Yadda Ake Yin Motsa Jiki na ‘Baywatch’ na Zac Efron

Wadatacce

• Mai ba da horo
• Falsafar
• Aikin motsa jiki
• Matsayin lafiya
• Cikakken jiki 10-20 sauke saiti
• Misali:
• Dumi mai dumi
• Bango latsa
• Yi:
• Tsayayyar kafa tana juyawa
• Yi:
• Sauyawa lunge tare da juyawar akwati
• Yi:
• Hip ya miƙa tare da juyawar jiki
• Yi:
• Sauke saiti
• Darasi # 1
• Yi:
• Darasi # 2
• Yi:
• Darasi # 3
• Yi:
• Darasi # 4
• Yi:
• Darasi # 5
• Yi:
• Darasi # 6
• Yi:
• Jadawalin
• Tsarin cin abinci
• Tsanaki
• Manufofin gaskiya
• Yadda ake farawa
• Layin kasa

Ko kai masoyin siliman ne na asali na "Baywatch" ko fim din "Baywatch" wanda ya fito shekaru biyu da suka gabata, akwai kyakkyawar damar da kuka taɓa ganin shahararrun mutane masu wasa da waɗannan shahararrun jan ruwa a yanzu gajeren wando

Duk da yake shirin TV din ya fito da fitattun jikunan David Hasselhoff da David Charvet, sabon fim din sabon taurari da alama ya ma fi yankakke kuma a shirye yake don tunkarar duk wata matsalar bakin teku da ta zo musu.

Amma ta yaya 'yan wasa - musamman ma, Zac Efron - suka sami (kuma suka tsaya) a cikin irin wannan surar?

Kalmomi biyu: Patrick Murphy.

Mai ba da horo

Murphy, wani ƙwararren ƙwararren masanin ƙwarewa a Los Angeles, ba baƙo ba ne don gwada iyakokin wasu daga cikin waɗanda muka fi so Hollywood A-listers.

Shi ne kwakwalwa a bayan aikin motsa jiki na shahararrun mutane, ciki har da Alexandra Daddario (wanda shi ma yana cikin "Baywatch"), Cameron Diaz, Jason Segel, da Daniela Ruah.

Amma canjin Efron ne ya sanya wannan mai koyarwar da ake nema cikin haske. Motsa jiki mai ƙarfi da tasiri ya sa mutane da yawa su so bin tsarin abinci da motsa jiki wanda ya tsara don Efron.

Ta yaya wannan hazikin mai horarwar ya sami Efron a shirye don ciyar da duk ranar harbi a cikin komai sai da kututturen ninkaya? Karanta, kuma za mu gaya maka daidai yadda aka yi.

Falsafar

Cewa Efron yayi daga dacewa sosai zuwa abin mamaki shine rashin faɗi.

Duk da yake wasan kwaikwayonsa na "Baywatch" ya zama kamar a koyaushe yana kallon wannan hanyar, abu ɗaya tabbatacce ne: Don samun jikin Efron cikin sifa mai tsayi, Murphy dole ne ya tsara wasannin motsa jiki da suka samo asali tsawon lokaci.

“Efron ta‘ Baywatch ’shirin horon finafinai ya shafi tsarin sauya abubuwa, wanda ya hada da motsa jiki, motsa jiki na kwana biyu, rabewa na kwana uku, horon karfi, horon karfi, kwanciyar hankali da daidaiton horo, horar da masu kare rayukan mutane, yin yawo, keke, cikas kwasa-kwasan horo, da ƙari, ”in ji Murphy.

Canjin cikin shirye-shiryen yana nufin cewa Efron bai taɓa cin wani tsauni ba, wanda Murphy ya yaba tare da taimakawa Efron ya zama mai ƙarfi, mai ƙarfin jimrewa tare da ƙara yawan asarar mai.

Murphy ta ce: "A taƙaice, ya zama yankan rago."

Murphy ya kuma nuna cewa sanya mashaya a Efron abu ne mai sauki, musamman tunda yana da ɗayan mawuyacin halin motsa jiki da Murphy ya taɓa gani.

Murphy ya ce "Tun da gazawa ba wani zabi ba ne, na san abin da zai faru bayan wata daya kacal da fara shirin,"

Da wannan a zuciyarsa, Murphy ya sauya motsa jiki na Efron yau da kullun. Ya gyara tsarin makirci kuma ya kara taurari, horon da'ira, motsa jiki irin na motsa jiki, horon zuciya, da sauransu.

"Na jefa masa duka kayan motsa jikin, kuma na mallaki wata babbar," in ji shi.

Aikin motsa jiki

Wataƙila kun ga wannan "duk kayan aikin motsa jiki" na motsawa a cikin wasu wallafe-wallafe, amma Baywatch Body Workout a ƙasa shine wanda Murphy bai taɓa raba shi ba.

Cikakken bayyanarwa: Wannan wasan motsa jiki yana da ƙarfi. Idan ka bi shi daidai yadda aka shimfida shi, zaka kammala reps 720, banda dumamawa. Haka ne, kun karanta wannan daidai.

Wannan aikin motsa jiki ne na Mur-720 wanda aka yi amfani dashi tare da Efron. Me hakan ke nufi a gare ku? Da kyau, ya dogara da ƙimar lafiyar ku ta yanzu da kuma adadin lokacin da kuke shirye don sadaukar don yin aiki.

Matsayin lafiya

• Mafari: Yi zagaye 2 a kowane motsa jiki
• Matsakaici zuwa ci gaba: Yi zagaye 3
• Fitness masu tsattsauran ra'ayi: Yi zagaye 4

Duk da yake yana da kyau a so a samu kyakkyawan yanayi, ba ma'ana ba ne idan aka kwatanta jikinka da na wani shahararren ɗan wasan kwaikwayo wanda yake da lokaci da albarkatu don shiga irin wannan fasalin don rawar fim.

Wannan shine dalilin da ya sa muke ba da shawarar ku yi amfani da wannan azaman jagora don samun mafi yawan ayyukanku, wanda zai taimaka muku ku ji lafiya da ƙarfi. Ga bidiyon Zac Efron da ke yin motsa jiki don samun ku daga famfo:

Cikakken jiki 10-20 sauke saiti

Yi: Yi sau 10 na aikin tare da ɗan nauyin ƙalubale. Don haka yi amfani da rabin nauyin na 20 reps.

Misali:

• Sau 10 na haɓaka na gefe tare da dumbbells 10-laban
• 20 reps na gefe ya tashi tare da dumbbells 5-laban

Dumi mai dumi

Bango latsa

Yi:

• Tsaya da hannayenka a bango, fiye da fadin kafada baya.
• Rage kirjinka zuwa bango don aiwatar da motsi kamar turawa.

Tsayayyar kafa tana juyawa

Yi:

• Tsaya kusa da bango ko wani farfajiya zaka iya sanya hannunka don daidaitawa.
• Tare da faɗin ƙafafunku tsakanin faɗi, kiyaye ƙafa 1 a ƙasa kuma jujjuya ƙashin gaban gaba da baya.
• Yi maimaita akasin haka.

Sauyawa lunge tare da juyawar akwati

Yi:

• Tsaya tare da ƙafafunku faɗin faɗin hip.
• Mataki baya da ƙafarka ta hagu ka rage gwiwa na hagu kusan ƙasa.
• A ƙasan motsi, juya motsin ka a ƙafarka ta dama.
• Koma baya zuwa tsakiyar, danna ƙafarka ta dama a cikin ƙasa, kuma taka ƙafarka ta hagu a gaba don komawa matsayin farawa.

Hip ya miƙa tare da juyawar jiki

Yi:

• Tsaya tare da ƙafafunku tare. Sanya ƙafarka ta hagu baya kimanin kafa 3 daga ƙafarka ta dama.
• Sanya hannunka na dama a kwankwasonka. Iseaga hannunka na hagu ka juya jijiyarka har sai ka ji ɗan ƙarami a ƙugu na hagu.
• Komawa zuwa wurin farawa kuma canza gefe. Hakanan zaka iya yin wannan shimfidawa daga durƙushewa.

Sauke saiti

Darasi # 1

• 10 Dumbbell a gefe ya tashi
• 20 Dumbbell a gefe ya ɗaga (tare da rabin nauyi)
• Kammala zagaye 4, hutawa na dakika 90 bayan kowane zagaye

Yi:

• Tsaya tare da ƙafafunku kafada kafada-nesa da kuma makamai a gefenku.
• Riƙe dumbbell a kowane hannu, tare da tafin hannu yana fuskantar ciki.
• Iseaga hannuwanku zuwa tarnaƙi har sai sun kai matakin kafaɗa. Dakata
• Rage nauyi zuwa wurin farawa.

Darasi # 2

• 10 Kettlebell squats
• 20 Kettlebell squats (tare da rabin nauyin)
• Kammala zagaye 4, hutawa na dakika 90 bayan kowane zagaye

Yi:

• Tsaya da ƙafafunku kafada-faɗi kusa kuma yatsun kafa sun nuna kaɗan.
• Ansu rubuce-rubucen rike sandar ƙarfe da hannu biyu. Riƙe shi a gaban kirjinka, kusa da jikinka.
• Asa zuwa wurin tsugunne, riƙe da murfin a kusa da kirjin ku.
• Dakata a ƙasan. Latsa zuwa wurin farawa.

Darasi # 3

• 10 Kafaffen kirji mai buga dumbbell
• 20 Kafaffen kirji mai buga dumbbell (tare da rabin nauyin)
• Kammala zagaye 4, hutawa na dakika 90 bayan kowane zagaye

Yi:

• Kwanciya a bayanka tare da dumbbell a kowane hannu. Tanƙwara gwiwoyinka kuma miƙa gwiwar hannu zuwa matsayi na digiri 90. Bayan hannayenka za su tsaya a ƙasa.
• Yayin rike dumbbells a kirjinka, latsa sama.
• Dakatar a saman. Rage nauyi zuwa wurin farawa.

Darasi # 4

• 10 Dumbbell mai taurin kafa sosai
• 20 Dumbbell mai taurin kafa (da rabin nauyin)
• Kammala zagaye 4, hutawa na dakika 90 bayan kowane zagaye

Yi:

• Tsaya tare da ƙafafunka kafada kafada baya tare da dumbbell a kowane hannu, makamai a gaban cinyoyinka.
• Yi lanƙwasa gwiwoyi kaɗan. Tanƙwara a kwatangwalo har sai jikinka ya kusan zama daidai da bene. Dakata
• Tabbatar da cewa abubuwan alherin ku suna yin kwangila yayin da kuke tuƙi har zuwa matakin farawa.
• Kiyaye zuciyar ka yayin duk motsin ka.

Darasi # 5

• 10 Sanya layuka masu dumbbell
• 20 Layin layin dumbbell masu lanƙwasa (tare da rabin nauyin)
• Kammala zagaye 4, hutawa na dakika 90 bayan kowane zagaye

Yi:

• Kwanta kwance tana fuskantar kan benci mai juyi tare da dumbbell a kowane hannu. Kirjin ki zai matse akan bencin, kuma hannayen ki zasu rataya.
• Ja dumbbells sama zuwa kirjin ka. A saman motsi, matsi wuyan kafada tare.
• Ananan zuwa matsayi farawa.

Darasi # 6

• 10 Cable AB ya durkushe daga gwiwoyi
• 20 Cable AB ya durkushe daga gwiwoyi (tare da rabin nauyin)
• Kammala zagaye 4, hutawa na dakika 90 bayan kowane zagaye

Yi:

• Durƙusa a ƙasa da kebul na USB. Haɗa igiya zuwa babban juji
• Ansu rubuce-rubucen da igiya da kuma cinye jikinka, kawo your forearms saukar zuwa gwiwoyi da kai zuwa bene.
• Dakata Komawa zuwa wurin farawa.
• Kiyaye jikinka a hankali kuma cikin kulawa yayin dukkan motsinka.

Jadawalin

Efron yayi amfani da tsarin motsa jiki na raba kashi uku. Rabawar kwana uku ta mayar da hankali kan baya da biceps a rana ɗaya, ƙafafu a rana biyu, da kafadu, kirji, da hannaye a rana ta uku. Ya kuma horar da rashin aikin sa a duk tsawon mako. Ya yi kama da wani abu kamar haka:

• Rana 1: Baya da biceps-wannan ya hada da motsa jiki guda takwas, kamar:
  • madaidaiciya-garuruwan garwa
  • ab sakewa
  • layuka na USB
• Rana ta 2: Kafa-wannan ya hada da atisaye 10, kamar su:
  • matse kafa
  • tsugunno tsalle
  • shura gindi
  • masu hawan dutse tare da nunin faifai
• Rana ta 3: Kafadu, kirji da makamai - wannan ya haɗa da atisaye 10, kamar su:
  • turawa
  • filayen kirji na USB
  • dumbbell tsugunna gaba yayi

Tsarin cin abinci

Kamar yadda zaku iya tsammani, Efron ya ci abinci mai ƙoshin lafiya. Murphy ya sanya shi ya shiga cikin abinci mai cikakken abinci, wanda ke nufin ya yi nesa da ingantaccen abinci, sarrafa shi.

Ba ka san abin da wancan yake ba? Ga wasu 'yan misalai daga shirin abinci na Efron:

• Ee don shinkafa mai launin ruwan kasa, amma ba a soya taliyar shinkafa ba
• Ee ga quinoa, amma ba ga quinoa crackers ba
• Ee ga apples, amma ba ga ruwan apple

Kuma babu kayan gari. Murphy ya ce Efron yana cin abinci cikakke kashi 90 cikin ɗari na lokacin, amma ya ba da damar cin abinci sau uku a wata.

Yawanci, tsarin abinci gaba ɗaya, musamman wanda ake amfani dashi don ƙaddamar da shirin motsa jiki, zai haɗa da:

• sabo ne 'ya'yan itace da kayan marmari
• durƙushin tushen furotin
• hadaddun carbohydrates
• lafiyayyen tushen mai

Tsanaki

Kafin ka fitar da reps 720, yana da kyau ka kimanta yanayin lafiyarka ta yanzu. Tsallewa zuwa cikin babban shiri ba tare da aiki dashi ba na iya haifar da rauni da ƙonewa.

Idan kun kasance sabon motsa jiki, kuna so kuyi magana da ƙwararren masanin motsa jiki don tattauna hanya mafi kyau da za a bi don gina shirin da Murphy ya gabatar.

Hakanan zaka iya magana da likitanka kafin fara kowane sabon shirin motsa jiki, musamman idan kana da duk wani yanayi na farko, raunin da ya faru, ko iyakancewa wanda zai iya zama damuwa ta hanyar yin aiki.

Manufofin gaskiya

Kada ku damu idan ba ku kasance a shirye don ɗaukar Murphy ta Ci gaban Baywatch Body Workout ba. Kuna iya sauƙaƙe da yawa daga waɗannan motsawar kuma har yanzu ku murƙushe maƙasudin lafiyar ku. Tare da wannan a zuciya, yi la'akari da kafa burinku na dacewa kan yadda kuke so ku ji, ba wanda kuke son zama ba.

Duk da cewa baku da fakiti guda shida kamar Efron, samun horo na yau da kullun zai sa ku sami ƙoshin lafiya, ƙarfi, da farin ciki.

Yadda ake farawa

Idan baku da tabbacin yadda zaku fara da shirin motsa jiki ko kuma kun bugi tsauni tare da horon ku, zaku so yin la'akari da aiki tare da mai koyar da aikin ku. Idan za ku sami sauƙi a cikin Baywatch Body Workout, kuna so ku gyara shirin.

Misali, fara da kammala sau goma kacal na kowane motsa jiki. Lokacin da ka ƙware da hakan, ƙara zagaye na 20 reps. Ko zaka iya adana 10-20 rep makirci amma kayi zagaye biyu na kowane motsa jiki maimakon hudu.

Layin kasa

Yin kwazo ko fara motsa jiki na yau da kullun yana da kyau, kuma labari mai daɗi shine wataƙila za ku ga sakamako daga aiki tuƙuru.

Yana da mahimmanci a tunatar da kanka cewa ba batun kwatanta kanka da Zac Efron bane. Madadin haka, yi amfani da motsa jiki da tsarin cin abincinsa azaman kyakkyawar hanyar farawa don lafiyarku.