Maitiro Ekuita Zac Efron's 'Baywatch' Workout

Zvemukati

• Mudzidzisi
• Uzivi
• Kudzidzira
• Fitness level
• Yakazara-muviri 10-20 kudonhedza-seti Workout
• Semuyenzaniso:
• Simba rekudziya
• Dhinda remadziro
• Kuita:
• Akamira makumbo anochinja
• Kuita:
• Kusiyanisa reverse lunge ne trunk kutenderera
• Kuita:
• Hip inotambanudza ne torso twist
• Kuita:
• Kudonhedza seti
• Dzidzira # 1
• Kuita:
• Dzidzira # 2
• Kuita:
• Dzidzira # 3
• Kuita:
• Dzidzira # 4
• Kuita:
• Dzidzira # 5
• Kuita:
• Dzidzira # 6
• Kuita:
• Iyo purogiramu
• Chirongwa chekudya
• Chenjedzo
• Zvinangwa chaizvo
• Ungatanga sei
• Chinokosha

Kunyangwe iwe uri fan weyekutanga "Baywatch" TV nhepfenyuro kana iyo "Baywatch" bhaisikopo iyo yakabuda makore akati wandei apfuura, pane mukana wakanaka kuti iwe waona vakaoma-vane muviri vane mukurumbira vachitamba avo avo-ano anozivikanwa matsvuku masutu uye zvikabudura.

Kunyange mutambo weTV uchiratidza mabods akakodzera aDavid Hasselhoff naDavid Charvet, chirimwa chitsva chemufirimu chenyeredzi chinoita senge chakanyatso gadzirirwa uye chakagadzirira kubata chero emergency yemahombekombe inouya kwavari.

Asi sei cast - kunyanya, Zac Efron - anowana (uye kugara) mune inoyevedza chimiro?

Mazwi maviri: Patrick Murphy.

Mudzidzisi

Murphy, weLos Angeles- anodzidziswa akasimba wehunyanzvi, haazi muenzi pakuyedza miganho yevamwe vedu vatinofarira Hollywood A-mazita.

Iye ndiye huropi kuseri kwema Workout maitiro evanoverengeka vane mukurumbira, kusanganisira Alexandra Daddario (uyo ari zvakare mu "Baywatch"), Cameron Diaz, Jason Segel, naDaniela Ruah.

Asi iko kushandurwa kwaEfron kunoisa uyu mudzidzisi anonyanya kutsvakwa mukutarisisa. Kushanda kwake kwakasimba uye kunoshanda kwakakurudzira vanhu vazhinji kuti vatevedze chirongwa chekudya uye chekurovedza muviri chaakagadzirira Efron.

Sei uyu murairidzi akangwara akaita kuti Efron agadzirire kupedza zuva rese kupfura zviitiko pasina asi kushambira hunde? Verenga pamusoro, uye isu tinokuudza iwe chaizvo kuti zvinoitwa sei.

Uzivi

Kutaura kuti Efroni akabva mukukodzera kusvika kuchinhu chakashamisa.

Kunyange kuita kwake kwe "Baywatch" kwakaita kuti zviite senge aigara akataridzika kudaro, chinhu chimwe ndechechokwadi: Kuti utore muviri waEfron mune chimiro chepamusoro-soro, Murphy aifanirwa kugadzira kurovedza muviri kwakashanduka nekufamba kwenguva.

"Efron's 'Baywatch' chirongwa chekudzidzisa mabhaisikopo chinosanganisira nzira inogara ichichinja, inosanganisira kurovedza muviri zvizere, kupatsanurwa kwemazuva maviri, kupatsanurwa kwemazuva matatu, kudzidziswa kwesimba, kudzidziswa kwesimba, kudzikama uye kudzikamisa kudzidziswa, kudzidziswa kwevanochengetedza hupenyu, kukwira, bhasikoro, chipingaidzo. kosi yekudzidzira, nezvimwe, ”anodaro Murphy.

Iko shanduko muchirongwa kwaireva kuti Efron haana kumbosvika pakapfava, iyo inonzi Murphy nekubatsira Efron kuve yakasimba, yepamusoro-kutsungirira muchina pamwe nekuwedzera kurasikirwa kwemafuta.

"Zvichitaurwa zviri nyore, akazoguma ave kubvaruka," anodaro Murphy.

Murphy anonongedzerawo kuti kumisikidza bhawa kumusoro kuna Efron kwaive nyore, kunyanya sezvo aine imwe yeanonetsa maitiro ekurovedza Murphy akamboonekwa.

"Sezvo kukundikana kwaisambova sarudzo, ndaiziva zvaizoitika mushure memwedzi chete muchirongwa," anotsanangura kudaro Murphy.

Uine izvo mupfungwa, Murphy akashandura mafirita aEfron zuva nezuva. Akagadzirisa zvirongwa zvekumisikidza uye akawedzera masupeti, kudzidziswa kwedunhu, kurovedza muviri -style, kudzidziswa kwecardio, nezvimwe.

"Ndakakanda bhokisi rese rekushandisa kwaari, uye ndine rake rakakura kwazvo," anodaro.

Kudzidzira

Iwe ungangove wakaona iri "rese rakasimba rebhokisi rezvishandiso" remafambiro mune mamwe mabhuku, asi Baywatch Body Workout pazasi ndeimwe iyo Murphy isina kumbobvira yagovana.

Kuzivisa zvizere: Uku kurovedza kwakanyanya. Kana iwe ukautevera chaizvo sezvayakarongedzwa, iwe unozopedzisa 720 reps, kusasanganisira iyo warmup. Ehe, iwe unoverenga izvo nenzira kwayo.

Iyi 720-rep Workout Murphy yakashandiswa naEfron. Izvi zvinorevei kwauri? Zvakanaka, zvinoenderana neyako yazvino fitness level uye iyo nguva yenguva yauri kuda kutsaurira kushanda.

Fitness level

• Kutanga: Ita 2 kutenderera pane kurovedza muviri
• Pakati nepakati kuenda kumberi: Ita 3 kutenderera
• Fitness fanatics: Ita 4 kutenderera

Kunyangwe chiri chinhu chikuru kuda kupinda muchimiro chiri nani, hazviite zvine musoro kuenzanisa muviri wako neiya yemutambi ane mukurumbira ane nguva uye zviwanikwa kuti apinde murudzi urwu rwechimiro chemutambo wemuvhi.

Ndosaka tichikurudzira kuti ushandise izvi senzira yekuwana zvakanakisa kubva mukushanda kwako, izvo zvinokubatsira kuti unzwe uine hutano uye wakasimba. Heino vhidhiyo yaZac Efron achirovedza muviri kuti awane pombi:

Yakazara-muviri 10-20 kudonhedza-seti Workout

Kuita: Ita gumi reps yechiitiko chiine huremu hwakaoma. Wobva washandisa hafu yehuremu hwemakumi maviri reps.

Semuyenzaniso:

• 10 reps yekuyambuka inomuka ne10-pound dumbbells
• Makumi maviri ekudzoka kwekumusoro anomuka ne5-pondo dumbbells

Simba rekudziya

Dhinda remadziro

Kuita:

• Mira nemaoko ako pamadziro, kupfuura upamhi hwepfudzi wakaparadzaniswa.
• Deredza chipfuva chako kumadziro kuti uite kufambisa-kwakaita kunge kufamba.

Akamira makumbo anochinja

Kuita:

• Mira padyo nemadziro kana imwe nzvimbo iwe yaunogona kuisa ruoko rwako pachiyero.
• Netsoka dzako muhupamhi-hupamhi hwakaparadzaniswa, chengeta tsoka imwe pasi uye kusimudzira gumbo rakatarisana kumberi uye kumashure.
• Dzokorora kune iro divi rakatarisana.

Kusiyanisa reverse lunge ne trunk kutenderera

Kuita:

• Mira nemakumbo ako hudyu-hupamhi hwakaparadzaniswa.
• Dzokera kumashure netsoka yako yekuruboshwe uye udzikise ibvi rako rekuruboshwe padhuze nepasi.
• Pazasi pekufamba, tenderera yako torso pamusoro pegumbo rako rerudyi.
• Dzokera pakati, pinda tsoka yako yekurudyi muvhu, uye tsika gumbo rako rekuruboshwe kumberi kuti udzokere kunzvimbo yekutanga.

Hip inotambanudza ne torso twist

Kuita:

• Mira netsoka dzako pamwechete. Tora tsoka yako yekuruboshwe kumashure kunge tsoka nhatu kubva patsoka yako yekurudyi.
• Isa ruoko rwako rwerudyi pachiuno chako. Simudza ruoko rwako rweruboshwe uye shandura torso yako kusvika iwe unzwe kutambanudza zvishoma muhudyu yako yekuruboshwe.
• Dzokera kunzvimbo yekutanga uye chinja mativi. Iwe unogona zvakare kuita uku kutambanudza kubva panzvimbo yekupfugama.

Kudonhedza seti

Dzidzira # 1

• 10 Dumbbell lateral inomuka
• 20 Dumbbell lateral inomuka (iine huremu huremu)
• Pedzisa 4 kutenderera, uchizorora kwemasekondi makumi mapfumbamwe mushure mega kutenderera

Kuita:

• Mira netsoka dzako pfudzi-upamhi hwakaparadzana uye maoko padivi pako.
• Bata dumbbell mune yega ruoko, nemaoko ako akatarisana mukati.
• Simudza maoko ako kumativi kusvika vasvika padanho repafudzi. Mira zvishoma.
• Deredza zviyero kunzvimbo yekutanga.

Dzidzira # 2

• 10 Kettlebell squats
• 20 Kettlebell squats (iine hafu yacho huremu)
• Pedzisa 4 kutenderera, uchizorora kwemasekondi makumi mapfumbamwe mushure mega kutenderera

Kuita:

• Mira netsoka dzako papfudzi-upamhi hwakaparadzana uye zvigunwe zvako zvakanongedzwa zvishoma.
• Bata mubato we kettlebell nemaoko maviri. Bata pamberi pechipfuva chako, padyo nemuviri wako.
• Yakadzika kune chinzvimbo che squat, wakabata kettlebell padyo nechipfuva chako.
• Mira pasi. Dhinda kusvika kunzvimbo yekutanga.

Dzidzira # 3

• 10 Pasi pasi dumbbell chipfuva michina
• 20 Pasi pasi dumbbell chipfuva michina (ihafu nehuremu)
• Pedzisa 4 kutenderera, uchizorora kwemasekondi makumi mapfumbamwe mushure mega kutenderera

Kuita:

• Rara kumusana kwako uine dumbbell paruoko rumwe nerumwe. Bhendesa mabvi ako uye wedzera magokora ako kune chinzvimbo che90-degree. Musana wemaoko ako uchazorora pasi.
• Paunenge wakabata dumbbells pamusoro pechipfuva chako, pfuurira kumusoro.
• Imbomira kumusoro. Deredza zviyero kunzvimbo yekutanga.

Dzidzira # 4

• 10 Dumbbell akaomarara-gumbo kufa
• 20 Dumbbell akaomarara-gumbo deadlifts (ane hafu uremu)
• Pedzisa 4 kutenderera, uchizorora kwemasekondi makumi mapfumbamwe mushure mega kutenderera

Kuita:

• Mira netsoka dzako pabendekete-upamhi hwakaparadzaniswa nedumbbell muruoko rumwe nerumwe, maoko pamberi pechidya chako.
• Bhendesa mabvi ako zvishoma. Bhenda muhudyu kusvikira torso yako yave yakafanana nepasi. Mira zvishoma.
• Ita shuwa kuti kubwinya kwako kuri kubvumirana paunenge uchityaira kusvika kunzvimbo yekutanga.
• Chengetedza yako yepamoyo kubatanidzwa panguva yese kufamba.

Dzidzira # 5

• 10 Tenderedza bhenji dumbbell mitsara
• 20 Tenderedza bhenji dumbbell mitsara (ihafu nehuremu)
• Pedzisa 4 kutenderera, uchizorora kwemasekondi makumi mapfumbamwe mushure mega kutenderera

Kuita:

• Nhema wakatarisana nedivi pabhenji rakanamatira uine dumbbell muruoko rumwe nerumwe. Chipfuva chako chinodzvanyirira pabhenji, uye maoko ako anorembera.
• Dhonza iyo dumbbells kumusoro kuchipfuva chako. Pamusoro pekufamba, svina mapepa ako epafudzi pamwechete.
• Yakaderera kune yekutanga nzvimbo.

Dzidzira # 6

• 10 Cable AB crunches kubva pamabvi
• 20 Cable AB crunches kubva pamabvi (nehafu huremu)
• Pedzisa mana kutenderera, uchizorora kwemasekondi makumi mapfumbamwe mushure mega kutenderera

Kuita:

• Pfugama pazasi pemuchina wetambo. Batanidza tambo kune yakakwirira pulley.
• Bata tambo uye crunch muviri wako, kuunza ako epamberi pasi kumabvi ako uye musoro wako pasi.
• Mira zvishoma. Dzokera kunzvimbo yekutanga.
• Chengetedza muviri wako kunonoka uye kudzora panguva yese kufamba.

Iyo purogiramu

Efron akashandisa chirongwa chakakamurwa chekurovedza muviri chakakamurwa mumazuva matatu. Kupatsanurwa kwemazuva matatu kwakatarisa kumashure uye biceps pazuva rekutanga, makumbo pazuva rechipiri, nemapfudzi, chifuva, nemaoko pazuva rechitatu. Akadzidzisawo kusa kwake mukati mevhiki. Zvaitaridzika chimwe chinhu seichi:

• Zuva 1: Kudzoka uye biceps-izvi zvinosanganisira zvisere kurovedza muviri, senge:
  • yakatwasuka-ruoko mapururu
  • ab rollouts
  • vakagara waya mitsara
• Zuva 2: Makumbo-izvi zvinosanganisira zviitwa gumi, senge:
  • anodhindisa makumbo
  • squat inosvetuka
  • Kick butts
  • vanokwira makomo nemasiraidhi
• Zuva 3: Mapfudzi, chifuva nemaoko-izvi zvinosanganisira zviitwa gumi, senge:
  • pushups
  • waya chipfuva inobhururuka
  • dumbbell squat kumberi inomuka

Chirongwa chekudya

Sezvaunogona kufungidzira, Efron anodya chikafu chinovaka muviri zvakanyanya. Murphy akamudanira mune chikafu-chese chikafu, zvinoreva kuti anogara kure nezvakatsveneswa, zvakagadziriswa chikafu.

Hauna chokwadi kuti zvinoita sei? Heano mienzaniso mishoma kubva kuhurongwa hwekudya hwaEfron:

• Hongu kune brown mupunga, asi kwete kune brown brown rice pasta
• Hongu kuquinoa, asi kwete kune quinoa maputi
• Hongu kumaapuro, asi kwete kune apuro muto

Uye hapana zvigadzirwa zveupfu. Murphy anoti Efron anodya chikafu chizere makumi mapfumbamwe muzana yenguva, asi anotendera nzvimbo yekudyira katatu pamwedzi.

Kazhinji, chikafu chese-chikafu, kunyanya icho chinoshandiswa kukurudzira chirongwa chemuviri, chinosanganisira:

• michero mitsva nemiriwo
• dzakaonda masosi emapuroteni
• makabhohaidhiretsi akaoma
• manyuko ane hutano emafuta

Chenjedzo

Usati wapomba mazana makumi matanhatu nematanhatu, ipfungwa yakanaka kuti utarise hutano hwako hwazvino. Kusvetukira muchirongwa chakakomba usingashande pachiri kunogona kutungamira mukukuvara uye kuneta.

Kana iwe uri mutsva mukurovedza muviri, ungangoda kutaura kune nyanzvi yekurovedza muviri kuti ukurukure nzira yekuchenjera yekuenda kuvaka chirongwa icho Murphy chakaisa.

Iwe unogona zvakare kuda kutaura nachiremba wako usati watanga chero chirongwa chitsva chekurovedza muviri, kunyanya kana iwe uine chero mamiriro ezvinhu aripo, kukuvara, kana kutadza kunogona kuwedzerwa nekushanda kunze.

Zvinangwa chaizvo

Usatombo kunetseka kana iwe usati wagadzirira kutora yaMurphy yepamusoro Baywatch Body Workout. Iwe unogona nyore nyore kugadzirisa mazhinji eaya mafambiro uye uchingopwanya zvibodzwa zvako zvemuviri. Uine izvozvo mupfungwa, funga kuvakira zvinangwa zvako zvemuviri pane zvaunoda kunzwa, kwete kuti ndiani waunoda kutaridzika.

Nepo iwe ungasave uine ripple six pack senge yeEfron, kuwana purogiramu yenguva dzose yekurovedza muviri kunoita kuti unzwe uine hutano, wakasimba, uye uchifara.

Ungatanga sei

Kana iwe usina chokwadi chekuti ungatanga sei neiyo chirongwa chekurovedza muviri kana iwe warova gwenga pamwe nekudzidziswa kwako, ungangoda kufunga nezvekushanda pamwe neako wega mudzidzisi. Kana iwe uchizorerukira muBaywatch Body Workout, ungangoda kugadzirisa chirongwa ichi.

Semuenzaniso, tanga nekuzadza chete gumi reps yechiitiko chega chega. Paunenge wagona izvo, wedzera denderedzwa re makumi maviri reps. Kana iwe unogona kuchengeta iyo 10-20 rep scheme asi ita chete kutenderera kweiri yega yega kurovedza pane mana.

Chinokosha

Kuwedzeredza kana kutanga kujaira kurovedza muviri kwakanaka, uye nhau dzakanaka ndedzekuti uchaona mhedzisiro kubva pakushanda nesimba kwako.

Izvo zvakakosha kuti uzviyeuchidze iwe kuti hazvisi zvekuzvienzanisa iwe naZac Efron. Panzvimbo iyoyo, shandisa yake yekurovedza muviri uye chirongwa chekudya senzira yakanaka yekutanga kwako rwendo rwekusimba.