Yadda Bankin Elizabeth ke Tsayawa a Tsarin Kyamara

Wadatacce

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Blonde kyakkyawa Elizabeth Banks 'yar wasan kwaikwayo ce wacce ba kasafai take cizon yatsa ba, ko akan babban allo ko akan jan kafet. Tare da fitattun ayyuka a kwanan nan Wasannin Yunwa, Mutum a kan Ledge, kuma Abin da za ku yi tsammani lokacin da kuke tsammani zuwa sabon fim dinta, Mutane Kamar Mu, Bankuna tana da hazaka kamar yadda take kwazazzabo!

Tare da irin wannan ƙarfi, ƙwanƙwasa, da toned bod, babu shakka ƙaunatacciyar yarinya-ƙofa na gaba za ta iya girgiza kowane irin rawa-ko kaya! Ta yaya ta zauna cikin irin wannan sifar mai ban mamaki? Mun yi magana da babban mai ba da horo, Joselynne Boschen na Alpha Sport, don sata sirrin da ya dace.

"Elizabeth tana da albarka a fili a cikin kwayoyin halitta, kuma tana da mafi girman kuzari. Tana son yin aiki!" Boschen ya ce. "Fitness shine salon rayuwarta. Yana sauƙaƙa abubuwa don kiyayewa lokacin da kuka tsaya kan motsa jiki kuma ku kasance lafiya kamar ta."

Bankuna, waɗanda suka yi aiki tare da Boschen kusan shekaru biyar, suna horar da kwana uku a kowane mako na awa ɗaya a lokacin da take Los Angeles. Tare suna mai da hankali kan horon aiki na aiki (abubuwan haɗin gwiwa don ƙungiyar Horar da Nike wacce ta haɗu tare da ɗakin motsa jiki) don haɗaɗɗen cardio, ma'aunin kyauta, ƙwallon magunguna, plyometrics, da horo na TRX. Ayyukan motsa jiki suna da wahala, amma ba iri ɗaya bane!

"Yana da mahimmanci a canza shi kullum. Babu wani abu da ya fi ban sha'awa a gare ni - ko Elizabeth - fiye da abu ɗaya akai-akai. Idan za ku iya fitar da shi a waje kuma ku hada ayyukanku tare da abubuwa kamar tafiya, har ma mafi kyau!" tana cewa.

Mun yi farin ciki lokacin da Boschen ya raba ɗaya daga cikin ayyukan Banki tare da mu! Duba shi a shafi na gaba don ku ji a shirye don kusancinku, koda lokacin da ba ku yi tsammani ba.

The Elizabeth Banks Workout

Za ku buƙaci: Tabarmar motsa jiki, kwalban ruwa, da wasu waƙoƙi masu kyau don ku iya girgiza wannan da gaske!

Karin bayani: Kammala saiti 3 na adadin reps da aka kayyade don kowane motsa jiki don samun duk jikin ku cikin sifa mafi girma.

1. Tsare Tsare

Farawa a cikin madaidaicin matsayin katako a goshin ku. Tura nauyin ku gaba don kawo goshin ku sama da yatsun ku, yana ba da damar yatsun ku su hau sama. Tsayawa a matsayin lebur kamar yadda za ku iya, shigar da ainihin ku don ja da jikin ku a cikin diddige zuwa wurin farawa.

Komawa da baya don maimaita 15.

2. Sumo Squat Side Crunch

Shiga cikin tsugunne, amma tare da yatsun yatsanku kaɗan, hannayenku a bayan kanku. Yi ƙasa tare da nauyi a cikin diddige, jefa ganimar ku a tsakanin gwiwoyinku. Yayin da kuke komawa tsaye, ku canza ku kawo gwiwa iri ɗaya zuwa gwiwar hannu ɗaya ta hanyar murƙushewa a cikin madaidaitan ku.

Ci gaba da canzawa har sai kun isa 20 reps.

3. Dog Down Pushups

Daga karen da ke ƙasa, yi tafiya hannuwanku kusa da ƙafafunku, lanƙwasa a gwiwoyinku, kuma kai ƙafarku har zuwa rufi yayin da kuke danna kirji zuwa cinyoyi. Riƙe wannan matsayi, tanƙwara gwiwarku zuwa ɓangarori kuma taɓa saman kanku zuwa ƙasa. Latsa baya har zuwa wurin farawa.

Cika maimaita 20.

Idan kuna buƙatar taimako, tuntuɓi wannan bidiyon.

4. Hamstring a zaune

Ɗauki matsayin "dips" ko gada tare da yatsa yana fuskantar gaba yayin da kuke daidaitawa akan diddige ku. Miƙa ƙafar dama dama kai tsaye don gwiwoyinku su yi layi. Matsar da kwatangwalo kawai, karkata su a tsakanin hannayenka sannan zuwa sama. Idan hamstring ɗinku yana jin kamar ya tsage, kuna yin daidai!

Kammala 20 reps a kowane gefe.

5. Abs Roll Up

Ka kwanta a bayanka (kada ka yi tunanin kana hutawa!) kuma ka kawo gwiwoyi har zuwa kirjinka don haka ka yi birgima a kafadu. Yin amfani da ɗan ƙaramin ƙarfi amma galibi abs ɗinku, mirgine gaba kuma sanya ƙafafu biyu a ƙasa don zuwa matsayi na tsaye. Da zarar kun sami kwanciyar hankali tare da nauyi a kan kowane ƙafa, ƙara hop, isa zuwa sama.

Tukwici: Tura dugadugan ku biyu daidai gwargwado a cikin kasa a kowane gefe na gindin ku akan hanya sama da ƙasa.

Cika maimaita 15.

6. Jump Lunges

Fara a cikin yanayin lunge tare da ƙafar dama ta gaba, tabbatar cewa kuna da kusurwar digiri 90 tare da kowace kafa. Yi tsalle kai tsaye zuwa cikin iska, yana matsawa daidai da kowane kafa. Yayin da kuke cikin iska, canza ƙafafu don sauka tare da kishiyar ƙafa (hagu) gaba a cikin madaidaicin kusurwar ku.

Maimaita har sai kuna son yin kururuwa… ko har sai kun buga maimaita 20.

Don ƙarin bayani kan Joselynne Boschen, duba gidan yanar gizonta kuma ku haɗa da ita ta Facebook ko Twitter.

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