Erizabheti Emabhangi Anogara Sei muKamera-Yakagadzirira Shape

Zvemukati

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Blonde runako Elizabeth Banks mumwe mutambi uyo asinganyanyo kuodza moyo, kungave pane hombe screen kana pane tsvuku kapeti. Nemazuva ano mira kunze kwemabasa mu Mitambo Yenzara, Munhu paRedge, uye Zvaunofanira Kutarisira Paunenge Wakatarisira kumuvhi wake mutsva, Vanhu Sesu, Mabhangi ane tarenda sezvaari kunaka!

Uine muviri wakasimba kudaro, wakaonda, uye une toni, hapana mubvunzo musikana anodiwa-anotevera-musuwo anogona kuzunza chero chinzvimbo-kana chipfeko! Anogara sei mune chinoshamisa chimiro? Takataura nemurairidzi wake akasarudzika, Joselynne Boschen weAlpha Sport, kuti amubire zvakavanzika zvekugara-zvakanaka.

"Erizabheti anonyatso kukomborerwa, uye ane simba rinotyisa. Anoda kushandira kunze!" Boschen anodaro. "Kugwinya ndiwo mararamiro ake. Zvinoita kuti zvinhu zvive nyore kuchengetedza kana ukaramba uri pamusoro pekuita maekisesaizi uye kungova noutano sezvaanoita."

Banks, akashanda naBoschen kwemakore mashanu, anodzidzisa mazuva matatu pasvondo kweawa panguva yaanenge ari kuLos Angeles. Pamwe chete vanotarisa pane inoshanda agility kudzidziswa (zvikamu zveNike Training Club iyo yakabatana nemauto ejimu yake) yemusanganiswa we cardio, masimbi emahara, mabhora emishonga, plyometrics, uye TRX kudzidziswa. Iwo maekisesaizi akaoma, asi haana kumbofanana!

"Zvakakosha kuti uchichinje zuva nezuva. Hapana chimwe chinhu chinofinha kwandiri-kana Erizabheti-kupfuura chinhu chimwe chete ichi nekudzokorora. Kana uchikwanisa kuitora kunze wosanganisa kurovedza kwako nezvinhu zvakaita sekukwira, zvakatonaka!" anoti.

Isu takafara apo Boschen akagovana imwe yemaBank maitiro ekurovedza nesu! Tarisa uone pane rinotevera peji kuti unzwe kugadzirira kwako kwepedyo-kumusoro, kunyangwe iwe pausingatombozvitarisira.

Erizabheti Banks Workout

Iwe uchada: Meti yekurovedza muviri, bhodhoro remvura, uye mamwe matuni akanaka kuti unyatso kuzunungusa iyi!

Zvekuita Workout: Pedzisa 3 seti yenhamba yakatemwa ye reps pachiitiko chega chega chekuita kuti muviri wako wese uve mupipi yepamusoro chimiro.

1. Kucheka Plank

Kutanga mune yakagadziriswa puranga chinzvimbo pane ako epamberi. Sundira uremu hwako kumberi kuti uunze chirebvu chako pamusoro peminwe yako, uchibvumira zvigunwe zvako kutenderera pamusoro pemisoro. Kugara wakatsiga sezvaunogona, bata wako wepakati kudhonza muviri wako kumashure muzvitsitsinho zvako kunzvimbo yekutanga.

Dzokera nekudzoka kwe15 reps.

2. Sumo Squat Kurutivi Crunch

Pinda mune chinzvimbo che squat, asi nezvigunwe zvako zvabuda zvishoma, maoko kumashure kwemusoro wako. Gara pasi nehuremu muzvitsitsinho zvako, uchidonhedza zvakapambwa zvako pakati pemabvi ako. Sezvo iwe paunodzokera pakamira, chinjana uchiunza ibvi rimwe chetero kugokora rimwechete nekukanda mumablique ako.

Ramba uchichinjana kusvika wasvika makumi maviri reps.

3. Imbwa Pasi Pushups

Kubva pambwa inodzika, famba maoko ako pedyo netsoka dzako, pfugama mumabvi ako, uye svika muhudyu yako kusvika padenga paunenge uchimanikidza chipfuva kusvika pazvidya. Kubata chinzvimbo ichi, kukotamisa magokora ako kumativi uye tora kumusoro kwemusoro wako pasi. Dhinda uchidzokera kumusoro kunzvimbo yekutanga.

Pedzisa 20 reps.

Kana uchida rubatsiro, ona vhidhiyo iyi.

4. Akagara Hamstring

Tora "dips" kana nzvimbo yebhiriji zvigunwe zvako zvakatarisa kumberi iwe uchidzikama pazvitsitsinho zvako. Wedzera gumbo rerudyi rakatwasuka kuti mabvi ako ave mumutsara. Chete kufambisa chiuno chako, kuchiswededza pakati pemaoko ako ipapo kumusoro kudenga. Kana hamstring yako ichinzwa sekunge iri kubvaruka, uri kuzviita nemazvo!

Pedzisa makumi maviri reps kudivi rega.

5. Abs Roll Up

Rara nemanhede ako (usafunge kuti uri kuzorora!) uye unza mabvi ako kumusoro kuchipfuva chako kuitira kuti uumburuke pamapfudzi ako. Uchishandisa kumbomira zvishoma asi kazhinji yako abs, tenderera kumberi woisa tsoka mbiri pasi kuti uwane chinzvimbo chakamira. Paunenge uchinge wakagadzikana uine kana huremu pagumbo rimwe nerimwe, wedzera hop, unosvika kudenga.

Zano: Pushira zvese zvitsitsinho zvako zvakaenzana mukati meuriri kune rumwe rutivi rwechiuno chako munzira yekukwira nekudzika.

Pedzisa 15 reps.

6. Jump Lunges

Tanga munzvimbo ye lunge negumbo rako rekurudyi kumberi, uchiita shuwa kuti une 90-degree angle negumbo rega rega. Svetuka wakananga mudenga, uchisundira kure zvakaenzana negumbo rega. Paunenge uri mumhepo, chinja makumbo kuenda pasi nerutsoka rwakatarisana (kuruboshwe) kumberi mune yako yakanyatsokomberedzwa lunge.

Dzokorora kusvikira iwe uchida kuridza mhere… kana kusvika iwe wasvitsa makumi maviri reps.

Kuti uwane rumwe ruzivo nezve Joselynne Boschen, tarisa webhusaiti yake uye ubatane naye kuburikidza neFacebook kana Twitter.

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