Momwe Zoe Saldana Adakwanira Colombiana

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Monga m'modzi mwa ochita zisudzo omwe amafunidwa kwambiri ku Hollywood, wazaka 33 zakubadwa Zoe Saldana ndi wokongola, wanzeru, waluso, ndi chithunzi chenicheni cha mafashoni.

Ndikutenga gawo lake pachithunzichi chatsopano Colombiana (m'malo owonetsera pa Ogasiti 26), mkazi wopanda mantha amatha kuwonjezera "ngwazi yolemetsa" pamndandanda wa ziganizo zomwe mafani angagwiritse ntchito pomufotokozera. Mufilimuyi, Saldana amasewera Cataleya Restrepo, wakupha mwana-iwe-wopanda-cross yemwe akufuna kubwezera ogulitsa omwe adapha banja lake.

Kuti amutembenuzire kale, kutanthauza kuti akhale makina oyipitsira a badass, Saldana adagwira ntchito ndi wophunzitsa zolimbitsa thupi ku Steve Moyer (komanso dynamo ya anthu) masiku atatu kapena anayi pasabata.

Moyer, yemwe wagwirapo ntchito ndi Saldana kuyambira 2009 komanso amaphunzitsa Amanda Righetti ndipo Shannon Doherty, adauziridwa kuti akhale mphunzitsi waumwini pambuyo pa kuvulala kunatha ntchito yake ya basketball ku Ulaya.

"Ndinayamba kupereka maphunziro a basketball kwa ana, ndipo izi zidasintha kukhala maphunziro aumwini," akutero Moyer. "Chilakolako changa sikungophunzitsa anthu, koma kuwathandiza kukhala ndi moyo wathanzi."

Chifukwa Colombiana, Saldana ankafuna kuti akhalebe ndi thupi labwino, losinthasintha, lothamanga pokhalabe wopanda kuvulala komanso wathanzi. Ngakhale Moyer ali ndi chiphaso chambiri pazakudya (onani njira yake ya Moyer, moyo wathanzi modabwitsa womwe mungathe kukhala nawo payekha), sanafunikire kuyika nyenyezi yachigololo pazakudya zapadera kuti agwire ntchitoyo.

"Ndimamupatsa mbiri yabwino - amadziwa kudya yekha wathanzi," akutero Moyer. "Ndimamupatsa malangizo ndi malingaliro akafuna."

Moyer amalimbikitsa kukhala ndi cholinga chachikulu chokhala wathanzi m'malo mongoyang'ana kuti mukhale owoneka bwino, chifukwa simudzakhala wathanzi ndi omaliza.

"Kuchita masewera olimbitsa thupi ndi gawo lalikulu, komanso chakudya. Zomwe zimanyalanyazidwa ndizolimbitsa thupi," akutero Moyer. "Simuyenera kuchita mopitilira muyeso kuti mukhale owoneka bwino komanso osangalala."

Chifukwa chake mutha kumverera ngati mkazi wopanda mantha (ndi kuwoneka ngati iwonso), Moyer amagawana zinsinsi za Zoe Saldana, apa.

Mufunika: Bwalo lochita masewera olimbitsa thupi, gulu lotsutsa, chingwe chomangirira, ndi mphasa wolimbitsa thupi.

Momwe Imagwirira Ntchito: Zolimbitsa thupi za Moyer za Saldana ndizabwino kwambiri popanga toning chifukwa zimagwira ntchito thupi lonse ndikuyang'ana kwambiri miyendo. Thupi lakumtunda limathandizira kutanthauzira popanda kuwopseza kuti lingachuluke, komanso kugwira ntchito molimbika.

"Imakhudza vuto lalikulu kumtunda komwe makasitomala anga onse azimayi amandiuza - za triceps," akutero Moyer. "Muthanso kuchita masewera olimbitsa thupiwa kupatula momwe zingakokerere chingwe ndi mpira wokhawo."

Musanayambe masewera olimbitsa thupi, yambani ndi kutentha kwa mphindi 5 mpaka 10 pa makina ozungulira kapena treadmill kuti thupi likhale lofunda.

CHOCHITA 1: Squats ndi Exercise Ball ndi Resistance Band

Momwe mungachitire: Ikani mpirawo kukhoma ndikuyimilira ndi msana kuti nsonga yanu yakumunsi izizungulira nayo. Mapazi anu ayenera kukhala pamalo oti mukakhala pansi, mawondo anu azikhala chimodzimodzi ndi zidendene. Mukakhala pansi, muyenera kugubuduzika ndi mpirawo, kuti msana wanu utambasulidwe.

Pansi pa squat, Moyer amakonda kukhala ndi Saldana wogwirizira patali ndikumakoka kuti gululo limudutse pachifuwa pake, ndikugwira kumbuyo.

Malizitsani kubwereza 12 mpaka 15, kuonetsetsa kuti rep iliyonse imachedwa kwambiri komanso imayendetsedwa.

Minofu kusuntha uku kumagwira ntchito: Thupi lonse lakumunsi. Kugwiritsa ntchito mpira kumateteza kumbuyo ndi mawondo - madera awiri omwe ali pachiwopsezo chachikulu mukamakhala squat wokhazikika.

STEPI 2: Chingwe Kankhani-Kokani

Momwe mungachitire: Muchikozyano, mulakonzya kugwasyigwa, mukukoka, kubikkila maano, akuzumanana kukkomana. Ndizovuta kufotokoza chifukwa pali zambiri zomwe zikuchitika, ndiye nayi ulalo wowonetsera kanema wa Steve Moyer mwiniwake!

Lembani maulendo 12 mpaka 15 mbali iliyonse.

Minofu yosunthira iyi imagwira ntchito: Pafupifupi thupi lonse! Ndi masewera olimbitsa thupi kwambiri a toning, kukhazikika, komanso mphamvu yayikulu.

STEPI 3: Plank Push-Ups

Momwe mungachitire: Yambani pamalo omata, osungitsa thupi lanu kuyambira kumutu mpaka kumapazi. Dzilimbikitseni nokha ndikukweza dzanja limodzi nthawi yayitali osayenda pang'ono momwe mungathere.

Kumbukirani kuti simukuchita kukankhira mmwamba, mukungosintha kuchoka pa thabwa kupita pamalo ena. Onetsetsani kuti mwasintha dzanja lomwe mumagwiritsa ntchito kuyambira pa seti yoyika. Kwa reps, uku kudzakhala kusintha kwachilengedwe.

"Mutha kuyamba kungokhala ndi 3 kapena 4. Ingoyesani kupitiliza kuwonjezera zambiri nthawi iliyonse mukazichita - mudzadabwitsidwa momwe mungasinthire mwachangu pantchitoyi," akutero a Moyer. "Ngati ungakwanitse 10, ndizabwino. Ngati ungakwanitse 15, ndiwe rockin '. Ngati ungathe kuchita 20 kapena kupitilira apo, ndiwe katswiri wapa rock!"

Minofu kusuntha uku kumagwira ntchito: Ichi ndi masewera olimbitsa thupi omwe amakhudzanso ma triceps komanso pang'ono, chifuwa.

STEPI 4: Kuyenda Mapendekedwe

Momwe mungachitire: Yambani poyimirira. Kenako, tengani sitepe yomwe ndi yayitali kwambiri kuposa njira yanu yanthawi zonse, kenako imani ndipo musalole kuti kuthamanga kwanu kukupititseni patsogolo.

Dikirani pansi molunjika kuti bondo lanu lakutsogolo likhale logwirizana ndi chidendene chanu chakutsogolo. Ngati bondo lanu lakutsogolo likupitilira zala zanu, mukuika nkhawa kwambiri pa bondo lanu, zomwe zingayambitse kuvulala. Bondo lanu lakumbuyo liyenera kuyandikira kwambiri pansi koma sayenera kuligwira. Bwererani molunjika ndikulowa m'mbali yanu yotsatira.

"Kwa oyamba kumene, masitepe 12 mpaka 16 ndi poyambira," akutero Moyer. "Mukamakula, onjezani ma reps mpaka mukuchita masitepe 30 mpaka 40 molemera."

Minofu yosunthira iyi imagwira ntchito: Iyi ndi toner ina yayikulu yamiyendo. Pamene mawonekedwewo ali olondola, ntchitoyi imatulutsa gluteus. Kumbukirani kuchita mawonekedwe abwino ndi nsonga iyi: Khwerero, imani, molunjika, pansi.

CHOCHITA 5: Mpira Hams ndi Mpira Wolimbitsa Thupi

Momwe mungachitire: Gona pansi pa mphasa yochitira masewera olimbitsa thupi ndi manja anu m'mbali, manja pansi. Ikani mapazi anu pamwamba pa mpira wochita masewera olimbitsa thupi miyendo yanu ikukulitsidwa osapindika pamondo. Kumbuyo kwa zidendene zanu kuyenera kukhala kumtunda kwapakati pa mpira.

Kenako, kwezani m'chiuno mwanu kuti mukupanga thabwa lakumbuyo - thupi lanu liyenera kukhala mzere wowongoka kuchokera kumapazi mpaka pamapewa anu. Kusunga m'chiuno mwanu mokhazikika komanso komwe kuli, kokerani mpirawo ku glutes ndi zidendene zanu.

Poyenda pang'onopang'ono komanso pang'onopang'ono, bweretsani mpirawo pomwe mumayambira. Onetsetsani kuti mchiuno mwanu musanyamuke kuti thupi lanu likhale logwirizana. Mutha kugwiritsa ntchito manja anu pamphasa kuti mukhale okhazikika. Malizitsani kubwereza 6 mpaka 8 poyambira komanso mpaka 15 mukamalimba.

Minofu kusuntha uku kumagwira ntchito: Mitundu ndi mitsempha yapakati.

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 zinthu zonse zodziwika bwino kudzera pa Twitter ndi Facebook, kapena pitani patsamba lake lovomerezeka pa www.kristenaldridge.com.

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