Momwe Amanda Seyfried Anakhalira Wopanga Nthawi Yake

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Hottie waku Hollywood Amanda Seyfried si mlendo pachibwenzi ndi amuna okongola otsogola - pazenera ndi kutali. M'machitidwe ake aposachedwa kwambiri othamangitsa Mu Nthawi, akukwera pachiwonetsero chachikulu ndi wosewera mnzake wa hubba hubba Justin Timberlake.

Ndiye bwanji mtsikana wokongola, wamaso ambiri adamupangira thupi lake zovala zake zakutchire komanso zowoneka bwino? Mwamwayi, luso logogoda silinafunikire kuti lifike panthawi yake Mu Nthawi…chifukwa wakhala akugwira ntchito ndi mphunzitsi wotchuka wa Powerhouse Harley Pasternak kwa zaka zingapo zapitazi!

Zotsatira zodabwitsa zikuwonetsa. Popeza taphunzitsa aliyense kuchokera Halle Berry, Lady Gaga ndipo Megan Fox ku Jennifer Hudson ndipo Milla Jovovich, Mndandanda wamakasitomala wodabwitsa wa Pasternak amawerengedwa ngati tsamba la IMDB. Wophunzitsa waluso amadziwadi zinthu zake zikafika pazinthu zonse zathanzi komanso kulimba.

Kuti thupi lake likhale lolimba, lokwanira komanso lokongola, Seyfried wakhala akutsatira Pasternak's 5-Factor Program. "Amagwira ntchito molimbika kwambiri ndipo akuwoneka wodabwitsa. Amadziwa zomwe zimafunika ndipo safunikira nthawi yambiri yochita masewera olimbitsa thupi," akutero Pasternak.

Pa Pasternak's 5-Factor Zakudya, Seyfried amadya kasanu patsiku: kadzutsa, chotupitsa, nkhomaliro, chotupitsa ndi chakudya chamadzulo. Chotupitsa ndi theka kukula kwa chakudya. Nthawi iliyonse akamadya, pamakhala zinthu zisanu: puloteni yopanda mafuta ambiri, chakudya chopatsa thanzi, fiber, mafuta athanzi (kapena kusakhalapo kwa mafuta osayenera) ndi chakumwa chopanda shuga.

Gawo labwino kwambiri? Mukamatsata pulogalamu yoyendetsedwa ndi zotsatira za Pasternak, mupeza "tsiku laulere" limodzi sabata, komwe mungadye "chilichonse chomwe mungafune, momwe mungafunire, nthawi iliyonse yomwe mungafune!" Pasternak akuti.

Kuphatikiza pa dongosolo lake lazakudya zabwino, makasitomala a Pasternak amaphunzitsa ndi 5-Factor Hollywood Workout yake yamphamvu. Kulimbitsa thupi kumagwiritsa ntchito njira yotsogola yotchedwa "supersetting," momwe mumachita masewera olimbitsa thupi mobwerezabwereza osapumira pakati. Izi zimapangitsa kuti kulimbitsa thupi kufupikitse (osachepera mphindi 25 patsiku, masiku 5 pa sabata) koma kumapangitsa kuti mtima wanu ugwere motalika, chifukwa chake mumawotcha ma calories ambiri.

Ndicho chifukwa chake tinaponyedwa kwathunthu pamene Pasternak adawulula zitsanzo za Seyfried's 5-Factor Workout, apa:

Mufunika: Chingwe cholumphira, ma dumbbells, mphasa pansi, ndi benchi yokhala ndi mawonekedwe opendekera.

Momwe imagwirira ntchito: Mugwira ntchito zolimbitsa thupi zisanu pasabata, mphindi 25 zilizonse ndikutuluka mphindi zisanu. Iliyonse imachitika ngati dera, ndipo kuchuluka kwa ma reps, maseti, mtundu wa masewera olimbitsa thupi ndi mulingo wokana ziyenera kusintha tsiku lililonse.

"Kuti thupi lanu lisinthe, pulogalamu yanu iyenera kusintha," akutero a Pasternak.

PHASE 1

Mphindi 5 Zotenthetsa Mtima

Zoyenera kuchita: Dulani chingwe, kuyenda, kuzungulira, kukwera masitepe kapena kugwiritsa ntchito makina a cardio omwe amakhala otsika. Ingoyenda!

GAWO 2

Mphindi 5 Ophunzitsa Mphamvu Zapamwamba-Thupi: Bent-Over Dumbbell Mizere

Momwe mungachitire: Khalani m'mphepete mwa benchi yokhala ndi cholumikizira m'manja. Bwerani kutsogolo m'chiuno - kusungunula msana wanu - mpaka msana wanu uli pafupi kwambiri ndi pansi (chifuwa chanu chiyenera kugwera pafupi ndi ntchafu zanu momwe zingathere). Mikono yanu ikhale yolunjika pansi, manja anu akuyang'anizana. Pang'onopang'ono jambulani zigono zanu m'mwamba momwe mungathere, ndikuyika manja anu pafupi ndi mbali zanu. Imani pang'ono, kenako muchepetseni pang'onopang'ono mpaka mikono yanu iwoneke. Bwerezani.

Langizo: Kuchuluka kwa kulemera kuyenera kutengera zomwe mutha kumaliza kumapeto kwa setiyo. Osapitirira malire anu koma mudzitsutse nokha!

PHASE 3

Mphindi 5 Zophunzitsa Mphamvu Zam'munsi mwa Thupi: Reverse Lunges

Momwe mungachitire: Imani ndi miyendo yanu mulifupi. Yambani mwa kubwerera mmbuyo, kubzala phazi lanu, ndikuweramitsa mwendo wanu wakutsogolo mpaka utafikira pafupifupi digirii 90. Bondo la mwendo wanu wakumbuyo liyeneranso kusinthasintha mpaka litatsala pang'ono kukhudza pansi.

Pakadali pano mukhala momwemo momwe mumakhalira nthawi zambiri. Kenako, malizitsani kuyankha mwakunyamula ndi phazi lanu lakumaso ndi mwendo mpaka mutayambiranso. Bwerezani ndi mwendo wina.

Langizo: Onetsetsani kuti mutu wanu ukuyenda kutsogolo ndi kumtunda kwa thupi lanu panthawi yonse yochita masewera olimbitsa thupi.

MGAWO 4

Mphindi 5 za Maphunziro Akuluakulu: Ma Crunches Awiri

Momwe mungachitire: Gona pansi msana wanu utagona pansi. Kwezani mawondo anu kuti miyendo yanu ipangitse "V" kukhala ndi mawondo akuloza mmwamba. Kwezani mapazi anu kuti ana a ng'ombe akhale ofanana pansi ndipo ntchafu zanu zikhale zozungulira pansi. Manja anu ayenera kukhala kumbuyo kwa mutu wanu ndi zigongono kuloza kunja.

Kwezani mutu wanu ndi mapewa pansi mutakokera maondo anu kumutu. Chifuwa chanu chiyenera kuchoka pansi. Tulutsani pamene mukuyesera kugwira maondo anu pachifuwa. Onetsetsani kuti zigongono zanu ziwonjezeke kunja kotero kuti kusunthaku kumachokera m'mimba. Pamene mukukoka mpweya, bwezerani miyendo yanu pamalo oyambira ndi ntchafu zanu pansi. Tsitsani mutu kubwerera pansi, komanso. Bwerezani.

Langizo: Yang'anani pamagulu a minofu m'dera lamimba ndikumvadi kutentha! Ingokumbukirani kupuma.

GAWO 5

Mphindi 5 (kapena kupitilira) kwa Fat-Burning Cardio Work

Momwe mungachitire: Kwa gawo lomaliza, bwererani ku chilichonse chomwe munkachita mu Gawo 1.

Langizo: Ngati mutha kupita nthawi yayitali ndikukhala ndi nthawi, pitani pomwepo! Mukamagwiritsa ntchito nthawi yayitali, ma calories omwe mumawotcha - onetsetsani kuti muli ndi mphamvu zokwanira kuti mugwedeze masewera olimbitsa thupi tsiku lotsatira. Kumbukirani kusintha mtundu wa masewera olimbitsa thupi, ma reps, ma seti ndi kukana nthawi iliyonse.

"Kuyambira lero, sunthani. Pakali pano! Mukangowerenga nkhaniyi, valani nsapato zabwino ndikuyenda. Zonse zokhudza kupanga zosankha zazing'ono, "Pasternak akulangiza. "Zinthu zazing'ono monga kutenga masitepe m'malo mwake. ya elevator. Kuyenda mdadada wowonjezerawo. Kuyimitsa galimoto yanu pamalo otalikirapo kwambiri a chipika choimika magalimoto.

Gwirani Pasternak momwe mulinso mndandanda watsopano wa ABC Kukonzanso kuyambitsa mu Januware, ndipo phunzirani zambiri za pulogalamu yake yazinthu 5 pa www.5factor.com.

Za Kristen Aldridge

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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