Nyeredzi yeRinger Sarah Michelle Gellar's Total Body Workout

Zvemukati

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Sarah Michelle Gellar mumwe mukadzi anotya, asingatyi! The kick-butt TV veteran parizvino ane nyeredzi muThe CW's new hit show Ringer, asi anga achishamisa isu kweanopfuura makore gumi nehunyanzvi hwake hwekuita uye buff muviri kuti uenderane.

Chii chakavanzika chemutambi chekuchengetedza kamera-yakagadzirira nguva dzese? Pamusoro pekudzingirira mwana wake anonakidza akatenderedza (ane makore maviri-Charlotte Nyasha nemurume Freddie Prinze, Jr.), zvimwe zvakavanzika zvekugara-kwake zvinosanganisira kurovedza muviri kunze, maPirato, kudya zvine hutano uye kuita juisi.

Gellar akashandawo nemukurumbira mudzidzisi Phong Tran weJoe's Gym. Tran, ane hunyanzvi hwekuita basa rekudzidzisa, akashanda nemumhanyi mutambi katatu pasvondo kwemakore maviri, achitarisa zvakanyanya paPlyometrics.

"Mutumbi waSarah waive wakakwana, asi aingoda kusimba nekuti anoita zvakawanda zvake," Tran anodaro. "Zvese zvataiita zvaifanira kukomberedza musimboti wakasimba kwazvo, uye iye uye kumashure kwake nguva dzose kwaifanirwa kuve kwakabatanidzwa."

Hazvishamise kuti Gellar aingozvipira kune yaTran's fitness routine semabasa ake ekutamba.

"Aigara aripo nguva dzose mukushanda kwake, achigara achida kuedza kuita zvitsva uye achizvipa nepaanogona napo," Tran anodaro. "She was the perfect client!"

Nepo isu tese tingave tisiri nyanzvi dzeTV, isu tinogona kutaridzika uye kunzwa senge! Mudzidzisi ane tarenda akatipa scoop yekuti tingaite sei kuti tigadzire maoko, makumbo akaonda, uye yepakati sekisiketi - senge Gellar. Verenga pamusoro kuti uwane zvimwe!

Iwe Unoda: Cable rack; floor mat; dumbbells; yakakwira pulley ine yakatwasuka, cambered kana V bar; nhanho yebhokisi.

Mashandiro ainoita: Tran's total-body Workout yaakagadzirira Gellar inotarisa paplyometrics kuti ishande musimboti, biceps, triceps, quads, glutes, mapfudzi, abs, obliques, musana, zvidya, makumbo, hamstrings uye butt. Inosanganisira kufamba kunomwe kunoitwa mudunhu kwemaminetsi makumi matanhatu pasina zororo.

Kutanga nekutambanudza mwenje wobva wadziya-kwemaminitsi mashanu kusvika gumi nemashanu pane treadmill kana elliptical - chero chii chinoita kuti muviri wako wese ufambe!

STEPI 1: Kubata Cable Row

Maitirwo acho: Mira wakatarisana netambo yetambo. Bata zvese zvinomhanyisa uye gadzika pasi nemaoko ako akananga pamberi pako. Zvino iwe unenge uchida kusimuka uye, paunomira, dhonza tambo kumambabvu ako. Ita izvi mune imwe kufamba kwemvura kuitira kuti kana iwe wakamira wakatwasuka, iyo stirrups yakanangana nembabvu dzako. Wobva watsveta pasi uye worega maoko ako achienda akatwasuka paunenge uchidonha. Ndiyo 1 rep. Pedzisa 10-15 reps.

Misumbu kufamba uku kunoshanda: Makumbo, matako, musana, biceps nemapendekete.

CHECHIPIRI Push-ups neSide Twist

Maitirwo acho: Tanga munzvimbo yekusundira-kumusoro. Ita yakajairika kusundira-kumusoro, kumonyanisa torso yako kurudyi uye kusimudzira ruoko rwako rwerudyi kumusoro kuenda padenga, saka wave kutarisana zvizere kudivi. Kanda kumashure uye udzikise muviri wako pasi. Zvino ita push-up uye twist kuruboshwe uye simudza ruoko rwako rweruboshwe. Pedzisa 10 reps kune rumwe rutivi.

Misumbu kufamba uku kunoshanda: Core, chifuva, triceps, biceps, mapfudzi, abs uye kumashure.

CHECHITATU: Kuzara Kugara-kumusoro neTwist

Maitirwo acho: Nhema uine musana wako wakatarisana nepasi, pfugama mabvi uye woisa tsoka mbiri pasi. Isa maoko kumashure kwenzeve, zvinyoro kutsigira musoro wako, asi kwete kubata kana kusimudza musoro wako. Pushira yako yepazasi musana wakatarisana nepasi. Zvishoma nezvishoma simudza mapendekete ako kubva pasi, uchishandisa simba remasumbu ako emudumbu. Sezvaunosimudza, fungidzira urikusvina bhatani rako mudumbu rako. Wotsveta kuruboshwe uchitenderedza bendekete rekurudyi negokora rekurudyi wakananga kubvi rekuruboshwe. Dzvinya tsinga dzeruboshwe dzechiuno muchiuno chako nepadivi paunenge uchimonyoroka. Dzokorora zvakare kune iro divi rakatarisana. Pedzisa 10-20 reps.

Misumbu kufamba uku kunoshanda: Core, abs uye obliques.

STEPI 4: Dumbbell Reverse Lunge uye Curl

Maitirwo acho: Bata maviri dumbbells uye ubate pamativi ako. Dzokera kumashure anenge matatu tsoka negumbo rako rerudyi, panguva imwe chete uchimonyorodza zvinyowani kumapendekete ako paunodzikisa chiuno kusvika bvi rako rekuruboshwe rakakotama 90 degrees uye ibvi rako rerudyi riri mashoma masendimita kubva pasi. Sunda kumashure uye udzikise dumbbells. Dzokorora, uchidzokera kumashure negumbo rako rekuruboshwe. Ndiyo 1 rep. Pedzisa 10-15 reps pagumbo rega rega.

Misumbu kufamba uku kunoshanda: Core, biceps, quads uye glutes.

STEPI 5: Tricep Pushdowns

Maitirwo acho: Mira wakatarisana nepulley yakakwirira ine yakatwasuka, cambered kana V bar. Bata iyo bhara nemichindwe-pasi, pasi pefudzi rehupamhi kubata. Kutanga nebha pane chinenge chirebvu chin uye maoko ako ekumusoro akasungirirwa zvishoma kumusoro. Kutanga kufamba nekuunza magokora ako pasi mumutsara nemuviri wako. Kana magokora ako akanongedza pasi, enderera mberi nekufamba nekusundira pasi nekutenderera muarc yakakura.

Chengeta magokora ako akasvinwa zvakasimba mukati memativi ako nemaoko ako akatwasuka. Usarega maoko ako achikotama. Svina zvakaoma. Rega bhawa risimuke. Rega maoko ako ekumusoro akwire kumusoro zvakare kusvikira bhawa iri pachirebvu. Ndiko 1 rep. Pedzisa 10-20 reps.

Tsandanyama kufamba uku kunoshanda: Core uye triceps.

CHITATU 6: Bhokisi Matanho Ups

Maitirwo acho: Gadzira bhokisi rinenge rakakwirira pamabvi uye tora peya yezvimedu. Mira zvakananga pamberi pebhokisi. Nerimwe gumbo, pinda pabhokisi, bvisa chitsitsinho chako uye uzvisimudze. Paunosvika kumusoro, shandura glutes yako uye hamstrings zvakaoma sezvinobvira kweinenge sekondi imwe, uye wozodzikisa gumbo zvishoma nezvishoma. Ndiko 1 rep. Pedzisa 25-30 reps pagumbo rimwe nerimwe.

Tsandanyama kufamba uku kunoshanda: Glutes, zvidya uye hamstrings.

STEPI 7: Lat Pulldown ine squat

Maitirwo acho: Mira munzvimbo yeku squatting, nemaoko akabatwa pamusoro pakuwedzerwa kuzere, akabata bhara rakabatana neremu stack. Dhonza magokora ako pasi uye kumashure, uchidzikisa bhari kumutsipa, wozodzokera kunzvimbo yekutanga. Uyu 1 rep. Pedzisa 10-20 reps.

Misumbu kufamba uku kunoshanda: Core, lats, biceps, kumashure kumashure, makumbo, quads, glutes uye butt.

Kuti uwane rumwe ruzivo, tarisa webhusaiti yaTran, My Fitness Pros, pamwe nebasa rake rinokurudzira rekupa kudzorera kune veterans nekuvapa zvirongwa zvekusimbisa muviri uye kudzidzisa hupenyu.

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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