Uyenza njani iZac Efron's 'Baywatch' Workout

Umxholo

• Umqeqeshi
• Ifilosofi
• Ukuzilolonga
• Inqanaba lokomelela komzimba
• Umzimba opheleleyo we-10-20 wokuzilolonga
• Umzekelo:
• Ukufudumeza ngamandla
• Umatshini wokushicilela eludongeni
• Ukwenza:
• Ukuma kwemilenze emi
• Ukwenza:
• Ukutshintsha enye indawo yokubuyela umva kunye nokujikeleza kwesiqu
• Ukwenza:
• Ukolula kwe-Hip nge-torso twist
• Ukwenza:
• Seta iiseti
• Ukuzivocavoca # 1
• Ukwenza:
• Ukuzivocavoca # 2
• Ukwenza:
• Ukuzivocavoca # 3
• Ukwenza:
• Ukuzivocavoca # 4
• Ukwenza:
• Ukuzivocavoca # 5
• Ukwenza:
• Ukuzivocavoca # 6
• Ukwenza:
• Ishedyuli
• Isicwangciso sokutya
• Izilumkiso
• Iinjongo eziyinyani
• Uqala njani
• Umgca wezantsi

Nokuba ungumlandeli wokuqala we "Baywatch" uthotho lweTV okanye umboniso bhanyabhanya othi "Baywatch" ophume kwiminyaka embalwa edlulileyo, kukho ithuba elihle lokuba ububone abantu abadumileyo abomeleleyo bedlala ezo swimsuits zibomvu ngoku. iibhulukhwe ezimfutshane.

Ngelixa umboniso weTV ubonakalisa ii-bods ezifanelekileyo zikaDavid Hasselhoff noDavid Charvet, isityalo esitsha sebhanyabhanya esineenkwenkwezi sibonakala ngathi senziwe ngakumbi kwaye sikulungele ukujongana nayo nayiphi na imeko engxamisekileyo yaselwandle eza kuthi.

Kodwa i-cast-ngakumbi ngakumbi, uZac Efron-ufumana (kwaye uhlale) kwimeko enjalo?

Amagama amabini: UPatrick Murphy.

Umqeqeshi

UMurphy, oqeqeshiweyo waseLos Angeles-oqinisekisiweyo ongumzimba, akukho mntu ungaziwayo ekuvavanyeni imida yezinye zezinto esizithandayo ku-Hollywood A-uluhlu.

Nguye ubuchopho ngasemva kwenkqubo yokuzilolonga yabantu abadumileyo, kubandakanya u-Alexandra Daddario (okwi "Baywatch"), uCameron Diaz, uJason Segel, noDaniela Ruah.

Kodwa inguquko ka-Efron ebeka lo mqeqeshi ufunwayo kakhulu kwindawo ebonakalayo. Ukusebenza kwakhe okunamandla kunye nokusebenzayo kukhuthaze abantu abaninzi ukuba bafune ukulandela ukutya kunye nenkqubo yokuzivocavoca ayilungiselele i-Efron.

Ngaba lo mqeqeshi ubalaseleyo wakwenza njani ukuba u-Efron akulungele ukuchitha yonke imini edubula engenanto ngaphandle kokuqubha umboko? Qhubeka ufunda, kwaye siza kukuxelela ngqo ukuba yenziwa njani.

Ifilosofi

Ukuthi u-Efron uhambe ukusuka ekulungeleni ngokufanelekileyo ukuya kwizinto ezintle yinto ephantsi.

Ngelixa ukusebenza kwakhe "kweBaywatch" kwenza ukuba kubonakale ngathi wayehlala ejongeka njalo, inye into eqinisekileyo: Ukufumana umzimba ka-Efron ubume obuphezulu, uMurphy kwafuneka ayile ukuzilolonga okuye kwavela ngokuhamba kwexesha.

Inkqubo ka-Efron's 'Baywatch' yoqeqesho bhanyabhanya ibandakanya indlela etshintsha rhoqo, ebandakanya ukuzilolonga umzimba ngokupheleleyo, ukwahlula iintsuku ezimbini, ukwahlukana kweentsuku ezintathu, uqeqesho lwamandla, uqeqesho lwamandla, uzinzo kunye noqeqesho lokulinganisa, uqeqesho lwabasindisi, ukuhamba, ukuhamba ngebhayisikile, umqobo uqeqesho lwezifundo, nangaphezulu, ”utsho uMurphy.

Utshintsho lwenkqubo lwaluthetha ukuba u-Efron akazange afike ethafeni, ethiwa nguMurphy ngokunceda u-Efron abe ngumatshini owomeleleyo, wokunyamezela kunye nokwandisa ukulahleka kwamafutha.

Ngamafutshane, waphela sele ebhityile, utshilo uMurphy.

UMurphy ukwacacisa ukuba ukumisela ibar ephezulu ku-Efron kwakulula, ngakumbi kuba wayenenye yeendlela zokuziphatha ezinzima kuMurphy.

Kuba ukusilela kwakungaze kukhethwe, ndandisazi ukuba kuzakwenzeka ntoni emva kwenyanga kuphela kwinkqubo, utshilo uMurphy.

Ngaloo nto engqondweni, uMurphy utshintshe ukusebenza kuka-Efron imihla ngemihla. Wahlengahlengisa izikimu zeempendulo kwaye wongeza iiseti ezinkulu, uqeqesho lwesekethe, ukusebenzisa umzimba-isitayile, uqeqesho lwe-cardio, kunye nokunye.

Uthi: "Ndamlahla ngebhokisi yezixhobo zomzimba wonke, kwaye ndinayo enkulu kakhulu," utshilo.

Ukuzilolonga

Ngokuqinisekileyo uyibonile le "bhokisi yezixhobo zomzimba wonke" yokuhamba kwezinye iimpapasho, kodwa iBaywatch Body Workout engezantsi yile Murphy engazange yabelana ngayo ngaphambili.

Ukubhengezwa ngokupheleleyo: Olu qeqesho lunamandla. Ukuba uyayilandela kanye njengoko ibekiwe, uya kugcwalisa i-720 reps, ngaphandle kwe-warmup. Ewe uyifunde ngokuchanekileyo.

Le yi-720-rep Workout kaMurphy esetyenziswe kunye no-Efron. Ithetha ntoni loo nto kuwe? Ewe, kuxhomekeke kwinqanaba lakho lokomelela komzimba kunye nexesha olizimisele ukulinikela ekusebenzeni.

Inqanaba lokomelela komzimba

• Umqali wokuqala: Yenza imijikelezo emibini ngomsebenzi ngamnye
• Oluphakathi ukuya phambili: Yenza imijikelo emi-3
• Ukunyaniseka komzimba: Yenza imijikelezo emi-4

Nangona kukuhle ukufuna ukungena kwisimo esingcono, akukho ngqiqweni ukuthelekisa umzimba wakho nalowo weqonga elidumileyo elinexesha kunye nezixhobo zokungena kolu hlobo lwemilo ngendima yemovie.

Kungenxa yoko le nto sicebisa ukuba usebenzise oku njengesikhokelo sokufumana okuninzi ekusebenzeni kwakho, okuya kukunceda uzive usempilweni kwaye womelele. Nantsi ividiyo kaZac Efron esenza ukuzilolonga ukuze upontshwe:

Umzimba opheleleyo we-10-20 wokuzilolonga

Ukwenza: Yenza i-10 reps yomthambo kunye nobunzima obunzima. Emva koko sebenzisa isiqingatha sobunzima nge-20 reps.

Umzekelo:

• I-10 reps yenyusa mva kunye ne-10-pound dumbbells
• Ukuphindaphinda okungama-20 okuphakamayo kwe-dumbbells ezi-5

Ukufudumeza ngamandla

Umatshini wokushicilela eludongeni

Ukwenza:

• Yima ngezandla zakho eludongeni, ngaphezu kobubanzi begxalaba ngaphandle.
• Nciphisa isifuba sakho eludongeni ukuze wenze intshukumo efana nepushup.

Ukuma kwemilenze emi

Ukwenza:

• Yima ecaleni kodonga okanye kwenye indawo onokuthi ubeke isandla sakho kuyo ukuze ulungelelanise.
• Ngeenyawo zakho ezibanzi ububanzi, gcina inyawo elinye emgangathweni kwaye ujikeleze umlenze ochaseneyo ngaphambili nangasemva.
• Phinda kwelinye icala.

Ukutshintsha enye indawo yokubuyela umva kunye nokujikeleza kwesiqu

Ukwenza:

• Yima kunye neenyawo zakho ububanzi ububanzi.
• Buyela umva ngonyawo lwakho lwasekhohlo uze unciphise idolo lasekhohlo phantse emhlabeni.
• Ezantsi kwentshukumo, jikelezisa umzimba wakho kumlenze wakho wasekunene.
• Buyela umva embindini, cofa unyawo lwakho lwasekunene emhlabeni, kwaye unyathele umlenze wakho wasekhohlo phambili ukuze ubuyele kwindawo yokuqala.

Ukolula kwe-Hip nge-torso twist

Ukwenza:

• Yimani ngeenyawo kunye. Nyathela unyawo lwakho lwasekhohlo umva malunga neenyawo ezintathu ukusuka kunyawo lwakho lwasekunene.
• Beka isandla sakho sasekunene esinqeni. Phakamisa isandla sakho sasekhohlo kwaye ujije umzimba wakho de ube uziva wolule kancinci esinqeni sakho sasekhohlo.
• Buyela kwindawo yokuqala kwaye utshintshe amacala. Unokwenza oku kolula ukusuka kwindawo yokuguqa.

Seta iiseti

Ukuzivocavoca # 1

• I-10 ye-Dumbbell yecala iphakamisa
• I-20 Dumbbell yecala eliphakamayo (kunye nesiqingatha sobunzima)
• Gcwalisa imijikelezo emi-4, uphumle imizuzwana engama-90 emva komjikelo ngamnye

Ukwenza:

• Yima iinyawo zakho ububanzi bamagxa ngaphandle neengalo emacaleni akho.
• Bamba i-dumbbell kwisandla ngasinye, kunye neentende zakho zijonge ngaphakathi.
• Phakamisa iingalo zakho ziye emacaleni zide ziye kufikelela kwinqanaba lamagxa. Nqumama.
• Nciphisa ubunzima kwindawo yokuqala.

Ukuzivocavoca # 2

• Izikwere ezili-10 zeKettlebell
• I-20 kettlebell squats (enesiqingatha sobunzima)
• Gcwalisa imijikelezo emi-4, uphumle imizuzwana engama-90 emva komjikelo ngamnye

Ukwenza:

• Yima iinyawo zakho ububanzi bamagxa kwaye iinzwane zakho zikhombe kancinci.
• Bamba isibambo se-kettlebell ngezandla zombini. Yibambe phambi kwesifuba sakho, kufutshane nomzimba wakho.
• Ngaphantsi kwesikhundla se-squat, ubambe i-kettlebell ecaleni kwesifuba sakho.
• Misa kancinci ezantsi. Cinezela ukuya kwindawo yokuqala.

Ukuzivocavoca # 3

• Uxinzelelo lwe-10 dumbbell esifubeni
• Uxinzelelo lwe-20 dumbbell esifubeni (kunye nesiqingatha sobunzima)
• Gcwalisa imijikelezo emi-4, uphumle imizuzwana engama-90 emva komjikelo ngamnye

Ukwenza:

• Beka emqolo nge-dumbbell kwisandla ngasinye. Gobisa amadolo akho kwaye wandise iingqiniba zakho kwi-90-degree position. Umva weengalo zakho uya kuhlala phantsi.
• Ngelixa ubambe iidumbbell ngaphezulu kwesifuba sakho, cinezela phezulu.
• Misa kancinci phezulu. Nciphisa ubunzima kwindawo yokuqala.

Ukuzivocavoca # 4

• I-10 ye-Dumbbell yokuqina kwemilenze yokuqina
• I-20 ye-Dumbbell yokuqina kwemilenze (kunye nesiqingatha sobunzima)
• Gcwalisa imijikelezo emi-4, uphumle imizuzwana engama-90 emva komjikelo ngamnye

Ukwenza:

• Yima ngeenyawo zakho ububanzi begxalaba ngaphandle kwe-dumbbell kwisandla ngasinye, iingalo phambi kwamathanga akho.
• Gob'amadolo kancinci. Goba esinqeni de umzimba wakho uphantse uhambelane nomgangatho. Nqumama.
• Qinisekisa ukuba ii-glutes zakho zinesivumelwano njengoko uqhuba ukuya kwindawo yokuqala.
• Gcina umxholo wakho ubandakanyekile ngexesha lonke lokuhamba.

Ukuzivocavoca # 5

• Thambekisa imiqolo yebumbulu yedumbbell
• 20 Ukuthobela iibhentshi zedumbbell imiqolo (enesiqingatha sobunzima)
• Gcwalisa imijikelezo emi-4, uphumle imizuzwana engama-90 emva komjikelo ngamnye

Ukwenza:

• Amanga ajonge phantsi ebhentshini ethambekileyo ene-dumbbell kwisandla ngasinye. Isifuba sakho siya kucinezela ngokuchasene nebhentshi, kwaye iingalo zakho ziya kujinga phantsi.
• Tsala iidumbbells phezulu esifubeni sakho. Ngaphezulu kwentshukumo, cinezela amagxalaba akho kunye.
• Ngezantsi kwindawo yokuqala.

Ukuzivocavoca # 6

• I-Cable AB crunches isuka emadolweni
• I-Cable AB crunches ezisuka emadolweni (kunye nesiqingatha sobunzima)
• Gcwalisa imijikelezo emi-4, uphumle imizuzwana engama-90 emva komjikelo ngamnye

Ukwenza:

• Guqa ngezantsi komatshini wentambo. Ncamathisela intambo kwipulley ephezulu.
• Bamba intambo kwaye ubambe umzimba wakho, uzise iingalo zakho phantsi emadolweni kunye nentloko emgangathweni.
• Nqumama. Buyela kwindawo yokuqala.
• Gcina umzimba wakho ucotha kwaye ulawula ngexesha lonke lokuhamba.

Ishedyuli

U-Efron wasebenzisa isicwangciso sokusebenza esahlulwe saziintsuku ezintathu. Ukwahlula-hlulwa kweentsuku ezintathu kugxile kumqolo kunye ne-biceps ngosuku lokuqala, imilenze ngosuku lwesibini, namagxa, isifuba, neengalo ngosuku lwesithathu. Waye waqeqesha i-abs yakhe iveki yonke. Kujongeka ngathi kunje:

• Usuku 1: Emuva kunye ne-biceps-oku kubandakanya ukuzivocavoca ezisibhozo, ezinje:
  • iindawo ezitsala iingalo ezithe nkqo
  • ukukhutshwa kwabasebenzi
  • kuhleli iintambo zentambo
• Usuku 2: Imilenze-oku kubandakanya imithambo eli-10, enje:
  • oomatshini bokushicilela
  • squat uyaxhuma
  • ukukhaba iimpundu
  • abakhwela ezintabeni ngezilayidi
• Usuku 3: Amagxa, isifuba neengalo-oku kubandakanya imithambo eli-10, enje:
  • ukuphusha usenyuka
  • Intambo yesifuba yentambo
  • dumbbell squat ngaphambili iphakamisa

Isicwangciso sokutya

Njengoko unokuqikelela, u-Efron utya ukutya okunesondlo kakhulu. UMurphy umfowunele kukutya okutyayo, oko kuthetha ukuba uhlala kude nokutya okusulungekileyo, okusetyenzisiweyo.

Andiqinisekanga ukuba ijongeka kanjani? Nayi imizekelo embalwa evela kwisicwangciso sokutya sika-Efron:

• Ewe kwilayisi emdaka, kodwa hayi kwipasta yerayisi emdaka
• Ewe kwiquinoa, kodwa hayi kubaqhekezi bequinoa
• Ewe kwiiapile, kodwa hayi kwijusi yeapile

Kwaye akukho mveliso yomgubo. UMurphy uthi u-Efron utya ukutya okupheleleyo kweepesenti ezingama-90 zexesha, kodwa uvumela indawo yokutya okukhohlisayo kathathu ngenyanga.

Ngokwesiqhelo ukutya ukutya okupheleleyo, ngakumbi okusetyenziselwa ukomeleza isicwangciso sokomelela komzimba, kuya kubandakanya:

• iziqhamo nemifuno
• imithombo ephilileyo yeprotheni
• carbohydrate ezintsonkothileyo
• imithombo esempilweni yamafutha

Izilumkiso

Ngaphambi kokuba ukhuphe i-720 reps, licebo elihle ukuvavanya inqanaba lakho lokuqina komzimba. Ukutsiba kwinkqubo enamandla ngaphandle kokusebenza kuyo kungakhokelela kukonzakala kunye nokudinwa.

Ukuba umtsha ukuze uzilolonge, ungafuna ukuthetha nengcali yokuzivocavoca ukuze uxoxe ngeyona ndlela ikrelekrele yokwenza malunga nokwakha inkqubo ebekwe nguMurphy.

Unokufuna kwakhona ukuthetha nogqirha wakho ngaphambi kokuba uqalise nayiphi na inkqubo entsha yokuzivocavoca, ngakumbi ukuba unayo nayiphi na imeko esele ikho, ukonzakala, okanye umda onokuthi wonyuswe ngokusebenza.

Iinjongo eziyinyani

Sukuba nexhala lokuba awukulungelanga ukuthatha i-Baywatch Body Workout kaMurphy. Unokuguqula ngokulula uninzi lwezi ntshukumo kwaye usatyumze iinjongo zakho zokomelela komzimba. Unoko engqondweni, cinga ngokuseka iinjongo zakho zomzimba kwindlela ofuna ukuziva ngayo, hayi ukuba ufuna ukubonakala njani.

Ngelixa ungenakho ukupakisha iipakethe ezintandathu ezinje nge-Efron, ukufumana inkqubo yokwenza umthambo rhoqo kuya kukwenza uzive usempilweni, womelele kwaye wonwabile.

Uqala njani

Ukuba awuqinisekanga ukuba ungaqala njani ngesicwangciso sokuzilolonga okanye ubethe ithafa ngoqeqesho lwakho, unokufuna ukuqaphela ukusebenza nomqeqeshi wakho. Ukuba uza kukhululeka kwiBaywatch Body Workout, unokufuna ukuguqula inkqubo.

Umzekelo, qala ngokugcwalisa kuphela i-10 reps yomthambo ngamnye. Xa usuyazi kakuhle loo nto, yongeza umjikelo we-20 reps. Okanye ungasigcina iskim se-10-20 kodwa wenze imijikelo emibini kuphela yomthambo ngamnye kunesine.

Umgca wezantsi

Ukongezwa okanye ukuqala umkhwa wokuzilolonga rhoqo kulungile, kwaye iindaba ezimnandi kukuba uya kuthi ubone iziphumo zomsebenzi wakho onzima.

Kubalulekile ukuba uzikhumbuze ukuba ayizithelekisi noZac Efron. Endaweni yoko, sebenzisa ukuzilolonga kwakhe kunye nesicwangciso sokutya njengesiqalo esihle sohambo lwakho lokuqina.