Umqeqeshi kaScarlett Johansson utyhila indlela yokuMlandela 'Umhlolokazi Omnyama' Inkqubo yokuziQhelanisa

Umxholo

• Umzimba opheleleyo 'uMenzi woMhlolokazi'
• I-Primer (aka Ukuzifudumeza)
• Ehleli iPike-Up
• Windmill
• Ukujikeleza kweHip
• Isekethe 1: Iyasebenza
• Ibhola yezaMayeza yokujikeleza kweSlam
• Imida yeLateral
• Isekethe 2: Amandla
• Ukufa kweRomanian
• Zombie Overhead Press
• Isekethe 3: Uncedo
• I-Chin-Ups
• Abadlali bezemidlalo
• Uphengululo lwe

Ummangaliso weCinematic Universe uzise i-bevy yamaqhawekazi akhatywayo kule minyaka idlulileyo. Ukusuka kuBrie LarsonUCaptain Marvel kuDanai Gurira's Okoye I-Panther emnyama, aba bafazi babonakalisile abalandeli abancinci ukuba uhlobo lwe-superhero ayilolwabafana bodwa. Kwaye kweli hlobo, hayiUmphindezeli unomzuzu ophumeleleyo omkhulu kuneka-Scarlett Johansson's uNatasha Romanoff, akaUmhlolokazi omnyama.

Isiseko se-MCU ngo-2010Indoda yentsimbi 2, UJohnson's Romanoff yimpimpi owayeqeqeshelwe ukulwa ukusukela ebuntwaneni, ngenxa yenxalenye yenkqubo yoqeqesho "yegumbi elibomvu". Ngokufana noRomanoff, oxhase ukuxhobisa kwabasetyhini kuyo yonke imiboniso yakhe yesithoba ye-MCU, uJohansson ukwangamandla ngaphakathi nangaphandle, ngokutsho komqeqeshi wakhe wexesha elide, u-Eric Johnson waseHomage, uphawu lokuqina komzimba.

"Ngoyena ulungileyo," utshilo uJohnson, obesebenza noJohansson kule minyaka ili-12 idlulileyo. "Ufana nosapho."

UJohnson, umseki-mbumbano wezixhobo zokuzilolonga, baqala bawela iindlela noJohansson, 36, eNew York. Ababini baqhubeka besebenza kunye eLos Angeles, apho uJohnson wafudukela khona kangangeminyaka emibini, ngaphambi kokuba athathe uqeqesho lwabo kwelinye icala lehlabathi eNew Zealand, apho uJohansson wenza ifilimu yomdlalo we-sci-fi ka-2017,Ghost kwiShell. UkulungiselelaUmhlolokazi omnyama, UJohnsonson uthi uJohansson wayesele akhe isiseko esomeleleyo ngokusekwe kwindima yakhe yangaphambili, ekwabandakanya ii-2018'sAbaphindezeli: Imfazwe engapheliyo kunye no-2019Abagibeli: Umdlalo wokugqibela. (Idibeneyo: Njani uScarlett Johansson ungene kwiSimo seSuperhero)

"Wayesele enaso esi siseko sikhulu soqeqesho, esi siseko sikhulu sokomelela," utshilo uJohnson. "Sibe nesicatshulwa esikhulu sokucaphula ixesha elide, besinexesha elininzi lokulungiselela, phantse unyaka, ukuze ndikwazi ukufumana amandla akhe asisiseko kunye nemeko ngokwenene ukuya apho besifuna ukuba ibe khona."

KubaUmhlolokazi omnyama, eyaqala ukuveliswa ngoMeyi ka-2019, uJohnson uthi ukwahlala ekhumbula kwakhona njengenxalenye yenkqubo kaJohansson, kunye nolunye uxinzelelo olunokuthi luze nomsebenzi wakhe kungekhona nje njengomdlali weqonga, kodwa njengomnye wabavelisi abakhulu befilimu. (Eyeleleneyo: UkuPhumelela kwakhona xa usafuna ukusebenza ngoMhla wakho wokuphumla)

"Kwiphepha, bendinesicwangciso esifanelekileyo kodwa bekungokungena [kwaye ndisithi]," Kulungile, uziva njani namhlanje? Zeziphi uxinzelelo onazo? "Ucacisa uJohnson. "Ukusebenza kwethu kusebenza kakuhle kakhulu. Ndicinga ukuba luluvo olugwenxa ukuba kufuneka uchithe ixesha elininzi kwindawo yokuzivocavoca. Ukuba usebenza kakuhle ngexesha lakho, ukhetha amaxesha alungileyo, asemgangathweni, izinto zakho ezisisiseko - yiba squats - kodwa ikwafumanisa ukuba yeyiphi eyona squat izakulungela yena. " (Idibeneyo: Iindlela ezili-10 zokwenza ii-squats ezinobunzima)

UJohnson uthi ukusebenza kwakhe noJohansson bekuya kuqala malunga ne-5: 30 kunye ne-6: 00 kusasa.Ukuqalisa usuku, baya kuqala ngokuhamba-hamba, nto leyo ekubangela ukuba umzimba ukwazi ukufikelela kuzo zonke iintlobo zentshukumo ngaphandle kwentlungu. Ukuqengqeleka kwegwebu kuya kuba lukhetho lukaJohansson, kulinde ixesha, kulandele umsebenzi ongundoqo, onokuthi uqulathe imizimba ebambekileyo okanye imithambo efileyo. Into enomdla njengoko igama livakala, "iincukuthu ezifileyo" eneneni zingumsebenzi wokuzilolonga. Ukuqala, ubuya kulala ngomqolo wakho. Emva koko, uya kuzisa iingalo zakho ngqo ngentla kwentloko yakho ngelixa uphakamisa imilenze yakho kodwa uqiniseke ukuba uguqa ngamadolo kwi-angle ye-90-degree. Ukusuka apho, unokwandisa ingalo yakho yasekhohlo ngelixa uphakamisa umlenze ochaseneyo kodwa ume ngaphambi kokuba ubambe umhlaba. Uya kuthi emva koko ubuyele kwindawo yakho yantlandlolo ngaphambi kokuba wandise ingalo yasekunene kunye nomlenze wasekhohlo, uphindaphinde de ugqibe isekethe.

UJohnson uthi uyakuthanda nokwenza "itoni yebhola yonyango," kubandakanya ukuphosa ukujikeleza, ukubetha kunye nokudlula kwesifuba. "Ndiza kuqala ngesekethe ukwenza inkqubo yakhe ye-nervous inyuke kwaye iqhube, ke siya kwenza ii-kettlebell swings okanye siza kwenza iintlobo ezahlukeneyo zokutsiba i-plyometrics," utshilo, enokubandakanya imida esecaleni, efuna. uya kutsiba ukusuka kunyawo lwakho lwasekhohlo uye kunyawo lwakho lwasekunene, a la skating motion. (Eyeleleneyo: Yonke into ekufuneka uyazi malunga nePlyometrics)

Ngaba ufuna ukufumana incasa yokuba kunjani ukuqeqesha njengoJohansson ngokwakhe? Zama lo msebenzi kuJohnson, obizwa ngokufanelekileyo "nguMenzi womhlolokazi."

Umzimba opheleleyo 'uMenzi woMhlolokazi'

Uyenza njani: Uza kuqala nge-primer (aka ishushu-up) yesekethe, oyithelekelelayo, yenza izihlunu zakho ukuba ziqiniseke ukuba ziyasebenza kwaye zifudumele kulo lonke uqeqesho. Ukusuka apho, uya kugqiba iisekethe ezintathu kunye neentshukumo ezimbini kwindawo nganye kwaye uphinda amaxesha amaninzi njengoko kuphawuliwe.

Yintoni oya kuyidinga: Ibhola iyeza (Thenga It, $13, amazon.com) kunye ne-exercise mat (Thenga It, $90, amazon.com). Kwiintshukumo ezithile, ezifana ne-windmill kunye ne-onheart press, unokongeza i-kettlebell (Thenga, i-$ 30, amazon.com) kunye needumbbells (Thenga, $ 23, amazon.com), ngokulandelanayo.

I-Primer (aka Ukuzifudumeza)

Ehleli iPike-Up

A. Qala uhleli phantsi emhlabeni kunye nemilenze kunye kunye neenzwane zikhonjisiwe.

B. Ngeentende ezicinezelweyo emhlabeni kufuphi nezinqe, phakamisa imilenze phantsi ukuze ujikeleze, uzigcine kunye.

C. Misa ikhefu phezulu ngaphambi kokuba wehle umva phantsi ngolawulo.

Yenza i-10 reps.

Windmill

A. Qalisa ukuma neiinyawo ububanzi begxalaba ngaphandle nobunzima obuphakathi phambi kwakho. Goba phantsi ukuze ubambe i-kettlebell okanye i-dumbbell, uyihlwithe ngaphezulu ngengalo yasekhohlo.

B. Jika iinyawo zombini iinzwane zikhomba iidigri ezingama-45 ngasekunene (okanye emantla mpuma). Hinga ezinqeni, usityhalele ngasemva ngasekhohlo (okanye kumzantsi-ntshona), ukugcina umqolo ongathathi hlangothi njengoko ufikelela kwisandla sasekunene ngaphakathi kweqatha lasekunene.

Yenza i-5 reps, uphinde kwelinye icala.

Ukujikeleza kweHip

A. Hlala kwi-mat yokuzivocavoca kunye nedolo lasekunene ngokuhambelana ne-hip kwi-angle ye-90-degree. Idolo lasekhohlo liya kugotywa ecaleni. Yaya phambili kwaye ugcine umqolo ungathathi hlangothi.

B. Ngeentende ezibekwe ezantsi emethini, jika ngasemva kwaye uqale ukuvula isinqe kwicala lasekhohlo ujikeleze.

Yenza i-5 reps, phinda kwelinye icala.

Phinda i-Primer kube kanye xa iyonke imijikelo emi-2.

Isekethe 1: Iyasebenza

Ibhola yezaMayeza yokujikeleza kweSlam

A. Ukubamba ibhola yeyeza ngezandla zozibini, yiphakamise ngentla kwentloko yakho kwaye ugcine umxholo wakho ubandakanyekile. Goba emadolweni njengoko ubetha ibhola emhlabeni ukuya ngasekhohlo kweenyawo zakho.

B. Yibambe ibhola xa iphinda inyuka, uyiphakamisa phezulu kwakhona ngaphambi kokuyibetha kwelinye icala. Amanye amacala.

Yenza i-6 reps.

Imida yeLateral

A. Qalisa ukuma. Gobela ngasekunene idolo ukuze unyuse unyawo lwasekunene emhlabeni. Gcina umlenze wasekhohlo endaweni yawo. Phakamisa ingalo yasekunene phambi kwesifuba sakho ukuzinzisa ibhalansi ngengalo yasekhohlo egobile ecaleni.

B. Ngelixa uguqula ubunzima bakho kwisinqe sakho sasekhohlo, gxuma uye ngasekunene ngokubanzi kangangoko, utyale ngokuqinileyo unyawo lwasekunene kwaye uphakamise ngasekhohlo (kwisipili sokuqala kwindawo). Misa. Tsibela ekhohlo kwaye uphinde.

Yenza i-10 reps.

Phinda kwakhona isekethe esebenzayo kwakhona kwitotali ezi-2.

Isekethe 2: Amandla

Ukufa kweRomanian

A. Qala ngeenyawo ze-hip-width ngaphandle kwamadolo athambileyo. Bamba i-dumbbell kwisandla ngasinye phambi komzimba kunye neentende ezijonge emathangeni.

B. Ukugcina umqolo ongathathi hlangothi, kwaye uthumele i-hips ngasemva ngelixa ucofa amagxa.

C. Iidumbbells ezisezantsi phambi kwemilenze, zigcina zisondele kumzimba. Xa ufika emadolweni, gcina isinqe singatshoni ngakumbi.

D epheleleyo. Xa ufikelela kwi-shins eziphantsi ukuya embindini, qhuba ngezithende ukubuyela kukuma, wandise isinqe, kwaye ucofe ukubengezela phezulu.

Yenza 6 ukuba 8 reps.

Zombie Overhead Press

A. Yima uhlukane ngeenyawo ububanzi besinqe, amadolo athambile kwaye umbindi ubambene. Nge-dumbbell kwisandla ngasinye, phakamisa iingalo ukuphakama kwamagxa kunye neentende ezijonge phambili kwaye iingqiniba zikhombe ezantsi ukwenza injongo yentsimi okanye i-U-shape ngeengalo zakho.

B. Cinezela i iidumbbells ngaphezulu, kwaye ukhuphe umoya. Qinisekisa ukuba izihlahla zibekwe ngokuthe ngqo phezu kwamagxa kwaye iibiceps zisecaleni kweendlebe zakho. Umxholo kufuneka uhlale ubandakanyekile.

C. Ukuguqula intshukumo ukubuyela kwindawo yokuqala.

Yenza i-10 ukuya kwi-12 reps.

Phinda isekethe yamandla amaxesha amabini angaphezulu kumjikelezo o-3 uwonke.

Isekethe 3: Uncedo

I-Chin-Ups

A. Thatha ibar yokutsala okanye efanayo neentende ezijonge emzimbeni.

B. Ukugcina i-core ibandakanyeka, phakamisa umzimba usebenzisa izihlunu ezininzi eziphezulu ezibandakanya i-lats yakho (imisipha yangasemva) kunye ne-biceps (imisipha yangaphambili), de kube i-chin ifike ngaphezu kwebar.

C. Ukunciphisa umzimba ubuyele ezantsi ngolawulo kude kube iingalo zilungile.

Phinda kathathu ngokuphindaphinda okuphezulu ukudinwa.

Abadlali bezemidlalo

A. Ukusuka ekumeni, beka unyawo lwasekhohlo ngasemva komzimba ngokudibanisa kunye nokuphakanyiswa kwesithende sasekhohlo kunye nokugoba okuthambileyo i umlenze wasekunene. Yandisa ngokukhululekileyo zombini iingalo kwicala lasekunene.

B. Ukucinezela ngonyawo lwasekunene, khawuleza uye ngasekhohlo, ngokuwa ngobunono kumlenze wasekhohlo njengoko umlenze wasekunene ujikeleza ngasemva komzimba, iingalo zolulelwe ngasekhohlo, zibonise indawo yokuqala. Phinda, utshintshe amacala.

Yenza 6 ukuba 8 reps.

Phinda isekethe yoNcedo amaxesha amabini ngaphezulu kwitotali ezi-3 zizonke.

Nangona abo bafuna ukugaya bathanda Umhlolokazi omnyama banokukwenza oku kubutofotofo bekhaya labo, kubahlali kunye neendwendwe ze-YOTELPAD Miami, kungekudala baya kuba nesithuba sabo sokutshayela i-superhero yabo yangaphakathi-Marvel. "Iza kuba yiprojekthi yethu yokuqala yehotele," utshilo uJohnson wesithuba seHomage. "Iprojekthi sisiqingatha sokuhlala, sisiqingatha sehotele. Siyilele umthambo kuzo zombini iindwendwe zehotele kunye nabanini beekhondomu, abanofikelelo ehotele. Into esizama ukuyenza kukubandakanya ifilosofi yethu yokuba yintoni ukufaneleka, kodwa , sifuna nantoni na eyomeleleyo kuwe, ukuze ukwazi ukuyenza kwindawo yethu yokuzivocavoca. "

Isithuba ngokwaso siya kubandakanya oomatshini be-cardio kunye nokuba sempilweni, icandelo lezisindo zasimahla kunye neebhayisikile zePeloton. "Nokuba [iindwendwe] zifuna ukusilandela okanye abathandayo abathanda i-Instagram okanye umqeqeshi wabo obathumela iinkqubo ekuhambeni, sifuna ukuba nazo zonke izinto ezikhoyo kwindawo yethu yokuzivocavoca," utsho uJohnson. Kuyinyani, uqeqesho olunjenge-superhero aluzange lujonge- okanye luvakaliswe- njengokonwaba kakhulu.

Uphengululo lwe