Umngeni woMzimba opheleleyo kaSalma Hayek

Umxholo

• Uphengululo lwe

Yiya ngaphaya Uma Thurman, kukho i-femme fatale entsha edolophini! Umdlalo weqonga weOliver Stone AmaSawa Ibethelwe iithiyetha kweli hlotyeni, idlala uSalma Hayek omangalisayo, kwaye ngokuqinisekileyo intle kakhulu njengegritty. Kwi-Flick, umdlali weqonga otyunjwe u-Oscar udlala umama ongatshatanga ophucukileyo owathi naye uyintloko yeshishini leziyobisi laseMexico-kwaye imidlalo yangaphantsi iqhuma kakhulu. NguHayek kuphela onokwenza umlinganiswa ongenalusini, obukhali ngolo hlobo!

Kodwa ukuzisa loo sexy akungeni lula. Ukusuka kwi-juicing ukuya kwi-Pilates, i-sassy senorita isebenza nzima ukugcina imeko yayo egwenxa intle. USara Shears, umsunguli we-Ugifit.com, uye waqeqesha uHayek kwixesha elidlulileyo kwaye uthi, "USalma uhlakaniphile kakhulu kwaye unokuqhuba kakhulu! Uhlala ebeka yonke imizamo yakhe ekusebenzeni kwakhe kwaye yiso sizathu sokuba afumane iziphumo. Andikwazi uthethe izinto ezintle ngokwaneleyo ngaye."

Xa i-duo eguqukayo yayiqeqeshwa kunye, basebenza kakhulu-nokuba yindawo, ehotele, okanye kwikhaya lakhe-umyinge weentsuku ezintlanu ukuya kwezisixhenxe ngeveki. Ngelixa ukuzilolonga kwakufutshane (ihlala ijikeleze imizuzu engama-30), zazinamandla kakhulu!

“Senze kakhulu umdlalo we-kickboxing, uhlobo lomdaniso ngoqeqesho lwamandla kunye nomsebenzi webhola,” utshilo uShears. "Singakha i-cardio kunye noqeqesho oluphezulu lokuqina kunye nokuzilolonga okuzisa ukubetha kwentliziyo. USalma mncinci, ke ukongeza kuqeqesho lwamandla kuye kwamnika inkcazo yemisipha kunye nemigca yokuqaqambisa umzimba wakhe omhle wazalwa naye."

Ngokuka-Shears, isitshixo seziphumo kukukhetha ukusebenza okwahlukileyo, okunomngeni, nokungaguquguquki. "Awuyi kufumana iziphumo ngoqeqesho kuphela kabini ngeveki. Kufuneka wenze into yonke imihla, ngexesha elifutshane kodwa ngamandla aphezulu, "utsho.

Siyakuthanda ukuzilolonga okukhawulezayo okuzisa iziphumo ezingcono (ngubani ongakwenziyo!), yiyo loo nto siye sachukumiseka xa uShears esabelana nathi ngenye yeendlela zokuzilolonga zikaHayek!

Ukuzilolonga komzimba wonke kaSalma Hayek

Uya kuyidinga: Imethi yokuzilolonga, ibhotile yamanzi, isitulo okanye ibhentshi.

Indlela esebenza ngayo Ezi zinto zintandathu zijikeleza ujikeleza, amandla, kunye ne-cardio. Yenza umthambo ngamnye umzuzu omnye kuyo yonke indlela, emva koko uphinde amaxesha ngamaxesha kangangoko unakho. Zilungiselele ukubila!

1. IiBurpees

Ukuqala, yima nkqo. Tyhila isinqe sakho ngasemva kwaye ugobe amadolo akho ukuthoba kwi-squat. Beka zombini iintende kumgangatho wegxalaba-ububanzi ngaphandle. Yandisa (tsiba) imilenze yakho emva kwakho, uxhasa ubunzima kwiibhola zeenyawo zakho kunye neentende zakho. Qinisa izihlunu zakho zesisu. Nciphisa isifuba sakho ngaphakathi kwe-intshi enye yomgangatho (qiniseka ukuba umqolo wakho uthe tye). Zityhale uye phezulu kwakhona.

Emva kokuba ugqibezele i-pushup, thatha indawo ye-squat kwakhona. Ngoku, sebenzisa izihlunu zakho ze-hamstring ukuzityhala emgangathweni kwaye UTSIBE!

Yenza kangangoko unakho kwifom efanelekileyo kwimizuzu eyi-1.

2. Ukutshintshana kwePushups

Beka iinzwane zakho nezandla phantsi, uqiniseke ukuba umqolo neengalo zakho zichanekile. Gcina izandla zakho zibanzi kancinci kunaphantsi nangaphantsi kwamagxa akho kwaye uqinise izihlunu zakho zesisu. Ukuphefumla njengoko uzithoba phantsi, ume njengoko iingqiniba zakho zifikelela kwi-90-degree bend. Gcina umzimba wakho ungachukumisi phantsi. Khupha kwaye uzityhale kude nomgangatho. Sukutshixa iingqiniba zakho, kwaye musa ukugoba umqolo.

Kwinqanaba eliphezulu, zama ukutshintsha iipushups. Njengoko uzityhalela kude emgangathweni, zisa idolo lakho lasekunene esifubeni sakho, emva koko ubuyele ezantsi kwaye utshintshe ngedolo lakho lasekhohlo.

Yenza kangangoko unakho kwifom efanelekileyo kwimizuzu eyi-1.

3. Iplanga

Qala ukungena kwisikhundla se-pushup, kodwa ugobe iingqiniba zakho kwaye unobunzima bakho kwiingalo zakho endaweni yezandla zakho. Cofa izandla zakho phambi kwakho. Isinqe sakho akufuneki sinyuselwe eluphahleni, kwaye akufuneki umqolo wakho ube arched. Umzimba wakho kufuneka wenze umgca othe ngqo ukusuka entloko ukuya emaqatheni.

Qinisa izihlunu zakho zesisu ukukunceda ukuba ubambe indawo ngokuchanekileyo, kwaye uyibambe ixesha elide njengoko unako. Xa uqala ukuziva ukuba umva wakho osezantsi uqalisa ukudinwa, thatha ikhefu, emva koko ubuyele kwindawo efanelekileyo kwaye ubambe intshukumo kwakhona. Phefumla ngokulinganayo kulo lonke ixesha lokuhamba. Ziva izihlunu zakho zesisu zisebenza kwaye udinwe njengoko ubambe indawo.

Yenza intshukumo ibe ngumceli mngeni omkhulu njengoko ufumana amandla ngokuphakamisa umlenze omnye ngexesha emva kwakho, okanye ujinga iijack ngeenyawo zakho.

Bamba umzuzu omnye.

4. Tsiba ii squats

Yima ngeenyawo ububanzi bamagxa ngokuhlukana, iingalo emacaleni akho. Qala ngokwenza isikwere esiqhelekileyo kwaye emva koko utsibe ngokuqhushumba kangangoko unako xa usukuma, ufikelela kwisilingi. Xa ufika emhlabeni, yehlisa umzimba wakho ubuyele kwisithuba se squat ukugqibezela enye impendulo.

Yenza kangangoko unako umzuzu omnye.

5. Triceps Dips

Beka izandla zakho ububanzi begxalaba ngaphandle kwibhentshi ekhuselekileyo okanye isitulo esizinzile. Hambisa ixhoba lakho phambi kwebhentshi kunye nemilenze yakho igobile kwaye iinyawo zibekwe malunga ne-hip-width ngaphandle komgangatho. Yolula iingalo zakho kwaye ugcine ukugoba okuncinci kwiingqiniba zakho ukuze uhlale uxinzelelo kwi-triceps yakho kunye namalungu akho engqinamba.

Goba kancinci iingqiniba zakho kwaye wehlise umzimba wakho ongaphezulu ukuya emgangathweni de iingalo zakho zibe malunga ne-90-degree angle. Qinisekisa ukugcina umqolo wakho usondele ebhentshini. Nje ukuba ufike ezantsi kwentshukumo, cofa izandla zakho kancinci, kwaye uzityhale ngqo uye ngqo kwindawo yokuqala.

Yenza kangangoko unako umzuzu omnye.

6.Imihla yonke yokuHlalwa kweQumrhu:

Lala phantsi wolule imilenze neengalo. Ukubamba izihlunu zesisu sakho ngokuqinileyo, hlala phezulu, ujike ube yibhola ngokutsala amadolo akho esifubeni sakho emva koko uhambe yonke indlela emcaba kwakhona.

Yenza kangangoko unako umzuzu omnye.

Ngolwazi oluthe kratya kuSara Shears, jonga iwebhusayithi yakhe kwaye uqhagamshele naye ngeFacebook okanye kuTwitter.

Uphengululo lwe