Mai koyar da Scarlett Johansson ya Bayyana Yadda ake Bi da Ayyukan 'Black Widow'

Wadatacce

• Cikakken Jikin 'Maker Maigida'
• Primer (aka Warm-Up)
• Zaune Pike-Up
• Mashinan iska
• Hip Swivel
• Yanki na 1: Mai aiki
• Kwallon Kwallon Magunguna
• Iyakoki na gefe
• Yanki na 2: Ƙarfi
• Deadlift na Romaniya
• Zombie Overhead Press
• Mataki na 3: Taimako
• Cin-Ups
• Skaters
• Bita don

Jami'ar Marvel Cinematic ta gabatar da ƙyanƙyashe na jarumai masu harbi a tsawon shekaru. Daga Brie Larson'sCaptain Marvel to Danai Gurira's Okoye in Black Panther, waɗannan matan sun nuna wa magoya bayan matasa cewa nau'in superhero ba na samari kawai ba ne. Kuma wannan lokacin rani, a'aMai ɗaukar fansa yana da babban lokacin nasara fiye da Natasha Romanoff na Scarlett Johansson, akaBakin Baki.

Babban MCU a cikin 2010'sIron Man 2, Romanoff na Johannson ɗan leƙen asiri ne wanda aka horar da shi a fagen fama tun yana ƙanana, saboda wani ɓangare na shirin horo na "Red Room". Da yawa kamar Romanoff, wanda ya ƙunshi karfafawa mata a duk faɗin fim ɗin ta na MCU guda tara, Johansson kuma adadi ne na ƙarfi a ciki da waje, a cewar mai ba da horo na dogon lokaci, Eric Johnson na Homage, sanannen alamar motsa jiki.

"Ita ce mafi kyau," in ji Johnson, wanda ke aiki tare da Johansson shekaru 12 da suka gabata. "Ita ce kamar iyali."

Johnson, wanda ya kirkiro kayan aikin motsa jiki na Homage, ya fara ƙetare hanyoyi tare da Johansson, 36, a New York. Duo ya ci gaba da yin aiki tare a Los Angeles, inda Johnson ya koma kusan shekara biyu, kafin ya ɗauki horon su zuwa wani ɓangaren duniya a New Zealand, inda Johansson ya yi fim mai ban sha'awa na sci-fi 2017,Fatalwa a cikin Shell. Don shiryawaBakin Baki, Johnson ta ce Johansson ta riga ta gina ginshiƙi mai ƙarfi bisa ayyukanta na baya, wanda kuma ya haɗa da na 2018.Masu ɗaukar fansa: Yakin Ƙarshe da 2019Masu ramuwa: Karshen wasa. (Mai Alaƙa: Ta yaya Scarlett Johansson Ya Samu Cikin Siffar Maɗaukaki)

"Ta riga ta sami wannan babban tushe na horo, wannan babban tushe mai ƙarfi," in ji Johnson. "Muna da babban abin da ba a faɗi ba, muna da lokacin da za mu shirya, kusan shekara guda, don haka da gaske zan iya samun ƙarfin ginshiƙinta da yanayin ta har zuwa inda muke so."

DominBakin Baki, wanda ya fara samarwa a watan Mayu na shekarar 2019, Johnson ya ce ya kuma ci gaba da murmurewa a matsayin wani bangare na shirin Johansson, da sauran matsalolin da za su iya zuwa da aikinta ba kawai a matsayin 'yar fim ba, amma a matsayin daya daga cikin masu shirya fina -finan. (Dangane da: Ayyukan Maidowa don Lokacin da har yanzu kuna son yin aiki a ranar hutun ku)

"A takarda, ina da cikakken tsari amma ya fi game da shigowa [da cewa], 'Lafiya, yaya kuke ji a yau? Wane irin damuwa kuke da shi?'" In ji Johnson. "Ayyukan mu suna da inganci sosai. Ina tsammanin yana da kuskuren cewa kana buƙatar yin fushi da kuma ciyar da lokaci mai yawa a cikin dakin motsa jiki. Idan kana da kwarewa tare da lokacinka, za ka karbi kyawawan lokuta masu kyau, kayanka na asali - yana iya yiwuwa. zama squats - amma kuma yana gano abin da squat zai kasance mafi kyau a gare ta. " (Mai alaƙa: Hanyoyi 10 don Yin Squats tare da Nauyi)

Johnson ya ce ayyukansa tare da Johansson galibi zai fara ne da misalin karfe 5:30 da 6:00 na safe Don fara ranar, za su fara ne da aikin motsi, wanda shine ainihin karfin jiki don samun damar kowane nau'in motsi ba tare da jin zafi ba. Juyawa kumfa zai zama zaɓi ga Johansson, a kan lokaci, sannan babban aiki, wanda zai iya ƙunsar ramukan da ba su dace ba ko motsa jiki. Kamar yadda ban sha'awa kamar yadda sunan yake sauti, "matattun kwari" a zahiri babban motsa jiki ne mai tasiri. Don farawa, da farko za ku kwanta a bayanku. Na gaba, zaku kawo hannayenku kai tsaye sama da kanku yayin ɗaga ƙafafunku amma ku tabbata kun tanƙwara gwiwoyinku a kusurwar digiri 90. Daga can, za ku iya miƙa hannunku na hagu yayin da kuke miƙa kishiyar kafa amma ku tsaya kafin ku taɓa ƙasa. Daga nan zaku koma matsayin ku na asali kafin ku miƙa hannun dama da ƙafar hagu, kuna maimaitawa har sai kun kammala da'ira.

Johnson ya ce yana kuma son yin "ton na ƙwallon likitanci," gami da jifan juyawa, bugun jini, da wucewar kirji. "Zan fara farawa da da'irar don tayar da jijiyoyin jikinta da aiki, don haka za mu yi kettlebell swings ko za mu yi wasu nau'ikan tsalle -tsalle na tsalle -tsalle," in ji shi, wanda zai iya haɗa da iyakokin gefe, wanda ke buƙatar ku yi tsalle daga ƙafarku ta hagu zuwa ƙafarku ta dama, a la skating motsi. (Mai alaƙa: Duk abin da kuke Bukatar Ku sani Game da Plyometrics)

Kuna so ku ɗanɗana abin da yake kama da horarwa kamar Johansson kanta? Gwada wannan aikin motsa jiki daga Johnson, wanda aka yiwa lakabi da "Maƙarƙashiya Maker."

Cikakken Jikin 'Maker Maigida'

Yadda za a yi: Za ku fara da da'ira (wanda aka fi sani da dumi-dumi) wanda, kun gane shi, yana daidaita tsokoki don tabbatar da kunna su da dumi don sauran motsa jiki. Daga can, zaku cika da'irori uku tare da motsawa guda biyu a kowane kuma maimaita sau da yawa kamar yadda aka lura.

Abin da kuke buƙata: Kwallon magani (Sayi shi, $ 13, amazon.com) da tabarmar motsa jiki (Sayi shi, $ 90, amazon.com). Don wasu motsi, kamar injin iska da injin bugawa, zaku iya ƙara kettlebell (Sayi Shi, $ 30, amazon.com) da dumbbells (Sayi Shi, $ 23, amazon.com), bi da bi.

Primer (aka Warm-Up)

Zaune Pike-Up

A. Fara zama a ƙasa tare da kafafu tare da yatsun kafa.

B. Tare da dabino a danna ƙasa kusa da kwatangwalo, ɗaga ƙafafu daga ƙasa don shawagi, ajiye su tare.

C. Dakata a saman kafin saukar da baya tare da sarrafawa.

Yi 10 reps.

Mashinan iska

A. Fara tsaye tare daƙafar kafaɗa kafada baya tare da matsakaicin nauyi a gabanka. Lanƙwasa ƙasa don ɗaukar kettlebell ko dumbbell, fizge shi sama da hannun hagu.

B. Juya ƙafafu biyu don haka yatsun kafa suna nuna digiri 45 zuwa dama (ko arewa maso gabas). Hinge a kwatangwalo, yana tura butt ɗin zuwa hagu na baya (ko kudu maso yamma), riƙe kashin baya mai tsaka tsaki yayin da kuka isa hannun dama zuwa cikin idon idon dama.

Yi 5 reps, maimaita a gefe guda.

Hip Swivel

A. Zauna a kan tabarmar motsa jiki tare da gwiwa ta dama a layi tare da hip a kusurwar digiri 90. Gwiwar hagu kuma za ta lanƙwasa a gefe. Jingina gaba kuma kiyaye kashin baya tsaka tsaki.

B. Tare da ɗora dabino akan tabarma, karkata baya kuma fara buɗe kwatangwalo a gefen hagu kuma juya.

Yi 5 reps, maimaita a gefe guda.

Maimaita Fim sau ɗaya don jimlar zagaye 2.

Yanki na 1: Mai aiki

Kwallon Kwallon Magunguna

A. Riƙe ƙwallon magani a hannuwanku biyu, ɗaga ƙwallo sama da kanku kuma ku ci gaba da aikin ku. Ka tanƙwara a gwiwoyi yayin da kake buga ƙwallon a ƙasa zuwa hagu na ƙafafunka.

B. Rabauki ƙwallon yayin da ta dawo da baya, ta sake ɗaga ta sama sama kafin ta murƙushe ta zuwa gefe. Madadin tarnaƙi.

Yi 6 reps.

Iyakoki na gefe

A. Fara a tsaye. Lanƙwasa gwiwar dama don ɗaga ƙafar dama daga ƙasa. A ajiye kafa ta hagu a wuri. Armaga hannun dama a gaban kirjin ku don daidaita daidaituwa tare da lanƙwasa hannun hagu a gefe.

B. Yayin jujjuya nauyin ku zuwa ƙashin ƙugu na hagu, yi tsalle zuwa dama gwargwadon iko, da kafa ƙafar dama da ɗaga hagu (don madubi matsayin farawa). Dakata. Tsalle zuwa hagu ka maimaita.

Yi 10 reps.

Maimaita sake kunnawa da'irar sakewa don jimlar zagaye 2.

Yanki na 2: Ƙarfi

Deadlift na Romaniya

A. Fara da ƙafafu-nisa-nisa ban da gwiwoyi masu laushi. Riƙe dumbbell a kowane hannu a gaban jiki tare da dabino suna fuskantar cinyoyi.

B. Kula da kashin baya mai tsaka tsaki, kuma aika da kwatangwalo baya yayin matse ruwan wuyan hannu.

C. Ƙananan dumbbells a gaban kafafu, ajiye su kusa da jiki. Bayan isa gwiwoyi, kiyaye kwatangwalo daga nutsewa gaba.

D. Lokacin da kuka isa ƙanƙara-ƙasa zuwa tsakiyar shins, tuƙi ta diddige don komawa zuwa tsaye, shimfiɗa kwatangwalo, da matse ƙura a saman.

Yi maimaita 6 zuwa 8.

Zombie Overhead Press

A. Tsaya tare da faɗin faɗin ƙafar kafafu, gwiwoyi masu taushi da mahimmanci. Tare da dumbbell a kowane hannu, ɗaga hannaye zuwa tsayin kafada tare da dabino suna fuskantar gaba da gwiwar hannu suna nuna ƙasa don ƙirƙirar burin filin ko siffar U tare da hannuwanku.

B. Latsa da dumbbells sama, da exhale. Tabbatar an ɗora wuyan hannu kai tsaye a kan kafadu kuma biceps na kusa da kunnuwan ku. Core yakamata ya ci gaba da aiki.

C. Juya motsi don komawa zuwa farkon farawa.

Yi 10 zuwa 12 reps.

Maimaita Ƙarfin ƙarfi sau biyu don jimlar zagaye 3.

Mataki na 3: Taimako

Cin-Ups

A. Rabauki mashaya mai jan hankali ko makamancin haka tare da dabino suna fuskantar jiki.

B. Tsayar da mahimmanci, ɗaga jiki sama ta amfani da tsokoki na sama da yawa ciki har da lats (tsokoki na baya) da biceps (tsokoki na gaba), har chin ya kai sama da mashaya.

C. Rage jiki baya tare da sarrafawa har sai hannaye sun mike.

Maimaita sau uku tare da iyakar maimaitawa ga gajiya.

Skaters

A. Daga tsaye, sanya ƙafar hagu a bayan jiki diagonally tare da ɗaga diddigin hagu da lanƙwasa mai taushi a ciki da kafar dama. Ka sassauta hannayenka biyu zuwa gefen dama.

B. Dannawa ta ƙafar dama, da sauri zuwa hagu, Yi saukowa a hankali akan ƙafar hagu yayin da ƙafar dama ta zamewa a bayan jiki, hannaye sun miƙa zuwa hagu, suna nuna matsayin farawa. Maimaita, bangarori daban -daban.

Yi maimaita 6 zuwa 8.

Maimaita da'irar Taimako sau biyu don jimlar zagaye 3.

Ko da yake masu son niƙa kamar Bakin Baki za su iya yin wannan a cikin jin daɗin gidan nasu, ga mazauna da baƙi na YOTELPAD Miami, nan ba da jimawa ba za su sami sararin nasu don ba da damar babban jarumin Marvel na ciki. "Zai zama aikin otal ɗinmu na farko," in ji Johnson na sararin samaniya. "Aikin shine rabin mazaunin, rabin otal. Mun tsara dakin motsa jiki don baƙi biyu na otal ɗin da masu gidajen kwangilar, waɗanda ke da damar zuwa otal ɗin. Abin da muke ƙoƙarin yi da gaske shine haɗa falsafancin mu na abin da ke dacewa, amma kuma , muna son duk abin da ya dace a gare ku, don ku sami damar yin hakan a cikin dakin motsa jikin mu. "

Sararin da kansa zai haɗa da na'urorin horarwa na cardio da na lafiya, sashin ma'aunin nauyi, da kekunan Peloton. Johnson ya ce "Ko [baƙi] suna son bin mu ko wanda suka fi so a kan tasirin Instagram ko kuma kocin nasu wanda ke aika musu da shirye -shirye yayin tafiya, muna son samun duk abin da ke cikin filin wasan motsa jiki," in ji Johnson. A gaskiya, horo kamar babban jarumi bai taɓa kallo ba - ko yayi sauti - kamar nishaɗi sosai.

Bita don