Uhlala njani uElizabeth Banks kwiKhamera eFanelekileyo

Umxholo

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Ubuhle obunamabala u-Elizabeth Banks ngumlingisi omnye onqabileyo ukuphoxa, nokuba kukwisikrini esikhulu okanye kwikhaphethi ebomvu. Ngeendima zamva nje ezibalaseleyo kwi Imidlalo yokulamba, Indoda kwiLedge, kwaye Yintoni ongayilindela xa ulindele kwimuvi yakhe entsha, Abantu Njengathi, Iibhanki zinetalente njengoko emhle!

Ngomzimba oqinileyo, onqabileyo, kunye neetoni, akukho mbuzo intombazana ethandekayo-elandelayo ingagungqisa nayiphi na indima-okanye ingubo! Uhlala njani ekwimo emangalisa ngolo hlobo? Sithethile nomqeqeshi wakhe omangalisayo, uJoselynne Boschen weAlfa Sport, ukuba bebe iimfihlo zakhe zokuhlala kufanelekile.

"U-Elizabeth ngokucacileyo usikelelwe ngokwemfuza, kwaye unamandla amangalisayo. Uyakuthanda ukwenza umthambo!" Boschen uthi. "Ukufaneleka yindlela yakhe yokuphila. Kwenza izinto zibe lula ukuzigcina xa uhlala phezulu ekwenzeni umthambo kwaye ube nempilo nje njengaye."

Amabhanki, osebenze noBoschen malunga neminyaka emihlanu, uqeqesha iintsuku ezintathu ngeveki ngeyure ngelixa e-Los Angeles. Ngokudibeneyo bajolise kuqeqesho lobuchule bokusebenza (izinto zeKlabhu yoQeqesho yeNike edibene nomthambo wakhe) ngokudibanisa i-cardio, iintsimbi zasimahla, iibhola zamayeza, iiplyometric, kunye noqeqesho lwe-TRX. Ukuzilolonga kunzima, kodwa akunakufana!

"Kubalulekile ukuyitshintsha yonke imihla. Akukho nto ikruqulayo kum-okanye uElizabethe-kunento enye ephindaphindayo. Ukuba ungayithatha ngaphandle udibanise ukuzilolonga kwakho nezinto ezifana nokunyuka intaba, nokuba ngcono!" uthi.

Savuya kakhulu xa uBoschen esabelana nathi ngenye yeendlela zokuzilolonga zeBhanki! Yijonge kwiphepha elilandelayo ukuze uzive ukulungele ukuvala kwakho, nokuba ungayilindelanga.

Umsebenzi kaElizabeth Banks

Uya kudinga: Imathi yokuzilolonga, ibhotile yamanzi, kunye neengoma ezimnandi ukuze ukwazi ukuyishukumisa ngokwenene le!

Iinkcukacha zomsebenzi: Gqibezela iiseti ezi-3 zenani elimiselweyo lokuphindaphinda umthambo ngamnye ukuze wenze umzimba wakho uphela ube kwincam ephezulu.

1. Iplanga yokusarha

Ukuqala kwindawo yeplanki eguqulweyo kwiingalo zakho. Cinezela ubunzima bakho phambili ukuzisa isilevu sakho ngaphezulu kweminwe yakho, ukuvumela iinzwane zakho ukuba ziqengqeleke ngaphezulu kwentloko. Ukuhlala ulula njengoko unakho, bandakanya isiseko sakho ukutsala umzimba wakho ubuyele kwizithende zakho kwindawo yokuqala.

Buyela emva naphambili ukuya kwi-15 reps.

2. I-Sumo Squat Side Crunch

Ngena kwindawo ye-squat, kodwa ngeenzwane zakho zajika kancinci, izandla emva kwentloko yakho. Squat phantsi kunye nobunzima kwizithende zakho, ushiye i-booty yakho phakathi kwamadolo akho. Njengoko ubuyela ekumeni, tshintsha ukuzisa idolo elifanayo kwi-elbow efanayo ngokuguqa kwii-obliques zakho.

Qhubeka utshintshe ude ufike kwi-20 reps.

3. Inja Ezantsi Pushups

Ukusuka kwinja ehlayo, hamba izandla zakho kufuphi neenyawo zakho, ugobe emadolweni akho, kwaye ufikelele esinqeni sakho ukuya kwisilingi njengoko ucinezela isifuba emathangeni. Ubambe le ndawo, ugobe iingqiniba zakho emacaleni uze ucofe umphezulu wentloko yakho emgangathweni. Cinezela ubuye umva kwindawo yokuqala.

Gcwalisa i-20 reps.

Ukuba ufuna uncedo, jonga le vidiyo.

4. Ehleli Hamstring

Thatha i "dips" okanye indawo yebhulorho kunye neminwe yakho ijonge phambili ngelixa ulungelelanisa kwizithende zakho. Yandisa umlenze wasekunene ngqo ukuze amadolo akho abe kumgca. Ukuhambisa kuphela isinqe sakho, ukusitshintsha phakathi kwezandla zakho emva koko uye esibhakabhakeni. Ukuba i-hamstring yakho ivakalelwa ngathi iyakrazula, uyenza ngokufanelekileyo!

Gcwalisa ii-reps ezingama-20 kwicala ngalinye.

5. ABS Qengqeleka phezulu

Lala ngomqolo (ungacingi ukuba uphumle!) kwaye uphakamise amadolo akho esifubeni sakho ukuze ujikeleze emagxeni akho. Sebenzisa umfutho omncinci kodwa ubukhulu becala i-abs yakho, qengqeleka phambili kwaye ubeke iinyawo zombini emgangathweni ukuze ufike kwindawo yokuma. Nje ukuba uzinze kunye nobunzima kumlenze ngamnye, yongeza i-hop, ufikelela esibhakabhakeni.

Ingcebiso: Pushisa zombini izithende zakho ngokulinganayo emgangathweni ngapha nangapha kwebhokisi yakho kwindlela yokunyuka nokuhla.

Gqibezela i-15 reps.

6. Xhuma Imilenze

Qala kwindawo ye-lunge ngomlenze wakho wasekunene phambili, uqinisekise ukuba une-angle ye-90-degree ngomlenze ngamnye. Tsibela phezulu emoyeni, utyhala ngokulinganayo ngomlenze ngamnye. Ngelixa usemoyeni, tshintsha imilenze yakho ubheke emhlabeni ngonyawo oluchaseneyo (ngasekhohlo) phambili kwindawo yakho engile.

Phinda ude ufune ukukhala… okanye ude ubethe ama-20.

Ngolwazi oluthe kratya kuJoselynne Boschen, jonga iwebhusayithi yakhe kwaye uqhagamshele naye ngeFacebook okanye kuTwitter.

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