Gisele Bundchen's Kung Fu Workout

Zamkati

• Onaninso za

Supermodel Gisele Bundchen sanalengeze mwalamulo kuti ayembekezera mwana wake wachiwiri ndi hubby Tom Brady, komatu zimuvuta kukana tsopano. Bomba lovekedwa ndi bikini lidawoneka posachedwa ku Costa Rica likusewera bampu yamwana yomwe ikukula. Ndi mtolo wina wachisangalalo panjira ndi tsiku lobadwa la 32th mwezi watha (Julayi 20), pali zambiri zokondwerera!

Palibe mlendo wowonetsa bodza lodabwitsali, mngelo Wachinsinsi wa Victoria zedi zimapangitsa kuti mawonekedwe akhale osavuta. Pakati pa mimba Nambala 1 (ndi mwana wamwamuna Benjamin, tsopano wazaka 2), anali akuvalabe zovala zosabereka mu mwezi wachisanu ndi chinayi! Bundchen anauza Vogue mu 2010 kuti, "Ndinkakumbukira zomwe ndinadya, ndipo ndinapeza mapaundi a 30 okha. Ndinachita kung fu mpaka milungu iwiri Benjamini asanabadwe, ndi yoga masiku atatu pa sabata."

Palibe kukayika kuti apitilizabe kulimbitsa thupi kwake panthawi yapakati pa 2, ndiye tidakambirana ndi mphunzitsi wake wa kung fu, Yao Li wa Boston Kung Fu Tai Chi Institute, kuti aphunzire zambiri.

"Gisele ndiwokhazikika kwambiri komanso wamakhalidwe abwino. Nthawi zambiri ndimadabwitsidwa ndimomwe amamvetsetsa mwachangu mawonekedwe azomwe zikuyenda. Ndikamuphunzitsa maluso atsopanowa, zimawoneka ngati akuwadziwa kale," akutero Li. "Ndiwachilengedwe ndipo amadziwa zomwe zimafunika kuti mayendedwe awoneke bwino."

Bundchen, amene wagwira ntchito ndi Li kwa zaka zinayi zapitazi, amaphunzitsa pafupifupi katatu pa sabata kwa mphindi 90. Ubwino wa kung fu wokhala ndi thupi lolimba, malingaliro abwino, ndi mzimu wodekha-komanso kuphunzira kudziletsa-ndizolimbikitsa kwambiri.

"Maimidwe ogwira ntchito ndi ma kick kick amalimbitsa kamvekedwe kake ndi kusinthasintha kwa thupi. Kutsekeka kwa ma drill ndi njira zamanja kumachitanso chimodzimodzi kumtunda, makamaka mapewa ndi mikono," Li adauza SHAPE. "Zojambula zomwe zimagwirizanitsa ntchito ya manja ndi mapazi zimafuna mphamvu ndi mphamvu mu minofu yapakati, ndikuthandizira kuwonjezera kugwirizana ndi kusinthasintha."

Awiriwa amphamvu amayamba kuchita masewera olimbitsa thupi potambasula kwa mphindi 10 mpaka 15, ndikutsatiridwa ndi kukankha payekhapayekha komanso kubowola pang'onopang'ono. Chotsatira, amadzipangira mitundu (njira yokhazikitsidwa ndi maluso olembedwa omwe atha kukhala mawonekedwe amanja kapena zida zankhondo monga omangira uta, mkondo, kapena lupanga lowongoka). Pomaliza, amachita zina zowonjezera mphamvu zolimbitsa thupi komanso kugwira ntchito m'mimba.

Zachidziwikire kuti zikugwira ntchito kwa Gisele! "Kuphunzira kung fu ndikosangalatsa komanso kolimbikitsa ... uyenera kumva kuti ndi chiyani ndipo ukapanda kuyesa, sudziwa!" Li akuti.

Ichi ndichifukwa chake tidasokonekera pomwe mbuye wa kung fu adagawana zomwe amachita ndi kasitomala wake wachitsanzo. Werengani zambiri kuti mumve zambiri!

Kung Fu Workout ya Gisele Bundchen

Mufunika: Chochita masewera olimbitsa thupi ndi botolo lamadzi

Momwe imagwirira ntchito: Li wapereka zitsanzo zitatu za kung fu zosunthira: chokwera, chotsitsa, ndi kuwombera molunjika. M'masiku 30 oyamba, pang'onopang'ono mukukulitsa kuchuluka kwa kuthamanga ndi kuthamanga kuti mukhale olimba komanso owongolera, komanso kuti musunge masewera olimbitsa thupi osiyanasiyana (onani malangizo pansipa).

Zithunzi zonse mothandizidwa ndi Tony DeLuz, Illustrator

Kumtunda Block (chithunzi pansipa)

1. Dzanja mu nkhonya. Chigongono chopindika pamadigiri 90.

2. Bweretsani mkono wanu m'chiuno.

3. Kwezani dzanja lanu patsogolo panu.

4. Imani pamwamba pa mphumi, kusunga dzanja ndi mkono zitembenukire panja kuti musavutike kwambiri.

5. Bwererani mofanana kuti mukhale okonzeka.

6. Kuchokera pamalo okonzeka sinthani chipika chakumanzere/kumanja, kubweza nkhonya nthawi zonse pamalo okonzeka.

Zolinga:

Masiku 1-10: Zina 20 zotchinga pang'onopang'ono.

Masiku 11-20: Njira ina 30 imatchinga liwiro lapakati.

Masiku 21-30: Njira ina 40 imatchinga kuthamanga.

Pansi Block (chithunzi pansipa)

1. Kuchokera pa kavalo, malo okonzeka.

2. Sinthani dzanja lanu kukhala malo otseguka a kanjedza, zala palimodzi, zala zazikulu mkati.

3. Kokani pansi, kuyika gawo lanu pakatikati mwa thupi lanu, dzanja limasinthidwa.

4. Pakakhudza chidwi mphamvu yanu ku chidendene chakunja kwa dzanja lanu.

5. Bwererani kumalo okonzeka.

6. Mdadada wina wakumanzere/kumanja, kubwereranso pamalo okonzeka.

Zolinga:

Masiku 1-10: Njira zina 20 zotchinga pang'onopang'ono.

Masiku 11-20: Zina 30 zimatseketsa kuthamanga kwapakatikati.

Masiku 21-30: Zina 40 zimatchinga mwachangu.

Kick Yolunjika (chithunzi pansipa)

1. Yambani kuchokera pamalo oimitsira uta, manja m'chiuno.

2. Sinthani kulemera kwanu kutsogolo kuphazi lakutsogolo pamene phazi lakumbuyo likuchoka pansi.

3. Limbikitsani kukankha kwanu pogwiritsa ntchito mapiko a mchiuno mwawo. Mwendo woimirira umathandizira ndikukankhira mmwamba kuchokera pansi.

4. Mwendo umakhala wowongoka, phazi limasinthasintha kudzera mumayendedwe osiyanasiyana. Kuyimirira bondo mofewa, osatseka.

5. Onjezerani kuthamanga kwakubwerera pogwiritsa ntchito minofu ya ng'ombe ndi khosi kuti mukokere mwendo wanu pansi.

6. Bwererani mmbuyo mokhazikika moyang'ana pakati pa kukankha kulikonse.

7. Onetsetsani kuti mwatulutsa mpweya mukamakwera.

Zolinga:

Masiku 1-10: Kankha mchiuno mokweza maulendo 20 mwendo uliwonse.

Masiku 11-20: Kankha chiuno mokweza nthawi 30 mwendo uliwonse.

Masiku 21-30: Menyani m'chiuno nthawi 40 mwendo uliwonse.

Pakatha masiku 30, sinthani kulimbitsa thupi kwanu kuti mupindule ndi zojambulazo mukamayendetsa molunjika njira zitatu:

1. Kumapewa omwewo ndi mwendo wokankha.

2. Kufikira pakatikati pa thupi lanu.

3.Kumbali ina.

Kuti mumve zambiri za Yao Li limodzi ndi njira zowonjezera komanso maubwino a Kung Fu, Tai Chi, ndi San Shou, pitani patsamba lake.

Onaninso za