Gisele Bundchen's Kung Fu Workout

Wadatacce

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Supermodel Gisele Bundchen Ba a hukumance ta sanar da cewa tana tsammanin danta na biyu tare da hubby Tom Brady, amma tabbas za ta sha wahalar musanta ta yanzu. Kwanan nan an hango bam ɗin da ke sanye da bikini a Costa Rica yana wasa da ƙaramin jariri. Tare da wani tarin farin ciki akan hanya da ranar haihuwa 32 a watan da ya gabata (20 ga Yuli), akwai abubuwa da yawa don yin biki!

Babu baƙon da zai nuna wannan abin ban mamaki, mala'ikan Sirrin Victoria ya tabbatar da zama cikin siffa mai sauƙi. A lokacin da take da ciki No. 1 (tare da danta Bilyaminu, yanzu 2 shekara), tana sanye da kayan da ba na haihuwa ba a cikin wata na tara! Bundchen ya gaya wa Vogue a cikin 2010, "Na yi tunani game da abin da na ci, kuma na sami fam 30 kawai. Na yi kung fu har zuwa makonni biyu kafin a haifi Benjamin, da yoga kwana uku a mako."

Babu shakka za ta ci gaba da ayyukanta na sadaukar da kai yayin daukar ciki na 2, don haka mun yi magana da mai koyar da kung fu, Yao Li na Cibiyar Kung Fu Tai Chi ta Boston, don samun abubuwan yau da kullun.

"Gisele tana mai da hankali sosai kuma tana da horo sosai. Sau da yawa ina mamakin yadda take saurin fahimtar abubuwan motsi. Lokacin da nake koya mata sabbin dabaru, da alama kamar ta riga ta san su," in ji Li. "Tana da hankali sosai kuma ta san abin da ake bukata don ganin tafiyar ta yi kyau."

Bundchen, wanda ya yi aiki tare da Li a cikin shekaru huɗu da suka gabata, yana horar da matsakaita sau uku a mako don zaman minti 90. Fa'idodin kung fu ga jiki mai ƙarfi, tsayayyen hankali, da ruhi mai natsuwa-kazalika koyan kariyar kai-haƙiƙa ne mai ban sha'awa.

"Ayyukan tsayuwa da fasahohin harbawa suna inganta sautin tsoka da sassauci a cikin ƙananan jiki. Kashe horo da fasaha na hannu suna yin daidai ga jiki na sama, musamman kafadu da makamai," Li ya gaya wa SHAPE. "Darussan da ke haɗa aikin hannu da ƙafar ƙafa suna buƙatar ƙarfi da haɓakawa a cikin tsokoki na tsakiya, kuma suna taimakawa wajen haɓaka daidaituwa da daidaituwa."

Duo masu kuzari suna fara motsa jiki ta hanyar mikewa na tsawon mintuna 10 zuwa 15, sannan a bi su da bugun fanareti da kuma rawar jiki. Bayan haka, suna yin nau'i-nau'i (tsari na yau da kullum na fasaha na choreographed wanda zai iya zama ko dai nau'in hannu ko nau'in makami kamar ma'aikatan baka, mashi, ko takobi madaidaiciya). A ƙarshe, suna yin ƙarin horo na ƙarfin jiki da aikin ciki.

A bayyane yake yana aiki don Gisele! "Koyon kung fu yana da ban sha'awa kuma yana ƙarfafawa ... dole ne ku ji abin da yake kuma idan ba ku gwada shi ba, ba za ku sani ba!" Li ya ce.

Shi ya sa muka ji daɗi lokacin da kung fu maigidan ya raba samfurin yau da kullun daga abokin aikin sa. Karanta don ƙarin!

Gisele Bundchen's Kung Fu Workout

Za ku buƙaci: Motar motsa jiki da kwalban ruwa

Yadda yake aiki: Li ya ba da samfurin motsin kung fu guda uku: toshe sama, toshe ƙasa, da bugun kai tsaye. A cikin kwanaki 30 na farko, sannu a hankali za ku ƙara adadin reps da sauri don haɓaka ƙarfi da kwaskwarima, tare da kiyaye kowane motsa jiki ya bambanta (duba umarnin da ke ƙasa).

Dukkan hotuna na Tony DeLuz, Mai zane

Toshe Sama (hoton da ke ƙasa)

1. Hannu a hannun hannu. Lankwasa gwiwar hannu a kusurwar digiri 90.

2. Kawo hannun gaba a jikin ku a kugu.

3. Raaga hannunka kai tsaye a gabanka.

4. Tsaya a saman goshi, ajiye wuyan hannu da gaɓoɓin hannu suna juya waje don iyakar juriya.

5. Koma a cikin motsi iri ɗaya zuwa wurin da aka shirya.

6. Daga shirye shirye madaidaicin toshe hagu/toshe na dama, koyaushe yana dawo da dunkulallen hannu zuwa matsayi mai shiri.

Manufar:

Kwanaki 1-10: Madadin tubalan 20 jinkirin gudu.

Kwanaki 11-20: Madadin 30 tubalan matsakaicin gudu.

Kwanaki 21-30: Madadin 40 yana toshe saurin sauri.

Block na Ƙasa (hoton kasa)

1. Daga matsayin doki, matsayi a shirye.

2. Juya hannu a buɗe a tsaye, yatsun hannu tare, yatsun hannu a ciki.

3. Tura ƙasa, katange katangar ku zuwa tsakiyar jikin ku, wuyan hannu yana lanƙwasa.

4. A wurin tasiri mayar da hankalin ikonka zuwa ga diddigin hannunka na waje.

5. Komawa zuwa matsayin da aka shirya.

6. Madadin toshewar hagu / toshe dama, koyaushe yana komawa zuwa matsayi.

Goals:

Kwanaki 1-10: Madadin tubalan 20 jinkirin gudu.

Kwanaki 11-20: Madadin 30 yana toshe matsakaicin gudu.

Kwanaki 21-30: Madadin 40 yana toshe saurin sauri.

Madaidaiciya Kick (hoton da ke ƙasa)

1. Fara daga matsayi na baka, hannaye a kan kugu.

2. Matsa nauyinka gaba zuwa ƙafar gaba yayin da ƙafar baya ta bar ƙasa.

3. Karfafa harbin ta hanyar amfani da lankwasan kafa da kafafu na kafa. Ƙafar tsaye tana taimakawa ta hanyar turawa daga ƙasa.

4. Kafa yana tsayawa a miƙe, ƙafar yana lanƙwasa ta hanyar cikakken motsi. Tsayin gwiwa mai taushi, ba a kulle ba.

5. Ƙara saurin dawowar harbi ta amfani da tsokar maraƙi da hamstrings don jawo ƙafarku ƙasa.

6. Komawa baya cikin cikakken matsayi na baka tsakanin kowane harbi.

7. Tabbatar yin numfashi a kan hanyarku ta sama, fitar da numfashi a kan hanyarku.

Manufar:

Kwanaki 1-10: Shura kugu mai tsayi sau 20 kowace kafa.

Kwanaki 11-20: Kick kugu sama da sau 30 kowace kafa.

Kwanaki 21-30: Kick kugu sama da sau 40 kowace kafa.

Bayan kwanaki 30, canza ayyukan motsa jiki kuma ku sami ƙarin fa'idodin kwantar da hankali ta hanyar burin bugun ku kai tsaye hanyoyi uku:

1. Zuwa kafada ɗaya da ƙafar mai harbi.

2. Zuwa tsakiyar layin jikin ku.

3.Zuwa kishiyar kafada.

Don ƙarin bayani kan Yao Li tare da ƙarin dabaru da fa'idodin Kung Fu, Tai Chi, da San Shou, ziyarci gidan yanar gizon sa.

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