Salma Hayek's Total-Body Challenge

Zamkati

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Sunthani Uma Thurman, pali female yatsopano yachikazi mtawuniyi! Wosangalatsa kwambiri wa Oliver Stone Opusa zidawonetsedwa m'malo owonetsera nthawi yachilimwe, pomwe panali Salma Hayek wodabwitsa, ndipo ndizachidziwikire kuti ndizabwino. Posakhalitsa, wochita seweroli wosankhidwa ndi Oscar amasewera mayi wosakwatiwa wosakwatiwa yemwe amakhalanso mtsogoleri wa gulu lazachipatala ku Mexico komanso masewera ena ovala zovala zamkati. Hayek yekha ndi amene angapangitse munthu wankhanza, wozama kwambiri kukhala wachigololo!

Koma kubweretsa zolaula sizibwera mosavuta. Kuchokera pa juicing kupita ku Pilates, a sassy senorita amagwira ntchito molimbika kuti awoneke bwino. Sara Shears, yemwe anayambitsa Ugifit.com, adaphunzitsa Hayek m'mbuyomu ndipo akuti, "Salma ndi wochenjera kwambiri ndipo ali ndi galimoto yochuluka kwambiri! Nthawi zonse amaika khama lake lonse muzolimbitsa thupi zake ndipo ndichifukwa chake amapeza zotsatira. Sindingathe. nenani zabwino zokwanira za iye."

Pamene awiriwa adaphunzitsidwa pamodzi, adagwira ntchito mochuluka-kaya pamalo, ku hotelo, kapena kunyumba kwake-kwa masiku asanu mpaka asanu ndi awiri pa sabata. Ngakhale kuti zolimbitsa thupi zinali zazifupi (nthawi zambiri pafupifupi mphindi 30), zinali zamphamvu kwambiri!

"Tidachita masewera olimbitsa thupi kwambiri, tinkasewera tokha ndimphamvu zolimbitsa thupi ndikugwira ntchito mpira," akutero Shears. "Tinkapanga masewera olimbitsa thupi komanso masewera olimbitsa thupi omwe amalimbitsa mtima kwambiri. Salma ndi wamng'ono kwambiri, kotero kuwonjezera pa maphunziro a mphamvu kunam'patsa tanthauzo labwino la minofu ndi mizere kuti awonetsere kukongola kwake komwe anali. wobadwa ndi. "

Malinga ndi Shears, chinsinsi cha zotsatira ndikusankha zolimbitsa thupi zosiyanasiyana, zovuta, komanso zosasinthasintha. "Simudzapeza zotsatira pophunzitsa kawiri pa sabata. Muyenera kuchita chinachake tsiku ndi tsiku, nthawi zazifupi koma mwamphamvu kwambiri," akutero.

Timakonda kulimbitsa thupi mwachangu komwe kumabweretsa zotsatira zabwino (yemwe satero!), Ndichifukwa chake tidasokonekera pomwe Shears adagawana nafe imodzi mwamachitidwe a Hayek!

Kulimbitsa Thupi Lonse la Salma Hayek

Mudzafunika: mphasa yochitira masewera olimbitsa thupi, botolo lamadzi, mpando kapena benchi.

Momwe imagwirira ntchito: Ichi ndi chizolowezi chofulumira chomwe chimayang'ana pakanthawi kochepa koma mwamphamvu kwambiri "kudzitsutsa" Izi zisanu ndi chimodzi zimayenda mozungulira, mphamvu, ndi cardio. Chitani masewera olimbitsa thupi kwa mphindi imodzi, kenako bwerezani zomwe mumachita nthawi zambiri momwe mungathere. Konzekerani kutuluka thukuta!

1. Burpees

Kuti muyambe, yimirirani mowongoka. Kanikizani m'chiuno mwanu ndikugwada mawondo anu kuti mutsike mu squat. Ikani migwalangwa yonse pansi paphewa-mulifupi padera. Lonjezani (kulumpha) miyendo yanu kumbuyo kwanu, ndikuthandizira kulemera kwa mipira ya mapazi anu ndi manja anu. Limbikitsani minofu yanu yam'mimba. Gwetsani chifuwa chanu mkati mwa inchi imodzi pansi (onetsetsani kuti msana wanu uli wowongoka). Dzikankhireni mmwamba mmwamba kachiwiri.

Mukamaliza kukankhira, yambaninso squat. Tsopano, gwiritsani ntchito minyewa yanu kuti muzikankhira pansi ndikudumpha!

Chitani zambiri momwe mungathere ndi mawonekedwe oyenera mphindi 1.

2. Pushups Yosiyanasiyana

Ikani zala zanu zakumanja ndi manja anu pansi, onetsetsani kuti nsana wanu ndi mikono yanu zili zolunjika. Sungani manja anu wokulirapo pang'ono kuposa ndi pansi pamapewa anu ndikulimbitsa minofu yanu yam'mimba. Dzipumitseni pansi pamene mukudzitsitsira pansi, kuyimilira mivi yanu ikamafika pamadigiri 90. Sungani thupi lanu kuti lisagwire pansi. Exhale ndikudzikankhira kutali ndi pansi. Osakhoma zigongono, ndipo musapinde msana.

Kwa otsogola, yesani ma pushups osintha. Pamene mukukankhira kuchoka pansi, bweretsani bondo lanu lakumanja pachifuwa chanu, kenaka mubwerere pansi ndikusinthana ndi bondo lanu lakumanzere.

Chitani zambiri momwe mungathere ndi mawonekedwe oyenera mphindi 1.

3. Punga

Yambani kulowa pamalo othamanga, koma pindani zigongono zanu ndipo ndinu kulemera kwanu m'manja mwanu m'malo mmanja mwanu. Gwirani manja anu patsogolo panu. M'chiuno mwanu musakwezeke mpaka kudenga, komanso msana wanu usamapangidwe. Thupi lanu liyenera kupanga mzere wowongoka kuchokera kumutu mpaka kumapazi.

Limbikitsani minofu yanu yam'mimba kuti ikuthandizeni kuti mugwire bwino malowo, ndikuigwira momwe mungathere. Mukayamba kumva kuti msana wanu ukuyamba kugwa chifukwa cha kutopa, pumulani, kenaka mubwererenso pamalo abwino ndikugwiranso ntchito. Pumani mpweya wofanana mukuyenda. Mverani minofu yanu yam'mimba ndikugwira ntchito ndikutopa mukamakhala momwemo.

Pangani kusuntha kukhala kovuta kwambiri mukamapeza mphamvu mwa kukweza mwendo umodzi kumbuyo kwanu, kapena kudumpha ma jacks ndi mapazi anu.

Gwirani kwa mphindi imodzi.

4. Lumpha Squats

Imani ndi mapazi motalikirana mapewa-m'lifupi, mikono m'mbali mwanu. Yambani popanga squat wokhazikika kenako ndikudumpha mwachangu momwe mungathere mukadzuka, ndikufika padenga. Mukafika, tsitsani thupi lanu m malo okhala squat kuti mumalize kuyambiranso.

Chitani zambiri momwe mungathere kwa mphindi imodzi.

5. Triceps Dips

Ikani manja anu paphewa palimodzi pa benchi yotetezedwa kapena mpando wokhazikika. Sunthani zofunkha zanu kutsogolo kwa benchi ndi miyendo yanu yopindika ndikuyika mapazi motalikirana ndi chiuno motalikirana pansi. Wongoletsani mikono yanu ndikupindika pang'ono m'zigongono kuti nthawi zonse muzikhala omangika pama triceps anu ndikulumikiza mfundo zanu.

Pepani pang'ono m'zigongono ndikutsitsa thupi lanu lakumtunda pansi mpaka mikono yanu ili pafupifupi ngodya ya 90 degree. Onetsetsani kuti msana wanu ukhale pafupi ndi benchi. Mukafika pansi pa gululi, pang'onopang'ono ikani manja anu, ndikudzikankhira kumbuyo molunjika pomwe mwayambirapo.

Chitani zambiri momwe mungathere kwa mphindi imodzi.

6. Magulu Onse a Body Sit-Ups:

Gona pansi ndi miyendo ndi manja mutambasula. Gwirani minofu ya m'mimba mwanu molimba, khalani njira yonse mmwamba, kupiringa mu mpira mwa kukokera mawondo anu pachifuwa chanu ndiyeno bwereraninso.

Chitani zambiri momwe mungathere kwa mphindi imodzi.

Kuti mumve zambiri pa Sara Shears, onani tsamba lake ndikulumikizana naye kudzera pa Facebook kapena Twitter.

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