I-Ringer Star uSarah Michelle Gellar's Umzimba wonke wokuzilolonga

Umxholo

• Uphengululo lwe

USarah Michelle Gellar ibhinqa elinye elidlamkileyo, elingenaloyiko! Igqala lomdlalo weTV okhaba ngoku kwi-CW's show entsha yeRinger, kodwa ebesinqwenela iminyaka engaphezu kweshumi ngobuchule bakhe bokubamba kunye nomzimba we-buff ukuze utshatise.

Ithini imfihlo yomdlali weqonga yokugcina ikhamera ilungile ngalo lonke ixesha? Ukongeza ekusukeleni usana lwakhe olunomtsalane ngeenxa zonke (uCharlotte Grace oneminyaka emibini kunye nomyeni wakhe UFreddie Prinze, Omnci.), ezinye zeemfihlo zakhe zokuhlala zibandakanya ukuzivocavoca ngaphandle, i-Pilates, ukutya okunempilo kunye nejusi.

UGellar usebenze nomqeqeshi wodumo uPhong Tran weJoe's Gym. UTran, onobungcali kuqeqesho olusebenzayo olusebenzayo, wasebenza nomdlali weembaleki kathathu ngeveki iminyaka emibini, egxile ikakhulu kwiPlyometric.

Uhlobo lomzimba kaSarah lwalugqibelele, kodwa wayefuna nje ukomelela kuba wenza izinto zakhe ezininzi, utshilo uTran. "Yonke into esiyenzileyo kuye kwafuneka ukuba ijikeleze isiseko esomeleleyo, kwaye i-abs yakhe kunye nomva wakhe bekusoloko kufuneka sizibandakanye."

Ayimangalisi into yokuba uGellar wayezinikezele kwindlela yomzimba kaTran njengendima ayenzayo.

“Wayesoloko ekhona ekusebenzeni kwakhe, esoloko ekulungele ukuzama iintshukumo ezintsha kwaye enze konke okusemandleni akhe,” utshilo uTran. "Wayengumthengi ogqibeleleyo!"

Ngelixa sisenokungabi ziinkwenkwezi zeTV sonke, sinokujonga kwaye sive ngathi! Umqeqeshi onetalente usinike inqwaba yendlela esinokuzifumana ngayo iingalo, imilenze engacacanga, kunye ne-midsection ebabazekayo ethandekayo- njengeGellar. Funda ngakumbi!

Uya kuyidinga: Uluhlu lwentambo; umgangatho womgangatho; iintsimbi; i-pulley ephezulu enebha ethe tye, edibeneyo okanye ye-V bar; inyathelo lebhokisi.

Ingaba isebenza kanjani: Ukuzilolonga kukaTran kumzimba opheleleyo awenzelwe iGellar kugxile kwiplyometrics ukuze isebenze undoqo, iibiceps, triceps, quads, glutes, amagxa, i-abs, i-obliques, umva, amathanga, imilenze, imisipha kunye neempundu. Inezinto ezisixhenxe zokuhamba ezenziwa kwisekethe kangangemizuzu engama-60 kungekho kuphumla.

Qala ngokukhanya okulula uze ufudumale imizuzu emi-5-15 kwi-treadmill okanye i-elliptical - nantoni na eyenza umzimba wakho wonke uhambe!

INYATHELO 1: Ukuqhekeza intambo yomqolo

Uyenza njani: Yima ujonge kwindawo yokubeka intambo. Bamba zombini ukugxuma kunye nokuhlala phantsi ngeengalo zakho ngqo phambi kwakho. Ngoku uya kufuna ukuphakama kwaye, njengoko umi, tsala intambo kwiimbambo zakho. Yenza oku kushukunyiso olunye lwamanzi ukuze xa umile nkqo, izoyikiso zichasene neembambo zakho. Emva koko tswina umva ezantsi kwaye uvumele iingalo zakho zihambe ngokuthe ngqo njengoko uhla. Yiyo i-1 rep. Gcwalisa i-10-15 reps.

Imisipha le ntshukumo iyasebenza: Imilenze, impundu, umva, i-biceps kunye namagxa.

INYATHELO 2: Ukutyhala kunye ne-Side Twist

Uyenza njani: Qala kwindawo yokunyusa. Yenza i-push-up esemgangathweni, jika i-torso yakho ngasekunene kwaye ujikeleze ingalo yakho yasekunene uye kufikelela kwisilingi, ke ngoku ujonge ngokupheleleyo ecaleni. Gweba umva kwaye wehlise umzimba wakho emhlabeni. Ngoku yenza ukutyhala kunye nokujija ngasekhohlo kwaye uphakamise ingalo yakho yasekhohlo. Gcwalisa i-10 reps kwicala ngalinye.

Imisipha le ntshukumo iyasebenza: Ingundoqo, isifuba, i-triceps, i-biceps, amahlombe, i-abs kunye nomva.

INYATHELO 3: Ukuhlala okupheleleyo ngokujija

Uyenza njani: Lala ngomqolo wakho ujonge phantsi, guqa ngamadolo kwaye ubeke iinyawo zombini emgangathweni. Beka izandla ngasemva kweendlebe, uyixhase ngenyameko intloko, kodwa ungayibambi okanye uyiphakamise intloko. Cofa umqolo wakho ongezantsi ucofe umgangatho. Phakamisa amagxa akho kancinci emgangathweni, usebenzisa amandla ezihlunu zesisu sakho. Njengoko uphakamisa, cinga ukuba ucofa iqhosha lesisu sakho kumqolo wakho. Emva koko jika ngasekhohlo ngokujongela igxalaba lasekunene kunye nengqiniba yasekunene ngakwidolo lasekhohlo. Cinezela izihlunu ze-oblique ezisekhohlo esinqeni nakwicala lakho njengoko ujija. Phinda kwakhona kwelinye icala. Gcwalisa i-10-20 reps.

Imisipha le ntshukumo iyasebenza: Isiseko, i-abs kunye ne-oblique.

INYATHELO 4: I-Dumbbell Reverse Lunge kunye ne-Curl

Uyenza njani: Bamba izibini zeedumbbells kwaye uzibambe emacaleni akho. Buyela umva malunga neenyawo ezi-3 ngomlenze wakho wasekunene, ngaxeshanye ujikeleze iidumbbells uye emagxeni akho njengoko uthoba isinqe de idolo lasekhohlo ligobe ngama-90 degrees kwaye idolo lakho lasekunene ziisentimitha ezimbalwa ukusuka phantsi. Pushisela phezulu kwaye unciphise iidumbbells. Phinda, ubuye umva ngomlenze wakho wasekhohlo. Yiyo i-1 rep. Gcwalisa i-10-15 reps kumlenze ngamnye.

Imisipha le ntshukumo iyasebenza: I-Core, i-biceps, i-quads kunye ne-glutes.

INYATHELO 5: Ukunyanzelwa kweTricep

Uyenza njani: Yima ujonge kwipuli ephezulu ene-straight, cambered okanye V bar. Bamba ibha ngeentende-ezantsi, ngaphantsi kwegxalaba lokubamba ububanzi. Qala nge-bar malunga nenqanaba lesilevu kwaye iingalo zakho ezingaphezulu zijijeke kancinci. Qalisa intshukumo ngokuzisa iingqiniba zakho ngokuhambelana nomzimba wakho. Xa iingqiniba zakho zikhombe ezantsi, qhubeka nentshukumo ngokutyhala ezantsi ujikeleze iarc ebanzi.

Gcina iingqiniba zakho zifakwe ngokuqinileyo emacaleni akho kunye nezandla zakho zithe tye. Sukuvumela izihlahla zakho zijike emva. Cinezela kanzima. Vumela ibha phezulu. Vumela iingalo zakho ezingasentla ziphakamise kwakhona de kube ibha ikwinqanaba lesilevu. Yiyo i-1 rep. Gqibezela i-10-20 reps.

Imisipha le ntshukumo iyasebenza: I-Core kunye ne-triceps.

INYATHELO 6: Ibhokisi Amanyathelo Aphezulu

Uyenza njani: Cwangcisa ibhokisi emalunga needolo eziphakamileyo kwaye ubambe izibini zeedumbbells. Yima ngqo phambi kwebhokisi. Ngomlenze omnye, nyathela ebhokisini, tyhala isithende sakho kwaye uziphakamise. Xa ufika phezulu, yenza iiglute zakho kunye nemisipha yakho kube nzima kangangoko kangangemizuzwana, uze wehlise umlenze kancinci. Yiyo i-1 rep. Gqibezela i-25-30 reps kumlenze ngamnye.

Imisipha le ntshukumo iyasebenza: Imivumbo, amathanga kunye nemisipha.

INYATHELO 7: Lat Pulldown nge Squat

Uyenza njani: Yima kwindawo yokuqhekeza, iingalo zibanjwe entloko ukolulwa ngokupheleleyo, ubambe ibha edityaniswe kwisitaki sobunzima. Tsala iingqiniba zakho ezantsi nasemva, wehlise ibha ukuya entanyeni, emva koko ubuyele kwindawo yokuqala. Le yi-1 rep. Gcwalisa i-10-20 reps.

Imisipha le ntshukumo iyasebenza: I-core, i-lats, i-biceps, i-delts yangasemva, imilenze, i-quads, i-glutes kunye ne-butt.

Ukufumana ulwazi oluthe kratya, jonga iwebhusayithi kaTran, IiPros zam zoFitness, kunye nomsebenzi wakhe okhuthazayo wesisa ebuyisela kumagqala ngokubabonelela ngeenkqubo zempilo ezisemgangathweni kunye noqeqesho lobomi.

UKristen Aldridge uboleka ubuchule bakhe benkcubeko yepop kuYahoo! njengomkhosi ka "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. Nxibelelana noKristen ukuze uthethe zonke izinto ezidumileyo nge-Twitter nakwi-Facebook, okanye undwendwele iwebhusayithi yakhe esemthethweni.

Uphengululo lwe