Charlize Theron's Ballet-Based Total-Body Workout

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Shakira Theron Ndiwosewera wodziwika padziko lonse lapansi wopatilidwa ndimakanema ake osiyanasiyana (congrats are for her posachedwapa Golden Globe nom!) ndipo amazipeleka modzipereka kulimbikira kwake, nayenso.

Kuyambira pa makapeti ofiira a struttin padziko lonse lapansi mpaka owonera TV ochititsa chidwi pazamalonda ake a Dior, Theron mwachiwonekere ndi mkazi wokongola yemwe ali ndi chithunzi chowoneka bwino komanso chowoneka bwino.

Koma kumbuyo kwa owoneka bwino kwambiri ku Hollywood ndiwophunzitsanso modabwitsa. Kumanani ndi katswiri wamagetsi amphamvu Fedele De Santis, mwini wa The Gym on Nemo, komwe munthu amatha kuwona zotentha ngati Jessica Biel, Cameron Diaz, Eva Mendes, ndi Mayi Theron omwe.

De Santis, yemwe wagwira ntchito ndi katswiri wodabwitsa wa ku South Africa kwa zaka zopitirira ziwiri, amaphunzitsa makasitomala ake onse achikazi kuti aziwoneka ngati ballerinas okhala ndi matupi aatali, owonda, amphamvu komanso okongola.

"Charlize ndiwofunika kwambiri, waluso, waluso, palibe BS, kasitomala wampanda," akutero a De Santis. "Ali wolimba mtima - dzina langa loti ndi thundercat!"

Chinsinsi cha thupi lokongola la ballerina ngati Theron? "Onetsetsani kuti ntchito yanu yolimbitsa thupi iliyonse ndi yopapatiza. Kugwira kwakukulu kumapangitsa kuti minofu ikule kwambiri ndipo thupi lanu likhale lachimuna, "akutero De Santis.

Pankhani ya zakudya, De Santis amalangiza kuti muchepetse pang'onopang'ono zopatsa mphamvu zanu ndikuyang'ana mapuloteni, masamba, ndi zipatso zamtundu wakuda ndi masamba. Onetsetsani kuti zonse zomwe mumadya ndizoyera komanso zachilengedwe, ndipo musakhale ndi zakudya zokazinga, mkate, mpunga, ndi pasitala.

"Azimayi ambiri amalakwitsa kusintha zakudya zawo mofulumira - tsiku limodzi. Chepetsani zopatsa mphamvu zanu pang'onopang'ono kuti muthe kupeŵa kudzivulaza maganizo ndi maganizo," akutero De Santis. "Malinga ngati simungachepetse zopatsa mphamvu mwadzidzidzi, thupi lanu lidzagwirizana, mimba yanu idzasintha, ndipo mudzafika ku cholinga chanu mosavuta."

Kuchokera ku Hollywood, Fla., kupita ku Hollywood, Calif., De Santis wodziwa zambiri komanso ukadaulo wolimbitsa thupi amawonekera mwa akazi otchuka omwe amaphunzitsa.

"Kukhala mphunzitsi waumwini kwandipatsa mipata yambiri yothandizira kubweretsa ena osati thanzi labwino, komanso mtendere wamaganizo. Ichi ndicho kupambana kwenikweni kwa zomwe ndikuchita, "akutero. "Ngati simukusangalala, sizoyenera!"

Ichi ndichifukwa chake tinali okondwa pamene De Santis adagawana nafe masewera olimbitsa thupi a Theron kuti nafenso tipeze matupi athu mu mawonekedwe okongola a ballerina. Werengani zambiri kuti mumve zambiri!

Ntchito ya Theron: Kulimbitsa thupi kwa De Santis kwa Theron ndikofunikira pa ballet ndipo imagwira ntchito yamagulu onse aminyewa. Gwiritsani ntchito zopumira 5 lbs. ndi pansi kuti mupewe kukhala wochuluka. Malizitsani osachepera mphindi 35 za cardio kuphatikiza pamayendedwe awa (Theron amakonda Wophunzitsa Arc).

Mufunika: 3 ndi 5 lb. zopumira, zolimbitsa thupi, benchi, 18 lb. masewera olimbitsa thupi, makina osunthira a tricep.

Pliés mu Udindo Wachiwiri:

Yambani ndi miyendo ndi manja anu pamalo achiwiri, ndipo tsitsani thupi lanu monga momwe mumachitira ndi plié yaikulu pamalo oyamba. Mukamachita izi, samalani kwambiri kuti thupi lanu likhale logwirizana, osataya kumbuyo kwanu. Pansi pake, onetsetsani kuti m'chiuno mwanu simutsika kuposa maondo anu.

Malizitsani seti imodzi ya 35-50 plies.

Ma curls a Bicep okhala:

Khalani chagada kumbuyo kwanu kuti mutu wanu, mapewa anu ndi matako anu azilumikizana ndi benchi ndi mapazi anu pansi. Gwirani dumbbell m'dzanja lililonse ndi zala zazikulu zokulunga kuzungulira zogwirira ndikuyika manja anu m'mbali mwanu. Kokani masamba amapewa pansi ndi kumbuyo.

Exhale ndipo pindani pang'onopang'ono zigono zanu kubweretsa ma dumbbells kumapewa anu. Musalole kuti msana wanu upinde kapena zigongono kuti mupite patsogolo. Sungani maloko molingana ndi mikono yanu (osalowerera ndale). Musalole kuti maloko anu apinde nthawi yonse yochita masewera olimbitsa thupi. Mutu wanu, mapewa ndi matako ziyenera kulumikizana ndi benchi. Sungani mapazi anu pansi. Musalole kuti mapewa anu agwedezeke.

Lembani ndi kuwongola mivi yanu ndikutsitsa ma dumbbells kubwerera kwanu poyambira pang'onopang'ono.

Lembani 1 seti ya reps 60 yokhala ndi 5 lb. dumbbells.

Zoyipa Zoyipa:

Gwirani mabelu anu oyimilira ndikuyimilira ndi torso yolunjika ndi ma dumbbells pambali panu kutalika kwa mikono ndi manja anu akuyang'anizana nanu. Uwu ukhala malo anu oyambira. Pamene mukusunga torso pamalo osasunthika (popanda kugwedezeka), kwezani ma dumbbells kumbali yanu ndikupindika pang'ono m'chigongono ndipo manja akupendekera patsogolo pang'ono. Pitirizani kukwera mpaka mikono yanu ikufanana pansi. Tulutsani pamene mukuyendetsa gululi ndikuyimilira kwa mphindi imodzi pamwamba. Tsitsani ma dumbbells mmbuyo pang'onopang'ono kumalo oyambira pamene mukukoka ndikubwereza.

Lembani gawo limodzi la ma reps 35 okhala ndi 3 lb. dumbbells.

Matako-Lifts:

Gona chagada ndikuyika mapazi anu mtchire mtunda ndi mawondo ogwada. Ikani mikono yanu m'chiuno mwanu ndikugwetsa manja anu pansi. Lembani ndipo mukamatulutsa mpweya, pendeketsani m'chiuno mwanu ndikufinya ma glute anu mukakweza m'chiuno mwanu momwe angathere.

Pachimake pa chidutswacho mudzakhala mukupuma paphewa pokha ndi thupi lanu molunjika kuchokera kumaondo mpaka kumutu. Tsitsani ndikukweza matako anu pafupifupi mainchesi eyiti ndikubwereza.

Lembani gawo limodzi la kubwereza 75.

Njinga Zanjinga:

Gona pansi nsana wanu ukutsindikizira pansi ndikumanga minofu yapakati. Ndi manja anu atagwira mutu wanu mofatsa, kwezani mawondo anu pafupifupi 45-degree angle. Pang'onopang'ono, poyambira, yendani panjinga yanjinga, mosinthana ndikugwira zigongono zanu kumawondo ena pomwe mukugwedezeka uku ndi uku. Pumirani mofanana panthawi yonse yochita masewera olimbitsa thupi.

Lembani gawo limodzi la ma reps 60.

Kusinthidwa Plank:

Ikani thupi lanu moyang'anizana ndi manja anu ngati mukufuna kukankhira mmwamba. Tumizani abs yolimba momwe mungathere, sungani thupi molunjika kuchokera kumutu mpaka kumapazi ndikugwiritsanso izi.

Gwirani kwa masekondi osachepera 60.

Bench Press ndi 18 lb. Mpira Wolimbitsa Thupi:

Mukamasewera benchi pa mpira, yesetsani kuti thupi lanu likhale lolunjika bwino kuyambira phewa lanu mpaka mawondo anu. Ikani mutu wanu ndi mapewa pa mpira ndi mapazi anu pansi. Yambani ndi kulemera kwake pachifuwa ndikukankhira padenga mpaka manja anu atawongoka.

Lembani gawo limodzi la ma reps 60.

Tricep Pushdowns:

Yang'anani ndi makina osunthira a tricep ndikumvetsetsa chingwe chopingasa mwamphamvu. Bala ayenera kukhala pafupifupi pachifuwa. Lowetsani zigongolo m'mbali ndikuyika mapazi bwinobwino, pang'ono pang'ono. Limbani m'mimba. Kankhirani pansi pa chogwirizira mpaka zigongono zitalikilidwe koma osagwetsa zigongono molunjika ndikusunga magoli pafupi ndi thupi lomwe likutsika.

Bwerani mawondo pang'ono pang'onopang'ono koma khalani owongoka momwe mungathere ndikubwerera m'mbuyo. Osatengera minofu yakumbuyo ndi mapewa popinda kutsogolo kwambiri. Lolani bala kuti ibwererenso poyambira, ndipo yesetsani kuti musagundane ndi zolemera.

Malizitsani 35 reps ndi 20 lbs., pogwiritsa ntchito yopapatiza.

Kuti mumve zambiri pa Fedele De Santis komanso kufunsa zamaphunziro anu, chonde tumizani imelo pa [email protected].

Kristen Aldridge amabwereketsa ukadaulo wake wachikhalidwe cha pop ku Yahoo! monga gulu la "omg! TSOPANO." Kulandila mamiliyoni akumenya patsiku, pulogalamu yotchuka yakusangalatsa tsiku lililonse ndiimodzi mwa makanema owonetsedwa kwambiri pa intaneti. Monga mtolankhani wazosangalatsa, katswiri wazikhalidwe za pop, wokonda mafashoni komanso wokonda zinthu zonse zaluso, ndiye woyambitsa wa positivecelebrity.com ndipo posachedwapa akhazikitsa mzere wake wa mafashoni owuziridwa ndi pulogalamu yotsogola ndi pulogalamu ya smartphone. Lumikizanani ndi Kristen kuti mulankhule ndi anthu onse otchuka kudzera pa Twitter ndi Facebook, kapena pitani patsamba lake lovomerezeka.

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