Whether she's shooting arrows, climbing trees, or fighting to survive in the arena, Jennifer Lawrence pretty much kicks butt as The Hunger Games's Katniss Everdeen. But haven't you ever wondered exactly how she prepares to play YA's ultimate heroine? After all, it's gotta be more than just movie magic.
Enter Dr. Joe Horrigan, a chiropractic sports medicine doctor who trains Hollywood's elite. He specializes in helping actors avoid injury while getting in fighting shape for their blockbuster films. Basically, he's a really big deal and has worked with a slew of actors on films such as Charlie's Angels II, Spiderman 2, The Lovely Bones, and (of course) The Hunger Games.
When Jennifer needed to get in shape quickly for her role as Katniss Everdeen, Dr. Horrigan answered the call. And he trained her hard with sprints, stationary bike rides, archery lessons, and rock and tree climbing with the stunt crew. And even though most of us won't need to shoot a bow anytime soon, there are a few things you can learn from this "Hunger Games Workout" to up your fitness game. The best part? All you need is 20 minutes a day and the willingness to work hard. Celebrity trainer Dr. Horrigan was kind enough to give us all the details.
** Get your cardio on:** If you want to get in Katniss shape, you need to get your blood pumping. When it comes to fitness, cardio is the foundation: It improves your stamina, endurance, and overall health. According to Dr. Horrigan, "running, cycling (road, mountain, classes, or simply a regular stationary bike), or various aerobic classes such as dance classes and hiking" will all do the trick. (Jen's go-to was skipping. Yes, even skipping counts.)
Aim for 20 minutes of high intensity cardio following a 5 to 10 minute warmup. "This can be a very hard stationary bike ride, runs up a hill, etc.," Dr. Horrigan suggests.
** Build that muscle:** If you want to survive the arena (or just throw a good Katniss punch), you're going to need some muscle to back you up. Enter strength training, your new fitness BFF. Strength training builds muscle, and the more muscle you have, the more calories you burn, even while you're sitting on the couch watching Pretty Little Liars. How cool is that?
Getting Katniss-ready required lots of strength training that you can easily do with high intensity circuit work. If you're unfamiliar with circuit training, the idea is to do each ercise for 30 seconds (or 10 to 15 reps) and then move on to another. Think musical chairs...but with ercise!
So what muscle building moves should you start with? "Bodyweight squats, push-ups and sit-ups all performed in a circuit. You could also add jumping rope," he says. "If you can do any of these ercises for 20 minutes at high intensity, you will see results."
** Try yoga on an off day:** Jen used yoga to stretch her body and improve her flexibility. It was also her ercise go-to on less intense days when her muscles needed to relax and rejuvenate. "We did a very low intensity workout with very low volume to let her body recover once or twice a week," Dr. Horrigan says. Jen's yoga routine consisted of sun salutes, reverse warriors, chair poses, planks, and tree poses.
** Stay consistent and mix it up:** If you want to see results, the key is consistency. If you're working at a high intensity a few times a week, your body will definitely improve. A good rule of thumb so you don't get bored is to change things up. One day do cardio, the next do strength training. The day after that, do a mix of both, and then the next day throw some yoga in there. Changing up your routine will help fight boredom and will also keep your body from plateauing.
** Think like Jen:** If you ever have a day when working out sounds awful, try to channel J. Law. "Jennifer was an utmost professional," Dr. Horrigan says. "She was never late. She never missed a workout. She never complained. She did everything that was asked of her and she usually did so with a smile." Now that's something to strive for, in life and in ercise!
Original article and pictures take www.teenvogue.com site
Комментариев нет:
Отправить комментарий