Pehea i loaʻa ai iā Zoe Saldana i nā kahu o ka Galaxy Wāhi

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Mea hana keaka sci-fi seksi Zoe Saldana loaʻa iā ia a pau: kahi kiʻi ʻoniʻoni i kakali nui ʻia, Nā kahu o ka Galaxy, i waho i kēia lā, kahi puʻupuʻu o ka hauʻoli i ke ala (hiki iā mākou ke ʻōlelo he māhoe?!), kahi makahiki hauʻoli o ka male iā hubby Marco Perego, a me kahi kino kupaianaha, e kīpaku. ʻO ka hapa maikaʻi loa? Wahi a ka hōkū ʻoi loa ma 36, ​​aia ʻo ia ma "kahi kūpono kūpono" ke pili i kāna helehelena a me kāna ʻano.

Akā pehea ʻo ia e noho ai i loko o ia ʻano kāpeti ʻulaʻula nani loa (ʻaʻole e haʻi ʻia ua mākaukau e pāʻani i ka ʻōmaʻomaʻo, ka pahu kīkī piha i kāna kiʻi hou) ʻoiai he hana paʻa? Ma waho o ka hana nui ʻana me ka mea hoʻoponopono stunt ʻo Steve Dent a me nā choreographers e like me Chloe Bruce lāua ʻo Thomas Robinson Harper i hoʻonohonoho ʻia, he mau hoʻomaʻamaʻa hoʻoikaika kino ʻo Saldana ma nā kapakai ʻelua e mālama iā ia i ikaika a wīwī hoʻi no kēlā me kēia hana ʻino.

Ua loaʻa iā mākou ka mea hoʻomaʻamaʻa kaulana ʻo Steve Moyer, ka mea i hana pū me Saldana mai 2009 ma Los Angeles, e ʻaihue i kekahi o kāna mau mea huna. E heluhelu no ka mea hou aku!

Kinohi: He aha ka hana maʻamau me Zoe?

Steve Moyer [SM]: 'Lelo maʻamau, hana mākou i kona kino piha me ka manaʻo nui i ka noho wī a ikaika. Makemake au e hoʻohui i ʻekolu a i ʻole ʻehā mau haʻuki i ka lālani e hoʻomau i ka hoʻoikaika ʻana e neʻe a hoʻohana i ka manawa. Aia ʻo ia i ke kaona, i kekahi manawa hoʻokahi hola piha, i kekahi manawa he 30 mau minuke.E hana au i ka cardio a me ka core inā ʻike wau ʻaʻole wau e ʻike i ka mea kūʻai aku i ka lā aʻe. Inā ʻike wau e hana ana mākou i nā lā ʻokoʻa, hoʻokaʻawale wau i nā hana e like me nā ʻāpana kino. No ka hoʻomaʻamaʻa kino holoʻokoʻa, makemake wau e hana i ka hoʻoikaika wāwae e like me ka squats i ukali ʻia e kahi hoʻoikaika kino e like me ka papa kuhikuhi (e paʻi pū ana i nā triceps) a ukali ʻia e ka hoʻoikaika cardio, e hoʻopaʻa pū i nā wāwae e like me Jumping Lunges. He papa nui kēlā e kūkulu i ka ikaika a me ke ahonui a hiki ke lilo i mea kōkua nui i ka hilinaʻi ʻana a me ka hoʻokahe ʻana i nā paona i makemake ʻole ʻia.

Kinohi: Kōkua pū ʻoe iā Zoe me kāna papaʻai pū kekahi?

SM: Ua hoʻohana ʻo ia i kaʻu ʻoihana lawe ʻai meaʻai ma mua, ʻo MoyerMeals. ʻAʻohe gluten-free kaʻu lawelawe, ʻaʻohe kō i hoʻohui ʻia, ʻaʻohe meaʻai i hoʻohālikelike ʻia e ʻono maikaʻi. ʻO kēlā me kēia pāʻina he protein wīwī i hui pū ʻia me nā haʻahaʻa paʻakikī a me nā mea kanu i kahi kaulike kūpono.

Kinohi: He aha ma ka papa kuhikuhi maʻamau i kēlā me kēia lā?

SM: ʻO kahi laʻana maʻamau no kēlā me kēia o kaʻu mea kūʻai aku, ʻo ia ka oatmeal i hana ʻia me ka waiu ʻalemona, nā hua chia, ka maiʻa maloʻo, ka mango, ka pineapple, a me nā nati macadamia no ka ʻaina kakahiaka a me kahi home i hana ʻia me ka protein Whey protein no ka ʻai. ʻO nā ʻaina awakea a me nā ʻaina awakea he mea ʻai kaulike mau. ʻO kekahi mau laʻana he salakeke lentil me nā mea kanu ʻoki ʻia, nā tōmato maloʻo i ka lā, a me nā huawaina; kahi salakeke noodle buckwheat me ka moa a me nā mea kanu; a i ʻole ka pipi pipi me ka ʻuala i kālua ʻia a me ka lau ʻōmaʻomaʻo.

Kinohi: Loaʻa iā Zoe kahi papa hana paʻa a kūpono i ka manawa e hoʻoikaika ai. Kekahi ʻōlelo aʻoaʻo no mākou e pili ana i ka hana like?

SM: ʻAʻole pono ʻoe e hana i hoʻokahi hola i kēlā me kēia lā. He kanakolu mau minuke, ʻekolu manawa o ka pule, hana pololei a hui pū ʻia me nā hana ʻai akamai, hiki iā ʻoe ke loaʻa i ke ʻano o kēlā me kēia lā. Akā, e ʻōlelo wau i kaʻu e ʻōlelo mau ai: Hoʻomaka ia me kahi pahuhopu maopopo. 'Makemake au i ke kino' ʻaʻole ia he pahuhopu. 'Makemake au e lilo i ʻumi paona i ka mahina hoʻokahi a hiki iaʻu ke holo i kahi mile 6 mau minuke'? ʻO kahi pahuhopu maopopo loa ia. E noʻonoʻo i nā helu a me nā kikoʻī kikoʻī, a laila e hoʻolālā i kahi hana maʻamau a i ʻole e hoʻolālā kekahi i kahi hana e alakaʻi iā ʻoe i kēlā pahuhopu.

Eia kahi laʻana workout ʻO Steve Moyer lawe i kāna mea kūʻai aku kaulana āpau ma o (me Zoe Saldana).

Pehea e hana ai: ʻEkolu mau lā ʻole o ka pule, e hana i kēlā me kēia neʻe ma ke ʻano me ka hoʻomaha ʻole ma waena o nā hoʻomaʻamaʻa. Ma hope o ka hoʻopau ʻana i hoʻokahi kaapuni, hoʻomaha no hoʻokahi minuke, a laila e hana hou i ke kaapuni holoʻokoʻa ʻehā mau manawa. E hahai i kēia me 2 mau minuke kaʻa kaʻa ma luna o ke kaʻa kaʻa hoʻi i ka wikiwiki, a laila 15 kekona i ka wikiwiki piha; e hana hou i eha manawa.

Pono ʻoe: Moena, wai, ʻaukā huki, Paikikala recumbent

Squat

5 sets, 24 reps

E kanu i nā wāwae palahalaha ma ka papahele, e pili ana i ka laula poʻohiwi o ka ʻokoʻa, kuhikuhi iki i waho (ʻaʻole pololei i mua), e mālama ana i nā kuli mai ka hele ʻana ma waho o nā manamana wāwae. Ke nānā pololei nei i mua, e kukuli i nā kuli me he mea lā e noho ana i hope ma ka noho a kokoke like nā ʻūhā me ka papahele, e hoʻopaʻa i nā kuʻekuʻe wāwae ma ka papahele a e hohola i nā lima no ke kaulike. Huki i loko o ka abs, hoʻopaʻa i ke kino holoʻokoʻa, mālama i ke kua i lalo i kahi kūlana kūʻokoʻa (ʻoi aku ke kua liʻiliʻi). E hoʻi i kahi hoʻomaka.

Pākuʻi Pushup

5 sets, 24 reps

E kiʻi i kahi pahu pushup i hoʻololi ʻia, ʻoi aku ka laulā o nā lima ma mua o nā poʻohiwi a me nā kuli ma ka papahele. Huki i ka abs me ka paʻa, e hana i ka laina pololei mai luna o ke poʻo ma nā wāwae. E kūlou i nā kuʻekuʻe 90 degere. Pahu i hope i kahi hoʻomaka.

Lele Lunge

5 sets, 24 reps

Kū kiʻekiʻe me ka wāwae hema i mua o ka ʻākau. Kulou iki nā kuli i kahi lunge hapa. Me ka hana nui, e kiola i lalo o nā wāwae ʻelua i kahi lele, e hoʻololi i ke kūlana o nā wāwae i waena o ka lewa, e pae i ka lunge me ka wāwae ʻākau i mua, e kukuli 90 degere ma ke kuli a me ka ʻūhā (pono e laina i ke kuli hope ma lalo o ka ʻūhā). E hoʻomau, e hoʻololi i nā ʻaoʻao i kēlā me kēia rep.

Hāpai ke Knee Raise

5 set, 24 reps

E paʻa i kahi pahu huki, me ke kino e kau pololei ana i lalo, ma waho o ka paia. E hoʻopaʻa mālie i nā lima (me he mea lā e huki huki). ʻOiai e paʻa ana ke kino a paʻa i ka pelvis, hāpai i nā kuli (a i ʻole nā ​​wāwae pololei, e hilinaʻi ana i ka pae hoʻoikaika kino). E hoʻokiʻekiʻe i nā kuli (a i ʻole nā ​​wāwae) i ke kiʻekiʻe loa, a laila e hoʻohaʻahaʻa iā lākou i kahi e hoʻomaka ai.

No ka ʻike hou aku e pili ana i ka mea hoʻomaʻamaʻa kaulana ʻo Steve Moyer, e kipa i kāna mau pūnaewele mana ma themoyermethod.com a me moyermeals.com. Hiki iā ʻoe ke launa pū me ia ma o Facebook a me Twitter.

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