Ingabe uyaphupha ngokuba nemilenze efanayo noJulia Roberts noma izandla ezifana noJennifer Aniston? Khona-ke lesi sihloko senu! Sinqume ukukwabelana nawe izimfihlo eziyinhloko zezinhlelo zokuqeqesha ezivela kumqeqeshi womuntu siqu we-Hollywood uKorea Koehler, futhi ukukunikeza uhlelo olujabulisayo nolunempumelelo, ngenxa yokuthi uzokwazi ukwakha isibalo esihle kakhulu ezinyangeni ezimbalwa nje!
Ubuhle be-Hollywood
Umlingisi odumile uJulia Roberts wajoyina lolu hlelo olukhethekile, olwenziwe nguK KatieKeler, ngesikhathi ayelungiselela ukudlala ifilimu kaJoe Roth "Izilwane zaseMelika." Ngenxa yesimiso sakhe esimatasa kakhulu, ubuhle, njengokungathi wayengafuni, akatholanga isikhathi sokuqeqesha esimisweni sakhe esimatasa. Inkinga yonke kaRoberts yayinjengesimo semilenze yakhe: ngenxa yokufaniswa kwemisipha, kwakudingekile "ukulinganisela" ukukhululeka kwabo. Kakade izinyanga ezimbili kamuva, umdlali wezandla ngomdlandla omkhulu wamemezela ukuthi "uqinisile kakhulu imisipha yakhe futhi manje ubukeka kahle - ngakho wajabula kakhulu ngaloluhlelo.
Phindela inkanyezi
- Njengoba usuqhubekele phambili ngonyawo lwesokunxele, kubalulekile ukuthatha i-pozu-la "knight kneeling". Sithatha ukuphefumula okujulile futhi kuphela ekuphumuleni kwethu siqondisa. Sibuyela esimweni sokuqala (ngokuhleleka okulandelanayo). Phinda ukuvivinya okufanayo ne-right-hander. Senza cishe ukuhlasela okuyisishiyagalombili phambili-emuva, ngemilenze ehlukile.
- Kubalulekile ukubeka eceleni kwesokunxele. Ngalesi sikhathi, imilenze kufanele iqondiswe ngqo. Ngaphandle kwesiqu ulula umlenze wesokudla. Kudingekile ukukhetha isilwane, ukuphefumula nokuphakamisa izinyathelo zakho ngalesi sikhathi ngomzimba wakho oqondile. Ngokuqinile sihlukumeza kanyekanye imisipha ye-press, izintambo, kanye nezintambo. Sibalelwa ku-5, ngesikhathi esisodwa sizama ukugcina isikhundla esamukelekile, sizitholela. Phinda lo msebenzi ngokuphindwe kathathu, bese uphendukela ngakwesokudla.
- Siyaqhubeka, izandla kulo mzuzwana kufanele ziboshwe ngemuva kweminyango yethu, zigobe, zikhuthaze futhi zizame ukwenza okuningi ngangokunokwenzeka, ukufika ngokushesha ku-dvenogi. Ngendlela, amadolo kufanele aphethwe. Kuzodingeka sikhumbule ngesikhathi sokufika kwethu futhi ngesikhathi esizayo ngokuqinisekile sizozama ukuthuthukisa umphumela. Phinda lo msebenzi kathathu. Ezikhathini zanamuhla, inani lokuphindaphinda linconywa ukuba lilethwe kwinombolo eyisishiyagalombili.
Ngaphezulu kwebhande
Ngaphambi kokudubula uchungechunge oluthandwa kakhulu lwe-TV ethi "Abangane", umlingisi uJennifer Aniston usanda kuqeda izifundo zakhe eyunivesithi. Intombazane ngaleso sikhathi yayiqiniseka ngokuphelele ukuthi ayihambisani nemigodi yobuhle esungulwe eHollywood. Yiqiniso, u-Aniston wayenomqeqeshi omuhle wezemidlalo, kodwa ukuqeqeshwa okuqhubekayo nokuzikhohlisa kwakubangela ukubola okukhulu. Ngokuyinhloko ngomdlali wezobuqalo uKathy Koehler, lolu hlelo lwaqalwa, oluhlanganisa zonke izinhlobo zokuzivocavoca okulula, ngenxa yokuthi uJen akazange akwazi ukuthola izandla kuphela, kodwa futhi nesifuba sokwemvelo.
Thatha ama-dumbbells
- Sithembele emgqeni wethu wesobunxele esihlalweni, futhi ngakwesobunxele emhlane. Ngesandla sokunene sithatha isidumbu, siphume ingalo nayo, bese siyithuthela esimweni esinjalo sokuthi siyifana nephansi. Kuleli qophelo, kubalulekile ukuqapha ukuphefumula kwakho nokugcina umgogodla ngokuqondile ngangokunokwenzeka. Siphindaphinda ukuhamba ngenani lezikhathi eziyishumi. Sibuyela esimweni sokuqala futhi sishintsha isandla sethu, senza izindlela eziyishumi futhi.
- Hlala phansi esihlalweni, emaphethelweni esihlalo kanye nombhede wezandla, iminwe kufanele iqondiswe phansi. Sizisiza ngezandla zethu, kancane kancane siqhubekela phambili ezinyaweni zethu, ukuze ekugcineni izintambo zethu zizovela ngaphambi kwesihlalo. Amadolo ethu aphethwe ngama-degree angama-90 degrees. Uma siphefumula, sibuyela esimweni sokuqala.
- Sithatha ama-dumbbells alula futhi sikhulise amadolo aphezulu ngangokunokwenzeka. Sithula izingalo eceleni kwesiqu, ingemuva kufanele iqondiswe futhi isisu sisondele. Ezingxenyeni, sifuba izandla zethu futhi siphefumula, siphakamisa izimbongolo ngaphambi kokuba sizame ezingeni lamahlombe. Manje singabuyela esimweni sokuqala futhi siphumelele. Ukuzivocavoca, njengokungenani, kufanele kuphindwe izikhathi eziyishumi.
Okukhethwa kukho okwedlulele
Ngesikhathi umsebenzi wokuqopha ifilimu ethi "Izingelosi zikaCharlie" uqhubeka, inkanyezi yaseHollywood uDrew Barrymore yayibambe iqhaza ngokujulile nomqeqeshi wakhe wezobuciko. Kodwa ukuze akhulise okwedlulele, wayedinga umeluleki womuntu siqu, obengathola amandla afanelekile ekuhambeni kwemisebenzi evamile. UDruhvratilsya nalesi sicelo kuKathy Koehler futhi wajabula ngokulungiselela uhlelo lwakhe, okuyinto uma kuqhathaniswa kufanelekile ekamu lempi. Lolu hlelo lwaluhlanganisa nokuzivocavoca kwe-cardio yokwanda okukhulu okuhlangene nomshini wokusebenza ngamandla. Kusukela kuloluhlelo, uDrew Barrymore wayegcwele ngokuzulazula!
Phuma uye emgodini we-parade!
- Sifinyelela esimweni esifanele: izingalo zihanjiswe emzimbeni, emuva kuqondile, imilenze ihlangene. Ngemva kokukhipha, sidinga ukugxuma phezulu futhi sisakaze imilenze ebubanzi behlombe. Ngokuqondene nezandla, kufanele kuqala zihlanjululwe ohlangothini, bese ziphakanyiswa. Futhi, gxuma ukubuyela esimweni sokuqala. Phinda lo msebenzi izikhathi ezingamashumi amabili.
- Salala phansi, siphakamise imilenze yethu, bese sigoba amabunzi abo. Kuleli phuzu, izandla kufanele zibe ngemuva kwekhanda. Kubalulekile ukulandela isiqondiso sesikhumba sakho - akufanele siphonswe esifubeni. Uma uphefumula, kuyadingeka ukuba ususe i-scapula kusukela phansi, futhi uxhumane ne-elbow kwesokunxele negama layo lesokudla. Ikhulile, singabuyela esimweni sokuqala. Sishintsha unyawo futhi siphinde senze lokhu izikhathi eziyisishiyagalombili.
- Salala phansi ebhola elikhulu. Amandla kufanele abe phansi.Siqala "ukuhamba" ngezandla zethu phambili ukuze amadolo ethu aphakathi nendawo yebhola, futhi umzimba ovela ekhanda kanye nasezinyaweni wawusezingeni elifanayo. Siphakamisa izinyathelo lapho siphumelela umoya, sizama, ukuthi kithi kwakhiwa incwadi ethi "L". Asiphuthumeli esimweni sokuqala. Phinda lo msebenzi izikhathi ezinhlanu. Ngokuhamba kwesikhathi, inani lezinombolo kumele likhuphuke libe izikhathi eziyishumi nanhlanu. Uma kuphakama ubunzima, kuvunyelwe ukuguqa ngamadolo ekuqaleni komlenze.
Yilokho izinhlelo zokuzikhandla ezifana nazo, ezenziwe ngumqeqeshi waseHollywood waseHollywood uKathy Koehler. Ngenxa yalezi zinhlelo, abadumile abaningi abazange bakwazi ukufeza umphumela oyifunayo ngesikhathi esithile, ukuthuthukisa amafomu abo, kodwa futhi bathola injabulo yangempela ngesikhathi samakilasi. Ngemuva kwalokho, njengoba uKöhler ngokwakhe ethi: "Ukufaneleka kumele kube injabulo, ngaphandle kwalokho ngeke ulinde imiphumela emihle kuyo!".