Ukuba ligorha elinje ngoMfazi oMangalisayo okanye umntu onomdla onjengoTomb Raider akungomsebenzi olula, ungasathethi ke ngokwasemzimbeni. Kwinguqulelo yamva nje ye-adventures kaLara Croft, U-Alicia Vikander kwafuneka aqhube iinyanga ezisixhenxe zoqeqesho kunye nokutya okukhethekileyo. Enkosi kulawulo lwezemidlalo lwe Magnus Lygdback, U-Alicia ukwazile ukuba mhle ngokwasemzimbeni kwifilimu.
Siyakuxelela ukuba zazinjani ezi nyanga zisixhenxe kunye nesekethe yeeveki ezintandathu uMagnus abelane ngayo ukuze asinike umbono wendlela amqeqeshe ngayo.
Ukutya kwakubalulekile
U-Alicia Vikander, ngaphambi kokuba abe nguLara Croft, wayenomzimba ohambelana kakhulu nemigangatho yobuhle yangoku. Mhle, ubude obuphakathi, buncinci ... kodwa ngaba wanele ukujongana neemeko ezahlukeneyo ze-archaeologist engakhathali? Kuyabonakala ukuba wayengenabuchule kwezemidlalo yaye ngenxa yoko kwafuneka asebenze nzima iinyanga ezisixhenxe.
Lilonke uzuze iikhilogram ezisixhenxe kwaye, njengoko usenokuba ubonile, zizihlunu ezinyulu. Umqeqeshi wakhe wayila ukuba a isicwangciso sokutya esifanelekileyo sokufumana ubunzima bezihlunu, ngokusekelwe ekutyeni zonke iiyure ezintathu kunye nomlinganiselo ofanayo weprotheyini, i-carbohydrate kunye namafutha. Ukongezelela, kwakufuneka asele amanzi amaninzi.
Sele kwiinyanga zamva nje, ugxile ekuhleni ngokugqibeleleyo umzobo wakhe ngesicwangciso esingqongqo sokutya. Isitya ngasinye sasine-25 grams yeprotheni, i-50 grams yamafutha anempilo, kwaye akukho carbohydrates.
Belunjani uqeqesho lwakho?
U-Alicia wayengumfazi obhityileyo, kodwa engasebenzi okanye e-elastiki. UMagnus wamqeqesha naye iindlela zobunzima kunye nemithambo ukufumana ukuguquguquka. Kwiinyanga zokuqala, isicwangciso soqeqesho sasisekelwe kumandla okusebenza ukunyusa ukuthambisa yemisipha. Umdlali we-actress uthe "wayengazange aphakamise nto ngeengalo zakhe ngaphambili, ngoko umqeqeshi wakhe wamxelela ukuba izihlunu zakhe azikhuli yayiyinto yokuqala yokusebenza kuyo.«.
Kwiinyanga ezintathu kamva, u-Alicia wayesenza iiseshoni zoqeqesho lokuphakamisa ubunzima ngexesha kahlanu okanye kathandathu ngeveki. Ukongezelela, wayemkhapha ngeeseshoni zamanqindi, ukudubula, ukutsiba, ukunyuka intaba, iiseshoni zomthambo onzima kunye nobugcisa bokulwa obuxubeneyo.
Kuyaphawuleka ukuba umdlali we-actress wayengazilolongi ngaphezu kweyure ngosuku, nangona wayezilolonga iintsuku ezintandathu ngeveki. Ngokuqinisekileyo uninzi lwenu luziqeqesha ngaxeshanye naye, ukuze nifumane olona guqulelo lungcono lwenu ukuba niyafuna.
UMagnus Lygdback ufuna ukukuqeqesha
Njengoko besinixelele ekuqaleni, umqeqeshi wabelane ngesicwangciso soqeqesho iiveki ezintandathu kwiinethiwekhi zentlalo. Rhoqo ngeveki uye wasungula iinkcazo kunye nokunika izikhokelo kumsebenzi ongundoqo, isifuba, i-biceps, i-triceps, amahlombe, imilenze kunye nomqolo; Ukuba uzibandakanya noqeqesho ngalunye, uya kufumana iveki epheleleyo efana naleyo u-Alicia kwafuneka ayenze kwezi nyanga zisixhenxe.
- Buyela. Iiseti ezi-4 ze-20 reps yemigca yokuma, i-deadlifts, kunye nokunyusa kwangaphambili.
https://instagram.com/p/BfHs0h9jY5M/?utm_source=ig_embed
- Imilenze. Uluhlu olu-4 lwe-20 lokuphindaphinda kwe-squats, imiphunga kunye nokutsiba ecaleni nge-skater.
https://instagram.com/p/BfPJZrRjJq4/?utm_source=ig_embed
- umbilini. Ii-push-ups zecala ukuya kwelinye icala (umzuzu om-1), ii-sit-ups ze-“windshield wiper” (imizuzwana engama-30) kunye nee-crunches (umzuzu om-1).
https://instagram.com/p/Bfbn1bWDmPL/?utm_source=ig_embed
- Biceps kunye triceps. Iisethi ezi-4 ze-15 reps nge-kettlebell, ibhendi e-elastic, kunye nesitulo esiphezulu.
https://instagram.com/p/Bfvnt_QjNOb/?utm_source=ig_embed
- Isifuba kunye namagxa. Uninzi lweereps njengoko unako kwiiseti ezi-4 zeSide Arm Curl kunye nokujikeleza, iYoga, kunye ne-Elevated Push-Ups.
https://instagram.com/p/BgB2EH8DJeZ/?utm_source=ig_embed
- Imithambo yokugaqa.
https://instagram.com/p/BgRakwaDlno/?utm_source=ig_embed