Njani ukuba uZoe Saldana afike kubalondolozi beGalaxy Shape

Umxholo

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Umdlali we-sexy sci-fi UZoe Saldana inakho konke: imovie ekulindelwe kakhulu, Abagadi beGalaxy, uphume namhlanje, inyambalala yovuyo kwindlela (singatsho ukuba ngamawele?!), unyaka wokuqala wonwabile kumtshato kaMarco Perego, kunye nomzimba omangalisayo, ukuqala. Elona candelo lililo? Inkwenkwezi eyothusayo ithi kwiminyaka engama-36 ubudala, "ukwindawo eyiyo kanye" xa kufikwa kwinkangeleko kunye nesimo sakhe sengqondo.

Kodwa uhlala njani kwimilo ebomvu ebomvu? Ngaphandle kokusebenza kakhulu kunye nomququzeleli we-stunt uSteve Dent kunye nabadlali be-choreographers abafana noCloe Bruce kunye noThomas Robinson Harper kwiseti, uSaldana unabaqeqeshi bomzimba kumanxweme omabini ukuze amgcine omelele kwaye athembele kuyo yonke indima enzima.

Sabamba umqeqeshi we-celeb u-Steve Moyer, osebenze noSaldana ukusukela ngo-2009 eLos Angeles, beba ezinye zeemfihlo zakhe. Funda ngakumbi!

Ubume: Kubandakanya ntoni ukuzilolonga okuqhelekileyo noZoe?

USteve Moyer [SM]: Ngokubanzi, sisebenza umzimba wakhe opheleleyo sigxininisa ekubeni ahlale eqinile kwaye omelele. Ndiyathanda ukudibanisa imithambo emithathu okanye emine ngokulandelelana ukugcina ukuzilolonga kuhamba kwaye ndisebenzise ixesha. Xa esedolophini, ngamanye amaxesha ukusebenza kugcina iyure epheleleyo, ngamanye amaxesha yimizuzu engama-30.Ndiza kwenza i-cardio eninzi kunye nomxholo ukuba ndiyazi ukuba andiyi kubona umthengi ngosuku olulandelayo. Ukuba ndiyazi ukuba sisebenza ngeentsuku ezilandelelanayo, ndohlulahlula ukuzilolonga ngokwamalungu omzimba. Ukuzivocavoca umzimba ogcweleyo, ndiyathanda ukwenza umthambo womlenze onjenge-squats olandelwa ngumsebenzi ongundoqo onjenge-pushups yeplanga (ephinda ibethe i-triceps) elandelwa yi-cardio exercise, ekwajolise kwimilenze efana ne-Jumping Lunges. Olu luluhlu olukhulu oluza kwakha amandla kunye nonyamezelo kwaye lunokuba luncedo olukhulu ekuthembekeni nasekuphalazeni iipawundi ezingafunekiyo.

Ubume: Ngaba uyamnceda uZoe ngokutya kwakhe?

SM: Uye wasebenzisa ishishini lam lokuhambisa ukutya ngaphambili, iMoyerMeals. Inkonzo yam i-gluten-free, akukho shukela eyongeziweyo, akukho nto yokutya okunokulinganisela okunomdla kakhulu. Zonke izidlo yiprotein ecekeceke exutywe neecarbohydrate kunye nemifuno ngendlela efanelekileyo.

Ubume: Yintoni kwimenyu eqhelekileyo yemihla ngemihla?

SM: Umzekelo oqhelekileyo kuye nabani na kubathengi bam iya kuba yi-oatmeal eyenziwe ngobisi lwe-almond, imbewu ye-chia, ibhanana eyomileyo, imango, ipayinapile, kunye namandongomane e-macadamia kwisidlo sakusasa kunye nendlu eyenziwe yiprotein eshukumayo ngeprotein ye-Whey ye-organic ye-snack. Isidlo sasemini kunye nesidlo sangokuhlwa zihlala zilungile ukutya. Eminye imizekelo isenokuba yisaladi yeentlumayo enemifuno ecoliweyo, iitumato ezomiswe lilanga, kunye neerasentyisi; isaladi ye-noodle ye-buckwheat yenkukhu kunye nemifuno; okanye iburger burger eneebhaki ezibhakiweyo kunye nemifuno eluhlaza.

Ubume: UZoe uneshedyuli exakekileyo kwaye usasebenza ngexesha lokuzilolonga. Naliphi na icebiso kuthi ngendlela yokwenza okufanayo?

SM: Akunyanzelekanga ukuba usebenze iyure yonke imihla. Imizuzu engamashumi amathathu, kathathu ngeveki, yenziwe ngokufanelekileyo kwaye idityaniswe nemikhwa elungileyo yokutya, inokukufumana kwimo entle yemihla ngemihla. Kodwa ndiza kuthetha into endihlala ndiyithetha: Iqala ngenjongo ecacileyo, ebambekayo. 'Ndifuna ukubukeka' ayisiyonjongo. 'Ndifuna ukuphulukana neeponti ezilishumi kwinyanga enye kwaye ndikwazi ukuqhuba imayile eyi-6- yemayile'? Olo lusukelo olucace ngakumbi. Cinga ngamanani kunye neenkcukacha ezithile, emva koko uyile isiqhelo okanye umntu ayile indlela eya kukwenza ukuba ufike kuloo njongo.

Nantsi isampulu yokuzivocavoca uSteve Moyer uthatha bonke abathengi bakhe abadumileyo (kubandakanya uZoe Saldana).

Ingaba isebenza kanjani: Iintsuku ezintathu ezingahambelaniyo ngeveki, yenza intshukumo nganye ngokulandelelana ngaphandle kokuphumla phakathi kokuzilolonga. Emva kokugqiba isiphaluka esinye, phumla umzuzu omnye, uze uphinde yonke isiphaluka amaxesha amane. Landela oku ngemizuzu emi-2 yokuhamba ngebhayisikile kwibhayisikile ephindayo ngesantya esimodareyithi, emva koko imizuzwana eli-15 ngesantya esipheleleyo; phinda amaxesha amane ngaphezulu.

Uya kudinga: Imethi, Amanzi, Ibha yokutsala, Ibhayisekile eguqukayo

Isikwere

5 iiseti, 24 reps

Tyala iinyawo zithe tyaba phantsi, malunga nobubanzi bamagxa, ukhombe ngaphandle ngaphandle (hayi ngqo phambili), ugcine amadolo ekungoluleni ngaphaya kweenzwane. Ukujonga ngqo phambili, ukuguqa ngamadolo ngokungathi uhleli esitulweni kude kube ngamathanga aphantse afane nomgangatho, ukugcina izithende emgangathweni nokwandisa iingalo zokulinganisa. Tsala kwi-abs, uqinisa umzimba uphela, ugcine umva ongezantsi kwindawo ekufutshane nokungathathi hlangothi (i-arch encinci ilungile). Buyela kwindawo yokuqala.

Iplanga Pushup

Iiseti ezi-5, ukuphindaphinda okungama-24

Ngena kwindawo eguquliweyo yokutyhala, izandla zibanzi kancinci kunamagxa namadolo emgangathweni. Tsala i-abs ngokuqinileyo, wenze umgca othe ngqo ukusuka phezulu kwentloko ukuya emilenzeni. Goba iingqiniba ngee-degrees ezingama-90. Buyela umva kwindawo yokuqala.

Ukutsiba uLunge

Iiseti ezi-5, ukuphindaphinda okungama-24

Yima mde ngeenyawo zekhohlo kancinci ngaphambili. Goba amadolo kancinci abe ngumphunga. Ngomxholo obandakanyekileyo, tyhala iibhotile zeenyawo zakho zombini ngokutsiba, utshintshe indawo ebekwe ezinyaweni, ungene kumngxunya onomlenze wasekunene ngaphambili, ugobe amadigri angama-90 emadolweni nasinqeni (idolo elingasemva kufuneka lifakwe phantsi kwesinqe). Qhubeka, utshintshana ngamacala nganye rep.

Ukuxhoma Idolo Phakamisa

Iiseti ezi-5, ukuphindaphinda okungama-24

Bamba ibar yokutsala, kunye nomzimba ujinga ngqo ezantsi, ucacile eludongeni. Ziqinise ngobunono iingalo (ngokungathi uza kutsala). Ngelixa ubambe umzimba uzinzile kwaye uthambisa isinqe, phakamisa amadolo (okanye imilenze ethe tye, kuxhomekeke kwinqanaba lokuqina). Phakamisa amadolo (okanye imilenze) phezulu kangangoko kunokwenzeka, emva koko uwathobe kwindawo yokuqala.

Ngolwazi oluthe kratya kumqeqeshi wodumo uSteve Moyer, ndwendwela iiwebhusayithi zakhe ezisemthethweni themoyermethod.com nakwi moyermeals.com. Unokudibanisa naye ngeFacebook nakuTwitter.

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