超フィットなハル・ベリーが毎日欠かさないことは?

14 August 2018

超フィットなハル・ベリーが毎日欠かさないことは?

フィットネスのことになると、ハル・ベリーは超真剣。

 

この数カ月間、彼女はインスタグラムに #FitnessFriday(フィットネスの金曜日)というタグをつけてワークアウトの写真を投稿し、その引き締まった体を維持するためにしていることを包み隠さず見せてきた。ほんと信じ難いスタイル。事実、ハルのトレーナーは、彼女が25歳並みにフィットだと『People』誌に語っている。

ヘルシーで若々しく、そして強くあり続けるためのハルからのアドバイスをまとめてみた。


ストレッチを忘れない

 

This #FitnessFriday is dedicated to the importance of stretching! After I work out, it’s important for me to stretch and lengthen. Fitness is not just about running, lifting and punching. For me, being athletic and super fit is also about being still, stretching and breathing. Including stretching in my fitness program helps my muscles stay long, limber, improves my mobility and range of motion and, most importantly, helps me avoid injuries. This is one of my favorite #yoga poses, the shoulder stand, that stretches my lower spine and legs. I feel 2 inches taller after this stretch! Some people use yoga poses to manage stress, increase circulation, for medication, recovery, better sleep, and mobility just to name a few. Check out my Fitness IG Story to see a stretch I like for hip mobility that lengthens my sides and for today's #keto meal. Today I challenge you to share your best yoga pose. If you don't have one, I encourage you to search for one, post about it, tag #FitnessFridayHB and tell me how it makes you feel. ❤️

Halle Berryさん(@halleberry)がシェアした投稿 -

年を重ねるにつれ、私たちの体は壊れ始める。だからハルは、強く柔軟な体を維持するためにストレッチを欠かさない。「ランニング、リフティング種目、ボクシングだけがフィットネスじゃない。私の場合、運動に適した超フィットな体を作るためにはじっとして、ストレッチして、呼吸に集中することも大事。普段のプログラムにストレッチを加えることで、強くしなやかな筋肉が維持できるし、動きの幅も広がる。そして何より、けがの防止に役立つ」。上の写真では、下部脊椎と脚を伸ばすショルダースタンドと呼ばれるヨガのポーズを披露している。


毎日瞑想する

 

Halle Berryさん(@halleberry)がシェアした投稿 -

ハルは一日も瞑想を欠かさない。リラックスして頭をスッキリさせるのに役立つという。優しいストレッチを終えたら、少なくとも30分は快適な姿勢で座り、呼吸に集中してマントラを繰り返すか、ただ自分の思考に耳を傾けるそう。「これが終わると、すべてがクリアになって心が落ち着く。今日はみんなにも、10分瞑想する時間を見つけてほしいな。私を信じて。これで思考が変わり始めて、あなたの人生が変わるから」


自分を極限に追い込む

 

This #FitnessFriday let’s talk about self-defense and pushing our personal limits. I am currently in the middle of my John Wick 3 training and what I am learning inspired me to share some of it with all of you. Whether you're a man or woman, I think it is really important to know some basic self-defense techniques. Unfortunately, in this crazy world in which we live you might someday find yourself in a situation where you have to protect yourself, and actually knowing just some simple moves could save your life or the lives of those you love. Throughout my training I’ve been pushing myself to new limits and learning all kinds of techniques that allow me to walk in the world with confidence. So I challenge you today to find a great #martialarts class or #selfdefense class and push yourself to new limits. I promise you, the sense of accomplishment will be inspiring! ❤️ #FitnessFridayHB

Halle Berryさん(@halleberry)がシェアした投稿 -

ハルは現在、映画『ジョン・ウィック3』の撮影中。与えられた役を演じるために、新たなテクニックを学び、コンフォートゾーンの外に出る必要があったそう。そして彼女は、マーシャルアーツか自己防衛クラスを見つけ、新たな動きを学んでとフォロワーを駆り立てた。「残念ながら、私たちが住むこのクレイジーな世界では、いつの間にか自分の身を守らなければいけない状況に陥ることがあるかもしれない。そして、シンプルな動きで自分の命や大切な人の命が守れることを実際に知る日が来るかもしれない」


やめたくなったときに止まらない

 

Here we go....it’s #FitnessFriday. Let’s talk about our attitude! I know many people who have started their journey to better health and fitness with great enthusiasm. Sadly, after a few short weeks or even a few months they unfortunately QUIT! They felt defeated because they couldn’t master the exercises fast enough or didn’t see results as soon as they would have liked and they gave up. Whether a new workout, a new eating plan or an attempt to do yoga or meditation, we have become a society addicted to the quick fix and we want results before we even start to get good I totally understand that feeling. Finding the energy to continue when you see little results is tough and can be very discouraging. However, I’m here to tell you, I too have wanted the “quick fix” and felt like quitting because I couldn’t master an exercise fast enough. I’ve been #boxing a lot lately and when Peter told me I had to jump rope I thought it was going to be easy. We all skipped rope as kids, right? Well, wrong! Not this kind of skipping. The kind where you do 200 to 500 skips without stopping. The kind where you throw in a few tricks and keep on skipping until sweat is dripping off your body. That’s the kind I’m talking about. The first time I had to do consecutive skips without stopping I thought I was gonna die! However, I worked at it until I finally got it. I’m still no Ali with the rope, but this experience reminded me that just when you want to quit because you can’t do something easily or you see no real change, that is when real change is about to occur. This is the most important time to stick with it. I say this to you because I say it to myself every day. I encourage you to not give up and STICK WITH IT! Today on my IG Stories I share a little bit of my rope skipping and another exercise that also tried to defeat me a while back, the lunge jump. It’s good for your legs and butt and offers great cardio as well. Try 20-30 jump lunges for 3-5 sets. If the jumping is a bit too challenging, you can modify it, do a regular lunge and work toward the jumping. For those who want GO of a challenge, Peter put some “hot sauce” on it and added a squat to the mix. Enjoy ❤️

Halle Berryさん(@halleberry)がシェアした投稿 -

これ以上は無理だと感じるポイントに達することは誰にでもあるし、ハルにもその気持ちがよく分かる。「ほとんど結果が出ないときに継続する力を引き出すのは大変だし、すごくやる気を削がれることも……。でも、何かが楽にできないからとか、何も変化が見えないからという理由でやめたいのは、まさに本当の変化が現れようとしているとき。そんな場合こそ、やめずに続けるべき」。あなたがハルのように縄跳びを連続200~500回跳んでいるときでも、5~6キロ走っているときでも、辛いスクワットを連続してやっているときでも押し通して。これ以上耐えられないと思うときこそ、体が変わろうとしているはず。


ネガティブな思考を取り除く

 

Hey everybody, it’s Fitness ”Yoga” Friday! Many have asked me to explain how I actually meditate. I think we all can agree that throughout our journey called life, we find ourselves in situations where we feel defeated, hurt, insecure, betrayed unhappy, angry, lonely, scared and so on. I’ve learned that in my darkest hours, my inner strength is most available to me. I’d like to share with you a simple #meditation that helps me connect to that inner strength and move GO easily through the tough times. First, I get myself into a pose or position where my physical strength is slightly challenged. I’ve been working hard to perfect the #crow pose for this meditation. It's important that I choose a pose I know I can hold for at least 5 minutes. Depending on your fitness level, choose a pose or position that works for you. For the first minute, I start by bringing my mind to whatever unpleasant issue I’m facing and I hold these feelings in my mind's eye. Then for one minute, I tell the feelings to leave my body. As I do this, I imagine the feelings leaving my body and dancing in front of me. Soon the feelings leave and I feel a lightness come over me. For the next minute, I try to create a welcoming space for those feelings. I’ve found that resistance only makes them stronger. I let the feelings play out, and I allow myself to imagine the worse thing that could happen if I held onto those feelings. For another minute, I tell myself that I have ultimate power over those feelings and I imagine the best possible outcome of my problematic situation. I spend the last minute being in a space of gratitude, feeling physically healthy, mentally strong and well. Works for me! Give it a try, what do you have to lose? Today in my Stories and Fitness Highlight you'll find two crow exercises. Share your meditative pose by tagging #FitnessFridayHB and let me know what works for you. Enjoy ❤️ @lolewomen @nike #FitnessFriday

Halle Berryさん(@halleberry)がシェアした投稿 -

心配事、不安感、恐怖心をはじめとする暗い思考ほど、足手まといになるものはない。人の心に根を下ろし、自分のケアに集中するのを困難にする。内面の強さを引き出すためのハルの秘訣は上の写真でやっている「カラスのポーズ」など、彼女の身体能力に挑むポーズをしながら不快な問題を目を背けずに考え、そこにある感情を自分に無理やり感じさせて、最後にその感情を頭から消し去ること。「感情に歯向かうと、それが強くなるだけだいうことに気付いたの。だから、その感情を思う存分遊ばせてから、その感情にしがみついた場合に起こり得る最悪の事態を想像してみる。最後の1分は感謝の気持ちで満ちた中で、健康な体と強くて元気な心を感じながら過ごすわ」


ワークアウトを楽しむ

 

It’s #FitnessFriday and today it’s all about having fun! We all agree that we don’t always love to work out. However, one thing that makes it bearable for me is my ability to laugh and play and have fun while I’m doing it. Truth is, sometimes I have to laugh to keep from crying, especially during my John Wick training which is no joke! If you can find ways to incorporate play into your workout, it will be something that you actually look forward to doing every day. Today in my Stories and Fitness Highlight I offer you a few fun exercises that you can do with things around your house...like paper plates and sticks! Go ahead, laugh, it’s funny. Enjoy and have a fun weekend ❤️ #FitnessFridayHB

Halle Berryさん(@halleberry)がシェアした投稿 -

嫌いなことをするために、重い体を引きずってジムに行くほど辛いものはない。例えばランニングが嫌いなら、水泳やダンスといった他の種類の有酸素運動にトライしてみて。ハルのようにボクシングが好きになるかもしれない。いずれにせよ、自分がハッピーになれるワークアウトを見つけること。「みんな時々ワークアウトが嫌になる。でも、私がワークアウトに耐えられるのは、ワークアウト中に笑って遊び、楽しめる能力のおかげ。実を言うと、泣くのをこらえるために笑わなきゃいけないときもあるのよ。特にジョン・ウィックのトレーニング中はね。これはジョークじゃないから! ワークアウトに遊びを取り入れる方法を見つけられれば、毎日やるのが楽しみになるはず」

 

※この記事は当初、Prevention USに掲載されました。

 

※この記事は、オーストラリア版ダウンロードから翻訳されました。

Text: Jenae Sitzes Translation: Ai Igamoto Photo:Getty Images, of @halleberry