Gisele Bundchen's Kung Fu Workout

Zvemukati

• Ongororo ye

Supermodel Gisele Bundchen haana kuzivisa zviri pamutemo kuti ari kutarisira mwana wake wechipiri nahubby Tom Brady, asi zvirokwazvo achave nenguva yakaoma kuzviramba izvozvi. Iyo bhikini-yakapfeka bhomba yakaonekwa munguva pfupi yapfuura muCosta Rica ichitamba bhora remwana riri kukura. Nerimwe sumbu remufaro munzira uye nekuzvarwa makumi matatu nemaviri mwedzi wapfuura (Chikunguru 20), kune zvakawanda zvekupemberera!

Hapana mweni wekuratidzira bodhi inoshamisa, Victoria Chakavanzika ngirozi chokwadi chinoita kuti kugara muchimiro kuite nyore. Panguva yekuzvitakura Nha. 1 (nemwanakomana Benjamin, zvino ane makore maviri ekuberekwa), aive achiri kupfeka mbatya dzisiri dzekusununguka mumwedzi wake wepfumbamwe! "

Hapana mubvunzo kuti acharamba achienderera mberi nekuzvipira kwake panguva yekuzvitakura Nha.

"Gisele akatarisisa uye anehunhu hwakanyanya. Ini ndinowanzo shamiswa nekukurumidza kwaanobata nuances yemafambiro. Kana ndichimudzidzisa maitiro matsva, zvinowanzoita sekunge ave kutovaziva," Li anodaro. "Iye anonzwisisa kwazvo uye anoziva zvinotora kuti kufamba kufambe zvakanaka."

Bundchen, uyo akashanda naLi kwemakore mana apfuura, anodzidzisa avhareji katatu pavhiki kwemaminetsi makumi mapfumbamwe. Zvakanakira kung fu zvemuviri wakasimba, pfungwa dzakajeka, uye mweya wakadzikama- pamwe nekudzidza kuzvidzivirira- zvinokurudzira zvechokwadi.

"Chimiro chinoshanda uye mateki ekukwenenzvera anovandudza mhasuru toni uye kugadzikana mumuviri wepazasi. Kuvharira madhiraivha nemaoko emaoko zvinoita zvakafanana kune kumusoro muviri, kunyanya mapendekete nemaoko," Li akaudza SHAPE. .

Vaviri vane simba vanotanga maekisesaizi avo nekutambanudzira kwemaminetsi gumi kusvika gumi nemashanu, vachiteverwa nekukikwa kwega uye zviboorero. Tevere, ivo vanodzidzira mafomu (yakagadzikwa yemaitiro echoreographed anogona kunge ari ruoko fomu kana fomu rechombo semudonzvo weuta, pfumo, kana bakatwa rakatwasuka). Chekupedzisira, ivo vanoita yekuwedzera yepamusoro-muviri simba rekudzidzisa uye mudumbu basa.

Zviripachena zviri kushandira Gisele! "Kudzidza kung fu kunonakidza uye kunopa simba ... iwe unofanirwa kunzwa kuti chii uye kana ukasachiedza, hauzive!" Li anodaro.

Ndosaka isu takashamiswa apo tenzi we kung fu akagovera muenzaniso wetsika kubva kumutengi wake wemuenzaniso. Verenga pamusoro kuti uwane zvimwe!

Gisele Bundchen's Kung Fu Workout

Iwe uchada: Meti yekurovedza muviri uye bhodhoro remvura

Inoshanda sei: Li akapa matatu sampu kung fu inofamba: kumusoro kumusoro, kwakadzika block, uye kukanda kukanda. Mumazuva makumi matatu ekutanga, unenge uchiwedzera zvishoma nezvishoma nhamba ye reps uye kumhanya kuvandudza simba uye mamiriro, pamwe nekuchengetedza yega yega yekurovedza muviri kwakasiyana (ona mirairo pazasi).

Mifananidzo yese nerubatsiro rwaTony DeLuz, Illustrator

Kumusoro Block (inoratidzwa pazasi)

1. Tambanudza ruoko rwechibhakera. Gokora rakakotama pa90-degree angle.

2. Isa ruoko rwemberi muviri wese muchiuno.

3. Simudza ruoko rwako rwakatwasuka pamberi pako.

4. Mira pamusoro pehuma chete, chengetedza ruoko nepamberi zvakatarira panze kuitira kuramba kukuru.

5. Dzoka mukufamba kumwechete kunzvimbo yekugadzirira.

6. Kubva panzvimbo yakagadzirira chinjana kuruboshwe bhuroko / kurudyi, nguva dzose kudzorera chibhakera panzvimbo yakagadzirira.

Zvinangwa:

Mazuva 1-10: Imwe 20 mabhuroko anononoka kumhanya.

Mazuva 11-20: Mamwe makumi matatu mabhureki epakati kumhanya.

Mazuva 21-30: Mamwe makumi mana anovharira nekukurumidza kumhanya.

Pasi pasi Block (inoratidzwa pazasi)

1. Kubva pakamira bhiza, chigaro chakagadzirira.

2.Dzorera ruoko munzvimbo dzakashama dzemichindwe, zvigunwe pamwechete, zvigumwe mukati.

3. Dhonza pasi, uchiisa bhokisi rako kune yepakati yemuviri wako, ruoko rwakachinjika.

4. Panzvimbo yekukanganisa tarisa simba rako kuchitsitsinho chekunze kweruoko rwako.

5. Dzokera kunzvimbo yakagadzirira.

6.Mumwe mubato wekuruboshwe / wekurudyi, unogara uchidzokera kunzvimbo yakagadzirira.

Zvinangwa:

Mazuva 1-10: Imwe 20 mabhuroko anononoka kumhanya.

Mazuva 11-20: Mamwe makumi matatu mabhureki epakati kumhanya.

Mazuva 21-30: Mamwe makumi mana anovharira nekukurumidza kumhanya.

Yakarurama Kick (inoratidzwa pazasi)

1. Tanga kubva pakamira mamiriro, maoko pachiuno.

2. Shandura uremu hwako kutsoka yekumberi sezvo tsoka yekumashure ichisiya pasi.

3. Simba kukikwa uchishandisa gumbo rehudyu flexors uye quads. Gumbo rakamira rinobatsira nekusunda kubva pasi.

4. Gumbo rinogara rakatwasuka, tsoka yakachinjika kuburikidza yakazara izere yekufamba. Ibvi rakamira rakapfava, risina kukiiwa.

5. Wedzera kumhanya kwekukata kudzoka nekushandisa mhuru dzemhuru uye nyundo kukweva gumbo rako pasi.

6. Pedzisa kumashure mune yakazara uta yekumisikidza pakati pekukikwa kwega kwega.

7. Ive neshuwa yekufemera mukati yako nzira yekukwira, exhale pane yako nzira yekudzika.

Zvinangwa:

Mazuva 1-10: Kick chiuno kumusoro ka20 gumbo rega rega.

Mazuva 11-20: Kick chiuno chakakwira kakapetwa makumi matatu pagumbo rega.

Mazuva 21-30: Kick chiuno chakakwirira makumi mana pagumbo rimwe.

Mushure memazuva makumi matatu, chinja maitiro ako ekuita uye uwane mamwe mamiriro ezvinhu mabhenefiti nekuvavarira kukanda kwako kwakatwasuka nzira nhatu dzakasiyana:

1. Kubendekete rimwechete negumbo rekurova.

2. Kusvika pakati pemuviri wako.

3.Kune rimwe divi rakatarisana.

Kuti uwane rumwe ruzivo nezve Yao Li pamwe nemamwe matekiniki uye mabhenefiti eKung Fu, Tai Chi, uye San Shou, shanyira webhusaiti yake.

Ongororo ye