Hōʻike ʻo Scarlett Johansson's Trainer Pehea e ukali ai iā ia 'ʻO ka wahine kāne make ʻeleʻele' Hana Hana

Anter

• Hoʻomaʻamaʻa 'Widow Maker' Kino piha
• Primer (aka Pumehana)
• Noho Pike-Up
• ʻEnā makani
• Hip Swivel
• Kaapuni 1: Reactive
• ʻO Ball Ball Rotational Slam
• Palena Lateral
• Kaapuni 2: ka ikaika
• Romanian Makelift
• Zombie Overhead Press
• Kaapuni 3: Kokua
• Chin-Ups
• ʻO nā Skaters
• Nānā no

Ua hoʻolauna ka Marvel Cinematic Universe i kahi bevy o nā heroine kik-ass i loko o nā makahiki. Mai ka Brie Larson'sKapena Kahaha i ka Okoye a Danai Gurira ma Panther ʻeleʻele, ua hōʻike kēia mau wahine i nā pā pā ʻōpio i ka ʻaoʻao superhero ʻaʻole wale no nā keikikāne. A kēia kauwela, ʻaʻoleMea hoʻopaʻi ke loaʻa nei kahi manawa breakthrough nui aʻe ma mua o Scarlett Johansson's Natasha Romanoff, akaWahine Kanemake ʻeleʻele.

He mea ʻai MCU i ka makahiki 2010ʻO Iron Man 2, He kiu ʻo Johannson's Romanoff i hoʻomaʻamaʻa ʻia i ka hakakā mai ka wā kamaliʻi, ma muli o kekahi o ka papahana hoʻomaʻamaʻa "Red Room" maikaʻi ʻole. E like me Romanoff, ka mea i hōʻike i ka mana wahine i loko o kāna mau hiʻohiʻona ʻeiwa MCU, ʻo Johansson kekahi o ka ikaika ma loko a ma waho hoʻi, e like me ka mea aʻo lōʻihi, ʻo Eric Johnson o Homage, kahi ʻelima hoʻoikaika kino.

"ʻO ia ka mea maikaʻi loa," wahi a Johnson, ka mea i hana pū me Johansson no nā makahiki he 12 i hala. "Ua like ʻo ia me ka ʻohana."

ʻO Johnson, ka mea nāna i hoʻokumu i nā hale hoʻoikaika kino Homage, ua hele mua i nā ala me Johansson, 36, ma New York. Ua hoʻomau ka duo i ka hana pū ʻana ma Los Angeles, kahi i neʻe ai ʻo Johnson ma kahi o ʻelua mau makahiki, ma mua o ka lawe ʻana i kā lākou aʻo ʻana i kēlā ʻaoʻao o ka honua ma New Zealand, kahi i paʻi ai ʻo Johansson i ka 2017 sci-fi thriller,Hemolele i ka pūpū. E hoʻomākaukau noWahine kāne make ʻeleʻele, Ua ʻōlelo ʻo Johnson ua kūkulu ʻo Johansson i kahua paʻa paʻa e pili ana i kāna mau kuleana ma mua, a ʻo ia pū kekahi me nā makahiki 2018Avengers: Kaua ʻAʻole a me kā 2019Nā mea hoʻopaʻi: Endgame. (Pili: Pehea ʻo Scarlett Johansson i kiʻi ai iā Superhero Shape)

"Ua loaʻa iā ia kēia kahua hoʻomaʻamaʻa maikaʻi, kēia kahua hoʻokumu paʻa nui," wahi a Johnson. "Ua loaʻa iā mākou kahi quote-unquote offseason, ua nui ka manawa e hoʻomākaukau ai, kokoke i hoʻokahi makahiki, no laila hiki iaʻu ke loaʻa i kona ikaika kumu a me kona kūlana i kahi a mākou e makemake ai."

No ka meaWahine kāne make ʻeleʻele, ka mea i hoʻomaka i ka hana ʻana ma Mei 2019, ʻōlelo ʻo Johnson ua mālama ʻo ia i ka hoʻihoʻi hou ʻana ma ke ʻano he ʻāpana o ka papahana a Johansson, a me nā koʻikoʻi ʻē aʻe e hiki mai ana me kāna hana ʻaʻole wale ma ke ʻano he mea hana keaka, akā ma ke ʻano kekahi o nā mea hana hoʻokō o ka kiʻiʻoniʻoni. (Pili: Ka hana hoʻihoʻi no ka wā e makemake ai ʻoe e hana i kāu lā hoʻomaha)

"Ma ka pepa, he papahana maikaʻi loa kaʻu akā ʻoi aku ka manaʻo e pili ana i ka hele ʻana mai [a ʻōlelo ʻia], 'ʻAe, pehea ʻoe i kēia lā? He aha nā mea koʻikoʻi āu?' "He maikaʻi loa kā mākou mau haʻawina. Manaʻo wau he kuhi hewa ia e pono ai ʻoe e hoʻomaʻemaʻe a hoʻolilo i hoʻokahi ton o ka manawa ma ka hale haʻuki. e squats - akā ke noʻonoʻo nei i ka mea o ka squat e ʻoi aku ka maikaʻi nona. " (E pili ana: 10 mau ala e hana ai i nā Squats me nā kaumaha)

ʻ sayslelo ʻo Johnson e hoʻomaka pinepine kāna hana ʻana me Johansson ma kahi o 5:30 a me 6:00 o ke kakahiaka. ʻO ke ʻōwili ʻana i ka hua ka koho no Johansson, e kakali ana i ka manawa, a ukali ʻia e ka hana nui, i hiki ke komo i nā paʻa o ke kino hollow a i ʻole nā ​​hana pepeke make. E like me ka hoihoi e like me ke kani ʻana o ka inoa, ʻo nā "pepeke make" he hana nui loa ia. E hoʻomaka, e moe mua ʻoe ma kou kua. ʻO ka mea aʻe, lawe pololei ʻoe i kou mau lima ma luna o kou poʻo ʻoiai e hāpai ana i kou mau wāwae akā e hōʻoia ʻoe e kulou i kou mau kuli i kahi kihi 90-kekelē. Mai laila mai, hiki iā ʻoe ke hoʻolōʻihi i kou lima hema me ka hohola ʻana i ka wāwae ʻē aʻe akā kū ma mua o ka pā ʻana i ka honua. A laila e hoʻi ʻoe i kou kūlana mua ma mua o ka hohola ʻana i ka lima ʻākau a me ka wāwae hema, e hana hou a hiki i ka hoʻopau ʻana i kahi kaapuni.

ʻ sayslelo ʻo Johnson makemake ʻo ia e hana i "hoʻokahi ton o nā kīʻaha kinipōpō," e like me ke kīloi ʻana i nā kaʻa, nā pā, a me nā hala o ka pahu. "E hoʻomaka wau me kahi kaapuni e holo pono ai kāna ʻōnaehana hopohopo, no laila e hana mākou i nā lele kettlebell a i ʻole e hana mākou i kekahi ʻano ʻano lele plyometric," i ʻōlelo ʻo ia, hiki ke hoʻopili i nā palena palena, e pono ai lele ʻoe mai kou wāwae hema i kou wāwae ʻākau, a la a skating motion. (Pili: ʻO nā mea āpau āu e ʻike ai e pili ana i nā Plyometric)

Makemake ʻoe e ʻono i ke ʻano o ke hoʻomaʻamaʻa e like me Johansson iho? E ho'āʻo i kēia hoʻomaʻamaʻa mai Johnson, i kapa ʻia ʻo "Widow Maker."

Hoʻomaʻamaʻa 'Widow Maker' Kino piha

Pehea e hana ai: E hoʻomaka ʻoe me kahi kaapuni primer (aka kahi hoʻomehana) i kuhi ʻoe, primes i kou mau mākala e hōʻoia i ka hoʻoulu ʻia a mehana no ke koena o ka hoʻolālā. Mai laila mai, e hoʻopau ʻoe i ʻekolu mau kaapuni me ʻelua mau neʻe i kēlā me kēia a hana hou i nā manawa i kākau ʻia.

He aha kāu e pono ai: He poepoe laau lapaau (Buy It, $13, amazon.com) a me ka moena hooikaika kino (Buy It, $90, amazon.com). No kekahi neʻe ʻana, e like me ka wili makani a me kahi kaomi kaomi, hiki iā ʻoe ke hoʻohui i kahi kettlebell (Buy It, $ 30, amazon.com) a me nā dumbbells (Buy It, $ 23, amazon.com).

Primer (aka Pumehana)

Noho Pike-Up

A. Hoʻomaka e noho i ka honua me nā wāwae a kuhikuhi nā manamana wāwae.

B. Me nā poho lima i kaomi ʻia i ka honua ma kahi o ka pūhaka, e hāpai i nā wāwae mai ka honua aʻe e hoʻolewa, e mālama pū ana.

C. Hoʻomaha ma luna ma mua o ka hoʻohaʻahaʻa ʻana i lalo me ka mana.

Hana i 10 mau māka.

ʻEnā makani

A. Hoʻomaka e kū mekapuaʻi ka laula o ka poʻohiwi me ke kaumaha haʻahaʻa i mua ou. E kūlou i lalo e hopu i ka kettlebell a i ʻole ka dumbbell, e kāʻili i luna me ka lima hema.

B. E hoʻohuli i nā wāwae ʻelua e kuhikuhi ana nā manamana wāwae he 45 kekelē i ka ʻākau (a i ʻole ka ʻākau hikina). Kau ma nā pūhaka, kipaku i ka piko i ka hema hema (a i ʻole ke komohana hema), e mālama ana i kahi kuamoʻo kūleʻa ke hiki ʻoe i ka lima ʻākau i loko o ka kuʻekuʻe wāwae ʻākau.

Hana i 5 reps, hana hou i ka ʻaoʻao ʻaoʻao.

Hip Swivel

A. Noho ma ka moena hoʻoikaika kino me ke kuli ʻākau i ka laina me ka pūhaka ma ke kihi 90 kekelē. E kulou pu ka kuli hema ma ka aoao. Lean i mua a mālama pono i ka iwi kuamoʻo.

B. Me nā lāʻau i kau ʻia ma luna o ka moena, hilinaʻi i hope a hoʻomaka e wehe i ka ʻūhā ma ka ʻaoʻao hema a huli.

Hana i 5 mau mākaʻi, e hana hou ma ka ʻaoʻao ʻē aʻe.

E hana hou i ka Primer hou no ka huina o 2 puni.

Kaapuni 1: Reactive

ʻO Ball Ball Rotational Slam

A. E paʻa ana i kahi kinipōpō lāʻau i nā lima ʻelua, e hoʻokiʻekiʻe i ka pōpō ma luna o kou poʻo a hoʻopaʻa i kāu mea nui. Kūlou i nā kuli ke hoʻokuʻi ʻoe i ka pōpō i ka honua i ka hema o kou mau wāwae.

B. E hopu i ka poepoe i kona lele ana iluna, e hookiekie hou i luna ma mua o ke kuʻi ʻana i ka ʻaoʻao ʻē aʻe. ʻaoʻao ʻokoʻa.

Hana 6 reps.

Palena Lateral

A. Hoʻomaka e kū. E kulou i ke kuli akau e hookiekie i ka wawae akau mai ka honua aku. E mālama i ka wāwae hema ma kahi. E hāpai i ka lima ʻākau i mua o kou umauma e hoʻokūpaʻa i ke kaulike me ka lima hema i kūlou ma ka ʻaoʻao.

B. ʻOiai ke hoʻololi nei i kou kaupaona i kou uha hema, lele i ka ʻākau ākea e like me ka hiki, ke kanu paʻa ʻana i ka wāwae ʻākau a hāpai i ka hema (e aniani i ke kūlana hoʻomaka). Hoʻomaha. Lele i ka hema a hana hou.

Hana i 10 mau māka.

E hana hou i ke kaapuni Reactive hou no ka huina o 2 puni.

Kaapuni 2: ka ikaika

Romanian Makelift

A. E hoʻomaka me nā wāwae me ka laula o ka ʻūhā me nā kuli palupalu. E paʻa i ka dumbbell ma kēlā me kēia lima i mua o ke kino me nā poholima e kū pono ana i nā ʻūhā.

B. Mālama i kahi kuamoʻo kūlike ʻole, a hoʻihoʻi i nā pūhaka i ke kaomi ʻana i nā poʻohiwi.

C. Nā dumbbells haʻahaʻa i mua o nā wāwae, e mālama ana iā lākou kokoke i ke kino. I ka hiki ʻana i nā kuli, e mālama i nā pūhaka i ʻole e pohō hou.

D. Ke hōʻea ʻoe i nā shins haʻahaʻa, i waena, e kalai ma nā kuʻekuʻe wāwae e hoʻi i ke kū ʻana, e kīloi ana i nā pūhaka, a me ka ʻuwī ʻana i nā aniani ma luna.

Hana 6 a 8 reps.

Zombie Overhead Press

A. Kū me nā kapuwaʻi ka laulā ākea, ka palupalu a me ke kumu i hoʻopili ʻia. Me kahi dumbbell i kēlā me kēia lima, hāpai i nā lima i ke kiʻekiʻe o ka poʻohiwi me nā pālima e kū ana i mua a kūlima nā kuʻekuʻe i lalo e hana i kahi pahuhopu kahua a i ʻano U me kou mau lima.

B. Paʻi ka dumbbells ma luna o ka hale, a hemo. E hoʻopaʻa pono i nā lima lima ma luna o nā poʻohiwi a aia nā biceps ma ka ʻaoʻao o kou mau pepeiao. Pono ʻo Core e noho paʻa.

C. Hoʻohuli i ka neʻe ʻana e hoʻi i kahi kūlana hoʻomaka.

Hana 10 a 12 reps.

E hana hou i ke kaapuni ikaika ʻelua manawa no ka huina o 3 pōʻai.

Kaapuni 3: Kokua

Chin-Ups

A. Hopu i kahi lāʻau huki a i ʻole like me nā palma e kū pono ana i ke kino.

B. Ke hoʻomau nei i ka hana nui, e hoʻokiʻekiʻe i ke kino me ka hoʻohana ʻana i nā mākala o luna o ke kino e like me kāu lats (nāʻiʻo hope) a me nā biceps (nā mākala mua), a hiki i ka ʻae i luna o ka pā.

C. E hoʻohaʻahaʻa i ke kino i lalo me ka kaohi a kū pololei nā lima.

E hana hou i ʻekolu mau manawa me ka hana hou i ka luhi.

ʻO nā Skaters

A. Mai ke kū ʻana, e kau i ka wāwae hema ma hope o ke kino ma ka diagonal me ka kuʻekuʻe hema i hāpai ʻia a piʻo mālie ka wāwae ʻākau. E hoʻolōʻihi i nā lima ʻelua i ka ʻaoʻao ʻākau.

B. Ke kaomi nei ma ka wāwae ʻākau, lele koke i ka hema, lele mālie i ka wāwae hema ke lele ka wāwae ʻākau ma hope o ke kino, kīʻaha ʻia nā lima i ka hema, aniani i ke kūlana hoʻomaka. E hana hou, e hoololi i na aoao.

Hana 6 a 8 reps.

E hana hou i ke kaapuni Kokua i elua manawa no ka huina o 3 puni.

ʻOiai makemake ka poʻe makemake e wili Wahine kāne make ʻeleʻele Hiki iā lākou ke hana i kēia ma ka ʻoluʻolu o ko lākou home ponoʻī, no nā poʻe noho a me nā malihini o YOTELPAD Miami, e loaʻa koke iā lākou kahi wahi no lākou e hoʻokahe i kā lākou superhero i loko-Marvel. "ʻO ia kā mākou papahana hōkele mua," i ʻōlelo ʻo Johnson o ka wahi Homage. "ʻO ka papahana he hapalua hale, hapa hapa hotel. Ua hoʻolālā mākou i ka hale hoʻoikaika kino no nā malihini ʻelua o ka hōkele a me nā mea nona nā condos, i hiki i ka hōkele. , makemake mākou i nā mea e pono ai iā ʻoe, no ka mea hiki iā ʻoe ke hana i kēlā i loko o kā mākou lumi hauʻoli. "

Aia i loko o ia wahi nā mīkini hoʻomaʻamaʻa cardio a me ka olakino, kahi ʻāpana kaupaona manuahi, a me nā kaʻa Peloton. "Inā makemake paha [nā malihini] e hāhai iā mākou a i kā lākou mea hoʻoweliweli Instagram influencer a i ʻole kā lākou kumu aʻo ponoʻī e hoʻouna iā lākou i nā papahana i ka wā e hele ana, makemake mākou e loaʻa nā mea āpau i loko o kā mākou lumi lumi hoʻoikaika kino," wahi a Johnson. ʻOiaʻiʻo, ʻaʻole i ʻike - a kani paha ke aʻo ʻana e like me ka superhero.

Nānā no