Sei Zoe Saldana Akakwanira Colombiana

Zvemukati

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Semumwe wevanonyanya kudiwa vatambi muHollywood, ane makore makumi matatu nematatu Zoe Saldana yakanaka, yakangwara, ine tarenda, uye yechokwadi fashoni icon.

Nechinzvimbo chake chine nyeredzi mune chitsva chiitiko flick Colombiana (mudzimba dzemitambo Nyamavhuvhu 26), mukadzi asingatyi anogona kuwedzera zviri pamutemo "kick-butt action hero" kune runyorwa rwezvipikiso izvo vateveri vangashandisa kumurondedzera. Mune iyo bhaisikopo, Saldana anotamba Cataleya Restrepo, mucheche-iwe-akanakisa- kwete-wekuyambuka mhondi uyo anoda kutsiva kune vanotengesa zvinodhaka vakauraya mhuri yake.

Kuti amushandure ave mutete, kureva muviri kuita muchina wekuuraya badass, Saldana akashanda nemudzidzisi wemuHollywood musimba Steve Moyer (uye dynamo yevanhu) mazuva matatu kusvika mana pavhiki.

Moyer, uyo akashanda naSaldana kubvira 2009 uye zvakare anodzidzisa Amanda Righetti uye Shannon Doherty, akafuridzirwa kuti ave mudzidzisi wega mushure mekukuvara kwapedza basa rake rebhasikiti muEurope.

"Ndakatanga kupa yega bhasiketi zvidzidzo kuvana, uye izvo zvakazoshanduka kuita kudzidziswa kwega," Moyer anodaro. "Chido changu hachisi kungodzidzisa vanhu, asi kuvabatsira kutanga mararamiro ane hutano."

Nekuti Colombiana, Saldana aida kuchengetedza muviri wake une toni, wakasununguka, wemitambo achiramba asina kukuvara uye akasimba. Kunyangwe Moyer aine chakazara chitupa muhutano (tarisa yake Moyer Method, mararamiro anoshamisa ane hutano iwe aunogona kuzvisarudzira), iye aisafanirwa kuisa sexy sexy nyeredzi pane yakakosha chikafu cheiyo basa.

"Ndinomupa yakawanda kiredhiti - iye anoziva kudya zvine hutano iye," anodaro Moyer. "Ndinomupa mazano uye mazano paanenge achida."

Moyer anokurudzira kuve nechinangwa chikuru chekuve neutano hwakanaka pane kungoyedza kutaridzika zvakanaka, nekuti haungaite kunge uine hutano nevekupedzisira.

"Kurovedza muviri chikamu chakakura, uye ndizvo zvakaitawo kudya kunovaka muviri. Izvo zvinowanzo kufuratirwa kuenzanisa," anodaro Moyer. "Iwe haufanire kuve wakanyanyisa pamwe kuti utaridzike uye unzwe kufara."

Saka iwe unogona kunzwa senge munhukadzi asingatyi (uye kutaridzika seyewo), Moyer anogovera zvimwe zvakavanzika zveZoe Saldana's Workout, pano.

Iwe Unozoda: Bhora rekurovedza muviri, bhendi rekudzivirira, tambo yetambo, uye meti yekurovedza muviri.

Mashandiro ainoita: Kurovedza kwaMoyer kuSaldana iguru kune toning nekuti inoshanda muviri wese nekutarisisa kumakumbo. Iyo yekumusoro muviri inofamba ichabatsira kutsanangura pasina chero tyisidziro yekuwana yakawanda, pamwe nekushanda musimboti zvakaoma.

"Inorova dambudziko guru repamusoro iro vatengi vangu vese vechikadzi vanondiudza nezvazvo - iwo triceps," Moyer anodaro. "Unogonawo kuita basa iri uchibvisa tambo yekudhonza nebhora rekurovedza muviri."

Usati watanga basa iri, tanga ne5 kusvika 10 maminetsi ekudziya-up pamushini weelliptical kana treadmill kuti muviri udziye.

STEP 1: squats ane Exercise Bhora uye Resistance Bhendi

Maitirwo acho: Isa bhora kumadziro uye mira wakafuratira kuitira kuti kuzasi kwako kutenderere kwakaringana naro. Tsoka dzako dzinofanirwa kunge dziri muchinzvimbo zvekuti paunogara pasi, mabvi ako anogara achienderana nezvitsitsinho zvako. Paunosvetuka pasi, unofanirwa kuumburuka nebhora, chengetedza rako repazasi riwedzerwe.

Pazasi pe squat, Moyer anofarira kuita kuti Saldana abate bhendi rekupokana pakureba kweruoko uye oridhonza nepakati kuitira kuti bhendi riuye nepachipfuva chake, richishanda kumashure.

Pedzisa 12 kusvika ku15 reps, kuve nechokwadi kuti imwe neimwe rep inononoka uye inodzorwa.

Tsandanyama kufamba uku kunoshanda: Muviri wese wepasi. Kushandisa bhora kunodzivirira kuzasi kumashure nemabvi - idzo nzvimbo mbiri dziri panjodzi zvakanyanya kana iwe uchiita squat yenguva dzose.

STEPI 2: Cable Push-Dhonza

Maitirwo acho: Muchidimbu, uri kugwinha pasi, uri kudhonza, urikusundidzira, uri kutenderera muchiuno. Zvakaoma kwazvo kutsanangura nekuti pane zvakawanda zvirikuitika, saka heino chinongedzo kuchiratidziro chevhidhiyo kubva kuna Steve Moyer iye!

Pedzisa 12 kusvika ku15 reps kune rumwe rutivi.

Misumbu kufamba uku kunoshanda: Anenge muviri wese! Icho chiito chakakura che toning, kugadzikana, uye simba repakati.

CHITATU 3: Plank Push-Ups

Maitirwo acho: Tanga munzvimbo yeplank, uchichengeta muviri wako wakabatana kubva kumusoro kusvika kumagunwe. Zviise panzvimbo yekusimudza ruoko rumwe panguva nekufamba kwemuviri kudiki sezvinobvira.

Rangarira kuti iwe hausi kuita yekusundira-kumusoro, iwe uri kungochinja kubva padanda repanzvimbo kuenda kusundira-kumusoro chinzvimbo. Ita shuwa kuti unoshandura ruwoko rwaunoshandisa kutanga kubva kuseti kuseta. Kune reps, uku kuchava kufambira mberi kwechisikigo.

"Unogona kutanga kungokwanisa kuita matatu kana mana. Ingoedza kuramba uchiwedzera zvimwe nguva dzese dzaunozviita - iwe unozoshamisika nekukurumidza kwaungaita kuti uvandudze pachiitwa ichi," anodaro Moyer. "Kana iwe uchigona kuita gumi, izvo zvakanaka. Kana iwe uchigona kuita gumi nemashanu, uri rockin '. Kana iwe uchigona kuita makumi maviri kana kupfuura, iwe uri nyeredzi yedombo!"

Tsandanyama kufamba uku kunoshanda: Ichi ndicho chimwe chiitiko chikuru chakakomberedza icho chinotarisawo matiki uye padiki padiki, chipfuva.

CHITATU 4: Kufamba Makumi

Maitirwo acho: Tanga munzvimbo yakamira. Tevere, tora nhanho yakareba kupfuura nhanho yako yekufamba, saka mira uye usarega kukurumidza kwako kukuendesa kumberi.

Dhonza wakananga pasi kuitira kuti ibvi rako repamberi rirambe rakaenderana nechitsitsinho chako chepamberi. Kana ibvi rako repamberi riri kutambanudza kupfuura zvigunwe zvako, iwe uri kuisa kushushikana kwakanyanya pamabvi ako, izvo zvinogona kukonzera kukuvara. Ibvi rako rekumashure rinofanira kuuya pedyo nepasi asi harifanire kuribata. Huya zvakananga kumashure uye upinde mune yako inotevera lunge.

"Kune vanotanga, matanho gumi kusvika gumi nematanhatu inhanho huru yekutanga," anodaro Moyer. "Paunenge uchisimba, wedzera reps kusvika wave kuita makumi matatu kusvika makumi mana matanho akakora nekurema."

Misumbu kufamba uku kunoshanda: Iyi ndiyo imwe huru gumbo toner. Kana iyo fomu iri yechokwadi, chiitiko ichi chinonyatso toni iyo gluteus. Rangarira kudzidzira fomu rakanaka nezano iri: Nhanho, mira, yakatwasuka, pasi.

STEPI 5: Bhora Hams neBeekisheni Bhora

Maitirwo acho: Rara wakatsetseka pameti yekurovedza muviri nemaoko ako nemativi ako, zvanza pasi. Isa tsoka dzako pamusoro pebhora rekurovedza uye makumbo ako akatambanudzwa uye usina kukotama mumabvi. Musana wezvitsitsinho zvako unofanirwa kunge uri pamusoro wepakati pebhora.

Tevere, simudza chiuno chako kuitira kuti iwe urikuita rakatwasuka puranga - muviri wako unofanirwa kunge uri tambo yakatwasuka kubva kutsoka kusvika pamapfudzi ako. Kuchengeta chiuno chako chakatsiga uye pavanenge vari, dhonza bhora mukati wakananga kune glutes yako nezvitsitsinho zvako.

Kuchengeta nhanho inononoka uye yakatsiga, dzosera bhora kunzvimbo yekutanga. Ive neshuwa yekuchengeta chiuno chako kumusoro kubva pamuti kuti muviri wako ugare wakabatana. Iwe unogona kushandisa maoko ako pameti kuti ugare wakadzikama. Pedzisa 6 kusvika ku8 reps kune anotanga uye kusvika gumi neshanu reps paunosimba.

Misumbu kufamba uku kunoshanda: Hamstrings uye mhasuru mhasuru.

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 pawww.kristenaldridge.com.

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