Murovedzi waScarlett Johansson Anozivisa Maitiro Ekumutevera Iye 'Chirikadzi Nhema' Workout Routine

Zvemukati

• Yakazara-Muviri 'Chirikadzi Mugadziri' Workout
• Primer (aka Warm-Up)
• Akagara Pike-Up
• Windmill
• Hip Kutenderera
• Dunhu 1: Reactive
• Mushonga Bhora Rotational Slam
• Lateral Miganhu
• Circuit 2: Simba
• ChiRomanian Deadlift
• Zombie Overhead Press
• Dunhu 3: Rubatsiro
• Chin-Ups
• Skaters
• Ongororo ye

Iyo Marvel Cinematic Universe yakaunza bevy ye kick-ass heroines mumakore apfuura. Kubva kuna Brie Larson'sCaptain Vanoshamisika to Danai Gurira's Okoye in Black Panther, vakadzi ava varatidza vadiki mafeni kuti iro gamba guru harisi revakomana chete. Uye zhizha rino, kweteMutsivi iri kuve neakakura budiriro nguva kupfuura Scarlett Johansson's Natasha Romanoff, akaChirikadzi Nhema.

Inonyanya kukosha yeMCU muna 2010Iron Man 2, Johannson's Romanoff ishori yakadzidziswa kurwa kubva paudiki, nekuda kwechikamu chehurongwa hwekudzidzisa hwe "Red Room". Zvakawanda saRomanoff, ane simba revakadzi mukati mese mapfumbamwe mafirimu eMCU, Johansson zvakare chimiro chesimba mukati nekunze, sekureva kwemurairidzi wake wenguva refu, Eric Johnson weHomage.

“Ndiye akanakisisa,” anodaro Johnson, ave achishanda naJohansson kwemakore 12 apfuura. "Akaita semhuri."

Johnson, iye mubatanidzwa weHomage fitness zvivakwa, akatanga kuyambuka nzira naJohansson, 36, muNew York. Ivo vaviri vakaramba vachishanda pamwe chete muLos Angeles, uko Johnson akatamira kweanenge makore maviri, asati aendesa kudzidziswa kwavo kune rimwe divi repasi muNew Zealand, uko Johansson akadhirowa mutambo we2017 sci-fi,Ghost muShell. KugadziriraChirikadzi Nhema, Johnson anoti Johansson akange atovaka hwaro hwakasimba kubva pamabasa ake ekare, ayo aisanganisira a2018.Avengers: Infinity Hondo uye 2019'sAvengers: Endgame. (Yakabatana: Sei Scarlett Johansson Akawana Mune Superhero Shape)

"Anga atove neyakakura iyi nheyo yekudzidziswa, iyi hombe nheyo yesimba," anodaro Johnson. "Takanga tine quote hombe-isinaquote offseason, takave nenguva yakawanda yekugadzirira, rinenge gore, saka ndaigona kunyatsomuwanisa simba rekutanga uye mamiriro kusvika pataida."

NekutiChirikadzi Nhema, iyo yakatanga kugadzirwa muna Chivabvu 2019, Johnson anoti akachengeta kupora mupfungwa sechikamu chechirongwa chaJohansson, pamwe nezvimwe zvinonetsa zvinogona kuuya nebasa rake kwete semutambi, asi semumwe wevagadziri vefirimu. (Inoenderana: Iyo Yekudzoserwa Workout yeIpo Paunenge Uchiri Kuda Kuva Inoshingairira PaZuva Rako Rekuzorora)

"Pepa, ini ndaive nehurongwa hwakakwana asi zvaive pamusoro pekuuya [uye ndokuti]," Zvakanaka, urikunzwa sei nhasi? Ndezvipi zvinonetsa zvaunazvo? "Anotsanangura Johnson. "Kushanda kwedu kwakanyatsoshanda. Ini ndinofunga kufunga zvisiri izvo kuti iwe unofanirwa kuzvinetsa uye kushandisa tani yenguva munzvimbo yekurovedza muviri. Kana iwe uchikwanisa pamwe nenguva yako, unotora yakanaka, yakanaka nguva, ako akakosha zvinhu - zvinogona kudaro kuva squats - asi kuri kufunga zvakare kuti squat ichava nani kwaari. " (Yakabatana: 10 Nzira dzekuita zvikwata zvine Weights)

Johnson anoti kushanda kwake naJohansson kwaiwanzo kutanga kuma5: 30 na6: 00 mangwanani.Kuti vatange zuva rekuenda, vaizotanga nebasa rekufambisa, rinova iro kugona kwemuviri kuwana mhando dzese dzekufamba pasina kurwadziwa. Kupenga furo ingave sarudzo kunaJohansson, zvichimirira nguva, ichiteverwa nebasa repakati, iro rinogona kuve nemuviri wakadzika unobata kana kufa kwechiputi. Sezvinonakidza sekunzwika kwezita, "zvipembenene zvakafa" ibasa rinoita basa rekutanga. Kutanga, waizotanga warara nemusana. Tevere, iwe waizounza maoko ako akananga pamusoro pemusoro wako uchisimudza makumbo ako asi uchive nechokwadi chekuti unokotamisa mabvi ako pa90-degree angle. Kubva ipapo, iwe waigona kutambanudza ruoko rwako rweruboshwe uchisimudzira gumbo rakatarisana asi uchimira usati wabata pasi. Waizodzokera panzvimbo yako yepakutanga usati watambanudza ruoko rwerudyi negumbo rekuruboshwe, uchidzokorora kusvikira wapedza dunhu.

Johnson anoti anodawo kuita "toni yemushonga bhora rinokanda," kusanganisira kutenderera kutenderera, kurova, uye chipfuva kupfuura. "Ini ndichatanga nekutenderera kuita kuti tsinga dzisimbe uye dzishande, saka tichaita kettlebell swings kana tichaita dzakasiyana siyana dzekusvetuka plyometrics," anodaro, izvo zvinogona kusanganisira lateral miganho, iyo inoda iwe kuti usvetuke kubva kutsoka yako yekuruboshwe kuenda kutsoka yako yekurudyi, a la a skating motion. (Yakabatana: Zvese zvaunoda Kuti Uzive Nezve Plyometrics)

Unoda kuwana kuravira kweizvo zvakaita kurovedza saJohansson iye? Edza iyi Workout kubva kuna Johnson, yakanzi "Chirikadzi Mugadziri."

Yakazara-Muviri 'Chirikadzi Mugadziri' Workout

Maitirwo acho: Iwe unotanga neiyo yekutanga (aka inodziya-kumusoro) dunhu iyo, iwe wakaifungidzira, inokanganisa tsandanyama dzako kuti dzive nechokwadi chekuti dzinoitwa uye dzinodziya kune mamwe ese ekurovedza muviri. Kubva ipapo, iwe unozadza matatu macircuit ane maviri mafambiro mune yega uye nekudzokorora kakawanda sezvataurwa.

Zvamunoda: Bhora remushonga (Ritenge, $ 13, amazon.com) uye bvunzo yekurovedza muviri (Tenga Iiri, $ 90, amazon.com). Kune kumwe kufamba, kwakadai semhepo inofefeterwa nemhepo uye nepamusoro pepanhau, unogona kuwedzera kettlebell (Buy It, $ 30, amazon.com) uye madhumbe (Tenga Iwo, $ 23, amazon.com), zvichiteerana.

Primer (aka Warm-Up)

Akagara Pike-Up

A. Kutanga kugara pasi nemakumbo pamwechete uye zvigunwe zvakanongedzwa.

B. Nemichindwe yakatsikirirwa pasi pedyo nehudyu, simudza makumbo kubva pasi kuti uende, uchivachengeta pamwe chete.

C. Imbomira kumusoro usati waderedza kudzoka pasi nekutonga.

Ita 10 reps.

Windmill

A. Tanga kumira netsoka dzefudzi-hupamhi dzakaparadzaniswa nehuremu hwakaenzana pamberi pako. Bend pasi kuti ubate kettlebell kana dumbbell, uchiibvuta kumusoro kumusoro neruoko rweruboshwe.

B. Dzorera tsoka dzese zvigunwe zviri kunongedza 45 degrees kurudyi (kana kuchamhembe kwakadziva kumabvazuva). Hinge muhudyu, kusundira butt kunze kumashure kuruboshwe (kana kumaodzanyemba kwakadziva kumadokero), kuchengetedza musana usina kwawakarerekera sezvaunosvika kuruoko rwerudyi uchienda mukati mechidzitiro chekurudyi.

Ita 5 reps, dzokorora kune rumwe rutivi.

Hip Kutenderera

A. Gara pamubati wekurovedza muviri nemabvi ekurudyi uchienderana nehudyu pa90-degree angle. Ibvi rekuruboshwe richakotamawo parutivi. Renda mberi uye chengetedza musana usina kwawakarerekera.

B. Nemichindwe yakaiswa pasi pamubhedha, tsamira kumashure uye wotanga kuvhura hudyu kuruboshwe uye tenderera.

Ita zvishanu reps, dzokorora kune rimwe divi rakatarisana.

Dzokorora Primer kamwezve kweakakwana maviri kutenderera.

Dunhu 1: Reactive

Mushonga Bhora Rotational Slam

A. Kubata bhora remushonga mumaoko ese, simudza bhora pamusoro pemusoro wako uye chengetedza core yako. Bend pamabvi paunenge uchirovera bhora pasi pasi kuruboshwe kwetsoka dzako.

B. Bata bhora richidzokera mudenga, richisimudza kumusoro zvakare usati warirovera kune rimwe divi. Mamwe mativi.

Ita 6 reps.

Lateral Miganhu

A. Tanga kumira. Bhenda kurudyi ibvi kusimudza rutsoka rwerudyi pasi. Chengetedza gumbo rekuruboshwe panzvimbo. Simudza ruoko rwerudyi pamberi pechifuva chako kudzikamisa chiyero neruoko rweruboshwe rwakakotama padivi.

B. Paunenge uchichinja huremu hwako muchiuno chako chekuruboshwe, svetukira kurudyi paupamhi sezvinobvira, wakasimba kudyara rutsoka rwerudyi nekusimudza kuruboshwe (kutarira nzvimbo yekutanga). Mira zvishoma. Enda kuruboshwe uye dzokorora.

Ita 10 reps.

Dzokorora iyo Reactive dunhu zvakare kune yakazara 2 kutenderera.

Circuit 2: Simba

ChiRomanian Deadlift

A. Kutanga netsoka hudyu-hupamhi kunze kwemabvi akapfava. Bata dumbbell muruoko rumwe norumwe pamberi pemuviri nemichindwe yakatarisana nezvidya.

B. Kuchengetedza kwazvakarerekera musana, uye kutumira mahudyu kumashure uchisvina mapendekete.

C. Dumbbells dzakaderera pamberi pemakumbo, achivachengeta pedyo nemuviri. Paunosvika pamabvi, chengetedza chiuno kuti chisanyure mberi.

D. Kana iwe uchinge wasvika ingangoita yakaderera-kusvika-yepakati-shins, tyaira kuburikidza nezvitsitsinho kuti udzokere kumira, kutambanudza chiuno, uye kusvina glutes kumusoro.

Ita 6 kusvika ku8 reps.

Zombie Overhead Press

A. Mira netsoka dzakaparadzana chiuno-chakaparadzana, mabvi akapfava uye pakati pakabatana. Uine dumbbell muruoko rumwe nerumwe, simudza maoko kusvika kubendekete pakakwirira nemichindwe yakatarisa kumberi uye magokora akanongedzerwa pasi kuti ugadzire chinangwa chemunda kana U-chimiro nemaoko ako.

B. Press the dumbbells pamusoro, uye exhale. Ita shuwa kuti maoko akaturikidzana zvakananga pamapfudzi uye biceps iri padyo nenzeve dzako. Core inofanira kuramba yakabatikana.

C. Dzorera kufamba kuti udzokere panzvimbo yekutanga.

Ita 10 kusvika ku12 reps.

Dzokorora Simba redunhu kaviri zvakare kune yakazara 3 kutenderera.

Dunhu 3: Rubatsiro

Chin-Ups

A. Bata dhonza-dhonza kana zvakafanana nemichindwe yakatarisana nemuviri.

B. Kuchengeta yakakosha kubatanidzwa, simudza muviri kumusoro uchishandisa akawanda epamusoro masimba emhasuru kusanganisira ako lats (posterior mhasuru) uye biceps (anterior mhasuru), kusvikira chirebvu chasvika pamusoro pebhawa.

C. Dzikisa muviri kudzika pasi nekutonga kusvika maoko atwasanuka.

Dzokorora katatu nekudzokorora kwakanyanya kuneta.

Skaters

A. Kubva pakamira, isa tsoka kuruboshwe kuseri kwemuviri diagonally nechitsitsinho chekuruboshwe chakasimudzwa uye yakapfava mukati the gumbo rerudyi. Ramba uchitambanudza maoko ose kurudyi.

B. Kumanikidza nepasi petsoka yekurudyi, kurumidza kukwira kuruboshwe, Zvinyoro-pasi kumhara pagumbo reruboshwe sezvo gumbo rerudyi richitsvedza seri kwemuviri, maoko akatambanudzirwa kuruboshwe, achiratidzira nzvimbo yekutanga. Dzokorora, kuchinjanisa mativi.

Ita 6 kusvika ku8 reps.

Dzokorora dunhu reKubatsira kaviri zvakare kune yakazara 3 kutenderera.

Kunyangwe avo vari kuda kugaya kunge Chirikadzi Nhema vanogona kuita izvi mukugarika kweimba yavo, kune vagari nevaenzi veYOTELPAD Miami, ivo vachakurumidza kuva nenzvimbo yavo pachavo yekufambisa yavo yemukati-Marvel superhero. "Ichave chirongwa chedu chekutanga chehotera," anodaro Johnson wenzvimbo yeHomage. "Purojekiti iyi ihafu yekugara, hafu yehotera. Takagadzira gym yevaenzi vese vehotera uye varidzi vemikondomu, vanogona kuwana hotera. Chatinoedza kuita chaizvo kubatanidza huzivi hwedu hwekuita muviri, asiwo , tinoda chero kusimba kwauri, kuti iwe ugone kuzviita munzvimbo yedu yejimu."

Iyo nzvimbo pachayo ichasanganisira cardio uye hutano hwekudzidzisa michina, yemahara uremu chikamu, uye Peloton bhasikoro. "Kunyangwe [vashanyi] vachida kutitevera kana munhu wavo wavanoda kukurudzira wemu Instagram kana murairidzi wavo anovatumira zvirongwa vachifamba, tinoda kuva nezvose zviripo munzvimbo yedu yekurovedza muviri," anodaro Johnson. Chokwadi, kudzidziswa segamba repamusoro hakuna kumbotaridzika - kana kunzwika - sekunakidzwa kwakanyanya.

Ongororo ye