UCharlize Theron's Ballet-Isekwe kwiTotal-Body Workout

Umxholo

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UCharlize Theron ngumdlali weqonga odumileyo wehlabathi ozinikele kwiindima zakhe ezahlukeneyo zefilimu (sivuyisana nawe ngeGolden Globe nom wakhe wamva nje!) kwaye uzinikele ngokumangalisayo ekusebenzeni kwakhe ngamandla, naye.

Ukusuka kwiikhaphethi ezibomvu ze-struttin kwihlabathi liphela ukuya kubabukeli beTV kumdlalo wakhe we-oh-so-sexy weDior, u-Theron ngokucacileyo ungoyena mfazi mhle onoyena mlinganiso uqaqambileyo, omdaka wokulinganisa.

Kodwa ngasemva kwelona nani lihle eHollywood ulinganayo njengomqeqeshi omangalisayo. Dibana nengcali yezokuqina komzimba uFedele De Santis, umnini weGym kwiNemo, apho umntu anokubona iibhodlo ezishushu njenge UJessica Biel, UCameron Diaz, U-Eva Mendes, kunye noNksz Theron ngokwakhe.

UDe Santis, osebenze nesitunha saseMzantsi Afrika ngaphezulu kweminyaka emibini, uqeqesha bonke abantu ababhinqileyo ukuba babukeke njengeebhallerina ezinemizimba emide, engqingqwa, eyomeleleyo nenemibala emihle.

"UCharlize uzimisele kakhulu, ugxile, ubungcali, akukho BS, umxhasi webhola," utshilo uDe Santis. "Unenyameko kakhulu-igama lam lesiqhulo sakhe yindudumo!"

Imfihlo yomzimba webhaleyi entle njengoTheron? "Qinisekisa ukuba ukubambelela kwakho kuwo wonke umthambo kuncinci. Ukubamba okubanzi kwenza izihlunu zikhule ngokubanzi kwaye umzimba wakho ube yindoda," kusho uDe Santis.

Xa kuziwa kukutya, uDe Santis ucebisa ukuba uthothise iikhalori zakho kancinci kwaye ujonge iiproteni, imifuno, kunye neziqhamo ezinombala omnyama kunye nemifuno. Qiniseka ukuba yonke into oyityayo ihlambulukile kwaye iyindalo, kwaye uhlale kude nokutya okuthosiweyo, isonka, irayisi, kunye nepasta, ngokunjalo.

"Abasetyhini abaninzi benza iphutha lokutshintsha ukutya kwabo ngokukhawuleza-ngosuku olunye. Nciphisa iikhalori zakho ngokukhawuleza ukuze ugweme ukubangela ukuxhatshazwa ngokweemvakalelo nangokwengqondo kuwe," ucebisa uDe Santis. "Ngethuba nje unganciphisi iikhalori zakho ngokukhawuleza, umzimba wakho uya kuhambelana, isisu sakho siya kulungelelanisa, kwaye uya kufika kwiinjongo zakho lula."

Ukusuka eHollywood, iFla., Ukuya eHollywood, eKhalif., Ubutyebi bamava kaDe Santis kunye nobuchule bokuqina komzimba ngokuqinisekileyo kubonisa kubantu ababhinqileyo abadumileyo ababaqeqeshayo.

"Ukuba ngumqeqeshi wobuqu kuye kwandinika amathuba amaninzi okunceda ukuzisa abanye kungekuphela nje impilo engcono, kodwa uxolo lwengqondo. Le yimpumelelo yokwenene yento endiyenzayo, "utsho. "Ukuba awonwabisi, ayifanele!"

Yiyo loo nto siye savuya xa uDe Santis esabelana nathi ngomthambo kaTheron okhokelayo ukuze nathi sifumane imizimba yethu ikwimo entle ye-ballerina. Funda ngakumbi!

Umsebenzi weTheron: Ukuzivocavoca kukaDe Santis weTheron kusekelwe kwi-ballet kwaye kusebenza onke amaqela emisipha. Sebenzisa iidumbbells ezi-5 lbs. nangaphantsi ukunqanda ukuba bukhulu. Gcwalisa ubuncinci imizuzu engama-35 ye-cardio ukongeza kwezi ntshukumo (uTheron uyamthanda uMqeqeshi weArc).

Uya kuyidinga: I-3 kunye ne-5 lb.i-dumbbells, imithambo yokuzivocavoca, ibhentshi, i-18 lb.zilolongebhola, umatshini wokutshintshela i-tricep.

UPliés kwisikhundla sesibini:

Qala ngemilenze yakho kunye neengalo kwindawo yesibini, kwaye unciphise umzimba wakho njengoko usenza kwi-plié enkulu kwindawo yokuqala. Njengoko usenza, lumka ngakumbi ukugcina umzimba wakho ungqamene, ngaphandle kokuncamathisela isiphelo sakho sangasemva. Emazantsi esindululo, qiniseka ukuba inyonga yakho ayinakuze iye ezantsi kunedolo.

Gcwalisa i-1 set of 35-50 plies.

Uhleli kwiiBicep Curls:

Hlala ngomqolo wakho ngokuchasene ne-backrest ukuze intloko, amagxa kunye ne-butt yakho idibane nebhentshi kunye neenyawo zakho ziqinile phantsi. Bamba i-dumbbell kwisandla ngasinye ngoobhontsi besonge izandla kwaye ubeke iingalo zakho emacaleni akho. Tsala amagxa egxalaba ezantsi nasemva.

Khupha kwaye ugobe kancinci iingqiniba zakho uzisa iidumbbhele emagxeni akho. Sukuvumela umqolo wakho ukuba ugobe okanye iingqiniba zakho ziye phambili. Gcina izihlahla ngokuhambelana neengalo zakho (ezingathathi hlangothi). Musa ukuvumela izihlahla ukuba zigobe kulo lonke ixesha lokuzilolonga. Intloko yakho, amagxa kunye nempundu kufuneka uhlale unxibelelana nebhentshi. Gcina iinyawo zakho ngokuqinileyo phantsi. Musa ukuvumela amagxa akho arhoxe.

Ukuphefumlela kwaye wolule iingqiniba zakho kwaye wehlise i-dumbbells ubuyisele kwindawo yakho yokuqala ngendlela ecothayo nelawulwayo.

Gcwalisa iseti ye-60 ye-reps ene-5 lb.

Amacala amva:

Bamba i-dumbbells zakho kwaye ume ngesihlunu esithe nkqo kunye ne-dumbbells ecaleni lakho kubude bengalo kunye neentende zesandla esijonge kuwe. Le iya kuba yindawo yakho yokuqala. Ngelixa ugcina i-torso kwindawo emileyo (akukho kujika), phakamisa i-dumbbells ecaleni lakho ngokugoba kancinci engqinibeni kwaye izandla zithambekele kancinci phambili. Qhubeka uye phezulu de iingalo zakho zihambelane nomgangatho. Khupha umoya njengoko usenza le ntshukumo kwaye unqumame okwesibini phezulu. Yehlisa iidumbbells umva kancinci kancinci ukuya kwindawo yokuqala njengoko uphefumla kwaye uphinda.

Gcwalisa i-1 iseti ye-35 reps ene-3 lb. dumbbells.

Iimpundu-Ziphakamisi:

Lala ngomqolo kwaye ubeke iinyawo zakho umgama omde ngaphandle kwamadolo agobileyo. Beka iingalo zakho ecaleni kwezinqe zakho kunye neentende zakho phantsi. Inhale kwaye njengoko ukhupha, tyekisa i-pelvis yakho kwaye ucinezele i-glutes yakho njengoko uphakamisa ngokukhawuleza isinqe sakho phezulu njengoko baya kuhamba.

Kwincopho yesivumelwano uza kuphumla emagxeni akho kuphela ngomzimba wakho kumgca othe ngqo ukusuka emadolweni kuye entlokweni. Ngezantsi kwaye uphakamise iimpundu zakho malunga nee-intshi ezisibhozo kwaye uphinde.

Gcwalisa isethi 1 ye-75 reps.

Ukuqhekezwa kwebhayisekile:

Lala uthe tyaba phantsi ngomqolo ongezantsi ucinezelwe emhlabeni kwaye uqokelele izihlunu zakho ezingundoqo. Ngezandla zakho ubambe ngobumnene intloko yakho, phakamisa amadolo akho malunga ne-45-degree angle. Cothisa, ekuqaleni, hamba ngebhayisikile eshukumayo, ngokuchaphazela iingqiniba zakho ukuya kumadolo ajongene nawo xa ujika ngapha nangapha. Ukuphefumla ngokulinganayo kulo lonke ixesha uzilolonga.

Gcwalisa isethi 1 ye-60 reps.

Iplanga eguqulweyo:

Beka umzimba wakho ujonge ezantsi ezandleni ngokungathi uza kwenza i-push-up. Yenza ikhontrakthi ngokungagungqiyo njengoko unakho, gcina umzimba ngokuthe ngqo ukusuka entloko ukuya ezinzwaneni kwaye ubambe kule ndawo.

Gcina imizuzwana engama-60 ubuncinci.

Ibhentshi Cinezela nge-18 lb. Ibhola yokuzivocavoca:

Xa ucinezela ibhentshi kwibhola, zama ukugcina umzimba wakho uthe tye kangangoko ukusuka emagxeni ukuya emadolweni. Gcina intloko namagxa akho ebholeni kwaye iinyawo zakho zithe tyaba emhlabeni. Qala ngobunzima kwinqanaba lesifuba kwaye ucinezele ukuya kwisilingi de iingalo zakho zime ngokuthe tye.

Gcwalisa isethi 1 ye-60 reps.

I-Tricep Pushdowns:

Jongana nomatshini oshushu we-tricep kwaye ubambe ibha yekhebhu ethe tyaba ngokubamba ngokugqithileyo. Ibha kufuneka ibe malunga nenqanaba lesifuba. Faka iingqiniba emacaleni kwaye ubeke iinyawo ngokukhululeka, ukuhlukana kancinci. Zilungise izibilini. Cofa phantsi kwi-bar yokubamba kude kube kude iingqiniba zongezwe ngoku ngaphandle kokuqhawula iingqiniba ngokuthe nkqo nangokugcina iingqiniba zikufutshane nomzimba xa usihla.

Gobisa amadolo kancinci kwi-pushdown kodwa uhlale uthe tye kangangoko kunokwenzeka ngasemva ngqo. Musa ukugaya izihlunu zangasemva namagxa ngokugoba kude kakhulu. Vumela ibha ibuyele kwindawo yokuqala phantsi kolawulo, kwaye uzame ukungangqubanisi iintsimbi.

Gcwalisa i-35 reps kunye ne-20 lbs.

Ngolwazi oluthe vetshe ngoFedele De Santis kunye nokubuza malunga noqeqesho lomntu, nceda umthumelele i-imeyile apha [email protected].

UKristen Aldridge uboleka ubuchule bakhe benkcubeko yepop kuYahoo! njengomkhosi ka "omg! NGOKU." Ukufumana izigidi zokubetha ngosuku, inkqubo yeendaba eyonwabisayo yemihla ngemihla yenye yezona zibukelwe kakhulu kwiwebhu. Njengentatheli enamava kwezolonwabo, ingcaphephe yenkcubeko ye-pop, umlutha wefashoni kunye nomthandi wazo zonke izinto zoyilo, ungumseki we-positivelycelebrity.com kwaye kutsha nje usungule eyakhe ifashoni ephefumlelweyo kunye ne-smartphone app. Nxibelelana noKristen ukuze uthethe zonke izinto ezidumileyo nge-Twitter nakwi-Facebook, okanye undwendwele iwebhusayithi yakhe esemthethweni.

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