Yadda Ake Aiki Kamar Halle Berry, A cewar Mai Horarwa

Wadatacce

• Litinin: Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru
• Talata: Ranar Hutu
• Laraba: Plyometrics
• Alhamis: Ranar Hutu
• Jumma'a: Horon Ƙarfi
• Bita don

Ba asiri ba ne cewa ayyukan motsa jiki na Halle Berry suna da tsanani - akwai hujjoji da yawa akan Instagram. Duk da haka, kuna iya yin mamakin daidai lokacin da 'yar wasan take yin aiki da kuma yadda makon horo yake kama. Amsar a takaice: Berry yana kula da shirin motsa jiki mai ƙarfi. (Mai Alaƙa: Ayyukan 8 na Halle Berry Yana Yi don Kisan Kisa)

Kwanan nan, Berry yana gama aikinta Mai rauni, fim mai zuwa da ta ke jagoranta da kuma yin fim game da wani mayaƙan MMA mai kunya. Da gaske ta mike daga John Wuka 3-wanda ya ƙunshi irin wannan horon—don yin shiri don wannan rawar, in ji mashahuran kocin motsa jiki Peter Lee Thomas, wanda ke aiki tare da Berry shekaru da yawa. Thomas ya ce "Yana da karfi sosai a duk lokacin, don haka ba ta da hutun kwana biyu a cikin shekaru biyun, ban da wata 'yar lokacin hutu," in ji Thomas. (A wani lokaci, ya ce tana da wasan motsa jiki na wani rabin shekarunta.)

Thomas, wanda kwanan nan ya haɗu tare da Berry don ƙaddamar da ƙungiyar motsa jiki ta Re-spin, ta tsara horon ta don amsa irin salon rayuwar mayaka. "Ina tunanin hakan ta wata hanya ta, 'Lafiya, da kyau ta yaya mayaƙi zai yi horo?" yana cewa. "Kuma me hakan ya ƙunsa? Yaya kwanakin suke?" Don haka, Barry yana farkawa don sanyin safiya, yawanci akan elliptical. Sannan ta sadu da Thomas don zama daga baya da safe ko da rana. Ayyukan motsa jiki suna ɗaukar kusan awa ɗaya da rabi.

Anan ga samfurin yadda sati ɗaya na zaman su tare zai yi kama, don haka zaku iya gwada horo kamar Halle Berry a gida:

Litinin: Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararrun Ƙwararru

Wannan ranar tana mai da hankali kan horar da dabarun yaƙi domin Berry ta iya yin aiki akan ƙwarewar da ke tsakiyar rawar da take takawa Mai rauni. Thomas ya hada naushi na damben gargajiya da yawa, bugun da suka fito daga Muay Thai, motsin dabba da motsi daga capoeira don motsi, da motsa jiki daga jiu-jitsu, in ji Thomas.

Talata: Ranar Hutu

Laraba: Plyometrics

A wannan rana, motsa jiki na Berry yana jaddada fashewa, motsi masu ƙarfi. Horon Plyometric ya mai da hankali kan ƙungiyoyin ƙwallon ƙafa kamar iyaka ko tsalle kuma yana da tasiri wajen ɗaukar ƙwayoyin tsoka da sauri kuma ana iya amfani da su don haɓaka ƙarfi, ƙarfi, da haɓakawa. ( Gwada wannan motsa jiki na minti 10 na plyometric don girbi fa'idodin.)

Alhamis: Ranar Hutu

Jumma'a: Horon Ƙarfi

An keɓe wasu ranakun don "manyan ƙungiyoyin gina jiki," in ji Thomas. Berry zai yi atisaye irin su squats, deadlifts, lunges, ja-ups, tura-ups, da matsi na benci. Ofaya daga cikin zaman su na baya-bayan nan ya ƙunshi zagaye 10 na tsauraran matakai 10, turawa 10 (tare da bambance-bambancen daban-daban kowane zagaye misali da hannayen da aka ɗaga akan ƙwallon BOSU), da tsintsin nauyi mai nauyi 10 don babban jimlar 100 reps. (Mai alaƙa: Jagorar Mafari don Gina Jiki ga Mata)

Dangane da kwanakin da Berry ba ya saduwa da Thomas, sau da yawa takan ci gaba da aiki. "A wasu kwanakin da ban gan ta ba, har yanzu tana aikin," in ji shi. "I have her do stuff on her own time. Tana shigar da cardio dinta. Tana tsallen igiya, tana shadowboxing, tana yin dumama motsi da kuma kiyaye kanta. Ta haka ba ta samun rauni." (Mai alaƙa: Halle Berry Yana Yin Azumi na Lokaci -lokaci Yayin Abincin Keto, Amma Shin hakan yana da Hadari?)

A wannan bayanin, Berry yana ɗaukar murmurewa da gaske don taimakawa rage tasirin duk abin da take sanya jikin ta. Ta dogara sosai kan shimfidawa, jujjuya kumfa, aikin jiki (kamar tausa da shimfidawa), da kayan abinci mai gina jiki, da abincin ketogenic yana taimakawa hana kumburi, in ji Thomas. (Gaskiya ne: Bincike ya nuna bin abincin keto na iya rage alamun kumburi.)

Berry ta ci gaba da tura iyakokin abin da take iyawa. "Ina ganin tabbas ta wuce abin da ta taba tunanin za ta iya yi," in ji Thomas. "Wadannan halayen sun ba ta damar yin zurfin zurfi kuma ta ji yadda za ta kasance a cikin irin waɗannan ayyuka."

Bita don