How To Build a Female Boxer Body Like Hilary Swank? Cara Buat Wanita Boxer Body Like Hilary Swank?

“If there is magic in boxing, it will be the magic of fighting battles beyond endurance, beyond cracked ribs, ruptured kidneys and detached retinas. "Jika ada sihir dalam tinju, maka akan keajaiban dari perang melawan melebihi daya tahan, di luar retak ribs, ruptured ginjal dan mengelopak retinas. It is the magic of risking everything for a dream that nobody sees but you.” It is the magic dari segala risiko untuk sebuah mimpi yang tak melihat namun Anda. "

This is the famous quote I remember after watching the 2004 Academy Award winning film, Ini adalah kutipan terkenal saya ingat setelah menonton 2004 Academy Award winning film, Million Dollar Baby Million Dollar Baby . . It is a great movie, no doubt. It is a great movie, no doubt. But, I am not asking you to train until you have to crack your ribs or break your kidney. Tapi, saya tidak meminta Anda untuk melatih sampai Anda harus crack Anda ribs atau merusak ginjal anda. Let's look at how Hilary Swank has trained to get the body she wanted in order to play the role of Maggie Fitzgerald, the female boxer in the movie. Mari kita melihat bagaimana Hilary Swank telah dilatih untuk mendapatkan tubuh dia ingin untuk memainkan peran Maggie Fitzgerald, perempuan boxer in the movie.

In order to take the role of a boxer, Hilary Swank not only has to learn boxing, but also build her body like someone who has spent her whole life training. Dalam rangka untuk mengambil peran yang boxer, Hilary Swank tidak hanya harus belajar tinju, tetapi juga membangun tubuhnya seperti seseorang yang telah menghabiskan seluruh hidup dia pelatihan. She had about 90 days to do it under her personal trainer, Grant Roberts. Ia sekitar 90 hari untuk melakukannya di bawah dia pelatih pribadi, Grant Roberts. By the time the cameras began rolling, Hilary Swank has made significant transformation by gaining about 19 pounds of muscle (reaching the weight of 129 pounds from 110 pounds) on her 5′ 7.5″ light frame . Pada saat kamera mulai rolling, Hilary Swank telah dibuat oleh transformasi signifikan tentang mendapatkan £ 19 dari otot (mencapai berat 129 pounds dari £ 110) di dia 5 '7,5 "terang bingkai. Let's check out how she has achieved those goals with her gym workout and diet plan. Mari kita lihat bagaimana dia telah mencapai tujuan mereka dengan gym workout dan diet rencana.

Hilary Swank's Diet Plan Hilary Swank's Diet Plan

• Hilary Swank ate protein and low carbohydrates diet during the preparation of her role. She consumed about 4,000 calories a day , twice much more than an average woman would eat. Hilary Swank makan protein dan rendah karbohidrat diet selama persiapan dari peran. Dia dikonsumsi sekitar 4.000 kalori per hari, dua kali lebih banyak daripada rata-rata perempuan akan makan. While Sementara Jennifer Garner Jennifer Garner and dan Jessica Biel Jessica Biel ate less than 2,000 calories a day, Swank needed that to build more muscles with vigorous gym workouts. makan kurang dari 2.000 kalori sehari, berlagak yang diperlukan untuk membangun lebih kuat dengan otot gym workouts.
• She had to eat about 210 grams of protein daily. Dia makan sekitar 210 gram protein setiap hari. However, because body can only absorb so much protein in one meal, she was told to eat protein rich meal every 4.5 hours. Namun, karena tubuh hanya dapat menyerap begitu banyak protein dalam satu hidangan, dia diberitahu untuk makan makanan kaya protein setiap 4,5 jam. Egg white and fish were common items in her meal. She even had to wake up in the middle of the night to drink protein shake so that she could meet her caloric goals. Putih telur dan ikan yang umum item di makan. Dia bahkan harus bangun di tengah malam untuk minum protein shake sehingga ia dapat memenuhi jumlah kadar kalori tujuan dia.
• As for carbs, she took not more than 50 grams a day. Adapun carbs, ia tidak mengambil lebih dari 50 gram per hari.
• In addition to protein, she drank flax oil which contains high levels of omega-3 fatty acids. Selain protein, dia minum lenan berisi minyak yang tinggi omega-3 fatty acid. Flax seed oil provides about 1,000 calories a day, a quarter of her daily intake. Lenan menyediakan bibit minyak sekitar 1.000 kalori sehari, seperempat dari asupan setiap hari. According to her personal trainer, two reasons why he asked Swank to do so: Menurut dia pelatih pribadi, dua alasan mengapa ia berlagak untuk melakukannya:
  • As Swank ate little carbohydrates, her body would use stored fat as energy. Berlagak sebagai makan sedikit karbohidrat, tubuhnya akan disimpan menggunakan lemak sebagai energi. So, flax oil will stoke the metabolism to help burning the fat and digesting protein she has eaten. Jadi, lenan akan membuat persediaan minyak yang membantu metabolisme yang membakar lemak dan protein digesting dia dimakan. In this case, the oil has provided high quality calories for muscle building without affecting the fat burning process. Dalam hal ini, minyak telah memberikan kualitas yang tinggi kalori untuk membangun otot tanpa mempengaruhi proses pembakaran lemak. The end goal is to build muscle yet at the same time, reducing body fat percentage. Tujuan akhir adalah untuk membangun otot namun pada saat yang sama, mengurangi lemak tubuh persentase.
  • Also, because of long hours spent in boxing and working out, Swank has overtrained. Selain itu, karena panjang hari menghabiskan tinju dan bekerja di luar, berlagak telah overtrained. Her trainer mentioned that the flax oil would reduce her joint pain. Dia pelatih disebutkan bahwa lenan minyak akan mengurangi dia sakit.
• As for her menu: Dan dia menu:
  • Breakfast: protein shake blended with egg whites, oils, vitamins and minerals. Sarapan: protein shake dijus dengan putih telur, minyak, vitamin dan mineral.
  • Lunch and dinner: fish and lots of green vegetables. Makan siang dan makan malam: ikan dan banyak sayuran hijau.
  • Similar protein shakes were used as snacks throughout the day. Mirip protein getar digunakan sebagai makanan ringan sepanjang hari.

Hilary Swank's Workout Regimen Hilary Swank's Workout hidup

• Initially, Hilary thought that boxing was easy. Awalnya, Hilary berpikir bahwa tinju mudah. After trying out her first 3-minute round, she realized that it was much more difficult than seen. Setelah mencoba pertama sepanjang 3 menit, dia menyadari bahwa ia jauh lebih sulit daripada melihat. Ever since then, she put much effort to practice 2 hours daily by sparring and hitting the heavy bag as well as the speed bag. Sejak itu, ia meletakkan banyak usaha untuk praktek sehari-hari 2 jam oleh perselisihan dan memukul tas yang berat serta kecepatan tas.
• As for the weight lifting workout, her trainer focused on single body parts, upper and lower body workouts, and opposing body parts. “Lift until failure” approach was used . As for the weight lifting workout, dia pelatih difokuskan pada satu bagian tubuh, atas dan bawah tubuh workouts, dan menentang bagian tubuh. "Angkat sampai kegagalan" pendekatan yang digunakan. For instance, Swank would use 30-pounds dumbbells to do Misalnya, berlagak akan menggunakan 30-pound dumbbells untuk melakukan dumbbell bench press halter bench tekan until she was fatigued. sampai dia kecapaian. Then, she would picked up lighter dumbbells to do bench press again until fatigued. Kemudian, ia akan dijemput dumbbells ringan untuk melakukan bench tekan kembali sampai kecapaian. She continued until light weight until she felt like a ton of steel. Dia terus terang sampai berat sampai ia merasa seperti ton baja.
• Her trainer even made her push a SUV in neutral gear across the parking lot to train her legs . Dia pelatih yang membuatnya bahkan mendorong sebuah SUV netral dalam gigi di tempat parkir untuk melatih her legs.
• In order to sculpt her back muscles, Swank did Untuk mengukir dia kembali otot, yang berlagak pull-ups pull-up . . She could not complete even one on day 1. Dia bahkan tidak dapat menyelesaikan pada satu hari 1. But, by the end of 9 weeks, she could pull herself up with at least 10 repetitions. Tetapi, pada akhir tahun 9 bulan, dia bisa menarik diri dengan sedikitnya 10 repetitions.

After much hard work, Swank has gained nearly 19 pounds of lean hard muscles and solid abs. Swank said that the biggest change was not in her body, but her mind to go through that body transformation. Many times she has thought of giving up, but she fired herself up by imagining what type of boxer she wanted to look like. Setelah banyak kerja keras, berlagak telah memperoleh hampir £ 19 dari bersandar keras otot dan solid abs. Berlagak terbesar mengatakan bahwa perubahan itu tidak di tubuhnya, namun dia pikiran untuk melewati transformasi tubuh yang. Banyak kali dia memberikan pemikiran atas, namun dia sendiri fired oleh imagining jenis boxer dia ingin terlihat seperti. No doubt, mind is still a powerful tool. Tidak diragukan lagi, pemikiran masih menjadi perangkat canggih. The movie director, Clint Eastwood was so impressed when he realized that the movie posters that show Swank's back muscles needed no photographic touch up. Film sutradara, Clint Eastwood sangat terkesan ketika ia menyadari bahwa film poster yang menunjukkan kesombongan back otot tidak diperlukan memperindah foto.

After shooting Million Dollar Baby, Hilary Swank has slowed down much for her workout. Setelah penembakan Juta Dollar Baby, Hilary Swank telah diperlambat bawah workout for her. She no longer lift weight 6 days a week, no longer eating egg whites, not drinking flax oil and not waking up midnight to drink protein shakes. Dia tidak lagi angkat berat 6 hari seminggu, tidak lagi makan telur putih, tidak minum lenan dan minyak tidak tetap tengah malam untuk minum protein getar. She has lost some weight inclusive her hard gained muscles. Dia telah kehilangan beberapa berat inklusif itu sulit didapat otot. But, this change of routine does not mean that she does not like exercising. Namun, perubahan rutin ini tidak berarti bahwa dia tidak suka latihan. Nowadays, she spend time twice a week in lifting weight. Saat ini, ia menghabiskan waktu dua kali dalam satu minggu berat mengangkatnya. She also enjoys cycling and Power Pilates. Dia juga sangat menikmati bersepeda dan Power Pilates. Lately, she picks up Krav Maga, an Israeli hand-to-hand self defense technique. Akhir-akhir ini, dia picks up Krav Maga, sebuah Israel ke tangan-tangan-teknik pertahanan diri. Michelle Ryan Michelle Ryan is another actress who loves this martial art. lain adalah actress yang suka seni beladiri ini.

When I first found out her diet plan and workout routine, I would think it is not sustainable. Ketika saya pertama kali menemukan dia rencana diet dan latihan rutin, saya pikir itu tidak berkelanjutan. Setting alarm to wake up in the middle of the night to drink protein shake…it is tough. Menetapkan alarm untuk bangun di tengah malam untuk minum protein shake ... itu sangat sulit. You don't have to do that, not to that extent, but be inspired instead with her determination to reach her goals. Anda tidak perlu melakukan itu, yang tidak banyak, tetapi bukan terinspirasi dengan tekad untuk mencapai tujuan itu.

Hilary Shank when she was filming Hilary Shank ketika dia film The Next Karate Kid The Next Karate Kid in 1994. pada tahun 1994.

Hilary Swank in real life…. Hilary Swank dalam kehidupan nyata ....

Category: Kategori: Motivation Motivasi Email This Post Email ini Post

• 5 Inspirational Movies To Boost Your Motivation To Exercise 5 Inspirational Film Untuk Meningkatkan Motivasi Untuk Anda Latihan
• How To Get Six-Pack Without Working Out? Cara Dapatkan Enam-Pack Tanpa Bekerja Keluar?
• How Man Can Make His Butt Look Rounder Without Working Out? Bagaimana Manusia Dapat Membuat Nya Butt Look pengadu Tanpa Bekerja Keluar?
• Chest Workout (3) – Incline Dumbbell Press Workout dada (3) - Tekan Incline halter

Custom Search Custom Search