Uyifumene njani iZoe Saldana yeColombiana

Umxholo

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Njengomnye wabalingisi abafunwa kakhulu eHollywood, oneminyaka engama-33 ubudala UZoe Saldana mhle, ulumkile, unesiphiwo, kwaye uyilo lokwenyani lefashoni.

Ngendima yakhe edlala phambili kwiflick yesenzo esitsha IColombiana (kwiithiyetha nge-26 ka-Agasti), ibhinqa elingenaloyiko lingongeza ngokusemthethweni "iqhawe lesenzo sokukhaba" kuluhlu lwezichazi abalandeli abanokusebenzisa ukumchaza. Kumboniso bhanyabhanya, uSaldana udlala uCataleya Restrepo, umbulali ongusana-wena-ongcono-hayi-umnqamlezo ofuna ukuziphindezela kubathengisi beziyobisi ababulele usapho lwakhe.

Ukuguqula umzimba wakhe sele utyhafile, kuthetha ukuba umzimba ube ngumatshini wokubulala we-badass ngendima, uSaldana usebenze nomqeqeshi womzimba waseHollywood uSteve Moyer (kunye nedynamo yabantu iyonke) iintsuku ezintathu ukuya kwezine ngeveki.

UMoyer, osebenze noSaldana ukusukela ngo-2009 kwaye ukwaqeqesha Amanda Righetti kwaye UShannon Doherty, waphefumlelwa ukuba abe ngumqeqeshi wobuqu emva kokonzakala kugqibe umsebenzi wakhe webhola yomnyazi eYurophu.

“Ndaqala ukunika abantwana izifundo ze-basketball, kwaye oko kwavela kuqeqesho lomntu,” utshilo uMoyer. "Uthando lwam alukho nje ukuqeqesha abantu, kodwa ukubanceda ukuba baphile ubomi obunempilo."

Kuba IColombiana, USaldana wayefuna ukugcina umzimba wakhe uneetoni, ubhetyebhetye, iimbaleki ngelixa engenzakalanga kwaye esempilweni. Nangona uMoyer enesatifikethi esibanzi sokondla (jonga indlela yakhe kaMoyer, indlela yokuphila esempilweni ngokumangalisayo onokuyenza), kwakungekho mfuneko yokuba abeke inkanyezi emnandi ekudleni okhethekileyo kwendima.

“Ndimzukisa kakhulu- uyayazi indlela yokuzityela ngokusempilweni,” utshilo uMoyer. "Ndimnika iingcebiso kunye neengcebiso xa ezifuna."

UMoyer ucebisa ukuba ube nenjongo ephambili yokuba nempilo entle kunokuzama nje ukubonakala umhle, kuba awuzukuba sempilweni ngoku.

"Ukuzivocavoca umzimba yinxalenye enkulu, kunye nesondlo. Into edlalwa ngoyaba kukulingana," utshilo uMoyer. "Akunyanzelekanga ukuba ugqithile nokuba ujongeke ukhulu kwaye uzive umkhulu."

Ke ungaziva ungowasetyhini ongakhange ukhabe (kwaye ujonge njengaye), uMoyer wabelana ngeemfihlo zokuzilolonga zikaZoe Saldana, apha.

Uya Kuyifuna: Ibhola yomthambo, ibhendi yokuxhathisa, intambo yokubeka intambo, kunye nemethi yokuzilolonga.

Indlela Esebenza ngayo: Ukuzilolonga kukaMoyer eSaldana yeyona nto ilungileyo yokwenza itoni kuba isebenza wonke umzimba ngokugxila emilenzeni. Ukuhamba komzimba okuphezulu kuya kunceda ukucacisa ngaphandle kwesoyikiso sokufumana ubunzima, kunye nokusebenza nzima.

"Ihlasela eyona ndawo iphambili yengxaki yomzimba ongaphezulu endixelelwa ngabo bonke abathengi bam basetyhini- iitriceps," utshilo uMoyer. "Unokwenza lo msebenzi wokuzilolonga uthabathe intambo yokutyhala ngebhola nje yokuzilolonga."

Ngaphambi kokuba uqale lo msebenzi, qalisa ngemizuzu emi-5 ukuya kwe-10 yokufudumala kumatshini we-elliptical okanye i-treadmill ukuze ufudumale umzimba.

INYATHELO 1: Amagqabi aneBhola yokuZilolonga kunye neQela lokuLwa

Uyenza njani: Beka ibhola eludongeni kwaye ume ngomqolo wakho ngokuchasene nayo ukuze amagophe akho asezantsi ajike ngokwendalo. Iinyawo zakho kufuneka zibe kwindawo ukwenzela ukuba xa uguqa phantsi, amadolo akho ahlale ehambelana nezithende zakho. Xa u-squat phantsi, kufuneka uqengqele kunye nebhola, ugcine umqolo wakho ongaphantsi wandiswa.

Emazantsi e-squat, uMoyer uthanda ukuba uSaldana abambe ibhendi yokuxhathisa kubude bengalo kwaye ayitsale ngaphandle ukuze ibhendi ifike esifubeni sayo, isebenze kwi-delts yangemva.

Gcwalisa i-12 ukuya kwi-15 ye-reps, uqiniseke ukuba i-rep nganye iyacotha kwaye ilawulwa.

Imisipha le ntshukumo iyasebenza: Umzimba wonke ongezantsi. Ukusebenzisa ibhola kuya kukhusela umva ophantsi kunye namadolo - iindawo ezimbini ezisengozini enkulu xa usenza i-squat rhoqo.

INYATHELO 2: Cofa Push-Tsala

Uyenza njani: Ngamafutshane, uyachopha, uyatsala, uyatyhala, ujikeleza esinqeni. Kunzima kakhulu ukuchaza kuba kuninzi okwenzekayo, ke nantsi ikhonkco kumboniso wevidiyo ovela kuSteve Moyer ngokwakhe!

Gcwalisa i-12 ukuya kwi-15 reps kwicala ngalinye.

Izihlunu oku kuhamba kusebenza: Phantse wonke umzimba! Ngumsebenzi omkhulu wokuthambisa, ukuzinza, kunye namandla angundoqo.

INYATHELO 3: IPlank Push-Ups

Uyenza njani: Qala kwindawo eplank, ugcine umzimba wakho ungqamene ukusuka entloko kuye ezinzwaneni. Zisebenzele phezulu kwindawo yokutyhala ngengalo enye ngexesha kunye nentshukumo encinci yomzimba kangangoko.

Khumbula ukuba awukwenzi i-push-up, usuka nje ukusuka kwindawo yeplanga ukuya kwindawo yokunyuka. Qiniseka ukuba utshintsha ingalo oyisebenzisa kuqala kuseto ukuseta. Kwi-reps, oku kuya kuba yinkqubela yendalo.

"Unokuqala ngaphandle kokukwazi ukwenza i-3 okanye i-4. Zama nje ukuqhubeka ukongeza ixesha ngalinye xa uzenza-uya kumangaliswa ukuba ungakhawuleza kangakanani na kulo msebenzi," utshilo uMoyer. "Ukuba unokwenza i-10, kulungile. Ukuba unokwenza i-15, u-rockin '. Ukuba unokwenza i-20 okanye ngaphezulu, uyinkwenkwezi ye-rock!"

Imisipha le ntshukumo iyasebenza: Lo ngomnye umthambo ophambili ojolise kwi-triceps kwaye ukuya kwinqanaba elingaphantsi, isifuba.

INYATHELO 4: Ukuhamba ngemiphunga

Uyenza njani: Qala kwindawo emileyo. Okulandelayo, thatha inyathelo elide kakhulu kunendlela yakho yesiqhelo yokuhamba, ke yima kwaye ungavumeli amandla akho akuse phambili.

Dipha ngokuthe ngqo phantsi ukuze idolo lakho langaphambili lihambelane nesithende sakho sangaphambili. Ukuba idolo lakho langaphambili lidlula iinzwane zakho, ubeka uxinzelelo olukhulu edolweni, elinokubangela ukonzakala. Idolo lakho elingasemva kufuneka lisondele kakhulu emhlabeni kodwa akufuneki liyichukumise. Yiza ngqo emva kwaye ungene kwindawo yakho elandelayo.

"Kwabaqalayo, amanyathelo ali-12 ukuya kweli-16 sisiqalo esihle," utshilo uMoyer. "Njengoko usomelela, yongeza i-reps de ube wenza i-30 ukuya kwi-40 amanyathelo apheleleyo kunye nobunzima."

Izihlunu oku kuhamba kusebenza: Le yenye itoner enkulu yomlenze. Xa ifom ichanekile, lo msebenzi ugxininisa ngokwenene i-gluteus. Khumbula ukuziqhelanisa nefomu elungileyo ngeli cebiso: Inyathelo, yima, ngokuthe ngqo, ezantsi.

INYATHELO 5: Ibhola Hams ngeBhola yokuSebenza

Uyenza njani: Lala phantsi kwimethi yokulolonga izandla zakho zibekwe emacaleni, intende zezandla phantsi. Beka iinyawo zakho phezu kwebhola yomthambo kunye nemilenze yakho eyandisiweyo kwaye ungaguqi emadolweni. Umva wezithende zakho kufuneka ube kwindawo ephezulu yebhola.

Emva koko, phakamisa isinqe sakho ukuze wenze iplanga elibuyela umva - umzimba wakho kufuneka ube ngumgca othe tye ukusuka ezinyaweni zakho ukuya emagxeni akho. Ukugcina isinqe sakho sizinzile kwaye apho zikhona, tsala ibhola uye kwi-glutes yakho ngezithende zakho.

Ukugcina isantya esicothayo nesizinzileyo, qengqa ibhola ubuyisele kwindawo yokuqala. Qiniseka ukuba ugcine isinqe sakho siphume emethini ukuze umzimba wakho uhlale ulungelelanisiwe. Ungasebenzisa izandla zakho kwi-mat ukuze uhlale uzinzile. Gqibezela u-6 ukuya kwi-8 reps kumntu oqalayo kwaye ukuya kuthi ga kwi-15 reps njengoko usomelela.

Imisipha le ntshukumo iyasebenza: Imisipha kunye nezihlunu eziphambili.

Malunga noKristen Aldridge

UKristen Aldridge uboleka ubuchule bakhe benkcubeko yepop kuYahoo! njengomgcini we "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. Connect with Kristen ukuthetha zonke izinto celebrity via Twitter and Facebook, okanye undwendwele website yakhe esemthethweni www.kristenaldridge.com.

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