Unofunga here kuti uve nemakumbo akafanana naJulia Roberts kana maoko akaita saJennifer Aniston? Zvadaro nyaya ino ndeyako! Takasarudza kugoverana newe iwe zvivimbiso zvikuru zvezvikoro zvekudzidzira kubva kumudzidzisi wega wezvikomborero zveHollywood Kathy Koehler, uye kukupa chirongwa chinonakidza uye chakanaka, nekuda kwekuti iwe uchakwanisa kuumba chimiro chakanaka mumwedzi mishomanana!
Hollywood beauty
Mutori wenhau anozivikanwa, Julia Roberts, akapinda purogiramu yepurogiramu yakakosha, yakanyorwa naK KatieKeler, panguva yaainge achigadzirira kuita basa mufirimu yaJoe Roth "America's Pets." Nemhaka yehuwandu hwake hwakabatikana, runako, sokunge iye asingadi, haana kuwana nguva yekudzidzira mumatambudziko ayo. Dambudziko rose raRoberts rakanga riri maitiro emakumbo ake: nekuda kwekufananidzira kwemisungo, zvaive zvakakodzera "kuenzana" nerubatsiro rwavo. Kwapera mwedzi miviri gare gare, mutori wenhepfenyuro nekushingaira kukuru akazivisa kuti akanga "akasimbisa masimba ake zvikuru uye iye zvino anotarisa zvikuru-saka akafara zvikuru nepurogiramu.
Dzorerai nyeredzi
- Sezvo wakagadzira mberi nerutsoka rworuboshwe, zvakakosha kutora pozu-la "knight kneeling." Tinotora kufema kwakadzika uye chete pamhepo yekudzima tinoruramisa. Tinodzokera kunzvimbo yekutanga (mumutemo wakatarisa). Dzokorora chiito chakafanana nemunhu ane simba. Isu tinoita masere anosvika masere mberi mberi-kumashure, nemimwe makumbo.
- Zvakakosha kuisa pasi kuruboshwe. Panguva ino, makumbo anofanirwa kururamisa. Pamwe mutumbi unotambanudza rutsoka rworudyi. Zvakakosha kusarudza mhuka, kuita mhepo yakadzika uye kusimudza chiuno chako panguva ino nenzira iyo muviri wako uri munzira yakarurama. Nesimba tinoshungurudza panguva imwe chete masumbu ezvinyorwa, mahudyu, uye mabhudzi. Tinoverenga kusvika ku5, panguva imwe chete tinoedza kuchengeta nzvimbo yakagamuchirwa, tinozorodza. Dzokorora chiito ichi muchiyero chetatu, ipapo tendeukira kurudyi.
- Tinova takasimba, maoko panguva ino inofanira kunge yakakuvadzwa shure kwemashure edu, kupeta zvidzitiro zvedu, kufemerwa uye kuedza kuita zvakanyanya kusvetuka sezvinobvira, nekusvika pakarepo pa dvenogi. Nenzira, mabvi anofanira kunge akadzikamisa. Tichafanira kuyeuka panguva iyo nzvimbo yedu yekugara uye nguva inotevera ichaedza kuvandudza chigumisiro. Dzokorora basa racho katatu. Munguva dzemazuva ano, nhamba yekudzokorora inokurudzirwa kuti iiswe kune nhamba masere.
Pamusoro pebhanhire
Pamberi pekupfutirwa kweiyo yakakurumbira TV series "Shamwari", mutambi wemifananidzo Jennifer Aniston achangobva kupedza zvidzidzo zvake ku yunivhesiti. Musikana panguva iyoyo aive nechivimbo chakakwana kuti haana kufanana nemakona ezvakanaka akaiswa muHollywood. Zvechokwadi, Aniston aive nemhando yakanaka yekurovedza mitambo, asi kungodzidzira nguva dzose uye kusingagumi kwakamukonzera kuora kunotyisa. Kunyanya kumusikana wekutanga Kathy Koehler, purogiramu yacho yakanyorwa, iyo yaisanganisira marudzi ose ezvidzidzo zvakaoma, sezvo Jen akange asingakwanisi kuwana maoko chete, asiwo mazamu emufananidzo usina kunaka.
Tora dumbbells
- Tinovimba nebhokisi redu rweruboshwe pachigaro, uye kuruboshwe kuruboshwe rwayo. Muruoko rworudyi tinotora bhomba, tinodhonza ruoko noruoko rwayo, zvino tinoiendesa kune imwe nzvimbo iyo inofanana nechomukati. Panguva ino, zvakakosha kutarisa kufema kwako uye kuchengetedza musana wakananga sezvakagona. Tinodzokorora chikwata muchiyero chegumi. Tinodzokera kunzvimbo yekutanga uye tishandura ruoko rwedu, tinoita nzira gumi zvakare.
- Gara pasi pachigaro, pamucheto wechigaro uye mubhedha wamaoko, zvigunwe zvinofanira kutungamirirwa pasi. Kubatsira nemaoko edu, tinowedzera zvishoma nezvishoma netsoka dzedu, kuitira kuti pakupedzisira matako edu achaonekwa pamberi pechigaro. Mabvi edu akatenderera pamakumbo ema 90 degrees. Kutora kufema kwakadzika, tinodzokera kunzvimbo yekutanga.
- Tinotora dumbbells chiedza uye simudza bhedu rakarurama sepamusoro sezvinobvira. Isu tinotambanudza maoko pamwe chete neguru, mushure unofanirwa kururamiswa uye dumbu rakabatwa. Muchikwata, tinopfugama maoko edu uye tinotora mweya, tinosimudza dumbbells isu tisati tasvika kumazinga emafudzi. Iye zvino tinogona kudzokera kunzvimbo yepakutanga uye kubudisa. Kudzidzira, sekuderera, kunofanira kudzokororwa kaviri.
Kunyanya kusarudza
Apo basa rekubudisa mafirimu efirimu "Charlie's Angels" iri kuenderera mberi, Hollywood nyanzvi Drew Barrymore aishanda nesimba nemudzidzisi wega wehondo yehondo. Asi kuitira kuti awedzere zvakanyanya, aida munhu anopa mazano, uyo waaigona kuwana simba rinodiwa kuti aite basa rakanaka. Druhvratilsya nechikumbiro ichi kunaKathy Koehler uye akafara kuti agadzirire purogiramu yake, iyo yakaenzaniswa yakakodzera kambani yehondo. Iyi yakawanda yepurogiramu yaisanganisira maitiro e-cardio ekuwedzera kuwedzerwa pamwe chete ne-power-work drill. Kubva purogiramu iyi, Drew Barrymore aive achizara!
Buda kumunda wepamuviri!
- Tinopinda mune imwe nzvimbo: maoko ari akatambanudzwa pamwe chete nemuviri, kumashure kwakarurama, makumbo ari pamwe chete. Kana tanyura, tinoda kusvetuka uye kuparadzanisa makumbo kuhupamhi hwefudzi. Kana ari maoko, ivo vanofanira kutanga vanyorovedzwa kurutivi, uye vozosimudzwa. Zvakare, svetuka kudzokera kunzvimbo yepakutanga. Dzokorora basa racho makumi maviri.
- Tinovata pasi kumashure, simudza makumbo edu, uye tobva tafugama huma dzavo. Pano, maoko anofanira kunge ari shure kwe musoro. Zvakakosha kutevera nhungamiro yemukati wako - haufaniri kuiswa kumapfupa. Paunenge uchizununguka, zvinodiwa kubvisa scapula kubva pasi, nekubatanidza nechemberi kuruboshwe nerutivi rworudyi. Tichizununguka, tinogona kudzokera kunzvimbo yekutanga. Tinoshandura rutsoka uye tinodzokorora basa iri kasere.
- Tinovata pasi mubhola guru. Maoko anofanira kunge ari pasi.Tinotanga "kuenda" nemaoko edu mberi kuitira kuti mabvi edu ari pakati pebhora, uye mutumbi kubva pamusoro chaiyo uye kusvika kune tsoka wakanga uri pamutsara mumwe chete. Tinosimudza mahudyu pakubuda, tinoedza, kuti kwatiri isu tsamba "L" yakaumbwa. Hatikurumidze kudzokera kunzvimbo yekutanga. Dzokorora basa iri katanhatu. Nokufamba kwenguva, nhamba yose inofanira kuwedzerwa kusvika kune gumi nemashanu. Kana zvinetso zvamuka, zvinobvumidzwa kupfugama mabvi pakutanga kwegumbo.
Ndizvo zvirongwa zvehutano zvakafanana, zvakagadzirwa neHollywood's Hollywood muchengeti Katie Koehler. Kutenda kune mapurogiramu aya, vazhinji vanozivikanwa havagoni kungoita zvakagadziriswa zvingadiwa mune imwe nguva, kuvandudza mafomu avo, asi vakagamuchirawo mufaro chaiwo panguva yemakirasi. Mushure mezvose, saKöhler pachake anoti: "Kuita zvakanaka kunofanira kunge kuri mufaro, zvisinei hazvizodi kumirira zvakanaka kubva pairi!".