Tababaraha Scarlett Johansson ayaa shaaca ka qaaday sida loo raaco Jadwalka Shaqada 'Carmallada Madow'

Qanacsan

• Jidhka buuxa ee 'Carmal Sameeyaha'
• Primer (aka Warm-Up)
• Pike-Up oo Fadhiya
• Warshada dabaysha
• Wareegga misigta
• Wareegga 1: Falcelin
• Kubadda Daawada Slam
• Xuduudaha Dhinac
• Wareegga 2: Xoog
• Deadlift -ka Roomaaniga
• Zombie Overhead Press
• Wareegga 3: Gargaarka
• Chin-Ups
• Skaters
• Dib u eegis loogu talagalay

Jaamacadda Marvel Cinematic Universe waxay soo bandhigtay nacasnimo geesiyaal laad-laad sannadihii la soo dhaafay. Laga soo bilaabo Brie Larson'sCaptain Marvel Danai Gurira's Okoye in Black Panther, haweenkan ayaa tusay taageerayaal dhallinyaro ah in nooca superhero -ga uusan ahayn oo keliya wiilasha. Iyo xagaagan, mayaAargoosi Waxay haysaa waqti horumar ka weyn kan Scarlett Johansson's Natasha Romanoff, akaCarmalada Madow.

Heerka MCU ee aasaasiga ah 2010 -kiiNinka Iron 2, Johannson's Romanoff waa jaajuus lagu tababaray dagaalka tan iyo carruurnimadiisii, taasna waxaa sabab u ah barnaamijka tababarka ee “Qolka Cas”. Si la mid ah Romanoff, oo soo bandhigtay xoojinta haweenka sagaalkeedii filim ee MCU, Johansson sidoo kale waa muuqaal xoog gudaha iyo dibaddaba, sida uu qabo tababaraheedii muddada dheer, Eric Johnson of Homage, oo ah astaanta jirdhiska ee heer sare ah.

"Iyada ayaa ugu fiican," ayuu yiri Johnson, oo la shaqeynayay Johansson 12kii sano ee la soo dhaafay. "Waxay la mid tahay qoyska."

Johnson, oo ah aasaasaha tas-hiilaadka jirdhiska Homage, ayaa markii ugu horreysay ka gudbay Johansson, 36, New York. Labada nin waxay sii wadeen inay ka wada shaqeeyaan Los Angeles, halkaas oo Johnson uu u guuray qiyaastii laba sano, ka hor intaysan tabobarkooda u qaadan dhinaca kale ee adduunka ee New Zealand, halkaas oo Johansson uu duubay 2017 sci-fi thriller,Ruuxa Shell ku jira. Si aad ugu diyaargarowdoCarmalada Madow, Johnson waxay leedahay Johansson waxay horey u dhistay aasaas adag oo ku saleysan doorarkeedii hore, oo ay ku jireen 2018 -kiiAvengers: Infinity War iyo 2019 -kiiAvengers: Dhamaadka ciyaarta. (Laxiriira: Sida Scarlett Johansson uu ku galay Qaabka Superhero)

"Waxay hore u lahayd saldhigan tababarka ee weyn, saldhiggan xoogga weyn ee aasaasiga ah," ayuu yiri Johnson. "Waxaan haysanay xilli-xilliyeed weyn oo aan xigasho lahayn, waxaan haysanay waqti badan oo aan ku diyaargarowno, ku dhawaad ​​hal sano, sidaas darteed waxaan runtii heli karaa xooggeeda aasaasiga ah iyo xaaladeeda runtii ilaa halka aan rabno inay noqoto."

WaayoCarmalada Madow, oo soo saarista bilaabay May 2019, Johnson waxa uu sheegay in uu sidoo kale maskaxda ku hayay soo kabsashada qayb ka mid ah barnaamijka Johansson, iyo sidoo kale culaysyo kale oo la iman kara shaqadeeda ma aha oo kaliya jilaanimo, laakiin sida mid ka mid ah soosaarayaasha fulinta filimka. (La xiriira: Shaqada Soo -kabashada ee Markaad Wali rabto inaad Fir -fircoon Tahay Maalintaada Nasashada)

"Waraaqda, waxaan lahaa qorshe qumman laakiin waxay ahayd wax badan oo ku saabsan imaanshaha [oo aan dhaho], 'Hagaag, sidee dareemaysaa maanta? Waa maxay diiqad aad haysatid?'" ayuu yidhi Johnson. "Tababarkayagu waa mid aad waxtar u leh. Waxaan u maleynayaa inay tahay fikrad khaldan oo aad u baahan tahay inaad ka fogaato oo aad waqti badan ku qaadato jimicsiga. Haddii aad waqti fiican ku qaadato wakhtigaaga, waxaad dooran kartaa waqtiyo wanaagsan oo tayo leh, alaabtaada aasaasiga ah - waxaa laga yaabaa in noqo squats - laakiin sidoo kale waa la ogaanayaa waxa squat u noqon doono iyada ugu fiican." (Laxiriirta: 10 Siyaabood oo Loogu Sameeyo Iskudhafyo Miisaan leh)

Johnson wuxuu sheegay in tababarkiisa Johansson uu caadi ahaan bilaabi doono agagaarka 5:30 iyo 6:00 a.m. Si loo bilaabo maalinta fasaxa, waxay ku bilaabi doonaan shaqada dhaqdhaqaaqa, taas oo asal ahaan ah awoodda jirka ee helitaanka dhammaan noocyada kala duwan ee dhaqdhaqaaqa iyada oo aan xanuun lahayn. Duubista xumbo waxay ikhtiyaar u noqon doontaa Johansson, iyadoo la sugayo waqtiga, oo ay ku xigto shaqada asaasiga ah, oo ka koobnaan karta qabashada jirka godan ama jimicsiga dhiqlaha dhintay. Si kasta oo uu magacu u dhawaaqo, "kutaanno dhintay" ayaa dhab ahaantii ah jimicsiga asaasiga ah ee saamaynta leh. Si aad u bilowdo, marka hore waxaad u seexan lahayd dhabarkaaga. Marka xigta, waxaad gacmahaaga kor u qaadaysaa madaxaaga si toos ah markaad kor u qaadayso lugahaaga laakiin hubinaysa inaad jilbahaaga u laabato xagal 90-degree ah. Halkaas, waxaad ku fidin kartaa gacantaada bidix inta aad fidinayso lugta ka soo horjeeda laakiin waad joojin kartaa intaadan taaban dhulka. Kadib waxaad ku soo laaban doontaa booskaagii asalka ahaa ka hor intaadan fidin gacanta midig iyo lugta bidix, ku celi ilaa aad ka dhammaystirto wareegga.

Johnson waxa uu sheegay in uu sidoo kale jecel yahay in uu sameeyo "Tan oo ah kubbadda daawada," oo ay ku jiraan tuurista wareegtada, dharbaaxada, iyo baasaska laabta. "Waxaan ku bilaabi doonaa wareegga si aan u helo nidaamkeeda neerfayaasha oo shaqaynaya, sidaa darteed waxaan sameyn doonnaa kettlebell swings ama waxaan sameyn doonnaa noocyo kala duwan oo boodboodayaasha boodboodka ah," ayuu yidhi, oo ay ku jiri karto soohdimaha dhinacyada, oo u baahan si aad uga booddo lugtaada bidix ilaa cagtaada midig, a la a skating motion. (La xiriira: Wax kasta oo aad u Baahan Tahay Inaad Ka Ogaato Plyometrics)

Ma rabtaa inaad dhadhamiso waxa ay tahay inaad u tababarto sida Johansson lafteeda? Isku day jimicsigan Johnson, oo si sax ah loogu magac daray "Carmal Sameeyaha."

Jidhka buuxa ee 'Carmal Sameeyaha'

Sida loo sameeyo: Waxaad ku bilaabi doontaa wareegga asaasiga ah (aka diirimaadka) kaas oo, aad qiyaastay, murqaha muruqyadaada si aad u hubiso inay firfircoon yihiin oo diirran yihiin inta ka hartay tababarka. Halkaa waxaad ka buuxin doontaa saddex wareeg oo midkiiba laba dhaqaaqo ku soo celiso inta jeer ee la xusay.

Waxaad u baahan doontaa: Kubbada daawada (Iibso, $13, amazon.com) iyo gogosha jimicsiga (Buy It, $90, amazon.com). Dhaqdhaqaaqyada qaarkood, sida mashiinka dabaysha iyo saxafada sare, waxaad ku dari kartaa kettlebell (Iibso, $30, amazon.com) iyo dumbbells (Iibso, $23, amazon.com), siday u kala horreeyaan.

Primer (aka Warm-Up)

Pike-Up oo Fadhiya

A. Ku billow inaad ku fadhiisato dhulka lugaha oo wada jira, suulashana farta lagu fiiqay.

B. Iyada oo calaacasha dhulka lagu riixay sinta u dhow, lugaha ka qaad dhulka si aad u dul heehaabato, iskuna hay.

C. Ku hakado xagga sare ka hor inta aanad dib hoos ugu dhigin xakamaynta.

Samee 10 reps.

Warshada dabaysha

A. Ku bilow inaad istaagtocagaha u-ballaadhka garabka oo leh miisaan dhexdhexaad ah hortaada. Hoos u foorarso si aad u qabato kettlebell ama dumbbell, adigoo kor ugu qaadaya gacanta bidix.

B. Labada cagood u leexi si suulasha ay u jeedaan 45 digrii midig (ama waqooyi-bari). Ku dheji miskaha, adigoo riixaya badhida xagga bidix ee dambe (ama koonfur -galbeed), adoo ilaalinaya lafdhabarta dhexdhexaadka ah markaad gacanta midig u gaarto gudaha canqowga midig.

Samee 5 reps, ku celi dhinaca ka soo horjeeda.

Wareegga misigta

A. Ku fadhiiso gogol jimicsi oo leh jilibka midig oo la siman misigta xagasha 90 darajo. Jilibka bidix ayaa sidoo kale la soo leexin doonaa dhinaca. Hore u soo dhaadhac oo laf dhabarta ka dhig mid dhexdhexaad ah.

B. Iyada oo calaacalaha la dul dhigay sariirta, gadaal u tiir oo bilaw inaad furto misigta dhinaca bidix oo wareegto.

Samee 5 reps, ku celi dhanka kale.

Ku celi Primer mar kale wadar ahaan 2 wareeg.

Wareegga 1: Falcelin

Kubadda Daawada Slam

A. Ku qabo kubbadda daawada labada gacmood, kor u qaad kubbadda madaxaaga korkeeda oo sii wad hawshaada. Laab jilbaha markaad kubbadda dhulka ku dhufanayso bidixda cagahaaga.

B. Qabo kubbadda marka ay dib u soo kabsato, kor u qaad mar kale ka hor inta aanad ku dhufan dhinaca ka soo horjeeda. Dhinacyo kale

Samee 6 reps.

Xuduudaha Dhinac

A. Bilow inaad istaagto Laab jilibka midig si kor ugu qaad cagaha midig dhulka. Lugta bidix meesha ku hay. Kor u qaad gacanta midig xagga hore ee laabtaada si aad u dejiso dheelitirka iyada oo gacanta bidix ka soo laabatay dhinaca.

B. Markaad miisaankaaga u wareejinayso misigtaada bidix, u bood dhinaca midig inta ugu badan ee suurtogalka ah, si adag u beerto lugta midig oo bidixda kor u qaad (si aad muraayad u dhigto booska bilowga). Hakad U bood bidixda oo ku celi.

Samee 10 reps.

Ku celi wareegga Reactive mar kale wadar ahaan 2 wareeg.

Wareegga 2: Xoog

Deadlift -ka Roomaaniga

A. Ku bilow cagaha ballac-ballaadhineed ee cagaha jilbaha jilicsan. Ku qabo dumbbell gacan kasta xagga hore ee jirka oo ay calaacalaha u jeedaan bowdada.

B. Joogtaynta lafdhabarta dhexdhexaadka ah, oo miskaha dib u soo celi markaad tuujinayso garbaha.

C. Dubbells hoose ee lugaha hortooda, iyaga oo jidhka u dhow. Markaad gaartid jilbaha, ka ilaali miskaha inay sii qulqulaan.

D. Marka aad gaadho qiyaas hoose ilaa-dhexe-shins, ku wad cidhibta si aad ugu noqoto istaagga, fidin miskaha, iyo tuujin glutes xagga sare.

Samee 6 ilaa 8 reps.

Zombie Overhead Press

A. Istaag oo cagaha u kala dheereeya misigta, jilbahana jilicsanaada oo ku hawlan. Gacan kasta ku leh dumbbell, gacmaha kor ugu qaad garbaha garbaha oo calaacalaha hore u soo jeeda oo xusullada hoos u tilmaam si aad gacmahaaga ugu abuurto yool goobeed ama U-qaabeeya.

B. Riix ah dumbbells oo ka sarreeya, oo neefta. Hubi in curcurku ay si toos ah garbaha ugu urursan yihiin oo labajibbaaran ay ku xigaan dhegahaaga. Core waa inuu ahaado mid hawlan.

C. Dib u celi dhaqdhaqaaqa si aad ugu laabato booska bilowga.

Samee 10 ilaa 12 reps.

Ku celi wareegga Xoogga laba jeer oo dheeraad ah wadar ahaan 3 wareeg.

Wareegga 3: Gargaarka

Chin-Ups

A. Qabso baarka soo jiidista ama wax la mid ah oo calaacalaha u jeeda dhinaca jirka.

B. Haysashada hawsha muhiimka ah, kor u qaad jidhka adiga oo adeegsanaya muruqyada sare ee jirka oo badan oo ay ku jiraan lafahaaga (muruqyada dambe) iyo bisyaha (muruqyada hore), ilaa garka uu ka gaaro bararka dushiisa.

C. Jidhka hoos u dhig adiga oo koontaroolaya ilaa gacmuhu toosan yihiin.

Ku celi saddex jeer ku celcelinta ugu badan ee daalka.

Skaters

A. Laga bilaabo joogsiga, dhig cagta bidix ee jidhka gadaashiisa si siman oo ciribta bidix kor loo qaaday iyo laabasho jilicsan ah lugta midig. Si dabacsan u fidi labada gacmood midigta

B. Ku cadaadinaya cagta midig, si deg deg ah u bood dhanka bidix, Si tartiib ah ugu soo degso lugta bidix sida lugta midig ay gadaal u riixeyso, gacmaha ayaa loo fidiyay bidix, oo muujinaya booska bilowga. Ku celi, dhinacyo is -bedbeddela.

Samee 6 ilaa 8 reps.

Ku celi wareegga Caawinta laba jeer oo kale wadar ahaan 3 wareeg.

Inkastoo kuwa raba inay shiidaan sida Carmalada Madow Tani waxay ku samayn kartaa raaxada gurigooda, degganeyaasha iyo martida YOTELPAD Miami, waxay dhowaan yeelan doonaan meel iyaga u gaar ah si ay u soo gudbiyaan superhero-gudaha-Marvel. "Waxay noqon doontaa mashruucii ugu horreeyay ee hoteel," ayuu yiri Johnson oo ka tirsan Homage space. "Mashruucu waa kala badh deggenaansho, badh huteel. Waxaan u qaabaynay qolka jimicsiga ee martida hudheelka iyo milkiilayaasha guryaha, kuwaas oo galaangalka u leh hudheelka. Waxaan rabnaa wax kasta oo ku habboon adiga, si aad awood ugu yeelatid inaad taas ku sameyso goobta jimicsiga."

Meesha lafteeda waxaa ka mid noqon doona mashiinada tababarka wadnaha iyo fayoqabka, qaybta miisaanka bilaashka ah, iyo baaskiilada Peloton. "Haddii [martidu] ay rabaan inay na raacaan ama saameynaha ay jecel yihiin ee Instagram ama tababarahooda u soo dira barnaamijyada socodka, waxaan rabnaa inaan helno dhammaan waxa laga heli karo goobta jimicsiga," ayuu yiri Johnson. Run ahaantii, tababarka sida superhero -ka waligiis ma eegin - ama kama dhawaajin - sida madadaalo badan.

Dib u eegis loogu talagalay