How To Train to Get Body Like Jessica Biel如何培養獲取的機構，像傑西卡貝爾

I first knew Jessica Biel from her role as the vampire slayer (Abigail Whistler) in我第一次知道傑西卡貝爾從她的角色，作為巴菲（阿比蓋爾惠斯勒）在 Blade Trinity 刀片三一 in year 2004.在2004年。 Under personal trainer's guidance, Jessica has made great transformation for the movie – slim thighs, firm butt and toned arms without losing her femininity .在私人教練的指導下，傑西卡已經取得了很大轉變為電影- 苗條的大腿，臀部及柔和堅定的武器 ， 而不會失去她的女性美 。 After watching her year 2007 movie看完電影，她2007年 I Now Pronounce You Chuck and Larry 我現在盛大的拉里 , 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 .我留下深刻的印象更被她低調沙漏型身材，並聲稱她是一個偉大的榜樣 ， 為婦女誰想要得到的形狀 。

After doing research from different sources, I have summarized her fitness approach, workout regimen and diet plan in this article.從事研究工作後，從不同的來源，本人總結了她的健身方法，鍛煉計劃和飲食計劃這篇文章。

Jessica Biel's Fitness Approach 傑西卡貝爾的健身方法

• Persistency Persistence – Jessica Biel exercises for an hour each session and 6 sessions a week. 持久性 持久性 -傑西卡貝爾練習一個小時，每次會議和6節一個星期。 In a week, she has three-day cardio regimen and spends three alternate days focusing on muscle development and toning.再過一個星期，她為期三天的心療法和替代花費3天的重點放在肌肉的發展和色調。
• Various Exercises - 各種演習 -
  • In addition working out in gym, Jessica does outdoor activities.除了在健身房工作，傑西卡沒有戶外活動。 She has been seen wrapping a rubber exercise band around both ankles and takes lateral steps.她已經看到包裝帶橡皮行使既腳踝，左右側採取的步驟。
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  • She also does sprint on the track .她還沒有在賽道上衝刺 。 Not forget to mention martial arts and kickboxing.不要忘記提及武術和跆拳道。
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• Opt For Compound Exercises – Jessica Biel does full body movement exercises. 選擇複合練習 -傑西卡貝爾沒有全身的運動練習。 She trains with medicine ball.她列車與藥物球。 For example, she does a lunge with twists while she is holding the ball.例如，她做了弓步與曲折，而她是持球。
• Eat Enough – Contrary to belief, she does not cut down her diet. 吃夠了 -相反的信念，她並沒有減少她的飲食。 Instead of junk food, she eats organic and natural food.而不是垃圾食品，她吃有機和天然食品。
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Jessica Biel's Workout Regimen 傑西卡貝爾的鍛煉計劃

1. Warm Up - She does five-minute of warm-up on the treadmill, followed by three to five minutes of light stretching. 熱身 -她不五分鐘的熱身跑步機，其次是三至五分鐘光伸展。 One of her favorite warm-ups was the walking lunge .其中她最喜歡的熱身賽是走弓步 。 This stretches the larger leg and glute muscles.這綿延的大腿部和臀部訓練器肌肉。 With feet together, lunge first with right leg.隨著站起來，弓步首先右腿。 Bring left foot alongside right.把左腳的同時權利。 Lunge with left.左弓步。 Do 8 to 10 repetitions per leg.做8至10每腿重複。
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2. Cardiovascular exercise – First, she jogs for half a mile to warm up. 心血管運動 -首先，她每天慢跑半英里升溫。 After that, she does her intervals with 6 sprints.在此之後，她是她每隔6衝刺。 She rests about a minute between each sprint.她休息約一分鐘的每一個衝刺。 She sprint for:她衝刺：
   • 2 sets of 200 meter sprints 2套200米短跑
   • 2 sets of 150 meter sprints 2套150米短跑
   • 2 sets of 100 meter sprints 2套100米短跑

   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.我相信原因傑西卡沒有這種高強度的衝刺時間間隔是為了防止她的身體去適應她的正常心血管做了穩態在健身房。 By doing so, she burn more body fat.這樣，她燃燒更多的脂肪。
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3. Plyometrics training – Plyometrics training is specialized, high intensity training techniques used to develop athletic power (strength and speed). 彈簧式反彈練習培訓 -彈簧式反彈練習培訓專業，強度高，培訓技術用於發展體育的權力（力量和速度）。
   • Jessica Biel jumps from the bottom step of a flight of at least 20 stairs with 3 flights in total.傑西卡貝爾從底部跳躍一步飛行至少20樓梯有3個航班。 When she first started, she complained that the exercise was too tough as her leg muscles were sore a day after.當她剛開始，她抱怨說，這次演習是太惡劣，因為她的腿部肌肉疼痛一天後。

     

   • Another plyometric exercise she has done was the jumping squats .另一種增強式運動，她是做蹲跳 。 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.比爾會蹲在地上平衡板，使用爆裂權力跨越到空氣中，然後回土地板上，繼續蹲的位置。 She did 12 repetitions of this demanding move.她12重複這一要求提出動議。 According to her trainer, she hates this, but she also loves it. This exercise tightened up her legs and core muscles .據她的教練，她恨這一點，但她也愛它。 這項工作加強了她的腿和核心肌肉 。
4. Weight Training 重量訓練
   • Her weight workout that changed from week to week .她的體重， 改變鍛煉每星期所 。 Sometimes, she isolates a body part, such as her shoulders.有時，她身體的一部分分離出的，如她的肩上。 Other times, Biel focuses on opposing body parts, such as chest and back, biceps and triceps, or quadriceps and hamstrings.其他時候，比爾側重於反對身體部位，如胸部和背部，二頭肌和三頭肌，股四頭肌和膕繩或。
   • She also trains with her body weight on squat, pull up and push up.她還列車與她的體重就蹲，拉，推高。
   • Biel also uses light weights but more repetitions .比爾也使用重量輕 ， 但更重複 。 In fact, her trainer admitted that it was more like a cardio workout.事實上，她的教練承認，它更像是一種有氧鍛煉。 I believe that fat burning is still the key reason for her to train like this.我相信，燃燒脂肪仍然是關鍵的原因，她這樣的訓練。
5. For the Abs – Jessica Biel did not enjoy leg raises , but her trainer still got her to do so. 為ABS -傑西卡貝爾腿沒有得到提高 ，但她的教練還讓她這樣做。 She also did Russian Twist (I shall write about this great abs in my future post).她也沒有俄羅斯扭 （我寫的這個偉大的絕對值在今後的職位）。 Last but not least, she did crunches too.最後但並非最不重要，她緊縮了。

Jessica Biel's workout photos taken by paparazzi:傑西卡貝爾的訓練狗仔隊拍攝的：

Jessica Biel's Sample Diet: 傑西卡貝爾的樣品飲食：

• 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) 早餐：1杯燕麥與極少數的漿果或燕麥粒蘋果，肉桂，以及側面的蛋白質（通常是一個有三個雞蛋炒雞蛋清）
• Snack: 1 slice whole wheat toast with almond butter and sliced bananas on top. 小吃：1片全麥麵包與黃油和杏仁片香蕉在最前面。
• 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 午餐：維生素豐富的沙拉（菠菜，蘆筍，花椰菜）穿上檸檬和一茶匙的橄欖油和香醋加5-6克的雞
• Snack: A banana or apple or strawberries or soy-based protein drinks made with nonfat milk or protein bars or a dozen unsalted almonds. 點心：一個蘋果或香蕉或草莓或大豆的蛋白飲料作出脫脂牛奶或蛋白質的酒吧或12個無鹽杏仁。
• Dinner: 6oz. 晚餐：6盎司 of fish, plate full of veggies, 1/2 cup of low-glycemic basmati rice.魚，板充滿了蔬菜，1 / 2杯，低血糖巴斯馬蒂大米。 A couple of pieces of dark chocolate.一對夫婦的件黑巧克力。

She always goes for non-processed food.她總是去非加工食品。 She eats complex carbs at the beginning of the day and tapers off.吃複合碳水化合物，她在一天的開始和逐漸減少。

Although Biel was in good shape to begin with, she lost 10 pounds and reduced her body fat by 10 percent before shooting雖然比爾是在良好的狀態開始，她失去了10磅，她的身體脂肪減少了百分之十，然後開槍 Blade Trinity 刀片三一 . 。 What amaze me even more when I read that she does not have a scale at home.什麼給我帶來驚喜，更當我看到她沒有在家的規模。 In other words, she does not care much about her weight .換句話說， 她沒有在意自己的體重 。

Justin Timberlake must have been impressed with Jessica Biel's workout too.賈斯汀必須留下很深的印象傑西卡貝爾的訓練了。

Celebrity like Jessica Biel has the luxury or getting a full time personal trainer at her side.名人像傑西卡貝爾有奢侈品，還是得到一個全職私人教練在她身邊。 However, the trainer would not get on the machine and work out for her.不過，教練不會讓機器上，並制訂了她。 She is the one who made the commitment for the change.她是一個誰所作的承諾的變化。 She is the one who choose and eat what is on the plate.她是一個誰選擇，想吃什麼碟子上的。 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.”當她對採訪她的轉變背後的秘密，她說：“沒有藥，沒有食物，也沒有神奇的飲料。”

I believe what she is trying to say, “It is hard work and hard work”. 我相信她是不是說，“這是努力和辛勤工作”。

You may want to您可能需要 check out another success story – Ryan Reynolds 檢查出另一個成功的故事-賴恩雷諾士 who acted along side Jessical Biel in Blade Trinity .誰擔任比爾的側面Jessical 刀片三位一體 。 Rumor is saying that Kate Beckinsale (star in傳聞是說，凱特貝金賽爾（星級 Underworld 黑社會 and和 Serendipity 意外發現 ) is using Jessica Biel's workout plan too. ）使用傑西卡貝爾的訓練計劃了。 No surprise since Kate's personal trainer is one of Jessica Biel's personal trainers, Jason Walsh too.並不奇怪，因為凱特的私人教練是一種傑西卡貝爾的私人教練，賈森沃爾什了。

Check out the training video of Jessica Biel in her preparation for Blade Trinity.退房的培訓視頻傑西卡貝爾在她準備刀片三位一體。 Look at her ripped body in the clip:看她身體ripped在剪輯：
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Category: 分類： Motivation 動機 Email This Post 通過電子郵件發送此帖

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