Charlize Theron's Ballet-based Total-Body Workout

Wadatacce

• Bita don

Charlize Theron shahararriyar 'yar wasan kwaikwayo ce ta duniya wacce ta sadaukar da ayyukanta na fim daban-daban ( taya murna saboda lambarta ta Golden Globe nom!) Kuma ta himmatu sosai ga ayyukan motsa jiki nata, ma.

Daga struttin 'jan katifu a duk duniya zuwa masu sauraron TV masu ban mamaki a cikin kamfen ɗin kasuwancin Dior mai ban sha'awa, Theron a sarari mace ce kyakkyawa tare da mafi ban sha'awa, adadi mai kyau don dacewa.

Amma a bayan mafi yawan ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun masu horarwa. Haɗu da ƙwararren masaniyar motsa jiki na wutar lantarki Fedele De Santis, mai Gym ɗin akan Nemo, inda mutum zai iya ganin ɗumi -ɗumi kamar Jessica Biel, Cameron Diaz ne adam wata, Hauwa Mendes, da Ms. Theron da kanta.

De Santis, wanda ya yi aiki tare da dan wasan Afirka ta Kudu fiye da shekaru biyu, yana horar da duk abokan cinikinsa mata su yi kama da ballerinas masu tsayi, raƙuman ruwa, ƙarfi da kyawawan jiki.

De Santis ya ce "Charlize mai tsananin gaske ce, mai da hankali, ƙwararre, babu BS, abokin ciniki bulo-zuwa-bango," in ji De Santis. "Tana da ƙarfin hali - sunan barkwanci na da ita shine tsawa!"

Sirrin kyakkyawan jikin ballerina kamar Theron? "Tabbatar cewa riko da ku ga kowane motsa jiki ya yi kauri. Riko da yawa yana sa tsokoki su kara girma kuma jikin ku ya zama namiji," in ji De Santis.

Idan ya zo ga abinci, De Santis yana ba da shawarar rage sannu a hankali rage adadin kuzari da mai da hankali kan sunadarai, kayan marmari, da 'ya'yan itatuwa masu launin duhu. Tabbatar cewa duk abin da kuke ci yana da tsafta kuma mai halitta, kuma ku nisanci abinci mai soyayyen, burodi, shinkafa, da taliya, suma.

"Mata da yawa suna yin kuskuren canza abincin su da sauri-a cikin rana ɗaya. Rage adadin kuzari a hankali don ku iya guje wa haifar da damuwa da damuwa ga kanku," in ji De Santis. "Matukar ba za ku rage yawan adadin kuzari ba kwatsam, jikinku zai daidaita, cikin ku zai daidaita, kuma za ku sami sauki ga burin ku."

Daga Hollywood, Fla., Zuwa Hollywood, Calif., Dantaccen ƙwarewar ƙwarewa da ƙwarewar motsa jiki tabbas yana nunawa a cikin shahararrun matan da ya horar.

"Kasancewa mai horar da kaina ya ba ni dama da yawa don taimakawa wajen kawo wasu ba kawai ingantacciyar lafiya ba, amma kwanciyar hankali. Wannan ita ce nasarar gaskiya na abin da nake yi," in ji shi. "Idan ba ku jin daɗi, ba shi da daraja!"

Wannan shine dalilin da ya sa muka yi farin ciki lokacin da De Santis ya raba mana babban aikin motsa jiki na Theron don mu ma mu iya samun jikin mu cikin kyakkyawan sifa ta rawa. Karanta don ƙarin!

Ayyukan Theron: Aikin motsa jiki na De Santis na Theron ya dogara ne da ballet kuma yana aiki kowace ƙungiyar tsoka. Yi amfani da dumbbells 5 lbs. kuma a ƙasa don gujewa yin yawa. Cika mafi ƙarancin mintuna 35 na cardio ban da waɗannan motsin (Theron yana son Arc Trainer).

Kuna Bukatar: 3 da 5 lb. dumbbells, motsa jiki mat, benci, 18 lb. motsa jiki ball, tricep turawa inji.

Pliés a Matsayi na Biyu:

Fara da ƙafafunku da hannayen ku a matsayi na biyu, kuma ku rage jikin ku kamar yadda kuke yi don babban plié a matsayi na farko. Kamar yadda kuke yi, ku mai da hankali musamman don kiyaye jikin ku na sama ya daidaita, ba tare da fitar da ƙarshen ku ba. A kasan motsi, tabbatar cewa kwatangwalo bai taɓa yin ƙasa da gwiwoyin ku ba.

Kammala saitin 1 na 35-50 plies.

Zaunannen Bicep Curls:

Zauna tare da baya a bayan baya domin kai, kafadu da gindi su yi hulɗa da benci da ƙafafunka a ƙasa. Ɗauki dumbbell a kowane hannu tare da yatsa a nannade kewaye da hannaye kuma sanya hannayenku a gefenku. Ja da kafadar kafada ƙasa da baya.

Exhale kuma a hankali lankwasa gwiwar gwiwar ku yana kawo dumbbells zuwa ga kafadu. Kada ku bari bayanku ya karkata ko gwiwar gwiwarku ta yi gaba. Ci gaba da wuyan hannu a layi tare da hannayen ku (tsaka-tsaki). Kada ku yarda wuyan hannu su lanƙwasa a duk lokacin aikin. Kanku, kafadu da gindinku yakamata ku kasance tare da benci. Tsaya ƙafafunku a ƙasa. Karka bari kafadunka suyi shuru.

Inhale da daidaita gwiwar ku da rage dumbbells zuwa farkon farawa a cikin sannu a hankali da sarrafawa.

Kammala saitin 1 na 60 reps tare da 5 lb. dumbbells.

Laterals na gefe:

Rabauki dumbbells ɗinku kuma ku tsaya tare da madaidaicin gangar jiki da dumbbells a gefen ku a tsayin hannu tare da tafin hannun da ke fuskantar ku. Wannan zai zama matsayin ku na farawa. Yayin da ake kula da gangar jikin a tsaye (babu juyawa), ɗaga dumbbells zuwa gefenku tare da ɗan lanƙwasa a cikin gwiwar hannu da hannayensu kaɗan zuwa gaba. Ci gaba da hawa sama har sai hannayenku sun yi daidai da bene. Fitarwa yayin da kuke aiwatar da wannan motsi kuma ku dakata na daƙiƙa a saman. Rage dumbbells baya a hankali zuwa matsayi na farko yayin da kuke numfashi da maimaitawa.

Kammala saiti 1 na 35 reps tare da 3 lb. dumbbells.

Butt-Lifts:

Ka kwanta a bayanka kuma ka sanya ƙafafunka nesa da hip-nesa tare da durƙusa gwiwoyi. Sanya hannunka kusa da kwatangwalo tare da tafin hannunka ƙasa. Inhale kuma yayin da kuke fitar da numfashi, karkatar da ƙashin ƙugu ku matse ƙyallen ku yayin da a hankali ku ɗaga kwatangwalo sama yadda za su tafi.

A kololuwar naƙuda za ku kasance a kan kafadar ku kawai tare da jikin ku a madaidaiciyar layi daga gwiwoyinku zuwa kan ku. Kasa kuma ka ɗaga gindinka kamar inci takwas ka maimaita.

Kammala saiti 1 na 75 reps.

Keken keke:

Ka kwanta a ƙasa tare da matsewar bayanka zuwa ƙasa kuma ka yi kwangilar ainihin tsokoki. Tare da hannayenku a hankali rike kan ku, ɗaga gwiwoyinku zuwa kusan kusurwa 45-digiri. Sannu a hankali, da farko, bi ta motsin keken keken, a maimakon haka ku taɓa gwiwarku zuwa gwiwowin gaba yayin da kuke juyawa baya da gaba. Numfashi daidai lokacin motsa jiki.

Kammala saitin 1 na maimaitawa 60.

Plank da aka gyara:

Sanya jikinku ƙasa a hannayenku kamar kuna shirin yin turawa. Yi kwangilar abs kamar yadda kuka iya, kiyaye jiki a madaidaiciyar layi daga kai zuwa yatsun kafa kuma riƙe a cikin wannan matsayi.

Riƙe mafi ƙarancin 60 seconds.

Bench Press tare da 18 lb. Ball Ball:

Lokacin da kuke yin latsa benci akan ƙwallon ƙafa, yi ƙoƙarin kiyaye jikinku madaidaiciya gwargwadon yiwuwa daga kafadu zuwa gwiwoyinku. Tsaya kai da kafadu akan ƙwal kuma ƙafafunku a kwance a ƙasa. Fara da nauyi a matakin kirji kuma danna zuwa rufi har sai hannayenku sun miƙe.

Kammala saitin 1 na maimaitawa 60.

Tricep Pushdowns:

Fuskantar injin ƙwanƙwasa tricep kuma kama sandar kebul na kwance tare da riko da hannu. Bar ya kamata ya kasance kusan matakin kirji. Matsa gwiwar gwiwar hannu cikin tarnaƙi kuma sanya ƙafafu cikin kwanciyar hankali, ɗan bambanta. Sanya takalmin ciki. Tura ƙasa a kan sandar riko har sai an ɗora hannuwanku gaba ɗaya duk da haka ba tare da ɗaga gwiwar hannu kai tsaye ba kuma ta hanyar riƙe gwiwar hannu kusa da jiki a kan hanyar sauka.

Endan lanƙwasa gwiwoyi kaɗan a kan turawa amma ku kasance a tsaye daidai gwargwado tare da baya kai tsaye. Kada ku ɗauki tsokoki na baya da kafada ta hanyar lankwasa gaba da nisa. Bada mashaya ta koma wurin farawa a ƙarƙashin iko, kuma yi ƙoƙarin kada ku ci karo da ma'aunin.

Cika maimaita 35 tare da 20 lbs., ta amfani da kunkuntar riko.

Don ƙarin bayani akan Fedele De Santis kuma don yin tambaya game da horo na sirri, da fatan za a yi masa imel a [email protected].

Kristen Aldridge yana ba da ƙwarewar al'adun pop ga Yahoo! a matsayin mai masaukin baki "omg! NOW." Karɓar miliyoyin hits a kowace rana, mashahurin shirin labarai na nishaɗi na yau da kullun shine ɗayan mafi yawan kallo akan yanar gizo. A matsayinta na ƙwararriyar 'yar jarida mai nishadi, ƙwararriyar al'adun gargajiya, mai shaye-shaye kuma mai son duk wani abu mai ƙirƙira, ita ce wacce ta kafa positivelycelebrity.com kuma kwanan nan ta ƙaddamar da layinta na kayan kwalliya da kuma app ɗin wayar hannu. Haɗa tare da Kristen don yin magana da duk abin shahara ta Twitter da Facebook, ko ziyarci gidan yanar gizon ta na hukuma.

Bita don