Kuti Amanda Seyfried akapinda sei muchimiro kwenguva

Zvemukati

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Hollywood inopisa Amanda Seyfried hazvizivikanwe kufambidzana nevarume vanotungamira vanoyevedza - pahwindo uye kure. Mune yake yazvino chiito chiitiko chinonakidza flick Nenguva, iye ari steamin 'kumusoro hombe screen neayo hubba hubba co-nyeredzi Justin Timberlake.

Saka tsvarakadenga iyi yemutambo wenhabvu yakaita sei kuti bhodhoro rake rigadzirire wadhiropu yake yemusango nemifananidzo inoyevedza? Neraki, tarenda rekugogodza raisafanira kunyatsokwana munguva ye Nenguva… Nekuti anga achishanda nemagetsi emukurumbira murairidzi Harley Pasternak kwemakore mashoma apfuura!

Migumisiro inoshamisa inoratidza. Mushure mekudzidzisa munhu wese kubva Halle Berry, Lady Gaga uye Megan Fox ku Jennifer Hudson uye Milla Jovovich, Pasternak's incredible client list inoverenga senge IMDB peji. Mudzidzisi ane tarenda anonyatso kuziva zvinhu zvake kana zvasvika pazvinhu zvese hutano uye kugwinya.

Kuchengeta muviri wake uine toni, wakakwana uye wakanaka, Seyfried anga achitevera Pasternak's 5-Factor Chirongwa. "Anoshanda zvakaoma chaizvo uye anotarisa zvinoshamisa. Anoziva zvinotora uye haafaniri kupedza nguva yakawanda mujimu, "Pasternak anoti.

PaPasternak's 5-Factor Diet, Seyfried anodya kashanu pazuva: mangwanani-ngwanani, snack, masikati, snack uye kudya kwemanheru. Chikafu chinodyiwa ihafu yehukuru hwekudya. Nguva dzese dzaanodya, pane zvinhu zvishanu: puroteni ine mafuta mashoma, makabhohaidhiretsi ane hutano, faibha, mafuta ane hutano (kana kusavapo kwemafuta asina hutano) nechinwiwa chisina shuga.

Chikamu chakanakisa? Paunoteedzera chirongwa chinotungamirwa nemhedzisiro chaPasternak, iwe unowana rimwe "zuva remahara" pasvondo, kwaunogona kudya "chero chaunoda, chero chaunoda, chero paunenge uchichida!" Pasternak anodaro.

Pamusoro pechirongwa chake chekudya chine hutano, vatengi vaPasternak vanodzidzisa neake ane simba 5-Factor Hollywood Workout. Kurovedza muviri kunoshandisa nzira yepamberi inonzi "supersetting," mauri kuita maekisesaizi maviri kumashure nekudzoka usinga zorore pakati. Izvi zvinoita kuti kurovedza muviri kuve kupfupi (zvishoma semaminetsi makumi maviri nemashanu pazuva, mazuva mashanu pasvondo) asi zvinoita kuti moyo wako urambe wakakwirisa kwenguva refu, saka unopisa macalorie akawanda.

Ndosaka takapombwa zvakazara apo Pasternak akaburitsa sampuli yeSeyfried's 5-Factor Workout, pano:

Iwe Unoda: Tambo yekusvetuka, seti yemadumbbells, meti yepasi, uye bhenji rine chimiro chekutenderera.

Mashandiro ainoita: Iwe uchaita 5 maekisesaizi pasvondo, yega yega 25 maminetsi kureba uye wakatsemurwa kuita mashanu-maminetsi mashanu. Imwe neimwe inoitwa sedunhu, uye huwandu hwevamiriri, seti, mhando yekurovedza uye danho rekudzivirira rinofanira kuchinja mazuva ese.

"Kuti muviri wako urambe uchichinja, chirongwa chako chinofanira kuramba chichichinja," anodaro Pasternak.

CHIKAMU 1

5 Maminitsi eCardio Warm-Up

Zvekuita: Svetuka tambo, kufamba, kutenderera, kukwira masitepisi kana kushandisa cardio muchina wakaiswa padanho rakaderera. Ingo famba!

CHIKAMU 2

5 Maminitsi eKumusoro-Muviri Simba Kudzidzisa: Bent-Over Dumbbell Rows

Maitirwo acho: Gara pamucheto webhenji wakabata dumbbell muruoko rumwe norumwe. Bhenda kumberi pachiuno - chengetedza musana wako wakatsetseka - kusvikira musana wako wave pedyo nepasi (chipfuva chako chinofanira kudzika padhuze nehudyu dzako sezvinobvira). Rega maoko ako akarembera akananga pasi, nemichindwe yakatarisana. Zvishoma nezvishoma dhonza magokora ako kumusoro sezvaungagone, uchichengeta maoko ako padivi pako. Imbomira, wozodzidzikisa zvishoma nezvishoma pasi kusvikira maoko ako akati twasa zvakare. Dzokorora.

Zano: Huwandu hwehuremu hunofanirwa kunge hwakavakirwa pane izvo zvaunogona kupedzisa kusvika kumagumo eeseti. Usapfuure miganho yako asi zvipikise!

CHIKAMU 3

5 Maminitsi eKudzika-Muviri Simba Kudzidzisa: Reverse Lunges

Maitirwo acho: Mira nemakumbo ako upamhi hwemafudzi akaparadzana. Tanga nekudzokera kumashure, kudyara tsoka yako, uye kukotamisa gumbo rako repamberi kusvika rasvika panenge 90-degree angle. Ibvi regumbo rako rekumashure rinofanirawo kupfakanyika kusvika rapotsa rabata pasi.

Panguva ino iwe unenge uri munzvimbo imwechete sezvauri paunenge uchiita lunge yenguva dzose. Ipapo, zadzisa rep nekusundira kumusoro netsoka yako yekumberi uye gumbo kusvika iwe watangazve munzvimbo yekutanga. Dzokorora nerimwe gumbo.

Zano: Ita shuwa kuti iwe chengetedza musoro wako kumberi uye wepamusoro muviri wakamira mukati mese chiito.

CHIKAMU 4

Maminitsi mashanu eCore Kudzidziswa: Double Crunches

Maitirwo acho: Rara wakafuratira musana wakafuratira pasi. Simudza mabvi ako kuitira kuti makumbo ako aumbe chinzvimbo che "V" nemabvi akanongedza kumusoro. Simudza tsoka dzako kuitira kuti mhuru dzienderane pasi uye zvidya zvako zvienderane pasi. Maoko ako anofanira kunge ari kumashure kwemusoro wako uye magokora akanongedza kunze.

Simudza musoro wako nemapfudzi kubva pasi iwe uchidhonza mabvi ako kumusoro wako. Mboro yako inofanira kubva pasi. Exhale paunenge uchiedza kubata mabvi ako pachipfuva chako. Ita shuwa yekuchengeta magokora ako akatambanudzwa kunze kuti kufamba kwekusimudza kubve kunobva mudumbu nzvimbo. Sezvo iwe uchifema, dzosera makumbo ako kunzvimbo yekutanga nehudyu dzako zvakaringana pasi. Deredza musoro zvakare pasi, zvakare. Dzokorora.

Zano: Tarisa pazvikwata zvetsandanyama munzvimbo yemudumbu uye nyatsonzwa kupisa! Ingorangarira kufema.

CHIKAMU 5

Maminitsi mashanu (kana kureba) eFat-Kupisa Cardio Basa

Maitirwo acho: Kwechikamu chekupedzisira, dzokera kune chero chiitiko chawanga uchiita muChikamu 1.

Zano: Kana iwe uchikwanisa kuenda kwenguva yakareba uye uine iyo nguva, enda izvo! Kana iwe uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchingoita muviri. Rangarira kushandura iyo mhando yekurovedza muviri, reps, seti uye yekumanikidza danho nguva imwe neimwe.

"Kutanga nhasi, famba. Izvozvi! Paunongoverenga ichi chinyorwa, pfeka shangu dzakanaka uye enda unofamba. Izvo zvese ndezvekuita sarudzo diki," Pasternak anopa zano. "Zvinhu zvidiki sekutora masitepisi pachinzvimbo. weelevator. Kufamba that extra block. Kumisa mota yako nechekurebese kwerogi yekupaka. Wazvinzwa ka miriyoni asi zvinotowedzera."

Bata Pasternak ane nyeredzi mune itsva ABC nhevedzano Iyo Chimurenga kutanga muna Ndira, uye dzidza zvakawanda nezve ake mashanu-chinhu chirongwa pa www.5factor.com.

Pamusoro paKristen Aldridge

Kristen Aldridge anokweretesa yake pop tsika hunyanzvi kuYahoo! semubati we "omg! IZVOZVI." Kugamuchira mamirioni ekurova pazuva, chirongwa chakakurumbira chezuva nezuva chevaraidzo nhau ndeimwe yeanotariswa kwazvo pawebhu.Semunyori wenhau anovaraidza, pop tsika nyanzvi, mufashoni muropa uye anoda zvinhu zvese zvekugadzira, iye ndiye muvambi we positivelycelebrity.com uye achangobva kuvhura yake yake celeb-yakafemerwa fashoni mutsetse uye smartphone app. Ungana naKristen kuti utaure zvinhu zvese zvinozivikanwa kuburikidza neTwitter neFacebook, kana kushanyira iye webhusaiti yepamutemo.

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