Momwe Elizabeth Banks Amakhalira Mu Makamera Okonzeka Kamera

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Kukongola kwa Blonde Elizabeth Banks ndi zisudzo m'modzi yemwe samakhumudwitsa kawirikawiri, kaya pawindo lalikulu kapena pa kapeti yofiyira. Ndi maudindo aposachedwa mu Masewera a Njala, Munthu pa Ledge,ndi Zomwe Muyenera Kuyembekezera Mukamayembekezera ku filimu yake yatsopano, Anthu Ngati Ife, Mabanki ali ndi luso monga momwe aliri wokongola!

Pokhala ndi thupi lolimba, lowonda, komanso lowoneka bwino, palibe funso kuti mtsikana wokondedwa wapafupi akhoza kugwedeza chovala chilichonse! Kodi amakhala bwanji mawonekedwe odabwitsa chonchi? Tinayankhula ndi wophunzitsa wake wapamwamba, a Joselynne Boschen a Alpha Sport, kuti amubise zinsinsi zake.

"Zachidziwikire kuti Elizabeti ndi wodalitsika chibadwa, ndipo ali ndi mphamvu zambiri. Amakonda kuchita masewera olimbitsa thupi!" Boschen akuti. "Kulimbitsa thupi ndi moyo wake. Zimapangitsa kuti zinthu zikhale zosavuta kuzisunga mukakhala pamwamba pa masewera olimbitsa thupi komanso kukhala wathanzi monga momwe amachitira."

Banks, yemwe wagwira ntchito ndi Boschen kwa zaka pafupifupi zisanu, amaphunzitsa masiku atatu pa sabata kwa ola limodzi panthawi yomwe ali ku Los Angeles. Onse pamodzi amayang'ana kwambiri maphunziro a agility (zigawo za Nike Training Club zomwe zagwirizana ndi masewera olimbitsa thupi) pofuna kusakaniza cardio, zolemera zaulere, mipira yamankhwala, plyometrics, ndi maphunziro a TRX. Kulimbitsa thupi ndi kovuta, koma kofanana!

"Ndikofunika kusintha tsiku ndi tsiku. Palibenso chinthu china chotopetsa kwa ine-kapena Elizabeth-kuposa chinthu chomwecho mobwerezabwereza. Ngati mungathe kupita nacho kunja ndikuphatikiza kulimbitsa thupi kwanu ndi zinthu monga kukwera mapiri, kwabwinoko!" akutero.

Tinasangalala kwambiri Boschen atagawana nafe imodzi mwazomwe timachita ku Bank! Onani patsamba lotsatira kuti mukhale okonzeka kuyandikira pafupi, ngakhale simumayembekezera.

Ntchito ya Elizabeth Banks

Mufunika: Mateti olimbitsira thupi, botolo lamadzi, ndi nyimbo zina zabwino kuti muthe kuigwedeza!

Zambiri zolimbitsa thupi: Malizitsani ma seti 3 a kuchuluka komwe kwalembedwa pamasewera aliwonse kuti thupi lanu lonse likhale lapamwamba kwambiri.

1. pulani yocheka

Kuyambira pamalo osinthidwa pamapiko anu. Kanikizani kulemera kwanu kuti mubweretse chibwano chanu pamwamba panu, kulola kuti zala zanu zikwere pamwamba pake. Kukhala mosalala momwe mungathere, phatikizani pachimake chanu kuti mukokere thupi lanu ku zidendene zanu poyambira.

Pitani mmbuyo ndi mtsogolo kwa 15 reps.

2. Sumo Squat Side Crunch

Lowani pamalo okwerera, koma zala zanu zitatambasulidwa pang'ono, manja kumbuyo kwanu. Gwirani pansi ndi kulemera kwa zidendene zanu, ndikugwetsa zofunkha zanu pakati pa mawondo anu. Mukamabwerera kuyimirira, sinthanitsani bondo lomwelo kugongono lomwelo pokhomerera muma oblique anu.

Pitirizani kusinthana mpaka mutha kubwereza 20.

3. Agalu Pushups

Kuchokera kwa galu wotsika, yendani manja anu pafupi ndi mapazi anu, pindani m'mawondo anu, ndikufika m'chiuno mwanu mpaka padenga pamene mukukankhira chifuwa mpaka ntchafu. Pogwira izi, pindani zigongono zanu m'mbali ndikugunda pamwamba pamutu wanu pansi. Bwerezani kumbuyo kumalo oyambira.

Malizitsani kubwereza 20.

Ngati mukufuna thandizo, onani vidiyoyi.

4. Anakhala Hamstring

Ganizirani za "zovundikira" kapena malo olowera ndi zala zanu moyang'ana kutsogolo kwinaku mukuyenda bwino. Lonjezani mwendo wakumanja molunjika kuti mawondo anu akhale pamzere. Kungosuntha mchiuno mwanu, kuzisuntha pakati pa manja anu kenako kumwamba. Ngati hamstring yanu ikuwoneka ngati ikung'amba, mukuchita bwino!

Bwerezani ma reps 20 mbali iliyonse.

5. ABS Pereka

Bodza kumbuyo kwanu (musaganize kuti mukupuma!) Ndipo bweretsani mawondo anu pachifuwa chanu kuti mugwere pamapewa anu. Pogwiritsa ntchito kanthawi pang'ono koma makamaka ngati muli, pita patsogolo ndikuyika mapazi onse pansi kuti mufike poyimirira. Mukakhala okhazikika komanso olemera mwendo uliwonse, onjezani hop, kufikira kumwamba.

Langizo: Kankhirani zidendene zanu zonse mofanana pansi mbali zonse za matako anu pokwera ndi kutsika.

Kubwereza 15.

6. Lumpha Lunges

Yambani pamalo olowera ndi mwendo wanu wakumanja kutsogolo, kuonetsetsa kuti muli ndi ngodya ya 90-degree ndi mwendo uliwonse. Lumpha molunjika mlengalenga, ndikukankha wogawana ndi mwendo uliwonse. Mukakhala mumlengalenga, sinthani miyendo kuti ifike pansi ndi phazi lina (kumanzere) kutsogolo mumphuno yanu yabwino kwambiri.

Bwerezani mpaka mukufuna kufuula… kapena mpaka mutagunda 20 reps.

Kuti mumve zambiri pa Joselynne Boschen, onani tsamba lake lawebusayiti ndikulumikizana naye kudzera pa Facebook kapena Twitter.

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