Momwe Mungapangire Zac Efron's 'Baywatch' Workout

Zamkati

• Wophunzitsa
• Nzeru
• Kulimbitsa thupi
• Mulingo wolimbitsa thupi
• Thupi lathunthu la 10-20 lokonzekera
• Mwachitsanzo:
• Kutentha kwamphamvu
• Makina osindikizira
• Kuchita:
• Kuyimirira kwamiyendo
• Kuchita:
• Kusintha kolowera kosinthika ndi kutembenuka kwa thunthu
• Kuchita:
• M'chiuno kutambasula ndi torso kupindika
• Kuchita:
• Drop sets
• Chitani # 1
• Kuchita:
• Chitani # 2
• Kuchita:
• Chitani # 3
• Kuchita:
• Chitani # 4
• Kuchita:
• Chitani # 5
• Kuchita:
• Chitani # 6
• Kuchita:
• Ndandanda
• Dongosolo lakudya
• Chenjezo
• Zolinga zenizeni
• Momwe mungayambire
• Mfundo yofunika

Kaya ndinu wokonda sewero loyambirira la "Baywatch" TV kapena kanema wa "Baywatch" yemwe adatuluka zaka zingapo zapitazo, muli ndi mwayi kuti mwawonapo anthu otchuka omwe ali ndi masewera osambira ofiira odziwika bwino. akabudula.

Pomwe chiwonetserochi chikuwonetsa ma bods oyenera a David Hasselhoff ndi David Charvet, gawo latsopanoli la nyenyezi likuwoneka kuti likulimbikira kwambiri ndikukonzekera kuthana ndi vuto lililonse lakunyanja lomwe lingachitike.

Koma kodi woponyayo - makamaka Zac Efron - amakhala bwanji (ndikukhalabe) momwemo?

Mawu awiri: Patrick Murphy.

Wophunzitsa

Murphy, katswiri wodziwa zolimbitsa thupi ku Los Angeles, si mlendo poyesa malire a ena mwaomwe timakonda ku Hollywood A-listers.

Iye ndi ubongo kumbuyo kwa zochitika zolimbitsa thupi za anthu angapo otchuka, kuphatikiza Alexandra Daddario (yemwenso ali ku "Baywatch"), Cameron Diaz, Jason Segel, ndi Daniela Ruah.

Koma ndikusintha kwa Efron komwe kumayika wophunzitsayo wofunidwa kwambiri. Kulimbikira kwake komanso kulimbitsa thupi kwalimbikitsa anthu ambiri kufuna kutsatira pulogalamu yazakudya ndi zolimbitsa thupi zomwe adapangira Efron.

Kodi wophunzitsa waluntha uyu adamupangitsa bwanji Efron kukonzekera kukhala tsiku lonse akuwombera popanda china koma kusambira mitengo ikuluikulu? Pitirizani kuwerenga, ndipo tikuuzani momwe zimachitikira.

Nzeru

Kunena kuti Efron adachoka pachimake kukhala chodabwitsa ndizosamveka.

Ngakhale ntchito yake ya "Baywatch" idapangitsa kuti ziwoneke kuti nthawi zonse amawoneka choncho, chinthu chimodzi ndichotsimikizika: Kuti thupi la Efron likhale labwino, Murphy adayenera kupanga zolimbitsa thupi zomwe zidasintha pakapita nthawi.

"Pulogalamu ya Efron ya 'Baywatch' yopanga makanema imakhudza njira yosinthira nthawi zonse, yophatikiza kulimbitsa thupi kwathunthu, kugawanika kwamasiku awiri, kugawanika kwamasiku atatu, kuphunzitsa mphamvu, kulimbitsa mphamvu, kukhazikika ndi kuphunzitsa bwino, kuphunzitsa opulumutsa moyo, kukwera, kukwera njinga, zopinga maphunziro a maphunziro, ndi zina zambiri, "akutero a Murphy.

Kusintha kwa mapulogalamu kumatanthauza kuti Efron sanagwere chigwa, zomwe Murphy akuti amathandizira Efron kukhala makina olimba, opirira komanso kuwonjezera kutayika kwamafuta.

Mwachidule, adadzakhala wopunduka, "akutero Murphy.

Murphy akuwonetsanso kuti kukhazikitsa malo apamwamba ku Efron kunali kosavuta, makamaka popeza ali ndi imodzi mwamakhalidwe ovuta kwambiri omwe Murphy adawonapo.

"Popeza kulephera sikunali konse kosankha, ndimadziwa zomwe zichitike patangotha ​​mwezi umodzi mwambowu," akutero a Murphy.

Poganizira izi, Murphy adasintha zolimbitsa thupi za Efron tsiku lililonse. Adasintha masinthidwe ndikuwonjezera ma supersets, maphunziro oyang'anira dera, kulimbitsa thupi, masewera olimbitsa thupi, ndi zina zambiri.

"Ndidamuponyera zida zonse zolimbitsa thupi, ndipo ndili ndi yayikulu kwambiri," akutero.

Kulimbitsa thupi

Mwina mwawonapo "bokosi lathunthu lazolimbitsa thupi" lakusunthira m'mabuku ena, koma Baywatch Body Workout pansipa ndi yomwe Murphy sanagawanepo kale.

Kuwulula kwathunthu: Kulimbitsa thupi kumeneku ndikolimba. Ngati mungatsatire ndendende momwe yalembedwera, mudzakwaniritsa ma reps 720, kuphatikiza kutentha. Inde, mumawerenga molondola.

Awa ndi Murphy wochita masewera olimbitsa thupi 720 omwe amagwiritsidwa ntchito ndi Efron. Kodi izi zikutanthauza chiyani kwa inu? Zimatengera msinkhu wanu wolimbitsa thupi komanso kuchuluka kwa nthawi yomwe mwadzipereka kuti mugwire ntchito.

Mulingo wolimbitsa thupi

• Woyamba: Chitani zozungulira ziwiri pa masewera olimbitsa thupi
• Wapakatikati kupita patsogolo: Chitani zozungulira zitatu
• Otentheka bwino: Chitani zozungulira zinayi

Ngakhale zili bwino kufuna kukhala ndi mawonekedwe abwinoko, sizomveka kuyerekezera thupi lanu ndi la wosewera wotchuka yemwe ali ndi nthawi ndi zinthu zofunikira kuti alowe mumtundu uwu wamakanema.

Ndicho chifukwa chake tikukupemphani kuti mugwiritse ntchito izi ngati chitsogozo choti mupindule kwambiri ndi masewera olimbitsa thupi, zomwe zingakuthandizeni kuti mukhale athanzi komanso olimba. Nayi kanema wa Zac Efron akuchita masewera olimbitsa thupi kuti akupangitseni:

Thupi lathunthu la 10-20 lokonzekera

Kuchita: Chitani zolimbitsa thupi khumi ndikulemera kovuta. Kenako gwiritsani ntchito theka la kulemera kwa 20 reps.

Mwachitsanzo:

• Ma 10 obwereza pambuyo pake amadzuka ndi ma dumbbells 10-mapaundi
• Ma 20 obwereza pambuyo pake amadzuka ndi ma dumbbells 5-mapaundi

Kutentha kwamphamvu

Makina osindikizira

Kuchita:

• Imani ndi manja anu pakhoma, mopitilira phewa m'lifupi.
• Gwetsani chifuwa chanu kukhoma kuti muchite zoyenda ngati pushup.

Kuyimirira kwamiyendo

Kuchita:

• Imani pafupi ndi khoma kapena malo ena omwe mutha kuyikapo dzanja lanu moyenera.
• Ndikulumikiza mapazi anu m'chiuno, sungani phazi limodzi pansi ndikusunthira mwendo wina kutsogolo ndi kumbuyo.
• Bwerezani kumbali inayo.

Kusintha kolowera kosinthika ndi kutembenuka kwa thunthu

Kuchita:

• Imani ndi mapazi anu kutambasula m'chiuno.
• Bwererani kumbuyo ndi phazi lanu lakumanzere ndikutsitsa bondo lanu lamanzere pafupifupi pansi.
• Pansi pa gululi, sinthirani torso lanu pamiyendo yanu yakumanja.
• Bwererani pakatikati, kanikizani phazi lanu lakumanja pansi, ndikuyendetsa phazi lanu lakumanzere kuti mubwerere poyambira.

M'chiuno kutambasula ndi torso kupindika

Kuchita:

• Imani ndi mapazi anu pamodzi. Bweretsani phazi lanu lakumanzere pafupifupi mapazi atatu kuchokera phazi lanu lamanja.
• Ikani dzanja lanu lamanja m'chiuno mwanu. Kwezani dzanja lanu lamanzere ndikupotoza mutu wanu mpaka mutamvekera pang'ono m'chiuno mwanu chakumanzere.
• Bwererani poyambira ndikusintha mbali. Muthanso kutambasula uku mukugwada.

Drop sets

Chitani # 1

• 10 Dumbbell yotsatira imadzuka
• 20 Dumbbell lateral imadzuka (ndi theka la kulemera)
• Lembani maulendo anayi, kupumula kwa masekondi 90 pambuyo pake

Kuchita:

• Imani ndi mapazi anu mulifupi-phewa padera ndi mikono mbali yanu.
• Gwirani cholumikizira dzanja lililonse, manja anu akuyang'ana mkati.
• Kwezani manja anu kumbali mpaka afike pamapewa. Imani pang'ono.
• Gwetsani zolemera poyambira.

Chitani # 2

• Masamba 10 a Kettlebell
• Masamba a Kettlebell 20 (okhala ndi theka la kulemera kwake)
• Lembani maulendo anayi, kupumula kwa masekondi 90 pambuyo pake

Kuchita:

• Imani ndi mapazi anu mulifupi-phewa ndikuphwanya zala zanu.
• Gwirani chogwirira cha kettlebell ndi manja onse. Gwirani patsogolo pa chifuwa chanu, pafupi ndi thupi lanu.
• Tsikani pamalo okwera, mutanyamula kettlebell pafupi ndi chifuwa chanu.
• Imani pang'ono pansi. Limbikirani mpaka pomwe mungayambire.

Chitani # 3

• Makina osindikizira a 10 pansi dumbbell
• Makina osindikizira a 20 pansi dumbbell (okhala ndi theka la kulemera kwake)
• Lembani maulendo anayi, kupumula kwa masekondi 90 pambuyo pake

Kuchita:

• Ikani kumbuyo kwanu ndi cholumikizira m'manja. Bwerani mawondo anu ndikukweza zigoli zanu pamalo a 90-degree. Kumbuyo kwa mikono yanu kudzakhala pansi.
• Mukamagwira zodandaula pachifuwa panu, pezani.
• Imani pang'ono pamwamba. Gwetsani zolemera poyambira.

Chitani # 4

• 10 Dumbbell anafa mwendo wolimba
• 20 Dumbbell miyendo yolimba yamiyendo (yokhala ndi theka lolemera)
• Lembani maulendo anayi, kupumula kwa masekondi 90 pambuyo pake

Kuchita:

• Imani ndi mapazi anu m'lifupi-paphewa kupatula cholumikizira m'manja, mikono patsogolo pa ntchafu zanu.
• Pindani mawondo anu pang'ono. Bwerani m'chiuno mpaka mtimayo uli pafupi kwambiri ndi pansi. Imani pang'ono.
• Onetsetsani kuti ma glute anu akutenga nawo gawo mukamayendetsa mpaka pomwe mungayambire.
• Sungani malingaliro anu pagulu lonselo.

Chitani # 5

• 10 Sungani mizere ya dumbbell
• 20 Sungani mizere yolumikizira mabenchi (ndi theka la kulemera kwake)
• Lembani maulendo anayi, kupumula kwa masekondi 90 pambuyo pake

Kuchita:

• Gona chafufumimba pabenchi yopendekera muli dumbbell m'manja. Chifuwa chanu chidzakanikizana ndi benchi, ndipo mikono yanu ikhadzikika.
• Kokani zopumira kumapeto kwa chifuwa chanu. Pamwamba pa gululi, Finyani masamba anu paphewa palimodzi.
• Pansi pa malo oyambira.

Chitani # 6

• 10 Chingwe AB crunches kuchokera mawondo
• 20 Chingwe AB crunches kuchokera mawondo (ndi theka lolemera)
• Lembani maulendo anayi, kupumula kwa masekondi 90 pambuyo pake

Kuchita:

• Gwadani pansipa pamakina azingwe. Onetsetsani chingwe kumtunda wapamwamba.
• Gwirani chingwe ndikuphwanya thupi lanu, ndikubweretsa manja anu mpaka mawondo anu ndi mutu wanu pansi.
• Imani pang'ono. Bwererani pamalo oyambira.
• Sungani thupi lanu pang'onopang'ono ndikulamulira pagulu lonse.

Ndandanda

Efron adagwiritsa ntchito njira yogawika yogawika masiku atatu. Kugawa kwamasiku atatu kumayang'ana kumbuyo ndi ma biceps tsiku loyamba, miyendo patsiku lachiwiri, ndi mapewa, chifuwa, ndi mikono patsiku lachitatu. Anaphunzitsanso kutuluka kwake sabata yonse. Zinkawoneka ngati izi:

• Tsiku 1: Kubwerera ndi biceps-izi zimaphatikizapo zolimbitsa thupi zisanu ndi zitatu, monga:
  • minda yolunjika yamanja
  • Kutulutsa kwa ab
  • pansi mizere chingwe
• Tsiku 2: Miyendo-izi zimaphatikizapo zolimbitsa thupi 10, monga:
  • osindikiza mwendo
  • squat akudumpha
  • kukankha mateche
  • okwera mapiri ndi zithunzi
• Tsiku 3: Mapewa, chifuwa ndi mikono-izi zimaphatikizapo machitidwe 10, monga:
  • zokankhakankha
  • Ntchentche zapa chifuwa
  • dumbbell squat kutsogolo kumadzuka

Dongosolo lakudya

Monga momwe mungaganizire, Efron amadya chakudya chopatsa thanzi kwambiri. Murphy adamuyitanitsa pachakudya chamagulu onse, zomwe zikutanthauza kuti amakhala kutali ndi zakudya zoyengedwa bwino.

Osatsimikiza kuti zikuwoneka bwanji? Nazi zitsanzo zochepa kuchokera pa dongosolo la chakudya la Efron:

• Inde ku mpunga wofiirira, koma ayi pasitala wampunga wofiirira
• Inde kwa quinoa, koma ayi kwa owononga quinoa
• Inde kwa maapulo, koma ayi madzi apulo

Ndipo palibe zopangira ufa. Murphy akuti Efron amadya zakudya zokwanira 90 peresenti ya nthawiyo, koma amalola malo oti azidya chinyengo katatu pamwezi.

Nthawi zambiri, chakudya chamagulu onse, makamaka chomwe chimagwiritsidwa ntchito kupangira dongosolo lolimbitsa thupi, chimaphatikizapo:

• zipatso ndi ndiwo zamasamba
• magwero owonda a mapuloteni
• chakudya chovuta
• mafuta opatsa thanzi

Chenjezo

Musanapange ma reps 720, ndibwino kuti muwone momwe muliri olimba pakadali pano. Kulowerera mu pulogalamu yayikulu osagwira ntchitoyo kumatha kubweretsa kuvulala komanso kutopa.

Ngati mwangoyamba kumene kuchita masewera olimbitsa thupi, mungafune kuyankhula ndi katswiri wazolimbitsa thupi kuti mukambirane njira yochenjera kwambiri yolimbikitsira pulogalamu yomwe Murphy adaika.

Mwinanso mungafune kulankhula ndi dokotala musanayambe pulogalamu yatsopano yochitira masewera olimbitsa thupi, makamaka ngati muli ndi zovuta zina, kuvulala, kapena zoperewera zomwe zingakule chifukwa chogwiritsa ntchito masewera olimbitsa thupi.

Zolinga zenizeni

Osadandaula ngati simunakonzekere kutenga Baywatch Body Workout ya Murphy. Mutha kusintha zambiri mwazomwe mukuchita ndikusokoneza zolinga zanu zolimbitsa thupi. Ndili ndi malingaliro, lingalirani kukhazikika pazolinga zanu zolimbitsa thupi momwe mukufuna kumverera, osati omwe mukufuna kuti muwonekere.

Ngakhale kuti simungakhale ndi paketi isanu ndi umodzi yolimba ngati ya Efron, kukhala ndi pulogalamu yolimbitsa thupi nthawi zonse kudzakupangitsani kukhala athanzi, olimba, komanso osangalala.

Momwe mungayambire

Ngati simukudziwa momwe mungayambire ndi dongosolo lochita masewera olimbitsa thupi kapena mwafika paphiri ndi maphunziro anu, mungafune kulingalira zogwira ntchito ndi wophunzitsa nokha. Ngati mutha kulowa mu Baywatch Body Workout, mungafune kusintha pulogalamuyi.

Mwachitsanzo, yambani kumaliza kumaliza 10 yokha pa zochitika zilizonse. Mukadziwa izi, onjezani zozungulira za 20 reps. Kapena mutha kusunga chiwembu cha 10-20 koma muzichita zochitika ziwiri zokha osati zinayi.

Mfundo yofunika

Kukulitsa kapena kuyamba chizolowezi chochita masewera olimbitsa thupi ndikwabwino, ndipo nkhani yabwino ndiyakuti mudzawona zotsatira zakugwira ntchito mwakhama kwanu.

Ndikofunika kuti muzidzikumbutsa nokha kuti sikuti ndikudziyerekeza nokha ndi Zac Efron. M'malo mwake, gwiritsani ntchito dongosolo lake lolimbitsa thupi komanso kudya monga poyambira ulendo wanu wolimbitsa thupi.