiyana ndi kudya chakudya chambiri ndisanakhale.

4. Dziperekeni nokha kuti mukhale olimbikitsidwa.

Dongosolo lomwe Lygdback adandikonzera linafunikira pafupipafupi kuposa momwe ndimakhalira nthawi zonse. (Ngati munganene kuti ndichizolowezi.) Ndimagwira ntchito yolimbitsa thupi komanso thanzi langa, zomwe zikutanthauza kuti ndimachita chilichonse chomwe ndikufunitsitsa kuti ndichite. Ngati ndikufuna kuthamanga, ndimathamanga. Ndimayesetsa kunyamula zolemera kawiri pa sabata kuti ndikhale ndi mphamvu zamafupa, koma sinditsatira dongosolo lina lililonse. Ndi Okwera mitumbira ndandanda yolimbitsira thupi, ndimayenera kuchita masewera olimbitsa thupi kaya ndimve kapena ayi.

Ndikukonzekera: soya yotentha yotentha kuchokera ku Starbucks. Masewera olimbitsa thupi anga ali kumsika waukulu wakunja, ndipo ndimadutsa Starbucks ndikuyenda kuchokera pamalo oimikapo magalimoto kupita kumalo ochitira masewera olimbitsa thupi. Kudziwa kuti ndikhoza kukhala ndi chakumwa chokoma, chotsekemera, chotonthoza ndikungokhalira kutuluka panja. Sindinachichite chizolowezi, koma inali njira yapadera yolimbikitsira pomwe sindimamva ngati kupita ku masewera olimbitsa thupi.

Anthu ambiri angaganize kuti muyenera kudzisamalira pambuyo kulimbitsa thupi ngati chilimbikitso kuti amalize. Limenelo silinali vuto langa, komabe. Ndimakonda kuchita masewera olimbitsa thupi ndipo ndimamva bwino ndikangoyamba. Vuto langa likuzimitsa Mapaki ndi Zosangalatsa Kubwezeretsanso ndikuyendetsa kumalo ochitira masewera olimbitsa thupi poyamba. Masiku ena, podziwa kuti ndikhala bwino ndikamaliza masewera olimbitsa thupi, kunali kokwanira kundifikitsa kumalo ochitira masewera olimbitsa thupi, koma masiku ena, ndinkafunikira chiphuphu chachakumwa chokoma chomwe ndimakonda kwambiri.

5. Kuphunzira chizoloŵezi chatsopano kunaphatikizapo kuyesa ndi zolakwika zambiri, ndipo ndinayenera kuthetsa zina zanga zochezeka.

Nthawi zambiri ndimachita masewera olimbitsa thupi pafupifupi awiri kapena atatu-okwanira kuthana ndi minofu yanga, koma osati kwambiri kuti ndimakhala ndikuchita masewera olimbitsa thupi kwamuyaya. Zambiri mwa dongosolo la Lygdback limafuna magawo anayi a zochitika zilizonse. Cholinga chake chinali kumaliza kwathunthu gulu lililonse la minofu musanapite ku masewera olimbitsa thupi otsatirawa. Lygdback anandiuza kuti zinali bwino kuti nditsike pa seti zitatu ngati ndikufunika kutero, koma ndinkafuna kulinga ma seti anayi athunthu.

Pakulimbitsa thupi koyambirira, ndidatsitsa kulemera kwanga pamagawo awiri kapena atatu omaliza chifukwa minofu yanga idatopa kale. Zinanditengera mayesero ndi zolakwika kuti ndipeze cholemera chomwe ndimatha kukweza maseti anayi mosasinthasintha, ndipo zimandivuta kumapeto kwa gawo lachinayi.

Kenako ndinazindikira kuti ndiyenera kusankha cholemetsa chosavuta kumva. Kasanu ndi kamodzi mwa 10, kulemera kosavuta kumeneku kunamveka kovutirapo kumapeto kwa seti yachinayi. Ndikadakhala kuti ndikumvabe bwino ndikumaliza gawo langa lachitatu, nditha kukulitsa kulemera komaliza komaliza koma moona mtima, izi zidachitika kangapo.

Phunziro lenileni apa linali lamaganizo, komabe. Ndazolowera kunyamula zolemetsa, ndipo ndimanyadira kuti ndinyamula ndekha m'chipindacho. Ndimakonda kumverera kofinya kumapeto komaliza ndi khungu la mano anga. Kuti ndimalize magawo anayi, komabe, ndimayenera kupita mopepuka - ndikuchepetsa malingaliro anga ndikukondera ndekha. M’maganizo, ndinadzikumbutsa kuti ndikutopetsabe minofu yanga, mwanjira ina. Ndidasamukira ku gawo lina lochitira masewera olimbitsa thupi pazambiri zanga, imodzi yokhala ndi zolemera zochepa. Kumeneko, sindinangokhala ndi zida zosiyanasiyana zomwe ndimagwiritsa ntchito, ndimazungulidwanso ndi anthu ogwiritsa ntchito zida zofananira. Kukhala ndi anthu ochita masewera olimbitsa thupi ndi zida zofananira (ma dumbbells opepuka) kunandithandiza kuyang'ana kwambiri kulimbitsa thupi kwanga m'malo modziyerekeza ndi onyamula ena ondizungulira.

Zotsatira

Ndikumva kukhala wamphamvu komanso wolimba pakadutsa milungu inayi Okwera mitumbira kulimbitsa thupi, ndipo ndili ndi mphamvu zambiri zopirira. Ndimayesetsa kutenga zogula ulendo umodzi, ndipo sindimapitidwa mphepo nthawi yolimbitsa thupi. Koma ndikhala woona mtima: Zinali a zambiri. Nthawi yochuluka, kulimbikira kwambiri, ndi masewera ambiri amaganizo kuti ndikhale nawo.

Pamapeto pake, ndikuganiza kuti zimabwera ku zolinga. Alicia Vikander adatha kutsatira dongosolo lomweli kwa miyezi ingapo chifukwa anali kukonzekera ntchito. Koma cholinga changa ndikukhala wathanzi komanso wamphamvu. Kulimbitsa thupi kunali kovuta kwambiri kotero kuti nthawi zambiri ndinkangomva kutopa nditatha. Kusintha kumafunikira kukankhira malire anu ndikutuluka m'malo anu abwino, zomwe ndidachitadi, ndipo ndikunyadira chifukwa cha khama langa.

Koma tsopano popeza milungu inayi yatha, ndine wokondwa kubwerera ku chizoloŵezi changa chosavuta. Moyo ndi wovuta mokwanira, ndipo panthawiyi m'moyo wanga, ndiyenera kuganizira zinthu zina kupatula kulimbitsa thupi kwanga. Ndikudziwa kuti ndi dongosolo lomwe Lygdback angathandizire. Chifukwa sindine Lara Croft-Ndimangomusewera m'chipinda cholemera.

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