Wophunzitsa a Scarlett Johansson Aulula Momwe Mungamutsatire 'Mayi Wamasiye Wakuda' Kulimbitsa Thupi

Zamkati

• Kulimbitsa Thupi Lonse 'Wopanga Amasiye'
• Primer (aka Wofunda-Up)
• Anakhala Pike-Up
• Mphero
• Hip Swivel
• Dera 1: Kutenganso mbali
• Mankhwala a Ball Rotational Slam
• Malire Otsatira
• Dera 2: Mphamvu
• Kuphedwa Kwaku Romania
• Zombie Overhead Press
• Dera 3: Thandizo
• Chin-Ups
• Osewera pamasewera
• Onaninso za

The Marvel Cinematic Universe yabweretsa gulu la ngwazi za kick-ass pazaka zambiri. Kuchokera kwa Brie LarsonCaptain Marvel kwa Danai Gurira's Okoye in Black Panther, azimayiwa awonetsa mafani achichepere kuti mtundu wapamwamba kwambiri si wa anyamata okha. Ndipo chilimwechi, ayiWobwezera ali ndi nthawi yopambana kwambiri kuposa ya Scarlett Johansson Natasha Romanoff, akaMkazi Wamasiye Wakuda.

MCU yayikulu mu 2010'sIron Man 2, Johannson's Romanoff ndi kazitape yemwe adaphunzitsidwa kumenya nkhondo kuyambira ali mwana, chifukwa cha gawo loyipa la "Red Room" pulogalamu yophunzitsira. Mofanana ndi Romanoff, yemwe adawonetsa mphamvu zachikazi pamasewera ake asanu ndi anayi a MCU, Johansson ndi munthu wamphamvu mkati ndi kunja, malinga ndi mphunzitsi wake wakale, Eric Johnson of Homage, mtundu wapamwamba kwambiri.

"Ndiye wabwino kwambiri," akutero Johnson, yemwe wakhala akugwira ntchito ndi Johansson zaka 12 zapitazi. "Ali ngati banja."

Johnson, woyambitsa nawo malo olimbitsira thupi a Homage, adadutsa koyamba ndi Johansson, 36, ku New York. Awiriwa adapitilizabe kugwirira ntchito limodzi ku Los Angeles, komwe Johnson adasamuka kwa zaka pafupifupi ziwiri, asanatenge maphunziro awo kupita kudziko lina ku New Zealand, komwe Johansson adajambula kanema wa 2017 sci-fi,Mzimu mu Chigoba. KukonzekeraMkazi Wamasiye, Johnson akuti a Johansson anali atamanga kale maziko olimba potengera maudindo omwe anali nawo m'mbuyomu, omwe amaphatikizanso a 2018Avengers: Infinity War ndi 2019Avengers: Endgame. (Yokhudzana: Momwe Scarlett Johansson Adapezera mawonekedwe Opambana)

"Anali kale ndi malo ophunzitsirawa, maziko olimba," akutero Johnson. "Tidali ndi mawu ambiri osagwiritsidwa ntchito kumapeto kwa nyengo, tinali ndi nthawi yambiri yokonzekera, pafupifupi chaka chimodzi, kuti ndimuthandizire kukhala wolimba mpaka momwe timafunira."

ChifukwaMkazi Wamasiye, yomwe idayamba kupanga mu Meyi 2019, Johnson akuti adakumbukiranso kuchira ngati gawo la pulogalamu ya Johansson, komanso zovuta zina zomwe zingabwere ndi ntchito yake osati ngati zisudzo, koma ngati m'modzi mwa opanga filimuyi. (Yokhudzana: Kubwezeretsanso Ntchito Yomwe Mungakonde Kukhala Ogwira Ntchito Patsiku Lanu Lopumula)

"Pa pepala, ndinali ndi ndondomeko yabwino kwambiri koma zinali zambiri za kubwera [ndi kunena], 'Chabwino, mukumva bwanji lero? Kodi muli ndi nkhawa zotani?' "Akufotokoza motero Johnson. "Kulimbitsa thupi kwathu kumachita bwino kwambiri. Ndikuganiza kuti ndi lingaliro lolakwika kuti muyenera kuchita mantha ndikukhala nthawi yochulukirapo. khalani onyinyirika - komanso mukuganiza kuti ndi ndani yemwe angamuyendere bwino. " (Zokhudzana: Njira 10 Zopangira Squats Ndi Zolemera)

Johnson akuti kulimbitsa thupi kwake ndi Johansson kumayamba pafupifupi 5:30 ndi 6:00 am Kuti ayambitse tsikulo, ayamba ndi ntchito yoyenda, zomwe ndizotheka kuti thupi lizitha kuyendetsa mosiyanasiyana popanda kupweteka. Kugubuduza thovu kungakhale njira kwa Johansson, podikirira nthawiyo, kutsatiridwa ndi ntchito yayikulu, yomwe imatha kukhala ndi zibowo zomangira kapena kuchita masewera olimbitsa thupi. Zosangalatsa monga momwe dzinali limamvekera, "nsikidzi zakufa" ndizochita zolimbitsa thupi kwambiri. Poyamba, mumagona chagada. Chotsatira, mumabweretsa mikono yanu molunjika pamwamba pamutu panu mutakweza miyendo yanu koma onetsetsani kuti mwagwada ma degree a 90 degree. Kuchokera pamenepo, mutha kutambasula dzanja lanu lamanzere kwinaku mutambasula mwendo wina koma mukuyima musanakhudze pansi. Mutha kubwereranso pamalo anu oyamba musanatambasule mkono wakumanja ndi mwendo wakumanzere, kubwereza mpaka mutamaliza kuzungulira.

Johnson akuti amakondanso "kuponya mpira wambiri wamankhwala," kuphatikiza kuponyera mozungulira, ma slams, ndi kupita pachifuwa. "Ndiyamba ndi dera kuti ndithamangitse dongosolo lamanjenje, choncho tidzachita kettlebell swings kapena tidzachita mitundu ingapo yolumpha ma plyometric," akutero, omwe atha kuphatikizanso malire ofananira nawo, omwe amafunikira iwe kulumpha kuchokera phazi lako lamanzere kupita ku phazi lako lamanja, ndi la skating motion. (Zokhudzana: Chilichonse Chimene Muyenera Kudziwa Zokhudza Plyometrics)

Mukufuna kumva kukoma kwa momwe zimakhalira kuphunzitsa ngati Johansson mwiniwake? Yesani kulimbitsa thupi kumeneku kuchokera kwa Johnson, yemwe amatchedwa "Widow Maker."

Kulimbitsa Thupi Lonse 'Wopanga Amasiye'

Momwe mungachitire: Mudzayamba ndi dera loyambira (lomwe limadziwika kuti kutentha) lomwe, mumaganizira, limapangitsa kuti minofu yanu iwonetsetse kuti yatsegulidwa komanso yotentha nthawi yonse yolimbitsa thupi. Kuchokera pamenepo, mumaliza mabwalo atatu ndikusuntha kuwiri kulikonse ndikubwereza kangapo momwe mwawonera.

Zomwe mukufuna: Mpira wamankhwala (Gulani, $ 13, amazon.com) ndi mateti olimbitsira thupi (Gulani, $ 90, amazon.com). Pazinthu zina, monga makina amphepo komanso makina osindikizira, mutha kuwonjezera kettlebell (Buy It, $ 30, amazon.com) ndi ma dumbbells (Buy It, $ 23, amazon.com), motsatana.

Primer (aka Wofunda-Up)

Anakhala Pike-Up

A. Yambani kukhala pansi ndi miyendo pamodzi ndi zala zakuthwa.

B. Ndi kanjedza mbamuikha pansi pafupi m'chiuno, kwezani miyendo kuchokera pansi kuti fungatirani, kuwasunga pamodzi.

C. Imani pamwamba musanatsike pansi ndikuwongolera.

Chitani 10 reps.

Mphero

A. Yambani kuyimirira ndimapazi motalikirana ndi mapewa ndi kulemera kwapakati patsogolo panu. Gwadirani pansi kuti mutenge kettlebell kapena dumbbell, ndikuzinyamula pamwamba ndi dzanja lamanzere.

B. Tembenuzani mapazi onse awiri kuti zala ziloze madigiri 45 kumanja (kapena kumpoto chakum'mawa). Yendani m'chiuno, kukankhira kumbuyo kumbuyo kumanzere (kapena kum'mwera chakumadzulo), kusunga msana wosalowerera ndale pamene mukufika kudzanja lamanja mkati mwa bondo lakumanja.

Chitani 5 reps, bwerezani mbali inayo.

Hip Swivel

A. Khalani pamphasa yochitira masewera olimbitsa thupi ndi bondo lakumanja molingana ndi chiuno pamakona a digirii 90. Bondo lakumanzere lidzapindanso mbali. Tsatirani kutsogolo ndikusunga msana wosalowerera.

B. Ndi kanjedza atayikidwa pansi pa mphasa, tsamira chammbuyo ndikuyamba kutsegula chiuno kumanzere ndi kuzungulira.

Chitani 5 mobwereza, bwerezani mbali ina.

Bwerezani Primer kamodzinso pakuzungulira kawiri.

Dera 1: Kutenganso mbali

Mankhwala a Ball Rotational Slam

A. Pogwira mpira mankhwala m'manja onse, kwezani mpira pamwamba pamutu panu ndikusunga mtima wanu. Pindani pa mawondo pamene mukugwedeza mpira pansi kumanzere kwa mapazi anu.

B. Tengani mpirawo pamene ukubwerera m'mwamba, ndikuwukwezanso pamwamba musanawumenye mbali inayo. Mbali zina.

Chitani 6 reps.

Malire Otsatira

A. Yambani kuimirira. Bwerani kumanja kuti mutukule phazi lanu lakumanja. Sungani mwendo wamanzere m'malo mwake. Kwezani mkono wakumanja kutsogolo kwa chifuwa chanu kuti mukhazikike ndi mkono wakumanzere wopindika m'mbali.

B. Pamene mukusunthira kulemera kwanu m'chiuno chakumanzere, pitani kumanja momwe mungathere, khalani mwamphamvu phazi lamanja ndikukweza kumanzere (kuti muyang'ane poyambira). Imani kaye. Pitani kumanzere ndikubwereza.

Chitani 10 reps.

Bweretsani dera lowonongeka kamodzinso mozungulira maulendo awiri.

Dera 2: Mphamvu

Kuphedwa Kwaku Romania

A. Yambani ndi mapazi motalikirana m'chiuno-m'lifupi ndi mawondo ofewa. Gwirani cholumikizira m'manja monse kutsogolo kwa thupi ndi kanjedza moyang'ana ntchafu.

B. Kusunga msana wosalowerera ndale, ndikubwezeretsanso chiuno kwinaku mukufinya masamba amapewa.

C. M'munsi dumbbells kutsogolo kwa miyendo, kuwasunga pafupi ndi thupi. Mukafika m'mawondo, sungani m'chiuno kuti musapitirire.

D. Mukafika kumapeto pang'ono mpaka kumapeto, yendetsani zidendene kuti mubwerere kuyimirira, kutambasula m'chiuno, ndikufinya glutes pamwamba.

Chitani 6 mpaka 8 kubwerera.

Zombie Overhead Press

A. Imani ndi mapazi kutambalala m'chiuno, mawondo ofewa komanso okhazikika. Ndi dumbbell m'dzanja lililonse, kwezani mikono mpaka kutalika kwa phewa ndi zikhato zikuyang'ana kutsogolo ndi zigongono zolozera pansi kuti mupange cholinga chakumunda kapena mawonekedwe a U ndi manja anu.

B. Onetsani a dumbbells pamwamba, ndi exhale. Onetsetsani kuti zolumikizira zalumikizidwa molunjika pamapewa ndi ma biceps ali pafupi ndi makutu anu. Core akuyenera kukhalabe pachibwenzi.

C. Bwezerani mayendedwe kuti mubwerere pamalo oyamba.

Chitani maulendo 10 mpaka 12.

Bwerezani kayendedwe ka Mphamvu kawiri kawiri kuzungulira kwathunthu.

Dera 3: Thandizo

Chin-Ups

A. Gwirani kapamwamba kokoka kapena kofanana ndi kanjedza moyang'ana thupi.

B. Kusunga pachimake pachimake, kwezani thupi m'mwamba pogwiritsa ntchito minofu yam'mwamba yam'mwamba kuphatikiza ma lats anu (minofu yam'mbuyo) ndi ma biceps (minofu yam'mbuyo), mpaka chibwano chikafika pamwamba pa bala.

C. Tsitsani thupi mmbuyo ndikuwongolera mpaka mikono itawongoka.

Bwerezani katatu ndi kubwereza kwakukulu mpaka kutopa.

Osewera pamasewera

A. Kuchokera pakuyima, ikani phazi lakumanzere kumbuyo kwa thupi mozungulira ndikukweza chidendene chakumanzere ndikupindika mofewa a mwendo wakumanja. Tambasulani manja onse momasuka mbali yakumanja.

B. Kukankhira kumanja phazi, mwamsanga kulumphira kumanzere, Modekha n'kutera kumanzere mwendo monga lamanja glides kumbuyo kwa thupi, mikono anawonjezera kumanzere, mirroring poyambira. Bwerezani, kusinthasintha mbali.

Chitani 6 mpaka 8 kubwerera.

Bwerezani dera la Thandizo kawiri kawiri kwakanthawi kokwanira katatu.

Ngakhale omwe akufuna akupera ngati Mkazi Wamasiye atha kuchita izi momasuka kunyumba kwawo, kwa okhalamo ndi alendo a YOTELPAD Miami, posachedwa adzakhala ndi malo awoawo kuti azitha kuwongolera ngwazi yawo yamkati-Marvel. "Ikhala ntchito yathu yoyamba ya hotelo," akutero Johnson wa malo a Homage. "Ntchitoyi ndi theka lokhalamo, theka la hotelo. Tidapangira malo ochitira masewera olimbitsa thupi alendo onse a hoteloyo komanso eni ma condo, omwe ali ndi mwayi wopita ku hoteloyo. Zomwe timayesa kuchita ndikuphatikizira malingaliro athu azolimbitsa thupi, komanso , tikufuna zilizonse zolimbitsa thupi zomwe zili kwa inu, kuti mutha kuchita izi kumalo athu ochitira masewera olimbitsa thupi."

Danga lokha liphatikizira makina ophunzitsira zaumoyo ndi thanzi, gawo lolemera laulere, ndi njinga za Peloton. "Kaya [alendo] akufuna kutitsatira kapena otsogola omwe amakonda pa Instagram kapena mphunzitsi wawo yemwe amawatumizira mapulogalamuwa, tikufuna kukhala ndi zonse zomwe zingapezeke m'malo athu ochitira masewera olimbitsa thupi," akutero a Johnson. Zowona, kuphunzira ngati ngwazi yotchuka sikunayang'ane konse - kapena kumveka - ngati kosangalatsa kwambiri.

Onaninso za