Charlize Theron's Ballet-Yakavakirwa Yese-Muviri Workout

Zvemukati

• Ongororo ye

Charlize Theron mutambi anozivikanwa wepasirese akazvipira kune ake akasiyana mafirimu mabasa (makorokota ari kuitira iye achangoburwa eGolden Globe nom!) uye anoshamisa akazvipira kune kwake kwakanyanya kushanda, futi.

Kubva pamakapeti matsvuku epasi rese kusvika kune vanokatyamadza vateereri veTV mumashambadziro ake e-oh-so-sexy Dior kushambadzira, Theron zviri pachena kuti mukadzi akanaka kwazvo ane chimiro chinoshamisira, chakatsvinda kuti chifanane.

Asi kumashure kweakanyanya kunaka manhamba muHollywood akaenzana seanoshamisa mudzidzisi. Sangana nenyanzvi yekugwinya kwemagetsi Fedele De Santis, muridzi weiyo Gym paNemo, uko munhu angaone hot bods senge Jessica Biel, Cameron Diaz, Eva Mendes, uye Mai Theron pachavo.

De Santis, uyo akashanda neanoshamisira wekuSouth Africa kweanopfuura makore maviri, anodzidzisa vatengi vake vese vechikadzi kuti vataridzike semabhora ane miviri mirefu, yakaonda, yakasimba uye yakanaka.

"Charlize akakomba zvakanyanya, akatarisa, nyanzvi, haana BS, mabhora-kumadziro-mutengi," De Santis anodaro. "Akatsunga - zita rangu remadunhurirwa kwaari rinonzi thundercat!"

Chakavanzika cheye yakanaka ballerina muviri saTheron? "Iva nechokwadi chokuti kubata kwako kwese kwese kwekuita kwakamanikana. Kubata kwakakura kunoita kuti misumbu ikure yakakura uye muviri wako uwedzere murume, "anodaro De Santis.

Kana zvasvika pakudya, De Santis anopa zano kudzikisa zvishoma macalorie ako uye kutarisa pamapuroteni, miriwo, uye michero ine rima-ruvara uye girinhi. Ita shuwa kuti zvese zvaunodya zvakachena uye organic, uye gara kure nezvikafu zvakakangwa, chingwa, mupunga, uye pasta, zvakare.

"Vakadzi vazhinji vanoita chikanganiso chekuchinja kudya kwavo nekukurumidza-nezuva rimwe chete. Dzikisa macalorie ako zvishoma nezvishoma kuti ugone kudzivirira kuzvikonzera mupfungwa," inokurudzira De Santis. "Chero bedzi iwe usinga dzikise macalorie ako nekukasira, muviri wako unozoenderana, dumbu rako rinogadzirisa, uye iwe unosvika kuchinangwa chako zviri nyore."

Kubva kuHollywood, Fla., Kusvika kuHollywood, Calif., De Santis 'hupfumi hweruzivo uye hunyanzvi hwekugwinya zvinonyatsoratidza muvakadzi vane mukurumbira vanokodzera vaanodzidzisa.

"Kuva mudzidzisi wega akandipa mikana yakawanda yekubatsira kuunza vamwe kwete hutano huri nani chete, asi rugare rwepfungwa. Uku ndiko kubudirira kwechokwadi kwendinoita, "anodaro. "Kana usiri kunakidzwa, hazvina kukosha!"

Ndosaka takafara apo De Santis paakagoverana nesu Theron's lead lady Workout kuti isuwo tiwane miviri yedu mune yakanaka ballerina chimiro. Verenga pamusoro kuti uwane zvimwe!

Theron's Workout: De Santis 'Workout yeTheron ndeye ballet-based uye inoshanda yega yega mhasuru yeboka. Shandisa dumbbells 5 lbs. uye pasi kudzivirira kunetseka. Pedzisa mashoma emaminitsi makumi matatu neshanu ecardio mukuwedzera kune aya mafambiro (Theron anoda iyo Arc Mudzidzisi).

Iwe Unoda: 3 uye 5 lb. dumbbells, kurovedza muviri bhegi, bhenji, 18 lb. kurovedza bhora, tricep pushdown muchina.

Pliés ari pachinzvimbo chechipiri:

Kutanga nemakumbo ako nemaoko munzvimbo yechipiri, uye udzikise muviri wako sezvaunoita kune plié yakakura munzvimbo yekutanga. Sezvo iwe uchiita, nyatso chenjerera kuchengetedza muviri wako wepamusoro wakabatana, usingabudisi kumucheto wako wekumashure. Pazasi pekufamba, ita shuwa kuti chiuno chako hachimbofa chakadzika kupfuura mabvi ako.

Zadzisa 1 seti ye35-50 plies.

Akagara Bicep Curls:

Gara nemusana wako wakatarisana nebackrest kuitira kuti musoro wako, mapfudzi uye butt zvibatane nebhenji uye tsoka dzako dzakasimba pasi. Bata dumbbell muruoko rumwe norumwe nezvigunwe zvakaputirwa pazvibato uye isa maoko ako pamativi ako. Dhonza mapendekete pasi uye kumashure.

Exhale uye unononoka kukotamisa magokora ako uchiunza iwo mabhuru kumafudzi ako. Usabvumira musana wako kukotama kana magokora ako kuti aenderere mberi. Chengetedza mawoko achienderana nezvako zvepamberi (kwazvakarerekera). Usabvumira mawoko kuti akotame panguva yese yekuita. Musoro wako, mapendekete uye bhuti zvinofanirwa kugara zvichisangana nebhenji. Chengetedza tsoka dzako zvakasimba pasi. Usabvumira mapendekete ako kuti azununguke.

Inhale uye ruramisa magokora ako uye udzikise madhiri ekumusoro kunzvimbo yako yekutanga nenzira inononoka uye inodzorwa.

Pedzisa 1 seti ye60 reps ine 5 lb. dumbbells.

Mativi Ekare:

Bata ma dumbbells ako uye mira ne torso yakatwasuka uye ma dumbbells padivi pako pakureba kweruoko nezvanza zveruoko zvakatarisa kwauri. Ichi chichava chinzvimbo chako chekutanga. Paunenge uchichengetedza torso panzvimbo yakamira (pasina kuzununguka), simudza dumbbells kudivi rako nekukotama zvishoma mugokora uye maoko akarereka zvishoma kumberi. Ramba uchikwira kudzamara maoko ako akafanana nepasi. Exhale paunenge uchiita iyi kufamba uye kumbomira kwechipiri kumusoro. Deredza zvimedu zvinyoronyoro pasi pasi zvishoma nezvishoma kunzvimbo yekutanga sezvo iwe uchifemereka uye uchidzokorora.

Pedzisa 1 seti ye35 reps ine 3 lb. dumbbells.

Garo-Rinosimudza:

Rara pasi nemusana uye isa tsoka dzako muchiuno-kure kure nemabvi akakotama. Isa maoko ako padivi pehudyu yako nemaoko ako pasi. Inhale uye paunenge uchifema, tenderedza chiuno chako uye svina magirazi ako apo iwe zvishoma nezvishoma kusimudza chiuno chako kumusoro sezvavachaenda.

Pamusoro pechibvumirano iwe unenge uchizorora pamafudzi ako chete nemuviri wako mumutsara wakatwasuka kubva pamabvi ako kusvika kumusoro wako. Dzikisa uye simudza magaro ako anenge masendimita masere uye dzokorora.

Pedzisa 1 seti ye75 reps.

Bicycle Crunches:

Rara wakatambarara pasi nemusana wako wakatsikirirwa pasi uye simbisa mhasuru dzako dzepakati. Nemaoko ako akabata musoro wako zvinyoro nyoro, simudza mabvi ako kune anenge 45-degree angle. Zvishoma nezvishoma, pakutanga, pfuura nekuchovha bhasikoro, uchingobata magokora ako kumabvi akatarisana paunenge uchimonyoroka nekudzika. Fema zvakaenzana mukati mekurovedza muviri.

Pedzisa 1 seti ye60 reps.

Yakagadziriswa Plank:

Isa muviri wako wakatarisa pasi pamaoko ako sekunge wave kuda kuita push-up. Kondirana neabs yakasimba sezvaunokwanisa, chengetedza muviri mumutsara wakatwasuka kubva kumusoro kusvika kuzvigunwe uye ubate munzvimbo iyi.

Bata kwemasekondi makumi matanhatu.

Bhenji Dhinda ne18 lb. Exercise Bhora:

Paunenge uchiridza bhenji pabhora, edza kuchengetedza muviri wako wakatwasuka sezvinobvira kubva pamapfudzi kusvika kumabvi ako. Chengeta musoro wako nemapfudzi pabhora uye tsoka dzako zvakatsetseka pasi. Tanga nehuremu pachifuva pamwero wodzvanya wakananga kusirin'i kusvika mawoko ako akati twasa.

Pedzisa 1 seti ye60 reps.

Tricep Kusundira pasi:

Tarisana neiyo tricep pushdown muchina uye bata iyo yakatwasuka tambo bha nekubata kwakanyanya. Bhawa rinofanira kunge riri pamusoro pechipfuva. Tunga magokora mumativi uye woisa tsoka zvakanaka, zvishoma zvakaparadzana. Rongedza ma abdominals. Dhonza pasi pemubato kusvika magokora anyatsotambanuka pasina kutsemura magokora akatwasanuka uye nekuchengeta magokora ari padyo nemuviri pakudzika.

Benda mabvi zvishoma pakusundira pasi asi gara wakatwasuka sezvinobvira nemusana wakatwasuka. Usatore tsandanyama dzemusana nepamapfudzi nekukotamira kure kumberi. Bvumira bhari kuti idzokere kunzvimbo yekutanga pasi pekutonga, uye edza kusapesanisa uremu.

Pedzisa makumi matatu neshanu reps ne20 lbs., uchishandisa yakamanikana kubata.

Kuti uwane rumwe ruzivo nezve Fedele De Santis uye kubvunza nezve kudzidziswa wega, ndokumbira utumire email pa [email protected].

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