Ukutya okugqwesileyo kunye neNgcebiso yokuPhila uHalle Berry uye wehla kwi-Instagram

Umxholo

• Gcina umzimba wakho uqikelela.
• Musa ukuyijongela phantsi imithambo yakudala.
• Beka phambili ukutya kwakho-kodwa ukongeza njengoko kufuneka.
• Veza ngokuzikhathalela.
• Musa ukuzonda kwi-cardio.
• Thatha ukubuyisela kwimeko yesiqhelo.
• Uphengululo lwe

Ngaba ukhe wayibona ifoto kaHalle Berry kule mihla? Ujongeka ngathi unento engama-20 (kwaye usebenza njengaye, ngomqeqeshi wakhe). UBerry, oneminyaka engama-52, uyazi kakuhle ukuba wonke umntu ufuna ukwazi zonke iimfihlo zakhe, kwaye ebesoloko enika abantu into abayifunayo kwividiyo yeeveki ngeeveki ze- # FitnessFriday kwi-Instagram yakhe. Umdlali weqonga ebephendula ukutya-kunye nokusebenza okunxulumene no-Q's ecaleni komqeqeshi wakhe, uPeter Lee Thomas. Kufanelekile ukubukela, kodwa kuguqulelo olufutshane, qhubeka uskrola.

Gcina umzimba wakho uqikelela.

Xa uxoxa ngendlela ahlala ngayo emile kakuhle, uBerry uphindaphinde enye ingcebiso: Qhubeka nokudibanisa ukuzilolonga kwakho ukuze ucelomngeni izihlunu zakho.“Ukuqala kwam ukuzilolonga noPeter, enye yezinto awayithetha kum yayikukuba ‘Ndiza kukwenza umthambo owahlukileyo veki nganye,’ utshilo kwibali le-Instagram. "Kwaye ndingatsho ngokunyanisekileyo, andifane ndiphinde ndiphinde umthambo kunye naye...

UBerry usoloko etyhala imida yakhe, nokuba oko kuthetha ukudlala amanqindi (athe rhoqo ekwenza iminyaka emithathu), ezama imithambo emitsha eyothusa inkqubo yakhe (coca ezi zandla kunye nokukhatywa kweedonki), okanye ukuziqeqeshela indima kubhanyabhanya. Enye yeegig zakhe zamva nje, uSofia kwimovie ezayo UJohn Wick 3, wayeyeyona "ndima icel'umngeni ukuza kuthi ga ngoku" enkosi kuqeqesho lobugcisa bemfazwe obabubandakanyekile.

Musa ukuyijongela phantsi imithambo yakudala.

Ngelixa kuya kufuneka uzame ukutshintsha izinto ngokuqhubekekayo, oko akuthethi ukuba uyakuphepha ukuzilolonga esikolweni esidala. Kwisavenge esinye se-#FitnessFriday, uThomas wabelane ngemithambo yakhe emihlanu yokuya kwimithambo-kwaye ngokuqinisekileyo uvile ngayo yonke enye: ukutsalwa, ukutyhala, i-squats, i-kettlebell swings, kunye namanqindi/ubugcisa bokulwa. Kwaye xa kufikwa kwezona mithambo zilungileyo, u-Thomas akazonwabisi.

"Uza kubona ezininzi iintlobo zoqeqesho lwe-butt kunye nokusebenza kwe-butt, kodwa, ngokunyanisekileyo, ubuza nawuphi na umakhi womzimba lo mbuzo okanye nabani na one-gluteus maximus enhle, [kwaye impendulo] i-squats," watsho. "I-squats iqeqesha i-quads, iqeqesha imilenze. Ndiyathetha, unokwenza imiphunga, unokwenza i-deadlifts, yonke into ilungile. Kodwa, ngokwenene, ndivakalelwa kukuba i-squat iyona nto ibanzi, i-workout epheleleyo ye-butt yakho." UBerry wongeze ukuba ungumlandeli we-squat yomoya: "Ukugquma nge-bodyweight yam eneneni iyandikhohlisa."

I-Berry ayifuni ukuba isebenzise izixhobo zokuzivocavoca ezintle. Ukwabelana ngemithambo onokuyenza ngezinto zekhaya, ezinje nge kettlebell swings usebenzisa ibhotile enkulu yamanzi, i-triceps idipha ngesihlalo, okanye wolule ngentonga ende. (Eyeleleneyo: UHalle Berry aFavourite Workouts emnceda ukuba ahlale ekwimo engakholelekiyo)

Beka phambili ukutya kwakho-kodwa ukongeza njengoko kufuneka.

UBerry waqala ukutya okune-keto ngethemba lokuba kuya kunceda ukulawula uhlobo lwakhe lwesi-2 seswekile, kwaye unika ikhredithi isicwangciso sokutya esinamafutha aphezulu, esine-carb ephantsi kunye nokuthoba inkqubo yakhe yokuguga. Kwibali elinye le-Instagram, uveze ukuba uyaziqhelanisa nokuzila ukutya okubandakanya ukutya ngaphakathi kweefestile zexesha elithile. (Idibeneyo: Kutheni iZibonelelo zokuzila ukutya okungapheliyo zinokuthi zingafaneleki kwiingozi)

Xa kuziwa kwizongezelelo, awuyi kubamba uBerry ephuma kaninzi. "Andithathi ivithamin enye, njengepilisi enye, ndithatha iivithamini ezininzi," utshilo kwividiyo enye. "Ndithatha i-calcium eyongezelelweyo, ndithatha i-magnesium, ndithatha imithwalo ye-vitamin C, ndithatha i-B12, ndithatha i-D. Kwaye ke ndinohlobo lwezongezelelo zam zokutya ezifana nejusi yam eluhlaza, kunye nekofu yam yembumbulu, ezinye izinto endicinga ukuba zilungelelanise. Umsebenzi uhambelana neevithamini zam. " Uzikhawulela kwikofu enye ngosuku rhoqo ekuseni, eyomelezwe nge-collagen kunye neoli ye-MCT. (Jonga: Funda oku ngaphambi kokuba uthathe naziphi na izongezo)

Veza ngokuzikhathalela.

U-Berry usenokuzonwabisa ngokuthatha imiboniso bhanyabhanya, ukuya kwimisitho, kunye nokukhulisa abantwana ababini, kodwa ukuba i-Instagram yakhe nayiphi na inkomba, usalingana "nexesha lam". Ukutya kwakhe kuquka ukufotwa kwakhe esenza izinto ezipholileyo njengokunxiba imaski yobuso, ukonga iglasi yewayini kwindawo yokuhlambela iqamza, ukufunda iincwadi ebhedini, kunye nokuphunga iti.

Ukwathatha ixesha lokucamngca kwaye abelane ngobuchule athanda ukubusebenzisa xa etyhubela ixesha elinzima: Uyakuthatha indawo anokuyibamba imizuzu emihlanu, njengogwayi (um, yintoni?), Gxininisa iimvakalelo ezingathandekiyo ezimkhathazayo, kwaye emva koko ucinge ukuba ziwushiya umzimba wakhe kwaye uzikhumbuze ukuba unamandla phezu kwazo. (Isandi sinzima kakhulu? Zama ezi ndlela zokucamngca zabaqalayo.)

Musa ukuzonda kwi-cardio.

ICardio isenokungabi yimfuneko ekunciphiseni ubunzima, kodwa isenezinto ezibalulekileyo-kwaye uBerry ungumlandeli omkhulu. Waziwa njenge-cardio ngokunyuka kwesondo kunye nokuqhuba ngcono kolusu. "Ndiyakholelwa ukuba umthambo uhambelana kakhulu nolusu olusempilweni kunye nendlela oziva ngayo kuphela kodwa nendlela obonakala ngayo," watsho kwelinye ibali. "I-Cardio, Cardio, Cardio. Ukufumana igazi libaleke emzimbeni wakho kulungile kulusu lwakho." Zintathu iindlela zokuzilolonga azithandayo? Ukutsiba kweenkwenkwezi, amadolo aphezulu, kunye "nokutsiba iimbaleki" (ukubopha phambili kulandelwa ngamadolo aphezulu abuyela umva).

Thatha ukubuyisela kwimeko yesiqhelo.

Ngokucacileyo, uBerry uziqeqesha ngamandla, kodwa uyachacha ngokufanelekileyo. Kwi-#FitnessFriday yakhe yakutshanje, wabelane ngezixhobo ezintathu azisebenzisayo: i-CryoCup (i-$ 9; amazon.com) ayisebenzisayo ukukhenkcela izihlunu zakhe, i-foam roller, kunye ne-pad yokufudumeza. Iindaba ezimnandi: Ungabaleka nge-DIY-ing zontathu. U-Berry ucebisa ukusebenzisa ikomityi ye-Dixie ezaliswe ngumkhenkce endaweni yeCryoCup, ibhotile yamanzi efriziwe endaweni ye-foam foam, kunye netawuli efakwe emanzini ashushu endaweni yephedi yokufudumeza.

Kwesinye isithuba se-Instagram, uBerry wabhala ngokubaluleka kokwelula: "Kubandakanya ukunweba kwiprogram yam yokufaneleka kunceda imisipha yam ukuba ihlale ixesha elide, i-limber, iphucula ukuhamba kwam kunye noluhlu lokuhamba kwaye, okona kubaluleke kakhulu, kundinceda ukuba ndiphephe ukulimala."

Ke, uyafuna ukufana noBerry? Yiyo yonke into efunekayo. (Ewe, unokudinwa ngokucinga ngayo.)

Uphengululo lwe