Momwe Zoe Saldana Anakhalira mu Guardian of the Galaxy Shape

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Wosewera wa sci-fi Zoe Saldana ali nazo zonse: kanema yemwe akuyembekezeredwa kwambiri, Guardians of the Galaxy, kunja lero, mphekesera mtolo wa chimwemwe pa njira (kodi tinganene mapasa?!), wokondwa chaka choyamba cha ukwati hubby Marco Perego, ndi thupi lodabwitsa, kuti jombo. Gawo labwino kwambiri? Nyenyezi yodabwitsa imati pa zaka 36, ​​ali "pamalo oyenera" pankhani ya mawonekedwe ake ndi malingaliro ake.

Koma amakhalabe bwanji pakapangidwe kofiira pamatope ofiira (osanenapo zokonzekera kusewera chovala chobiriwira, chomenyera chiwonetserochi) ngakhale anali otanganidwa chonchi? Kupatula pakugwira ntchito kwambiri ndi wotsogolera stunt Steve Dent komanso olemba choreographer ngati Chloe Bruce ndi Thomas Robinson Harper, Saldana ali ndi ophunzitsa zolimbitsa thupi m'mbali zonse ziwiri kuti akhale olimba komanso odalira gawo lililonse loopsa.

Tinapeza mphunzitsi wamkulu wa extraordinaire Steve Moyer, yemwe wagwira ntchito ndi Saldana kuyambira 2009 ku Los Angeles, kuti abe zinsinsi zake. Werengani zambiri kuti mumve zambiri!

Maonekedwe: Kodi kuchita masewera olimbitsa thupi ndi Zoe kumaphatikizapo chiyani?

Steve Moyer [SM]: Nthawi zambiri, timagwiritsa ntchito thupi lake lonse ndikulimbitsa thupi kuti likhale lowonda komanso lolimba. Ndimakonda kuphatikiza masewera olimbitsa thupi atatu kapena anayi motsatana kuti masewerawa aziyenda komanso kugwiritsa ntchito nthawi. Akakhala mtawuni, nthawi zina zolimbitsa thupi zimatha ola lathunthu, nthawi zina mphindi 30.Ndichita zambiri za cardio ndi core ngati ndikudziwa kuti sindidzawona kasitomala tsiku lotsatira. Ngati ndikudziwa kuti tikugwira ntchito masiku otsatizana, ndimagawa zolimbitsa thupi malingana ndi ziwalo zathupi. Kuti ndikhale ndi thupi lathunthu, ndimakonda kuchita zolimbitsa thupi ngati squats ndikutsatira masewera olimbitsa thupi ngati mapulani (omwe amamenyanso ma triceps) otsatiridwa ndi masewera olimbitsa thupi, omwe amakhudzanso miyendo ngati Jumping Lunges. Ndi mndandanda wabwino kwambiri womwe ungalimbikitse kulimba mtima komanso kupirira ndipo ukhoza kukhala chithandiziro chotsamira ndi kukhetsa mapaundi osafunikira.

Maonekedwe: Kodi mumathandiza Zoe ndi zakudya zake?

SM: Adagwiritsapo ntchito bizinesi yanga yoperekera chakudya m'mbuyomu, MoyerMeals. Ntchito yanga ndi yopanda gilateni, wopanda shuga wowonjezera, palibe chakudya chopatsa thanzi chomwe chimamvekanso bwino. Chakudya chilichonse ndi puloteni yowonda yosakanizidwa ndi ma carbohydrates ovuta komanso ndiwo zamasamba munjira yabwino.

Maonekedwe: Zomwe zili pazakudya zatsiku ndi tsiku?

SM: Chitsanzo chodziwika kwa aliyense wa makasitomala anga ndi oatmeal wopangidwa ndi mkaka wa amondi, nthanga za chia, nthochi zouma, mango, chinanazi, ndi mtedza wa macadamia chakudya cham'mawa komanso nyumba yopangidwa ndi mapuloteni opangidwa ndi organic Whey protein pazakudya. Chakudya chamasana ndi chakudya chamadzulo nthawi zonse chimakhala chakudya chokwanira. Zitsanzo zina zingakhale saladi ya mphodza ndi masamba odulidwa, tomato wouma padzuwa, ndi zoumba; saladi ya buckwheat ndi nkhuku ndi ndiwo zamasamba; kapena burger wa ku Turkey wokhala ndi zilazi zophikidwa ndi masamba obiriwira.

Maonekedwe: Zoe ali ndi nthawi yotanganidwa kwambiri ndipo amakwanirabe nthawi yochita masewera olimbitsa thupi. Upangiri uliwonse kwa ife momwe tingachitire zomwezo?

SM: Simuyenera kuchita masewera olimbitsa thupi kwa ola limodzi tsiku lililonse. Mphindi makumi atatu, katatu pa sabata, kuchita bwino komanso kuphatikizidwa ndi madyedwe anzeru, kungakupangitseni kukhala bwino tsiku lililonse. Koma ndinena zomwe ndimanena nthawi zonse: Zimayamba ndi cholinga chomveka, chokhazikika. 'Ndikufuna kukhala mu mawonekedwe' si cholinga. ‘Ndikufuna kutaya mapaundi khumi m’mwezi umodzi ndi kutha kuthamanga mailosi a miniti 6’? Ichi ndiye cholinga chomveka bwino. Ganizirani manambala ndi tsatanetsatane, kenako pangani chizoloŵezi kapena funsani wina kuti akonze chizolowezi chomwe chimakufikitsani ku cholinga chimenecho.

Nayi zitsanzo zolimbitsa thupi zomwe Steve Moyer amatengera makasitomala ake onse otchuka (kuphatikiza Zoe Saldana).

Momwe imagwirira ntchito: Masiku atatu osatsatizana pa sabata, chitani chilichonse kuti musapume pakati pa masewera olimbitsa thupi. Mukamaliza dera limodzi, khalani kwa mphindi imodzi, kenaka bwerezani dera lonselo kanayi. Tsatirani izi ndi mphindi za 2 zoyendetsa njinga panjinga yokhazikika, kenako masekondi 15 pa liwiro lalikulu; kubwereza zina zinayi.

Mudzafunika: Mat, Madzi, Kokani-bala, Njinga yabwerere

Wopanda

5 seti, 24 reps

Mapazi omangirira pansi, motalikirana ndi mapewa motalikirana, olozera kunja pang'ono (osati kutsogolo), kuteteza mawondo kuti asapitirire kupitirira zala. Kuyang'ana molunjika, kugwada pansi ngati kukhala kumbuyo pampando mpaka ntchafu zikufanana ndendende ndi pansi, kusunga zidendene pansi ndikutambasula mikono kuti izikhala bwino. Kokani mu abs, kumangitsa thupi lonse, kusunga m'mbuyo pafupi ndi ndale (kumbuyo pang'ono kuli bwino). Bwererani pamalo oyambira.

Plank Pushup

5 sets, 24 reps

Lowani m'malo osinthidwa, manja otambalala pang'ono kuposa mapewa ndi mawondo pansi. Kokani abs mwamphamvu, kupanga mzere wowongoka kuchokera pamwamba pamutu kudutsa miyendo. Pindani zigongono madigiri 90. Kankhirani kumbuyo kumalo oyambira.

Kudumpha Lunge

5 seti, 24 reps

Imani wamtali ndi phazi lamanzere pang'ono kutsogolo. Bwerani mawondo pang'ono pang'onopang'ono. Mukakhala pachibwenzi, kanikizani pansi pa mapazi onse awiri ndikudumpha, ndikusunthira pomwe pali phazi, ndikulowa pakhosi ndi mwendo wakumanja kutsogolo, kugwada madigiri 90 pa bondo ndi m'chiuno (bondo lakumbuyo liyenera kulumikizidwa pansi pa mchiuno). Pitirizani, kusinthanitsa mbali iliyonse rep.

Kupachika Knee Kwezani

5 sets, 24 reps

Gwirani chikoka chokoka, thupi lili molunjika pansi, kunja kwa khoma. Gwirani manja pang'onopang'ono (monga ngati mukufuna kukokera). Pamene mukugwira thupi lokhazikika ndikugwedeza pelvis, kwezani mawondo (kapena miyendo yowongoka, malingana ndi msinkhu wa thupi). Kwezani mawondo (kapena miyendo) mmwamba momwe mungathere, kenako muwatsitse poyambira.

Kuti mumve zambiri za mphunzitsi wotchuka Steve Moyer, pitani patsamba lake lovomerezeka pa themoyermethod.com ndi moyermeals.com. Muthanso kulumikizana naye kudzera pa Facebook ndi Twitter.

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