Salma Hayek's Yese-Muviri Dambudziko

Zvemukati

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Enda pamusoro Uma Thurman, kune mutsva mukadzi wechikadzi mutaundi! Anotarisirwa kwazvo Oliver Stone anonakidza Savages yakarova dzimba dzemitambo muzhizha rino, ichitarisa inokatyamadza Salma Hayek, uye iri chaizvo senge gory sezvazviri gritty. Mukumhanya, mutambi akasarudzwa naOscaros anotamba amai vasina murume vasina kuroorwa avo vanongoitikawo semusoro weMexico zvinodhaka zvinodhaka-nemitambo zvimwe zvipfeko zvemukati zvine hutsi. Hayek chete ndiye aikwanisa kuita hunhu husina tsitsi, hwakasimba kudaro!

Asi kuunza iyo sexy haina kuuya nyore. Kubva pakuita juicing kuenda kuPilates, sassy senorita anoshanda nesimba kuti arambe aine hunhu hwakaipisisa. Sara Shears, muvambi weUgifit.com, akadzidzisa Hayek munguva yakapfuura uye anoti, "Salma akachenjera kwazvo uye ane kutyaira kwakawanda! Anogara achiisa simba rake rese mukushanda kwake uye ndicho chikonzero anowana mhedzisiro. Ini handikwanise taura zvinhu zvakanaka zvakakwana pamusoro pake."

Vaviri ava pavakadzidzira pamwechete, vakashanda zvakanyanya-kungave panzvimbo, muhotera, kana kumba kwake-kweavhareji yemazuva mashanu kusvika manomwe pasvondo. Nepo maekisesaizi acho aive mapfupi (kazhinji anenge maminetsi makumi matatu), aive akanyanya!

"Takaita zvakawanda zvekickboxing, kutamba kwemhando yekudzidzira nekudzidzira simba uye basa rebhora," Shears anodaro. "Taizovaka cardio uye high-intensity interval training ine maekisesaizi anounza kurova kwemwoyo chaizvo. Salma mudiki, saka kuwedzera mukudzidziswa kwesimba kwakamupa tsananguro yakanaka yetsandanyama uye mitsetse yekusimbisa muviri wakanaka waaive. akazvarwa na.

Zvinoenderana naShears, kiyi yemhedzisiro kusarudza kurovedza kwakasiyana, kunetsa, uye kunoenderana. "Iwe haungawani zvigumisiro nekudzidzira kaviri chete pavhiki. Unofanira kunge uchiita chimwe chinhu zuva rega rega, munguva pfupi asi yakakwirira, "anodaro.

Isu tinoda kukurumidza kushanda kunounza mhedzisiro zvirinani (ndiani asingadaro!), Ndosaka takamiswa apo Shears akagovana imwe yemaitiro aHayek ekurovedza muviri nesu!

Salma Hayek Yakazara-Muviri Workout

Unoda: Meti yekurovedza muviri, bhodhoro remvura, cheya kana bhenji.

Mashandiro azvinoita: Iyi inguva yekukurumidza inotarisisa kwenguva pfupi asi yakanyanya kusimba "zvipikise iwe" maekisesaizi. Aya matanhatu mafambiro anotenderera musimboti, simba, uye cardio. Ita chiitwa chega chega kwemineti imwe munzira yose, wobva wadzokorora maitiro kakawanda sezvaunogona. Iva wakagadzirira kudikitira!

1. Burpees

Kutanga, simuka wakamira. Dzorera chiuno chako kumashure uye bendamisa mabvi ako kuti udzike mu squat. Isa matende maviri pasi pefudzi-hupamhi hwakaparadzaniswa. Wedzera (svetuka) makumbo ako kumashure kwako, uchitsigira huremu pamabhora etsoka dzako nemaoko ako. Simbisa tsandanyama dzako dzemudumbu. Deredza chipfuva chako kusvika mukati meimwe inch yevhu (ita shuwa kuti musana wako wakatwasuka). Zvisundire iwe kumusoro zvakare.

Mushure mekupedza iyo pushup, tora chinzvimbo che squat zvakare. Zvino, shandisa mhasuru dzako dzemhasuru kuzvimisikidza kubva pasi uye JUMP!

Ita zvakawanda sezvaunogona nefomu yakakodzera muminiti imwe.

2. Alternating Pushups

Isa zvigunwe zvako nemaoko pasi, uine chokwadi chekuti musana wako nemaoko zvakatwasuka. Chengeta maoko ako akafara zvishoma pane uye pazasi pemapfudzi ako uye simbisa tsandanyama dzako dzemudumbu. Inhale paunenge uchizvidzikisira pasi, uchimira sezvo magokora ako anosvika pamadhigirii makumi mapfumbamwe. Chengetedza muviri wako kubva pakubata pasi. Exhale uye uzvisundire kure kubva pasi. Usavhare magokora ako, uye usakotama musana wako.

Kune epamberi, edza kusiyanisa pushups. Paunenge uchizvisundira kure kubva pasi, uya nebvi rako rerudyi kuchipfuva chako, wobva wadzokera pasi wochinja neimwe ibvi rako rekuruboshwe.

Ita zvakawanda sezvaunogona nefomu yakakodzera muminiti imwe.

3. Danda

Kutanga kupinda muchinzvimbo chepushup, asi kukotamisa magokora ako uye uri uremu hwako pamaoko ako epamberi pane pamaoko ako. Isa maoko ako pamberi pako. Chiuno chako hachifanirwe kukwidziridzwa mudenga, uye musana wako haufanire kugadzirwa. Muviri wako unofanirwa kuita mutsara wakatwasuka kubva kumusoro wako kusvika kumakumbo ako.

Simbisa tsandanyama dzako dzemudumbu kuti dzikubatsire kubata chinzvimbo nemazvo, uye uibate kwenguva yakareba sezvaunokwanisa. Paunotanga kunzwa kuzasi kwako kunotanga kupera kubva kuneta, tora zororo, wozodzokera panzvimbo yakakodzera uye ubate kufamba zvakare. Fema zvakaenzana mukati mekufamba. Inzwa nyama dzako dzemudumbu dzichishanda uye kupera simba paunenge wakabata chinzvimbo.

Ita kuti kufamba kwacho kuve kunonetsa sezvo iwe uchiwana simba nekusimudza gumbo rimwe panguva kumashure kwako, kana kusvetuka majeki netsoka dzako.

Bata kweminiti imwe.

4. Jump Squats

Mira nemakumbo fudzi-upamhi hwakaparadzana, maoko ari kumativi ako. Tanga nekuita squat yenguva dzose uye wobva wasvetuka sekuputika sezvaunokwanisa paunosimuka, uchisvika padenga. Kana iwe ukadzika, dzikisa muviri wako kumashure muchinzvimbo che squat kuti upedze imwe rep.

Ita zvakawanda sezvaunokwanisa kweminiti imwe.

5. Triceps Dips

Isa maoko ako papfudzi-hupamhi pakaparadzana pabhenji rakachengetedzwa kana cheya yakagadzikana. Fambisa zvakapambwa zvako pamberi pebhenji makumbo ako akakotama uye tsoka dzakaiswa pahupamhi hwehudyu zvakaparadzana pasi. Rongedza maoko ako uye ramba wakakotama zvishoma mumagokora ako kuitira kuti ugare uchiramba uchinetsekana pama triceps ako uye kubva pamajoini ako egokora.

Zvishoma nezvishoma bendamisa magokora ako uye udzikise muviri wako wepamusoro uchidzika pasi kusvika maoko ako ave padanho re90-degree angle. Ive neshuwa yekuchengetedza musana wako padhuze nebhenji. Paunenge iwe wasvika pazasi pechikwata, zvishoma nezvishoma dzvanya kure nemaoko ako, uye uzvisundidzire wakanangana nekudzokera kumusoro kunzvimbo yekutanga.

Ita zvakawanda sezvaunokwanisa kweminiti imwe.

6.Yakazara-Muviri Sit-Ups:

Rara pasi pasi makumbo nemaoko akatambanudzwa. Wakabata mhasuru dzako dzemudumbu zvakasimba, gara uchikwira kumusoro, uchimonerera mubhora nekukwevera mabvi ako muchipfuva chako wobva waenda kure kure zvakare.

Ita zvakawanda sezvaunokwanisa kweminiti imwe.

Kuti uwane rumwe ruzivo nezve Sara Shears, tarisa webhusaiti yake uye ubatanidze naye kuburikidza neFacebook kana Twitter.

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