Zama jarumi kamar Wonder Woman ko ɗan kasada kamar Tomb Raider ba aiki bane mai sauƙi, balle a zahiri. Don sigar kwanan nan na abubuwan kasada na Lara Croft, Alicia Vikander dole ne ta sha horo na watanni bakwai da abinci na musamman. Godiya ga gudanar da wasanni na Magnus Lygdback, Alicia ta sami nasarar zama mara kyau ga fim ɗin.
Mun gaya muku yadda waɗannan watanni bakwai suka kasance da da'ira na mako shida da Magnus ya raba don ba mu fahimtar yadda ya horar da ita.
Abincin ya kasance mai mahimmanci
Alicia Vikander, kafin ta zama Lara Croft, tana da jiki wanda ya yi daidai da ka'idodin kyau na yanzu. Kyawawan, matsakaicin tsayi, siriri ... amma ta isa ta fuskanci yanayi daban-daban na masanin ilimin kimiya na kayan tarihi? Babu shakka, bai iya yin wasa ba kuma saboda haka yana bukatar watanni bakwai na aiki tuƙuru.
Gaba ɗaya ya samu kilo bakwai kuma, kamar yadda kuka gani, tsoka ne mai tsafta. Kocinsa ya tsara masa a manufa cin abinci shirin samun tsoka taro, dangane da cin kowane sa'o'i uku kuma tare da adadin furotin, carbohydrate da mai. Ƙari ga haka, ya sha ruwa mai yawa.
Tuni a cikin 'yan watannin nan, ta mayar da hankali ga daidaitaccen sassaka siffarta tare da tsarin cin abinci mai tsauri. Kowane tasa yana da gram 25 na furotin, gram 50 na mai mai lafiya, kuma babu carbohydrates.
Yaya horonku ya kasance?
Alicia mace ce siririya, amma ba aiki ko roba ba. Magnus ya horar da ita abubuwan yau da kullun na nauyi da motsa jiki don samun sassauci. A cikin watanni na farko, shirin horarwa ya dogara ne akan ƙarfin aiki don ƙara yawan toning na tsokoki. Jarumar ta yi sharhi cewa "Bai taɓa ɗaga wani abu da hannuwansa ba, don haka kocin nasa ya gaya masa cewa tsokar sa ba ta haɓaka ba shine abu na farko da ya fara aiki a kai.".
Watanni uku bayan haka, Alicia tana yin zaman horo na ɗaukar nauyi a lokacin sau biyar ko shida a mako. Bugu da kari, ya yi masa rakiya da wasannin dambe, harbin bindiga, tsalle-tsalle, hawan dutse, wasannin motsa jiki mai wahala da hada-hadar wasan fada.
Abin lura ne cewa actress ba ya horon sama da awa daya a rana, duk da cewa yakan yi horon kwana shida a mako. Tabbas da yawa daga cikinku suna horar da su lokaci guda da ita, don ku sami mafi kyawun sigar ku idan kuna so.
Magnus Lygdback yana son horar da ku
Kamar yadda muka fada muku a farkon, kocin ya raba tsarin horo na makonni shida a shafukansa na sada zumunta. Kowace mako yana ƙaddamar da bayani da kuma ba da jagororin aiki core, kirji, biceps, triceps, kafadu, kafafu da baya; Idan kun shiga kowane horo, za ku sami cikakken mako kamar abin da Alicia ta yi a cikin waɗannan watanni bakwai.
- Baya. Saituna 4 na maimaita 20 na layin tsaye, matattu, da ɗagawa gaba.
https://instagram.com/p/BfHs0h9jY5M/?utm_source=ig_embed
- Kafa. 4 jerin maimaita 20 na squats, lunges da tsalle na gefe tare da skater.
https://instagram.com/p/BfPJZrRjJq4/?utm_source=ig_embed
- core. Juyawan bugun gefe zuwa gefe guda (minti 1), “shafaffen iska” sit-ups ( daƙiƙa 30) da ƙugiya (minti 1).
https://instagram.com/p/Bfbn1bWDmPL/?utm_source=ig_embed
- Biceps da triceps. 4 sets na 15 reps tare da kettlebell, bandeji na roba, da babban wurin zama.
https://instagram.com/p/Bfvnt_QjNOb/?utm_source=ig_embed
- Kirji da kafadu. Maimaituwa da yawa gwargwadon iyawa akan saiti 4 na Side Arm Curl da Juyawa, Yoga, da Maɗaukakin Turawa.
https://instagram.com/p/BgB2EH8DJeZ/?utm_source=ig_embed
- Motsa jiki.
https://instagram.com/p/BgRakwaDlno/?utm_source=ig_embed