Kuti Zoe Saldana Akapinda Sei muVachengeti veGalaxy Shape

Zvemukati

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Sexy sci-fi mutambi Zoe Saldana ine zvese: bhaisikopo rinotarisirwa kwazvo, Guardians of the Galaxy, kunze nhasi, runyerekupe rwemufaro munzira (tinogona here kuti mapatya? Chikamu chakanakisa? Nyeredzi inoshamisa inotaura kuti pamakore makumi matatu nematanhatu, iye ari mu "nzvimbo chaiyo" kana zvasvika kune zvese chitarisiko chake uye maitiro ake.

Asi anogara sei mune yakasviba tsvuku kapeti chimiro (tisingataure akagadzirira kutamba yakasvibira-yakatarisana, yakazara butt kicker mune yake nyowani flick) kunyangwe zvakadaro kubatikana chirongwa? Kunze kwekushanda zvakanyanya nemutungamiriri wedhita Steve Dent uye vanyori vekuchora vakaita saChloe Bruce naThomas Robinson Harper vakagadzwa, Saldana ane varairidzi vekusimbisa muviri kumahombekombe ese kuti vamusimbise uye avimbe nebasa rese rinotyisa.

Takasangana nemurairidzi ane mukurumbira Steve Moyer, akashanda naSaldana kubva 2009 muLos Angeles, kuti aba zvimwe zvakavanzika zvake. Verenga pamusoro kuti uwane zvimwe!

Chimiro: Chii chinowanzoitwa kurovedza muviri neZoe chinosanganisira?

Steve Moyer [SM]: Kazhinji kutaura, isu tinoshanda iye muviri uzere nekusimbisa kuti ugare wakaonda uye wakasimba. Ini ndinoda kubatanidza maekisesaizi matatu kana mana mumutsara kuti kurovedza muviri kufambe uye kutora mukana wenguva. Paanenge ari mutaundi, dzimwe nguva kurovedzwa kunotora awa izere, dzimwe nguva maminetsi makumi matatu.Ini ndichaita yakawanda ye cardio uye yepakati kana ndichiziva kuti handisi kuzoona mutengi mangwana acho. Kana ndikaziva kuti tiri kushanda kunze kwemazuva akateedzana, ndinopatsanura kurovedza muviri zvinoenderana nenhengo dzemuviri. Zvekuzadza muviri kwese, ini ndinoda kuita kurovedza gumbo kunge squats inoteverwa neyepakati kurovedza muviri kunge plank pushups (iyo zvakare inorova triceps) inoteverwa neiyo cardio kurovedza muviri, iyo zvakare inonanga makumbo seJumping Lunges. Iwo akateedzana akakura ayo anovaka simba uye kutsungirira uye anogona kuve rubatsiro rukuru mukuzendama nekuteura mapaundi asingadiwe.

Chimiro: Iwe unobatsira Zoe nekudya kwake futi?

SM: Akamboshandisa bhizinesi rangu rekuunza chikafu, MoyerMeals. Sevhisi yangu haina gluten-isina, hapana shuga yakawedzerwa, hapana chekugadzira-chapakati chikafu chinonaka zvakare. Kudya kwese iprotein yakasviba yakasanganiswa nemahydrohydrate akaomeswa nemiriwo muyero yakakwana.

Chimiro: Chii chiri pamenu yemazuva ese?

SM: Muenzaniso chaiwo kune chero munhu wevatengi vangu ungave oatmeal yakagadzirwa nemukaka wearumondi, mhodzi dzechia, mabhanana akaomeswa, mango, mananasi, uye nzungu dzemacadamia kwekudya kwemangwanani pamwe neimba yakagadzirwa mapuroteni ane organic Whey protein yechikafu. Mabiko uye mabiko nguva dzose kudya kwakaringana. Mimwe mienzaniso inogona kunge iri saradhi yenzungu ine miriwo yakakoswa, madomasi akaomeswa nezuva, uye mazambiringa akaomeswa; buckwheat noodle saladi nehuku nemiriwo; kana burger yeTurkey ine mayam akabikwa uye muriwo wegirini.

Chimiro: Zoe ane chirongwa chakabatikana zvakadaro uye achiri kukodzera munguva yekurovedza muviri. Chero zano kwatiri kuti tingaite sei zvakafanana?

SM: Iwe haufanire kushandira kunze kweawa zuva nezuva. Maminitsi makumi matatu, katatu pasvondo, akaitwa nemazvo uye akasanganiswa nemaitiro ehungwaru ekudya, anogona kukuita kuti uve muchimiro chakanaka chemazuva ese. Asi ini ndichataura zvandinogara ndichitaura: Zvinotanga nechakajeka, chinangwa chekongiri. 'Ini ndoda kuve muchimiro' hachisi chinangwa. 'Ndiri kuda kurasikirwa nemapaundi gumi mumwedzi mumwe uye ndikwanise kumhanya mamaira e6- miniti'? Icho chinangwa chakajeka zvikuru. Funga nhamba uye zvakadzama ruzivo, wobva wagadzira chiitiko kana kuti mumwe munhu aronge maitiro anokusvitsa kune icho chinangwa.

Heino muenzaniso wekurovedza muviri Steve Moyer anotora vatengi vake vese vane mukurumbira kuburikidza (kusanganisira Zoe Saldana).

Inoshanda sei: Mazuva matatu asiri akateedzana pavhiki, ita kufamba kumwe kurongeka pasina kuzorora pakati pekurovedza muviri. Kana wapedza dunhu rimwe, zorora kweminiti imwe, wozodzokorora dunhu rose kane. Tevera izvi nemaminetsi maviri ebhasikoro pabhasikoro rinodzokororwa pamwero wakadzikama, ipapo masekondi gumi neshanu pakumhanya kuzere; dzokorora kanokwana kana.

Unoda: Mat, Mvura, Dhonza-up bha, Recumbent bhasikoro

Squat

5 seti, 24 reps

Dyara tsoka dzakadzika pasi, dzinenge upamhi hwemapfudzi zvakaparadzana, dzakanongedza kunze zvishoma (kwete kutwasuka kumberi), kuchengetedza mabvi kubva pakureba kupfuura zvigunwe. Wakatarisa wakananga kumberi, wakapfugama mabvi kunge wakagara kumashure pachigaro kusvika zvidya zvoda kufanana nepasi, zvichichengeta zvitsitsinho pasi uye zvichitambanudzira maoko pachiyero. Dhonza mu abs, kuomesa muviri wese, kuchengeta yakaderera kumashure munzvimbo yepedyo-yakarerekera (a diki arch kumashure kwakanaka). Dzokera kunzvimbo yekutanga.

Plank Pushup

5 seti, 24 reps

Pinda mune yakachinjika pushup chinzvimbo, maoko akawedzera zvishoma kupfuura mapfudzi nemabvi pasi. Dhonza abs zvakasimba, uchigadzira mutsara wakatwasuka kubva kumusoro wepamusoro kuburikidza nemakumbo. Bend maoko 90 degrees. Dzorera kumashure kumusoro kunzvimbo yekutanga.

Kusvetuka Lunge

5 seti, 24 reps

Mira kureba neruboshwe zvishoma pamberi pekurudyi. Bendisa mabvi zvishoma mune yakasarudzika lunge. Nesimba rakabatanidzwa, pusha pasi petsoka dzetsoka dzacho mbiri mukusvetuka, uchichinja chinzvimbo chetsoka mumhepo, uchimhara mune yakasungwa negumbo rerudyi kumberi, rakakotama 90 degrees pamabvi nehudyu (kumashure mabvi anofanira kuve akaiswa pasi pechiuno). Ramba uchichinjana mativi ega ega rep.

Kurembera Knee Simudza

5 seti, 24 reps

Bata dhonza-dhonza, nemuviri wakarembera wakananga pasi, wakajeka kumadziro. Zvinyoro shongedza maoko (sekunge wave kuda kuita kudhonza). Paunenge wakabata muviri wakadzikama uye tucking chiuno, simudza mabvi (kana makumbo akatwasuka, zvinoenderana nehutano hwemitezo). Simudza mabvi (kana makumbo) zvakanyanya sezvazvinogona, wozodzikisira kunzvimbo yekutanga.

Kuti uwane rumwe ruzivo nezve mukurumbira mudzidzisi Steve Moyer, shanyira ake epamutemo mawebhusaiti pa themoyermethod.com uye moyermeals.com. Iwe unogona zvakare kubatana naye kuburikidza neFacebook neTwitter.

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