Ringer Star Sarah Michelle Gellar Jimlar Motsa Jiki

Wadatacce

• Bita don

Sarah Michelle Gellar mace daya ce mai tsananin tsoro, mara tsoro! Tsohuwar tsohon sojan TV a halin yanzu tauraro a cikin sabon wasan kwaikwayo na CW na Ringer, amma ta kasance tana burge mu sama da shekaru goma tare da ƙwarewar wasanta mai ƙarfi da buff jiki don daidaitawa.

Menene sirrin 'yar wasan kwaikwayo na kiyaye kyamara a shirye-shiryen kowane lokaci? Baya ga bin diddigin ɗanta na ƙanana a kusa (Charlotte Grace ɗan shekara biyu tare da mijinta Freddie Prinze, Jr.), Wasu daga cikin sirrin zamanta sun haɗa da motsa jiki a waje, Pilates, cin abinci mai kyau da ruwan sha.

Gellar ya kuma yi aiki tare da mai horar da shahararrun mutane Phong Tran na Gym na Joe. Tran, wanda gwaninta shine horarwar aiki mai ƙarfi, yayi aiki tare da 'yar wasan motsa jiki sau uku a mako har tsawon shekaru biyu, yana mai da hankali kan Plyometrics.

"Nau'in jikin Sarah ya kasance cikakke, amma kawai ta bukaci ta kara karfi saboda tana yin abubuwan da ta dace," in ji Tran. "Duk abin da muka yi dole ne ya kasance kusa da babban tushe mai ƙarfi, kuma dole ne mahaifa da baya ta kasance koyaushe."

Ba abin mamaki bane Gellar ta kasance mai sadaukar da kai ga aikin motsa jiki na Tran kamar yadda take taka rawa.

Tran ta kasance koyaushe a cikin ayyukan motsa jiki, koyaushe tana son gwada sabbin abubuwan motsa jiki da ba da mafi kyawun ta, "in ji Tran. "Ita ce cikakkiyar abokin ciniki!"

Duk da cewa ba dukkan mu ba ne taurarin TV, har yanzu muna iya kallo da jin kamar ɗaya! Mai horar da ƙwararrun ƙwararren ya ba mu cikakken bayani kan yadda za mu iya samun hannaye masu kauri, karkatattun ƙafafu, da babban yanki mai sexy - kamar Gellar. Karanta don ƙarin!

Kuna Bukatar: Kebul na tarawa; shimfidar ƙasa; dumbbells; high pulley tare da madaidaiciya, cam cam ko V bar; mataki akwatin.

Yadda yake Aiki: Tran na jimlar motsa jiki wanda ya ƙirƙira don Gellar yana mai da hankali kan plyometrics don yin aiki da ainihin, biceps, triceps, quads, glutes, kafadu, abs, obliques, baya, cinya, ƙafafu, hamstrings da butt. Ya ƙunshi motsi bakwai da aka yi a cikin da'irar tsawon mintuna 60 ba tare da hutu ba.

Fara tare da shimfida haske sannan kuma ɗumi-dumin na mintuna 5-15 akan maƙalli ko elliptical-duk abin da ke motsa duk jikin ku!

Mataki 1: Layin Kebul na Squatting

Yadda za a yi: Tsaya yana fuskantar madaidaicin kebul. Rabauki magunguna biyu kuma ku durƙusa tare da hannayenku kai tsaye a gabanku. Yanzu za ku so ku tashi kuma, yayin da kuke tsaye, ja kebul ɗin zuwa haƙarƙarin ku. Yi wannan a cikin motsi guda ɗaya ta yadda da zarar kun miƙe tsaye, masu motsawar sun yi daidai da haƙarƙarin ku. Daga nan sai ku durƙusa ƙasa ku bar hannayenku su tafi kai tsaye yayin da kuke faduwa. 1 rep. Kammala 10-15 reps.

Muscle wannan motsi yana aiki: Kafafu, gindi, baya, biceps da kafadu.

MATAKI NA 2: Push-ups tare da karkatar da gefe

Yadda za a yi: Fara a matsayi na turawa. Yi daidaitaccen turawa, karkatar da gangar jikinku zuwa dama kuma ku juyar da hannun dama zuwa sama zuwa rufi, don haka yanzu kuna fuskantar gaba ɗaya zuwa gefe. Karkata baya ka runtse jikinka zuwa ƙasa. Yanzu yi turawa sama da karkatarwa zuwa hagu kuma ka ɗaga hannun hagunka. Cika maimaita 10 a kowane gefe.

Muscle wannan motsi yana aiki: Core, kirji, triceps, biceps, kafadu, abs da baya.

MATAKI NA 3: Cikakken Zama tare da murɗawa

Yadda za a yi: Yi kwanciya tare da bayan ku a ƙasa, lanƙwasa gwiwoyin ku kuma sanya ƙafafu biyu a ƙasa. Sanya hannu a bayan kunnuwa, a hankali ku goyi bayan kanku, amma kada ku riƙe ko ɗaga kan ku sama. Tura kashin kashin ka kasa a kasa. Sannu a hankali ɗaga kafadun ku daga ƙasa, ta amfani da ƙarfin tsokar cikin ku. Yayin da kuke ɗagawa, yi tunanin kuna matse maɓallin ciki a cikin kashin ku. Sannan karkata zuwa hagu ta karkata kafada ta dama da gwiwar gwiwar dama zuwa gwiwa ta hagu. Matse tsokoki na hagu a cikin kugu da gefen ku yayin da kuke murɗawa. Maimaita kuma a gefen kishiyar. Kammala 10-20 reps.

Muscle wannan motsi yana aiki: Core, abs da obliques.

Mataki na 4: Dumbbell Reverse Lunge da Curl

Yadda za a yi: Rabauki dumbbells biyu kuma riƙe su a gefen ku. Koma baya kusan ƙafa 3 tare da ƙafarku ta dama, lokaci guda kuna karkatar da dumbbells zuwa kafadu yayin da kuke rage kwatangwalon ku har sai gwiwa ta hagu ta lanƙwasa digiri 90 kuma gwiwa ta dama tana da inci kaɗan daga bene. Tura baya da rage dumbbells. Maimaita, ja da baya da kafar hagu. 1 rep. Cika maimaita 10-15 akan kowace kafa.

Muscle wannan motsi yana aiki: Core, biceps, quads da glutes.

Mataki na 5: Tricep Pushdowns

Yadda za a yi: Tsaya yana fuskantar doguwar jakunkuna tare da madaidaiciya, madaidaici ko mashaya V. Rike sandar tare da tafukan ƙasa, ƙasa da riƙon faɗin kafaɗa. Fara da mashaya a kusan matakin ƙwanƙwasa kuma hannayenka na sama sun ɗan ɗanɗana sama. Fara motsi ta hanyar saukar da gwiwar gwiwar ku daidai da jikin ku. Lokacin da gwiwar hannayenku ke nuna ƙasa, ci gaba da motsi ta hanyar tura ƙasa da kewaye a cikin baka mai faɗi.

Ka sanya magincinka damtse a cikin ɓangarorinka kuma madaidaicin wuyan hannu. Kada ku bari wuyan hannu ya lanƙwasa baya. Matse da karfi. Bari mashaya ta tashi. Ka sake ɗaga hannunka na sama sama sama har sanda ya kai matakin gaɓoɓinsa. Wato wakili 1. Kammala 10-20 reps.

Muscle wannan motsi yana aiki: Core da triceps.

Mataki na 6: Akwatin Mataki Ups

Yadda za a yi: Saita akwati mai kusan tsayin gwiwa kuma a ɗauki dumbbells guda biyu. Tsaya kai tsaye a gaban akwatin. Tare da ƙafa ɗaya, shiga kan akwatin, tura daga diddige ku kuma ɗaga kanku sama. Lokacin da kuka isa saman, jujjuya glutes da hamstring ɗinku da ƙarfi sosai don aƙalla daƙiƙa ɗaya, sannan ku rage ƙafar a hankali. Wato wakili 1. Kammala 25-30 reps akan kowane kafa.

Muscles wannan motsi yana aiki: Glutes, cinyoyi da hamstrings.

Mataki na 7: Lat Pulldown tare da Squat

Yadda za a yi: Tsaya a matsayin tsugunowa, tare da riƙe hannun sama a kan gabaɗaya, kama sandar da aka haɗa da tarin nauyi. Ja da gwiwar hannu ƙasa da baya, rage sandar zuwa wuyansa, sannan komawa zuwa matsayin farko. Wannan shine 1 rep. Kammala 10-20 reps.

Muscle wannan motsi yana aiki: Core, lats, biceps, delts na baya, ƙafafu, quads, glutes da butt.

Don ƙarin bayani, duba gidan yanar gizon Tran, My Fitness Pros, kazalika da aikin sa na sadaukar da kai wanda ke ba wa tsoffin mayaƙa ta hanyar ba su shirye -shiryen motsa jiki na kyauta da koyar da rayuwa.

Kristen Aldridge yana ba da ƙwarewar al'adun pop ga Yahoo! a matsayin mai masaukin baki "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 da duk abin shahara ta Twitter da Facebook, ko ziyarci gidan yanar gizon ta na hukuma.

Bita don