Yadda Zoe Saldana ta dace da Colombiana

Wadatacce

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A matsayin daya daga cikin 'yan wasan kwaikwayo da ake bukata a Hollywood, mai shekaru 33 Zoe Saldana kyakkyawa ne, wayayye, hazaka, kuma gunkin salo na gaskiya.

Tare da rawar da ta taka a cikin sabon wasan kwaikwayo Colombiana (a cikin gidajen wasan kwaikwayo na Agusta 26), mace mara tsoro na iya ƙara "jarumin wasan kick-butt" a hukumance a cikin jerin sifofin da magoya baya za su yi amfani da su don kwatanta ta. A cikin fim ɗin, Saldana tana wasa da Cataleya Restrepo, jariri-ku-mafi-ba-giciye wanda ke neman ɗaukar fansa kan masu siyar da miyagun ƙwayoyi waɗanda suka kashe iyalinta.

Don juya ta riga-kafi, tana nufin jiki zuwa injin kisan gilla don rawar, Saldana ta yi aiki tare da mai horar da motsa jiki na Hollywood Steve Moyer (da jimlar dynamo na ɗan adam) kwana uku zuwa huɗu a mako.

Moyer, wanda ya yi aiki tare da Saldana tun 2009 kuma yana yin horo Amanda Righetti kuma Shannon Doherty, an yi wahayi zuwa kansa don zama mai horar da kansa bayan raunin da ya kawo ƙarshen ƙwararren wasan ƙwallon kwando a Turai.

"Na fara ba da darussan wasan ƙwallon ƙafa ga yara, kuma hakan ya canza zuwa horo na mutum," in ji Moyer. "Burina ba kawai horar da mutane bane, amma taimaka musu su kafa salon rayuwa mai lafiya."

Domin Colombiana, Saldana yana so ya kula da sautin ta, mai sassauƙa, mai motsa jiki yayin da ya rage ba tare da rauni da lafiya ba. Kodayake Moyer yana da takaddun shaida mai yawa a cikin abinci mai gina jiki (duba Hanyar Moyer, salon rayuwa mai ban sha'awa mai ban sha'awa wanda zaku iya keɓancewa), bai buƙatar sanya tauraro mai sexy akan abinci na musamman don rawar ba.

"Ina ba ta bashi mai yawa - ta san yadda za ta ci lafiya da kanta," in ji Moyer. "Ina ba ta shawarwari da shawarwari lokacin da ta ke so."

Moyer ya ba da shawarar samun babban maƙasudin kasancewa cikin koshin lafiya maimakon ƙoƙarin ganin abin mamaki, saboda ba lallai ne ku kasance da ƙoshin lafiya ba.

"Motsa jiki babban bangare ne, haka kuma abinci mai gina jiki. Abin da ake yawan mantawa da shi shine daidaito, "in ji Moyer. "Ba lallai ne ku kasance masu matsanancin hali tare da ko dai ku zama masu kyau da jin daɗi ba."

Don haka zaku iya jin kamar mace mara tsoro (kuma kuna kama da ɗaya), Moyer ya raba wasu sirrin motsa jiki na Zoe Saldana, anan.

Za ku buƙaci: Ƙwallon motsa jiki, bandeji mai juriya, igiyar igiya, da tabarmar motsa jiki.

Yadda Yake Aiki: Motsa jiki na Moyer don Saldana yana da kyau don toning saboda yana aiki da jiki duka tare da tabbataccen mai da hankali akan kafafu. Motsa jiki na sama zai taimaka wajen ayyana ba tare da wata barazanar samun girma ba, tare da yin aiki sosai.

Moyer ya ce "Ya shafi babban yankin matsalar babba wanda duk abokan cinikina mata ke gaya min - triceps," in ji Moyer. "Haka kuma za ku iya yin wannan motsa jiki ba tare da ƙwanƙwasa na USB ba tare da ƙwallon motsa jiki kawai."

Kafin fara wannan motsa jiki, fara da dumama minti 5 zuwa 10 akan injin elliptical ko tuƙi don samun dumin jiki.

Mataki na 1: Squats tare da Ƙwallon Motsa jiki da Ƙwallon Juriya

Yadda za a yi: Sanya kwallon a bango kuma ka tsaya tare da bayanka a kanta domin kasan bayanka ya yi lankwasa da ita. Ya kamata ƙafafunku su kasance a cikin matsayi ta yadda lokacin da kuka tsuguna, gwiwoyinku su kasance a layi tare da diddige ku. Lokacin da kuka tsuguna, ya kamata ku yi birgima da ƙwal, ku ɗaga ƙananan baya.

A kasan squat, Moyer yana son a sa Saldana ta riƙe bandeji mai juriya a tsayin hannu kuma ta cire shi don haka band din ya zo a kan kirjinta, yana aiki a baya.

Kammala 12 zuwa 15 reps, tabbatar da cewa kowane wakili yana da jinkiri da sarrafawa.

Muscle wannan motsi yana aiki: Duk jikin kasa. Amfani da ƙwallon zai kare ƙananan baya da gwiwoyi - yankuna biyu da suka fi haɗari yayin da kuke yin tsuguno na yau da kullun.

Mataki na 2: Tura Pull-Cable

Yadda za a yi: A takaice, kuna tsugunnawa, kuna ja, kuna turawa, kuna juyawa a kwatangwalo. Yana da matukar wuya a bayyana saboda akwai abubuwa da yawa da ke faruwa, don haka ga hanyar haɗi zuwa zanga-zangar bidiyo daga Steve Moyer da kansa!

Cika maimaita 12 zuwa 15 a kowane gefe.

Tsokoki wannan motsi yana aiki: Kusan jiki duka! Yana da babban motsa jiki don toning, kwanciyar hankali, da ƙarfin asali.

Mataki na 3: Plank Push-Ups

Yadda za a yi: Fara a cikin matsayi na katako, kiyaye jikinka a daidaitacce daga kai zuwa ƙafa. Yi aiki da kanka a cikin matsayi na matsawa hannu ɗaya a lokaci tare da ƙaramin motsi na jiki.

Ka tuna cewa ba ku yin turawa, kawai kuna sauyawa ne daga matsayin katako zuwa matsayi na turawa. Tabbatar kun canza wanne hannu kuke amfani da shi daga saiti zuwa saiti. Don wakilai, wannan zai zama ci gaban halitta.

"Kuna iya farawa kawai kuna iya yin 3 ko 4. Kawai ƙoƙarin ci gaba da ƙara ƙari duk lokacin da kuka yi su - zaku yi mamakin yadda zaku iya inganta cikin wannan aikin," in ji Moyer. "Idan za ku iya yin 10, hakan yana da kyau. Idan za ku iya yin 15, kuna rockin '. Idan za ku iya yin 20 ko sama da haka, ku tauraro ne!"

Tsokoki wannan motsi yana aiki: Wannan wani babban motsa jiki ne wanda kuma ke kai hari ga triceps kuma zuwa ƙarami, ƙirji.

Mataki na 4: Tafiya huhu

Yadda za a yi: Fara a tsaye. Na gaba, ɗauki matakin da ya fi tsayin matakin tafiyarku na yau da kullun, sannan ku tsaya kada ku bari ƙarfinku ya ɗauke ku gaba.

Tsoma kai tsaye ƙasa domin gwiwa ta gaba ta kasance daidai da diddige na gaba. Idan gwiwoyin gaban ku yana wucewa ta yatsan ƙafa, kuna sanya damuwa mai yawa akan gwiwa, wanda zai iya haifar da rauni. Gwiwar ku ta baya zata zo kusa da ƙasa amma kada ta taɓa shi. Ku dawo kai tsaye ku shiga cikin lunge na gaba.

"Ga masu farawa, matakai 12 zuwa 16 babban wurin farawa ne," in ji Moyer. "Yayin da kuke ƙaruwa, ƙara maimaitawa har sai kun yi 30 zuwa 40 duka matakai tare da nauyi."

Muscle wannan motsi yana aiki: Wannan wani babban toner kafa ne. Lokacin da tsari ya yi daidai, wannan motsa jiki yana sautin gluteus. Ka tuna yin aiki mai kyau tsari tare da wannan tip: Mataki, tsayawa, madaidaiciya, ƙasa.

Mataki na 5: Ball Hams tare da Kwallon motsa jiki

Yadda za a yi: Kwanta a kwance akan tabarma motsa jiki tare da hannayenku ta gefenku, tafukan ƙasa. Sanya ƙafafunku a saman ƙwallon motsa jiki tare da shimfiɗa kafafunku kuma babu tanƙwara a cikin gwiwoyi. Bayan diddigen ku ya kasance a saman tsakiyar ƙwallon.

Na gaba, ɗaga hips ɗin ku don kuna yin juzu'in katako - jikinku ya zama madaidaiciyar layi daga ƙafafu zuwa kafadu. Tsayar da kwatangwalo a tsaye da inda suke, ja ƙwallan zuwa cikin ƙafarku da diddige.

Tsayawa a hankali kuma a hankali, mirgine ƙwallan zuwa wurin farawa. Tabbatar kiyaye hips ɗinku sama daga tabarmar don jikinku ya kasance daidai. Kuna iya amfani da hannayen ku akan tabarma don zama a tsaye. Kammala 6 zuwa 8 reps don mai farawa kuma har zuwa 15 reps yayin da kuke samun ƙarfi.

Muscle wannan motsi yana aiki: Hamstrings da core tsokoki.

Game da Kristen Aldridge

Kristen Aldridge yana ba da ƙwarewar al'adun pop ga Yahoo! a matsayin mai watsa shiri na "omg! NOW". Karɓar miliyoyin hits a kowace rana, mashahurin shirin labarai na nishaɗi na yau da kullun shine ɗayan mafi yawan kallo akan yanar gizo. A matsayinta na ƙwararriyar 'yar jarida mai nishadi, ƙwararriyar al'adun gargajiya, mai shaye-shaye kuma mai son duk wani abu mai ƙirƙira, ita ce wacce ta kafa positivelycelebrity.com kuma kwanan nan ta ƙaddamar da layinta na kayan kwalliya da kuma app ɗin wayar hannu. Haɗa tare da Kristen don yin magana duk abin da aka shahara ta Twitter da Facebook, ko ziyarci gidan yanar gizon ta a www.kristenaldridge.com.

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