Ukuba yiqhawe elifana ne-Wonder Woman noma isihambi esifana ne-Tomb Raider akuwona umsebenzi olula, ingasaphathwa eyenyama. Ngenguqulo yakamuva ye-adventure ka-Lara Croft, U-Alicia Vikander kwadingeka aqeqeshe izinyanga eziyisikhombisa nokudla okukhethekile. Sibonga abaphathi bezemidlalo bakwa Magnus Lygdback, U-Alicia ukwazile ukungaphatheki kahle kule filimu.
Sikutshela ukuthi zazinjani lezi zinyanga eziyisikhombisa kanye nesifunda samasonto ayisithupha uMagnus abelane ngaso ukuze asinikeze umbono wokuthi wamqeqesha kanjani.
Ukudla kwakubalulekile
U-Alicia Vikander, ngaphambi kokuba abe uLara Croft, wayenomzimba owawuhambisana kakhulu nezindinganiso zamanje zobuhle. Muhle, unobude obumaphakathi, mncane... kodwa ingabe wanele ukubhekana nezimo ezihlukene zomvubukuli ongenandaba? Ngokusobala, wayengenawo amakhono okusubatha futhi ngenxa yalokho kwakudingeka azikhandle izinyanga eziyisikhombisa.
Ngokuphelele, uzuze amakhilogremu ayisikhombisa futhi, njengoba ungase ubone, ziyimisipha emsulwa. Umqeqeshi wakhe wamklama a uhlelo lokudla olufanele lokuthola isisindo semisipha, ngokusekelwe ekudleni njalo ngemva kwamahora amathathu kanye nenani elifanayo lamaprotheni, ama-carbohydrate namafutha. Ngaphezu kwalokho, kwakudingeka aphuze amanzi amaningi.
Kakade ezinyangeni ezisanda kwedlula, ugxile ekuqopheni ngokuphelele isibalo sakhe ngohlelo oluqinile lokudla. Isidlo ngasinye sasinamagremu angu-25 wamaprotheni, amagremu angu-50 amafutha anempilo, futhi kungekho carbohydrates.
Bekunjani ukuqeqeshwa kwakho?
U-Alicia wayengowesifazane omncane, kodwa engasebenzi futhi enganwebekanga. UMagnus wamqeqesha izinqubo zezisindo nokuzivocavoca ukuze uthole ukuguquguquka. Ezinyangeni zokuqala, uhlelo lokuqeqesha lwalusekelwe emandleni okusebenza ukuze kwandiswe ukuthambisa kwemisipha. Umlingisi uphawule wathi "wayengakaze aphakamise okuthile ngezandla zakhe ngaphambili, ngakho umqeqeshi wakhe wamtshela ukuthi izicubu zakhe azikhuli kwakuyinto yokuqala okufanele asebenze ngayo.".
Ezinyangeni ezintathu kamuva, u-Alicia wayesenza izikhathi zokuqeqesha eziphakamisa izinsimbi ngesikhathi kahlanu noma kasithupha ngesonto. Ngaphezu kwalokho, wayemphelezela ngezikhathi zesibhakela, ukucibishela imicibisholo, ukweqa, ukuqwala izintaba, izikhathi zokujima kanzima kanye nobuciko bokulwa obuxubile.
Kuyaphawuleka ukuthi actress akazange aziqeqeshe isikhathi esingaphezu kwehora ngosuku, nakuba ayeziqeqesha izinsuku eziyisithupha ngesonto. Impela abaningi benu baziqeqesha ngesikhathi esifanayo nesakhe, ukuze nizitholele inguqulo yenu engcono kakhulu uma nifuna.
UMagnus Lygdback ufuna ukukuqeqesha
Njengoba sakutshela ekuqaleni, umqeqeshi wabelane ngohlelo lokuqeqesha amasonto ayisithupha ezinkundleni zokuxhumana. Njalo ngesonto ubelokhu ethula izincazelo futhi enikeza iziqondiso zokusebenza core, esifubeni, biceps, triceps, amahlombe, imilenze kanye nomhlane; Uma ujoyina ukuqeqeshwa ngakunye, uzothola isonto eligcwele elifana nalokhu obekumele akwenze u-Alicia kulezi zinyanga eziyisikhombisa.
- Emuva. Amasethi angu-4 wokuphindaphinda okungu-20 kwemigqa emile, ama-deadlift, nama-front anyus.
https://instagram.com/p/BfHs0h9jY5M/?utm_source=ig_embed
- Imilenze. 4 uchungechunge lokuphindaphinda okungu-20 kwama-squats, amaphaphu kanye nokugxuma okusemaceleni nge-skater.
https://instagram.com/p/BfPJZrRjJq4/?utm_source=ig_embed
- Core. Ama-push-ups aseceleni aye ngakolunye uhlangothi (umzuzu ongu-1), ama-sit-ups e-“windshield wiper” (amasekhondi angu-30) kanye nama-crunches (1 iminithi).
https://instagram.com/p/Bfbn1bWDmPL/?utm_source=ig_embed
- Biceps kanye triceps. Amasethi angu-4 wokuphindaphinda okungu-15 ane-kettlebell, ibhande elinwebekayo, nesihlalo esiphezulu.
https://instagram.com/p/Bfvnt_QjNOb/?utm_source=ig_embed
- Isifuba namahlombe. Ama-reps amaningi ngangokunokwenzeka kumasethi angu-4 e-Side Arm Curl and Rotation, Yoga, kanye nama-Elevated Push-Ups.
https://instagram.com/p/BgB2EH8DJeZ/?utm_source=ig_embed
- Ukukhasa umzimba.
https://instagram.com/p/BgRakwaDlno/?utm_source=ig_embed