Yadda Zoe Saldana Ya Samu Cikin Masu Kula da Siffar Galaxy

Wadatacce

• Bita don

Sexy sci-fi actress Zoe Saldana yana da duka: fim ɗin da ake tsammani sosai, Masu gadi na Galaxy, A yau, jita-jita na farin ciki a hanya (za mu iya cewa tagwaye?!), Farin ciki na farko na aure zuwa hubby Marco Perego, da jiki mai ban mamaki, don taya. Mafi kyawun sashi? Tauraruwar mai ban mamaki ta ce tana da shekara 36, ​​tana cikin "daidai wurin da ya dace" idan ya zo ga bayyanarta da halinta.

Amma ta yaya za ta ci gaba da kasancewa a cikin irin wannan sifar jajayen ja (ba tare da an ambaci prepped don kunna koren fuska ba, jimlar butt kicker a cikin sabon bugun ta) duk da irin wannan jadawalin aiki? Baya ga yin aiki mai yawa tare da mai gudanar da wasan kwaikwayo Steve Dent da masu kida kamar Chloe Bruce da Thomas Robinson Harper akan saiti, Saldana tana da masu horar da motsa jiki a kan iyakokin biyu don ta kasance mai ƙarfi da dogaro ga kowane muhimmin rawar.

Mun haɗu da babban mai ba da horo Steve Moyer, wanda ya yi aiki tare da Saldana tun 2009 a Los Angeles, don sata wasu sirrinsa. Karanta don ƙarin!

Siffa: Menene aikin motsa jiki na yau da kullun tare da Zoe ya ƙunshi?

Steve Moyer [SM]: Gabaɗaya magana, muna aiki da cikakken jikinta tare da mai da hankali kan kasancewa da ƙarfi da ƙarfi. Ina so in haɗa darussa uku ko huɗu a jere don ci gaba da motsa jiki da yin amfani da lokacin. Idan tana cikin gari, wani lokacin motsa jiki yana ɗaukar cikakken sa'a, wani lokacin yana ɗaukar mintuna 30.Zan yi yawa na cardio da core idan na san ba zan iya ganin abokin ciniki washegari. Idan na san muna yin aiki a ranaku a jere, na raba wasannin motsa jiki gwargwadon sassan jikin. Don cikakken aikin motsa jiki, Ina so in yi motsa jiki na kafa kamar squats wanda ke biye da motsa jiki mai mahimmanci kamar plank pushups (wanda kuma ya buga triceps) sannan kuma motsa jiki na cardio, wanda kuma ya kai ga ƙafafu kamar Jumping Lunges. Wannan babban jerin ne wanda zai gina ƙarfi da juriya kuma zai iya zama babban taimako wajen jingina da zubar da fam da ba a so.

Siffa: Shin kuna taimaka wa Zoe da abincinta?

SM: Ta yi amfani da kasuwancin bayarwa na abinci a baya, MoyerMeals. Sabis na ba shi da yalwar abinci, babu ƙarin sukari, babu abin da ya dace da abinci wanda ya ɗanɗana ƙima. Kowane abinci shine furotin maras nauyi gauraye da hadaddun carbohydrates da kayan lambu a cikin ma'auni cikakke.

Siffa: Menene akan menu na yau da kullun?

SM: Misali na yau da kullun ga duk wani abokin ciniki na zai zama oatmeal da aka yi da madarar almond, tsaba na chia, busasshen ayaba, mangoro, abarba, da goro na macadamia don karin kumallo da kuma gidan da aka yi furotin ya girgiza tare da furotin Whey don ciye -ciye. Abincin rana da abincin dare koyaushe abinci ne mai daidaitawa. Wasu misalai na iya zama salatin lentil tare da yankakken kayan lambu, busasshiyar tumatur, da zabibi; salatin buckwheat noodle tare da kaza da kayan lambu; ko burger turkey tare da gasa doya da koren kayan lambu.

Siffa: Zoe yana da irin wannan tsarin aiki kuma har yanzu yana dacewa da lokacin motsa jiki. Duk wata shawara gare mu kan yadda za mu yi daidai?

SM: Ba lallai ne ku yi motsa jiki na awa ɗaya kowace rana ba. Minti 30, sau uku a mako, an yi daidai kuma haɗe tare da halayen cin abinci mai wayo, na iya samun ku cikin sigar yau da kullun. Amma zan faɗi abin da koyaushe nake faɗa: Yana farawa da tabbataccen manufa. 'Ina so in kasance cikin tsari' ba manufa ba ce. 'Ina so in rasa fam goma a cikin wata ɗaya kuma in sami damar yin tafiyar mil 6-minti'? Wannan shi ne manufa mafi bayyananne. Yi tunanin lambobi da takamaiman bayanai, sannan ku ƙirƙiri na yau da kullun ko kuma wani ya ƙirƙira wani tsari na yau da kullun wanda zai kai ku ga wannan burin.

Anan ne samfurin aikin motsa jiki Steve Moyer yana ɗaukar duk abokan cinikinsa masu shahara ta hanyar (gami da Zoe Saldana).

Yadda yake aiki: Kwanaki uku ba a jere a mako ba, yi kowane motsi cikin tsari ba tare da hutawa tsakanin motsa jiki ba. Bayan kammala da'irar daya, huta na minti daya, sannan sake maimaita da'irar sau hudu. Bi wannan tare da mintuna 2 na hawan keke a kan keken motsa jiki a matsakaicin matsakaici, sannan 15 seconds a cikakken gudu; maimaita sau hudu.

Kuna buƙatar: Mat, Ruwa, mashaya mai ɗagawa, Keken da ke hawa

Squat

5 sets, 24 reps

Ƙafa ƙafafu a ƙasa, kusa da faɗin kafada, nuna kaɗan zuwa waje (ba madaidaiciya gaba ba), kiyaye gwiwoyi daga miƙa yatsun kafa. Kallon gaba tsaye, durƙusa gwiwoyi kamar kuna zaune a baya akan kujera har cinyoyin sun kusan daidaita da ƙasa, ajiye diddige a ƙasa tare da mika hannu don daidaitawa. Ja cikin abs, ƙara matse jiki gaba ɗaya, ajiye ƙasan baya a kusa da tsaka-tsaki (dan baka baya yayi kyau). Komawa wurin farawa.

Pushup Plank

5 saiti, 24 reps

Shiga cikin madaidaicin matsayi na turawa, hannayenku sun fi faɗin kafadu da gwiwoyi a ƙasa. Ja abs cikin matsi, yin madaidaiciyar layi daga saman kai ta kafafu. Lanƙwasa gwiwar gwiwar digiri 90. Matsa baya sama zuwa matsayi na farawa.

Jumping Lunge

5 sets, 24 reps

Tsaya da tsayi tare da ƙafar hagu kaɗan a gaban dama. Ƙunƙwasa gwiwoyi kaɗan zuwa cikin ɗan lunge. Tare da haɗin gwiwa, tura kasan ƙafafu biyu zuwa tsalle, canza matsayi na ƙafa a tsakiyar iska, saukowa a cikin huhu tare da ƙafar dama a gaba, lankwasa digiri 90 a gwiwa da hip (ya kamata a jera gwiwa a ƙarƙashin hip). Ci gaba, madaidaitan bangarorin kowane wakili.

Rataye Knee Tashi

5 saiti, 24 reps

Riƙe mashaya mai ɗagawa, tare da rataye jikin kai tsaye, share bango. Sanya hannu a hankali (kamar za a yi ɗagawa). Yayin da yake riƙe da jiki a tsaye da tucking ƙashin ƙugu, ɗaga gwiwoyi (ko madaidaicin ƙafafu, dangane da matakin dacewa). Kneesaga gwiwoyi (ko ƙafafu) gwargwadon iko, sannan ku runtse su zuwa matsayin farawa.

Don ƙarin bayani kan mashahuran kocin Steve Moyer, ziyarci gidan yanar gizon sa a themoyermethod.com da moyermeals.com. Hakanan zaka iya haɗi tare da shi ta Facebook da Twitter.

Bita don