Ringer Star Sarah Michelle Gellar's Total Body Workout

Zamkati

• Onaninso za

Sarah Michelle Gellar ndi mkazi mmodzi wamakani, wopanda mantha! Wosewerera pa TV yemwe pano ali pachiwonetsero cha Ringer, koma wakhala akutilonjeza kwa zaka zopitilira khumi ndi luso lake lolimba komanso thupi lofananira.

Kodi chinsinsi chani chaosewera chokhala okonzeka kukhala ndi kamera nthawi zonse? Kuphatikiza pakuthamangitsa mwana wawo wokongola (wazaka ziwiri Charlotte Grace ndi amuna awo Freddie Prinze, Wamng'ono.), zina mwazinsinsi zake zokhazikika zimaphatikizapo kuchita masewera olimbitsa thupi panja, ma Pilates, kudya wathanzi komanso kumwa juisi.

Gellar wagwiranso ntchito ndi mphunzitsi wotchuka Phong Tran waku Joe's Gym. Tran, yemwe ukatswiri wake ndi maphunziro ophunzitsira bwino, adagwira ntchito ndi wochita masewerawa katatu pamlungu kwa zaka ziwiri, makamaka pa Plyometrics.

"Thupi la Sarah linali langwiro, koma amangofunika kulimba chifukwa amachita zovuta zambiri," Tran akutero. "Chilichonse chomwe tidachita chimayenera kukhala pachimake cholimba kwambiri, ndipo msana wake ndi msana wake nthawi zonse umayenera kukhala pachibwenzi."

Sizosadabwitsa kuti Gellar anali wodzipereka pantchito zolimbitsa thupi za Tran monga momwe amachitira.

"Nthawi zonse anali kupezeka pantchito yake, nthawi zonse amakhala wofunitsitsa kuyesa njira zatsopano ndikuzipereka," Tran akutero. "Iye anali kasitomala wangwiro!"

Ngakhale sitingakhale tonse otchuka pa TV, titha kuwoneka ndikumverera ngati amodzi! Wophunzitsa walusoyo adatipatsa chidziwitso cha momwe tingapezere manja a buff, miyendo yowonda, komanso gawo lapakati lachigololo - monga Gellar. Werengani zambiri kuti mumve zambiri!

Mufunika: Chingwe pachithandara; mphasa wapansi; dumbbells; pulley yapamwamba yokhala ndi bar yowongoka, ya cambered kapena V; sitepe.

Momwe imagwirira ntchito: Kulimbitsa thupi kwathunthu kwa Tran komwe adapangira Gellar kumayang'ana ma plyometric kuti agwiritse ntchito poyambira, ma biceps, ma triceps, ma quads, ma glutes, mapewa, abs, oblique, kumbuyo, ntchafu, miyendo, zopindika ndi matako. Zimakhala ndi mayendedwe asanu ndi awiri omwe amachitika mozungulira kwa mphindi 60 osapuma.

Yambani ndi kutambasula pang'ono ndikutentha kwa mphindi 5-15 pa treadmill kapena elliptical - chirichonse chimene chimapangitsa thupi lanu lonse kuyenda!

Gawo 1: Mzere Wachingwe Wopanda

Momwe mungachitire: Imani moyang'anizana ndi choyikapo chingwe. Gwirani zonse ziwiri zomwe zimangoyenda ndikudumphadumpha ndi mikono yanu patsogolo panu. Tsopano mufuna kuimirira ndipo, pamene mukuimirira, kokerani chingwe ku nthiti zanu. Chitani izi mwakuyenda kamodzi kwamadzimadzi kuti mukangoyimirira, zoponderezazo zili molimbana ndi nthiti zanu. Kenako bwerani pansi ndikusiya manja anu molunjika mukatsika. Ndiye 1 rep. Malizitsani kubwereza 10-15.

Minofu kusuntha uku kumagwira ntchito: Miyendo, matako, kumbuyo, ma biceps ndi mapewa.

STEPI 2: Push-ups ndi Side Twist

Momwe mungachitire: Yambani pamalo okankhira mmwamba. Chitani kankhidwe kokhazikika, pindani torso kumanja ndikukweza mkono wanu wakumanja mpaka padenga, kotero kuti mwayang'ana kumbali kwathunthu. Pindani mmbuyo ndikutsitsa thupi lanu pansi. Tsopano yesani kukankha ndikukweza kumanzere ndikukweza dzanja lanu lamanzere. Bwerezani maulendo 10 mbali iliyonse.

Minofu kusuntha uku kumagwira ntchito: Core, chifuwa, triceps, biceps, mapewa, abs ndi kumbuyo.

STEPI 3: Kukhala Kwathunthu ndi Kupindika

Momwe mungachitire: Gona ndi nsana wako molunjika pansi, pindani mawondo anu ndikuyika mapazi onse pansi. Ikani manja kumbuyo kwa makutu, mofatsa ndikuthandizira mutu wanu, koma osagwira kapena kukweza mutu wanu. Kankhirani msana wanu wapansi pansi. Pepani mapewa anu pansi, pogwiritsa ntchito mphamvu zam'mimba mwanu. Mukakweza, yerekezerani kuti mukufinya batani m'mimba mwanu. Kenako pindani kumanzere mwakulumikiza phewa lamanja ndi chigongono chakumanja kulowera kumondo. Finyani minofu yakumanzere ya oblique m'chiuno mwanu ndi mbali pamene mukupotoza. Bwerezaninso kumbali inayo. Malizitsani kubwereza 10-20.

Minofu kusuntha uku kumagwira ntchito: Zolemba, abs ndi oblique.

CHOCHITA 4: Dumbbell Reverse Lunge ndi Curl

Momwe mungachitire: Gwirani ma dumbbells ndikuwagwira m'mbali mwanu. Bwererani pafupifupi 3 mapazi ndi mwendo wanu wakumanja, munthawi yomweyo pindani zopindika kumapewa anu mukamatsitsa m'chiuno mpaka bondo lanu lakumanzere likapindika madigiri 90 ndipo bondo lanu lamanja ndi mainchesi angapo kuchokera pansi. Kankhirani m'mwamba ndikutsitsa ma dumbbells. Bwerezani, ndikubwerera mmbuyo ndi mwendo wanu wamanzere. Ndiye 1 rep. Malizitsani kubwereza 10-15 pa mwendo uliwonse.

Minofu kusuntha uku kumagwira ntchito: Zolemba, biceps, quads ndi glutes.

STEPI 5: Tricep Pushdowns

Momwe mungachitire: Imani moyang'anizana ndi pulley yayikulu yokhala ndi chowongoka, chopindika kapena V bar. Gwirani kapamwamba ndi kanjedza-pansi, kocheperako poyerekeza paphewa. Yambani ndi kapamwamba pamlingo wa chibwano ndipo manja anu akumtunda amapindika pang'ono. Yambani kuyenda ndikubweretsa zigongono zanu motsatira thupi lanu. Pamene zigongono zikuloza pansi, pitilizani mayendedwe anu mwa kukankhira pansi ndikuzungulira mozungulira.

Sungani zigongono zanu zolumikizidwa mwamphamvu m'mbali mwanu ndi m'manja mwanu molunjika. Musalole kuti dzanja lanu ligwadire kumbuyo. Finyani zolimba. Siyani bala. Lolani mikono yanu yakumtunda iwonenso mpaka bar ili pa msinkhu wachitsulo. Ndiye 1 rep. Lembani maulendo 10-20.

Minofu yosunthira iyi imagwira ntchito: Core ndi triceps.

CHOCHITA 6: Bokosi Lokwera

Momwe mungachitire: Khazikitsani bokosi lomwe limakhala lotalika pafupifupi mawondo ndikugwira ma dumbbells. Imani molunjika patsogolo pa bokosilo. Ndi mwendo umodzi, pondani m'bokosi, tsitsani chidendene chanu ndikudzikweza mmwamba. Mukafika pamwamba, sinthani ma glute anu ndi zingwe zanu mwamphamvu momwe mungathere kwa sekondi imodzi, ndikutsitsa mwendo pang'onopang'ono. Ndiye 1 rep. Lembani maulendo 25-30 pa mwendo uliwonse.

Minofu yosunthira iyi imagwira ntchito: Ulemerero, ntchafu ndi khosi.

STEPI 7: Lat Pulldown ndi Squat

Momwe mungachitire: Imani mosasunthika, mikono itanyamula mutu mokwanira, ndikugwira bala yolumikizidwa ndi bokosilo. Kokerani zigongono zanu kumbuyo ndi kumbuyo, kutsitsa bala mpaka m'khosi, kenako mubwerere pamalo oyamba. Uwu ndi 1 rep. Lembani maulendo 10-20.

Minofu kusuntha uku kumagwira ntchito: Core, lats, biceps, delts kumbuyo, miyendo, quads, glutes ndi matako.

Kuti mumve zambiri, onani tsamba la Tran, My Fitness Pros, komanso ntchito yake yolimbikitsa yopereka kwa omenyera nkhondo powapatsa mapulogalamu ovomerezeka ndi kuphunzitsa moyo.

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.

Onaninso za