Mafi kyawun Abincin Abinci da Shawarar Halle Berry ya faɗi akan Instagram

Wadatacce

• Ci gaba da tsinkayar jikinku.
• Kada ku raina darasi na al'ada.
• Bada fifikon abincin ku-amma kari kamar yadda ake buƙata.
• Yi murna cikin kulawa da kai.
• Kada ku ƙi kan cardio.
• Dauki maida hankali da mahimmanci.
• Bita don

Shin kun ga hoton Halle Berry kwanakin nan? Ta yi kama da wani abu 20 (kuma tana aiki kamar ɗaya, kowane mai horar da ita). Berry, mai shekaru 52, tana sane da cewa kowa yana so ya san duk sirrinta, kuma yana ba wa mutane abin da suke so a cikin jerin bidiyon #FitnessFriday na mako -mako akan Instagram. Jarumar ta kasance tana ba da amsa ga abinci- da Q's masu alaƙa da motsa jiki tare da mai horar da ita, Peter Lee Thomas. Yana da kyau agogon, amma don gajeriyar sigar, ci gaba da gungurawa.

Ci gaba da tsinkayar jikinku.

Lokacin da ake magana game da yadda ta kasance cikin tsari, Berry ya maimaita nasiha guda ɗaya: Ci gaba da haɗa ayyukan motsa jiki don ƙalubalanci tsokoki."Lokacin da na fara horo tare da Peter, daya daga cikin abubuwan da ya ce da ni shine 'Zan ba ku motsa jiki daban-daban kowane mako," in ji ta a wani labarin Instagram. "Kuma a gaskiya zan iya cewa, da wuya na sake maimaita motsa jiki tare da shi... kullum muna canza shi don kada in buga wani filin motsa jiki."

Berry koyaushe yana tura iyakokin ta, ko hakan yana nufin dambe (wanda ta yi akai -akai har tsawon shekaru uku), ƙoƙarin sabbin motsa jiki waɗanda ke girgiza tsarin ta (duba waɗannan hannayen hannu da harbin jaki), ko horo don rawar rawa a fim. Ofaya daga cikin wasanninta na kwanan nan, Sofia a cikin fim mai zuwa John Wuka 3, ita ce "rawar da ta fi fuskantar ƙalubale har zuwa yau" godiya ga ƙwaƙƙwaran horo na fasahar yaƙi.

Kada ku raina darasi na al'ada.

Yayin da ya kamata ku yi ƙoƙari ku ci gaba da canza abubuwa sama, wannan ba yana nufin ya kamata ku guje wa motsa jiki na tsohuwar makaranta ba. A cikin kashi ɗaya na #FitnessJuma'a, Thomas ya raba motsa jiki guda biyar - kuma tabbas kun ji labarin kowane ɗayan: ja-ups, tura-ups, squats, kettlebell swings, da wasan dambe/martial arts. Kuma idan ya zo ga mafi kyawun motsa jiki, Thomas ba shi da daɗi.

"Za ku ga nau'i-nau'i iri-iri na horo da motsa jiki, amma, gaskiya, kuna tambayi duk wani mai gina jiki wannan tambaya ko duk wanda ke da gluteus maximus mai kyau, [kuma amsar ita ce] squats," in ji shi. "Squats suna horar da quads, suna horar da kafafu. Ina nufin, zaku iya yin huhu, kuna iya yin kashe -kashe, wannan duka yana da kyau. Berry ya kara da cewa ta kasance mai son tsugunar da iska: "Tsugunawa da nauyi na zahiri yana yi mini dabara."

Berry ba ya kira don amfani da kayan aikin motsa jiki na zato. Ta ba da darussan da za ku iya yi tare da abubuwan gida, kamar kettlebell swings ta amfani da babban kwalbar ruwa, tsintsiya madaidaiciya tare da kujera, ko miƙawa da dogon sanda. (Mai Alaƙa: Ayyukan Halle Berry da aka fi so waɗanda ke Taimaka mata ta kasance cikin Siffa mai ban mamaki)

Bada fifikon abincin ku-amma kari kamar yadda ake buƙata.

Berry ta fara cin abinci na keto da fatan zai taimaka wajen sarrafa nau'in ciwon sukari na 2, kuma ta yaba da tsarin cin abinci mai yawan kitse, da rage rage saurin tsufa. A cikin labarin Instagram ɗaya, ta bayyana cewa ita ma tana yin azumi na lokaci -lokaci, wanda ya haɗa da cin abinci a cikin takamaiman windows. (Mai Dangantaka: Me Yasa Fa'idodin Azumin Da Yake Yiwuwa Ba Zai Iya Samun Hadarin Ba)

Idan ya zo ga kari, ba za ku kama Berry yana ɗorawa da yawa ba. "Ba na shan bitamin guda daya, kamar kwaya daya, ina shan bitamin da yawa," in ji ta a cikin wani bidiyo. "Ina shan karin sinadarin calcium, ina shan magnesium, ina ɗaukar ɗimbin bitamin C, Ina ɗaukar B12, Ina ɗaukar D. Sannan kuma ina da irin abubuwan da nake ƙarawa kamar na koren ruwan 'ya'yan itace, da kofi na harsashi, da sauran abubuwan da nake tunanin iri aiki tare da bitamin na. " Ta iyakance kanta zuwa kofi ɗaya kowace rana kowace safiya, tana ƙarfafawa da collagen da man MCT. (Dubi: Karanta Wannan Kafin Ka ɗauki Duk wani kari)

Yi murna cikin kulawa da kai.

Berry na iya jujjuya fina-finai na yin fim, halartar abubuwan da suka faru, da kuma renon yara biyu, amma idan Instagram ta nuna alama, har yanzu ta dace da lokacin "ni". Abincin ta ya haɗa da harbin ta na yin abubuwa masu sanyaya zuciya kamar sanya abin rufe fuska, shayar da gilashin giya a cikin wanka mai kumfa, karanta littattafai a gado, da shan shayi.

Har ila yau, tana ɗaukar lokaci don yin bimbini kuma ta raba wata dabarar da take son amfani da ita lokacin da take cikin tsaka mai wuya: Za ta ɗauki matsayin da za ta iya riƙe na tsawon mintuna biyar, kamar crow (um, what?), mai da hankali kan abubuwan da ba su da daɗi da ke damunta, sannan su yi tunanin barin jikinta kuma ta tunatar da kanta tana da iko a kansu. (Sauti yayi tauri sosai? Gwada waɗannan aikace -aikacen zuzzurfan tunani don masu farawa.)

Kada ku ƙi kan cardio.

Cardio bazai zama dole don asarar nauyi ba, amma har yanzu yana da fa'ida mai mahimmanci-kuma Berry babbar fan ce. An ba ta lambar yabo ta cardio don haɓaka jima'i da fata mafi kyau. "Na yi imani cewa motsa jiki yana da alaƙa da lafiyayyen fata da kuma yadda ba kawai ji kake ba amma yadda kake gani," in ji ta a cikin wani labari. "Cardio, cardio, cardio. Samun jinin da ke gudana a jikinka yana da kyau ga launinka." Uku daga cikin wasannin motsa jiki na cardio da ta fi so? Taurari ya yi tsalle, gwiwowi masu tsayi, da "masu tsalle tsalle" (ɗaurin gaba wanda manyan gwiwowi ke komawa baya).

Dauki maida hankali da mahimmanci.

A bayyane yake, Berry yayi horo sosai, amma ita ma tana murmurewa daidai gwargwado. A cikin kwanan nan #FitnessFriday, ta raba kayan aiki guda uku da take amfani da su: CryoCup ($9; amazon.com) wanda take amfani da shi don ƙanƙarar tsokoki, abin nadi na kumfa, da kumfa mai dumama. Babban labari: Kuna iya tserewa tare da DIY-ing duk ukun. Berry ya ba da shawarar yin amfani da kofin Dixie mai cike da ƙanƙara a madadin CryoCup, daskararre kwalban ruwa a madadin abin nadi na kumfa, da tawul ɗin da aka jiƙa a cikin ruwan zafi a madadin kushin dumama.

A cikin wani sakon na Instagram, Berry ya rubuta game da mahimmancin mikewa: "Ciki da mikewa a cikin shirin motsa jiki na yana taimakawa tsokoki na su dade, rashin ƙarfi, inganta motsi da motsi na motsi kuma, mafi mahimmanci, yana taimaka mini in guje wa raunuka."

Don haka, kuna son zama kamar Berry? Wannan shine abin da yake ɗauka. (Ee, kuna iya gajiyawa kawai kuna tunanin hakan.)

Bita don