Umsebenzi kaKung Fu kaGisele Bundchen

Umxholo

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Supermodel Gisele Bundchen Akakhange abhengeze ngokusesikweni ukuba ulindele umntwana wakhe wesibini ngohubby UTom Brady, kodwa ngokuqinisekileyo uza kuba nobunzima bokukhanyela ngoku. Ibhombu ebhinqileyo ebhinqiwe kutshanje ibonwe eCosta Rica kudlala umntwana okhulayo. Ngomnye umtya wovuyo endleleni kunye neminyaka engama-32 yokuzalwa kwinyanga ephelileyo (nge-20 kaJulayi), kuninzi okunokubhiyozelwa!

Akukho mntu ungaziwayo ekuboniseni loo bod ubungakholekiyo, ingelosi eyimfihlo yaseVictoria ngokuqinisekileyo iqinisekisa ukuba ukuhlala imilo kubonakala kulula. Ngexesha lokukhulelwa uNombolo 1 (kunye nonyana uBenjamin, ngoku oneminyaka eyi-2 ubudala), wayesanxibe iimpahla ezingakhulelanga kwinyanga yesithoba! U-Bundchen uxelele i-Vogue kwi-2010, "bendikhumbula into endiyityileyo, kwaye ndafumana iiponti ezingama-30 kuphela. Ndenze i-kung fu de kwiveki ezimbini ngaphambi kokuba uBenjamin azalwe, kunye ne-yoga iintsuku ezintathu ngeveki."

Akungabazeki ukuba uya kuqhubeka nokusebenza kwakhe ngokuzinikela ngexesha lokukhulelwa uNombolo 2, ngoko ke sathetha nomqeqeshi wakhe we-kung fu, uYao Li waseBoston Kung Fu Tai Chi Institute, ukufumana i-scoop kwindlela yakhe.

"UGisele ujolise kakhulu kwaye uqeqeshwe kakhulu. Ndihlala ndimangaliswa yindlela aqonda ngayo ngokukhawuleza iindlela ezihamba ngayo. Xa ndimfundisa iindlela ezintsha, kubonakala ngathi sele ebazi," utshilo uLi. "Unomdla kakhulu kwaye uyazi ukuba kuthatha ntoni ukwenza intshukumo ibonakale ilungile."

UBundchen, osebenze noLi kule minyaka mine idluleyo, uqeqesha umlinganiselo wezihlandlo ezithathu ngeveki kangangemizuzu engama-90. Iingenelo ze-kung fu kumzimba owomeleleyo, ingqondo ecacileyo, nomoya ozolileyo-kunye nokufunda ukuzikhusela-ziyakhuthaza ngokwenene.

"Umsebenzi wokuma kunye neendlela zokukhaba ziphucula ithoni ye-muscle kunye nokuguquguquka kumzimba ophantsi. Ukuthintela i-drills kunye nobuchule bezandla benza okufanayo kumzimba ophezulu, ngakumbi amahlombe kunye neengalo, "u-Li utshele i-SHAPE. "Ukuzilolonga okudibanisa umsebenzi wezandla neenyawo kufuna amandla kunye nokuqina kwimisipha engundoqo, kwaye kuncede ukwandisa ukulungelelanisa kunye nokulinganisela."

I-duo eguqukayo iqala ngokuzilolonga ngokuzolula imizuzu eli-10 ukuya kweli-15, ilandelwe kukukhaba komntu ngamnye kunye ne-drill sparring. Emva koko, baziqhelanisa neefom (iseti yesiqhelo yeendlela ezichongiweyo ezinokuba kwifom yesandla okanye kwifom yezixhobo ezinje ngesaphetha, umkhonto, okanye ikrele elithe nkqo). Okokugqibela, benza uqeqesho olongezelelekileyo lomzimba kunye nomsebenzi wesisu.

Kuyacaca ukuba iyamsebenzela uGisele! "Ukufunda i-kung fu kuyonwabisa kwaye kuyakomeleza… kuya kufuneka uzive ukuba yintoni kwaye ukuba awuzami, ngekhe wazi!" Utsho uLi.

Kungenxa yoko le nto sasibanjiwe xa inkosi ye-kung fu yabelana ngesampulu yesiqhelo evela kumxhasi wayo ongumzekelo. Funda ngakumbi!

Gisele Bundchen's Kung Fu Workout

Uya kudinga: Imethi yokuzilolonga kunye nebhotile yamanzi

Ingaba isebenza kanjani: U-Li ubonelele ngeesampulu ezintathu ze-kung fu ezihambayo: ibhloko ephezulu, ibhloko esezantsi, kunye nokukhaba ngqo. Ngexesha leentsuku zokuqala ezingama-30, uya kuba ngokuthe ngcembe ukhulisa inani lokuphindaphinda kunye nesantya sokuphucula amandla kunye nemeko, kunye nokugcina umthambo ngamnye wahlukile (jonga imiyalelo engezantsi).

Yonke imifanekiso ngoncedo lukaTony DeLuz, Illustrator

Ibhlokhi ephezulu (umfanekiso ongezantsi)

1. Isandla sikwindawo yenqindi. I-Elbow igobile kwi-90-degree angle.

2. Yizisa umphambili umzimba esinqeni.

3. Phakamisa ingalo yakho ithi nkqo phambi kwakho.

4. Yima ngasentla kwebunzi, ugcine isihlahla kunye nengalo ibheke ngaphandle ukwenzela ukuxhathisa okuphezulu.

5. Buyisela kwisindululo esifanayo kwindawo ekulungeleyo.

6. Ukusuka kwindawo elungeleyo enye ibhloko yasekhohlo / ibhloko yasekunene, uhlala ubuyisa inqindi kwindawo elungileyo.

Iinjongo:

Iintsuku 1-10: Enye into iibhloko ezingama-20 ezicothayo.

Iintsuku ze-11 ukuya kwe-20: Enye iibhloko ezingama-30 ngesantya esiphakathi.

Iintsuku 21-30: Enye iibhloko ezingama-40 ezikhawulezayo.

Ibhloko esezantsi (umfanekiso ongezantsi)

1. Ukusuka kwindawo yokuma kwehashe, indawo ekulungeleyo.

2. Guqula isandla sibe yindawo evulekileyo yesundu, iminwe kunye, izithupha.

3. Tyhala ezantsi, ubeke ibhloko yakho kumbindi womzimba wakho, isihlahla siqinile.

4. Kwinqanaba lempembelelo jolisa amandla akho kwisithende esingaphandle kwesandla sakho.

5. Buyela kwindawo ekulungeleyo.

6. Enye ibhloko yasekhohlo / ibhloko yasekunene, ihlala ibuyela kwindawo ekulungeleyo.

Iinjongo:

Iintsuku 1-10: Enye i-20 iibhloko zesantya esicothayo.

Iintsuku ze-11 ukuya kwe-20: Enye iibhloko ezingama-30 ngesantya esiphakathi.

Iintsuku ze-21-30: Enye i-40 iibhloko ezikhawulezayo.

Ukukhaba ngqo (echazwe ngezantsi)

1. Qala ukusuka kwindawo yokuma yesaphetha, izandla esinqeni.

2. Shicilela ubunzima bakho kunyawo lwangaphambili njengoko unyawo lwangasemva lushiya umhlaba.

3. Nika amandla ukukhaba ngokusebenzisa i-hip flexors kunye ne-quads yomlenze wokukhaba. Umlenze omileyo unceda ngokutyhala phezulu ukusuka emhlabeni.

4. Umlenze uhlala uthe tye, unyawo luguquguquka ngoluhlu olupheleleyo lwentshukumo. Ukuma idolo lithambile, alitshixwanga.

5. Yandisa isantya sokubuya kokukhaba ngokusebenzisa izihlunu zethole kunye nemisipha yokutsala umlenze wakho phantsi.

6. Buyela umva ukwindawo egcweleyo phakathi kokukhaba ngakunye.

7. Qiniseka ukuba uphefumlela phezulu xa unyuka, khupha umphefumlo xa usiya ezantsi.

Iinjongo:

Iintsuku 1-10: Ukukhaba esinqeni ukuphakama amaxesha angama-20 umlenze ngamnye.

Iintsuku 11-20: Khaba esinqeni phezulu 30 umlenze ngamnye.

Iintsuku 21-30: Khaba esinqeni phezulu 40 umlenze ngamnye.

Emva kweentsuku ezingama-30, yahluka ukusebenza kwakho kwaye ufumane izibonelelo zokufumana imeko ngakumbi ngokujolisa ukukhaba ngokuthe ngqo ngeendlela ezintathu ezahlukeneyo:

1. Kwigxalaba elifanayo nomlenze wokukhaba.

2. Kumbindi womzimba wakho.

3.Ukuya kwelinye igxalaba.

Ngolwazi oluthe kratya kuYao Li kunye neendlela ezongezelelweyo kunye nezibonelelo zeKung Fu, iTai Chi, kunye neSan Shou, ndwendwela iwebhusayithi yakhe.

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