How To Train to Get Body Like Jessica Biel Hvordan man træner for at få kroppen som Jessica Biel

I first knew Jessica Biel from her role as the vampire slayer (Abigail Whistler) in I første vidste Jessica Biel fra hendes rolle som the Vampire Slayer (Abigail Whistler) i Blade Trinity Blade Trinity in year 2004. i år 2004. Under personal trainer's guidance, Jessica has made great transformation for the movie – slim thighs, firm butt and toned arms without losing her femininity . Under personlig træner's vejledning, har Jessica gjort en stor forandring for filmen - slanke lår, fast røv og tonet våben uden at miste sin kvindelighed. After watching her year 2007 movie Efter at have set hende år 2007 movie I Now Pronounce You Chuck and Larry I Now Pronounce You Chuck og Larry , I am impressed even more by her toned hourglass figure and would claim that she is a great role model for woman who wants to get in shape . Jeg er imponeret endnu mere af hendes tonet timeglas figur og vil hævde, at hun er en fantastisk rollemodel for kvinder, der ønsker at komme i form.

After doing research from different sources, I have summarized her fitness approach, workout regimen and diet plan in this article. Når du har gjort forskning fra forskellige kilder, har jeg opsummeret hendes egnethed tilgang, workout regime og kost planen i denne artikel.

Jessica Biel's Fitness Approach Jessica Biel's Fitness metode

• Persistency Persistence – Jessica Biel exercises for an hour each session and 6 sessions a week. Persistens Persistens - Jessica Biel øvelser for en time hver session og 6 gange om ugen. In a week, she has three-day cardio regimen and spends three alternate days focusing on muscle development and toning. I en uge, har hun tre-dages cardio-regime og tilbringer tre suppleanter dag med fokus på muskel-udvikling og toning.
• Various Exercises - Forskellige øvelser --
  • In addition working out in gym, Jessica does outdoor activities. Ud over at træne i motionscenter, Jessica gør udendørs aktiviteter. She has been seen wrapping a rubber exercise band around both ankles and takes lateral steps. Hun har været set indpakningen en gummi øvelse bånd omkring begge ankler og tager lateral trin.
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  • She also does sprint on the track . Hun kan heller sprint på banen. Not forget to mention martial arts and kickboxing. Ikke glemme at nævne kampsport og kickboksning.
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• Opt For Compound Exercises – Jessica Biel does full body movement exercises. Opt for sammensatte Øvelser - Jessica Biel er fuld kropsbevægelse øvelser. She trains with medicine ball. Hun tog med medicin bold. For example, she does a lunge with twists while she is holding the ball. For eksempel har hun en lunge med snoninger, mens hun er i besiddelse af bolden.
• Eat Enough – Contrary to belief, she does not cut down her diet. Spiser nok - I modsætning til tro, hun ikke skære ned hendes kost. Instead of junk food, she eats organic and natural food. I stedet for junk food, spiser hun økologiske og naturlige fødevarer.
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Jessica Biel's Workout Regimen Jessica Biel's Workout regime

1. Warm Up - She does five-minute of warm-up on the treadmill, followed by three to five minutes of light stretching. Warm Up - Hun er fem minutter af varme op på løbebånd, efterfulgt af tre til fem minutter af lys stretching. One of her favorite warm-ups was the walking lunge . En af hendes foretrukne varme-ups var gå-lunge. This stretches the larger leg and glute muscles. Dette strækker de større ben og glute muskler. With feet together, lunge first with right leg. Med fødderne sammen, lunge først med højre ben. Bring left foot alongside right. Bring venstre fod ved siden af højre. Lunge with left. Lunge med venstre. Do 8 to 10 repetitions per leg. Må 8 til 10 gentagelser pr ben.
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2. Cardiovascular exercise – First, she jogs for half a mile to warm up. Hjerte-kar-øvelse - For det første, hun løbe-for en halv mil for at varme op. After that, she does her intervals with 6 sprints. Efter dette, går hun sin intervaller med 6 spurterne. She rests about a minute between each sprint. Hun ligger omkring et minut mellem hver sprint. She sprint for: Hun sprint for:
   • 2 sets of 200 meter sprints 2 sæt af 200 meter sprints
   • 2 sets of 150 meter sprints 2 sæt af 150 meter sprints
   • 2 sets of 100 meter sprints 2 sæt af 100 meter sprints

   I believe the reason Jessica does this high intensity interval sprint is to prevent her body to get used to her normal cardiovascular done in steady state in the gym. Jeg tror grunden Jessica betyder dette høj intensitet interval sprint er at forhindre hendes krop til at vænne sig til sin normale hjerte-kar-gjort i steady state i gymnastiksalen. By doing so, she burn more body fat. Ved at gøre dette, brænder hun mere kropsfedt.
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3. Plyometrics training – Plyometrics training is specialized, high intensity training techniques used to develop athletic power (strength and speed). Plyometrics uddannelse - Plyometrics uddannelse er specialiseret, høj intensitet træning teknikker, der anvendes til at udvikle atletiske power (styrke og hastighed).
   • Jessica Biel jumps from the bottom step of a flight of at least 20 stairs with 3 flights in total. Jessica Biel hopper fra det nederste trin af en flyvning på mindst 20 trapper med 3 flyvninger i alt. When she first started, she complained that the exercise was too tough as her leg muscles were sore a day after. Da hun første gang, hun klagede over, at øvelse var for hård, da hendes ben muskler var ømme dagen efter.

     

   • Another plyometric exercise she has done was the jumping squats . Anden plyometric øvelse, hun har gjort, var det sprang squats. Biel would squat on a balance board, use a burst of power to leap into the air, then land back on the board and continue the squat position. Biel vil squat på en balance bord, brug et anfald af magt til at springe i luften, så jord tilbage om bord, og fortsætte squat position. She did 12 repetitions of this demanding move. Hun var 12 gentagelser af dette krævende flytte. According to her trainer, she hates this, but she also loves it. This exercise tightened up her legs and core muscles . Ifølge hendes træner, hader hun det, men hun elsker også det. Denne øvelse strammet op hendes ben og centrale muskler.
4. Weight Training Vægttræning
   • Her weight workout that changed from week to week . Hendes vægt workout, at skiftet fra uge til uge. Sometimes, she isolates a body part, such as her shoulders. Nogle gange, hun isolerer en kropsdel, såsom hendes skuldre. Other times, Biel focuses on opposing body parts, such as chest and back, biceps and triceps, or quadriceps and hamstrings. Andre gange, Biel fokuserer på modsatte kropsdele, såsom bryst og ryg, biceps og triceps, eller quadriceps og hamstrings.
   • She also trains with her body weight on squat, pull up and push up. Hun tog med sin kropsvægt på squat, træk op og push up.
   • Biel also uses light weights but more repetitions . Biel bruger også lette vægte, men flere gentagelser. In fact, her trainer admitted that it was more like a cardio workout. Faktisk indrømmede hendes træner, at det var mere som en cardio-træning. I believe that fat burning is still the key reason for her to train like this. Jeg tror, at fedtforbrænding er stadig den vigtigste grund til, at hun tog på denne måde.
5. For the Abs – Jessica Biel did not enjoy leg raises , but her trainer still got her to do so. For Abs - Jessica Biel ikke nyde ben hæver, men hendes træner stadig fik hende til at gøre det. She also did Russian Twist (I shall write about this great abs in my future post). Hun gjorde også russiske Twist (jeg skal skrive om denne store abs i mine fremtidige indlæg). Last but not least, she did crunches too. Sidst men ikke mindst, hun gjorde knase også.

Jessica Biel's workout photos taken by paparazzi: Jessica Biel's træning billeder taget af paparazzi:

Jessica Biel's Sample Diet: Jessica Biel har Sample Kost:

• Breakfast: 1 cup of oatmeal with handful of berries or oatmeal with diced apple and cinnamon, and a side of protein (typically one egg scrambled with three egg whites) Morgenmad: 1 kop havregryn med håndfuld bær eller havregryn med hakkede æble og kanel, og en side af protein (typisk ét æg røræg med tre æggehvider)
• Snack: 1 slice whole wheat toast with almond butter and sliced bananas on top. Snack: 1 skive hele hvede toast med mandel smør og skåret bananer på toppen.
• Lunch: Vitamin-rich salad (spinach, asparagus, broccoli) dressed with lemon and a teaspoon of olive oil or vinaigrette plus with 5-6 oz of chicken Frokost: Vitamin-rig salat (spinat, asparges, broccoli) klædt med citron og en teskefuld olivenolie eller vinaigrette plus med 5-6 ounce af kylling
• Snack: A banana or apple or strawberries or soy-based protein drinks made with nonfat milk or protein bars or a dozen unsalted almonds. Snack: en banan eller æble eller jordbær eller soja-baseret protein drikke lavet med nonfat mælk eller protein barer eller et dusin usaltet mandler.
• Dinner: 6oz. Dinner: 6 ounce of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice. af fisk, plade fuld af grøntsagerne, 1 / 2 kop med lavt glykæmisk basmati-ris. A couple of pieces of dark chocolate. Et par stykker af mørk chokolade.

She always goes for non-processed food. Hun går altid for ikke-forarbejdede fødevarer. She eats complex carbs at the beginning of the day and tapers off. Hun spiser komplekse kulhydrater i starten af dagen og tilspidses.

Although Biel was in good shape to begin with, she lost 10 pounds and reduced her body fat by 10 percent before shooting Selv Biel var i god form til at begynde med, hun tabte 10 pounds og reduceret hendes kropsfedt med 10 procent inden optagelse Blade Trinity Blade Trinity . . What amaze me even more when I read that she does not have a scale at home. Hvad forbavse mig endnu mere, når jeg læser, at hun ikke har en skala derhjemme. In other words, she does not care much about her weight . Med andre ord, er hun ikke meget om hendes vægt.

Justin Timberlake must have been impressed with Jessica Biel's workout too. Justin Timberlake må have været imponeret med Jessica Biel's træning også.

Celebrity like Jessica Biel has the luxury or getting a full time personal trainer at her side. Celebrity gerne Jessica Biel har den luksus, eller få en fuldtids personlig træner ved sin side. However, the trainer would not get on the machine and work out for her. Dog vil træneren ikke komme på maskinen og arbejde ud for hende. She is the one who made the commitment for the change. Hun er den, der gav tilsagn om ændringen. She is the one who choose and eat what is on the plate. Hun er den, der vælger og spise, hvad der er på tallerkenen. When she was interviewed for the secret behind her transformation, she said, “There's no pill, there's no diet, there's no magic drink.” Da hun blev interviewet til hemmeligheden bag hendes forandring, sagde hun, "Der er ingen pille, er der ingen diæt, er der ingen magiske drikke."

I believe what she is trying to say, “It is hard work and hard work”. Jeg mener, hvad hun prøver at sige: "Det er hårdt arbejde og hårdt arbejde".

You may want to Du ønsker måske at check out another success story – Ryan Reynolds tjek endnu en succeshistorie - Ryan Reynolds who acted along side Jessical Biel in Blade Trinity . der handlede langs siden Jessical Biel i Blade Trinity. Rumor is saying that Kate Beckinsale (star in Rygtet siger, at Kate Beckinsale (stjerne i Underworld Underworld and og Serendipity Serendipity ) is using Jessica Biel's workout plan too. ) Bruger Jessica Biel's workout plan også. No surprise since Kate's personal trainer is one of Jessica Biel's personal trainers, Jason Walsh too. Nogen overraskelse, da Kate's personlige træner er en af Jessica Biel personlige trænere, Jason Walsh også.

Check out the training video of Jessica Biel in her preparation for Blade Trinity. Check out uddannelse video af Jessica Biel i sin forberedelse til Blade Trinity. Look at her ripped body in the clip: Kig på hendes revet organ i klippet:
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