演春丽的 Callina Liang 说自己停不下来练肌肉：她的力量课表拆解
<i><em>Street Fighter </em></i>Star Callina Liang Says She ‘Can’t Stop’ Building Muscle
26 岁的演员 Callina Liang 在 Women's Health 的 Strong Like 栏目里讲了她为电影《街头霸王》（已上映）饰演春丽做的力量训练——她此前是普拉提和有氧派，接到角色后才开始系统练力量。她说最有成就感的是看着自己能举起的重量随渐进超负荷往上走，「停不下来，只想练出更多肌肉」。备演期的安排是：周一、周三、周五做力量训练，另外每天再加两小时特技训练。力量课从髋推开始，通常用史密斯机或髋推机做五组（两组轻重量、三组最重），她自述髋推能做到两倍体重，并以超级组接髋外展——她说这两个动作让她的踢腿更可控、更有力；接着是相扑硬拉，六到八次一组、共三组，不做超级组；最后以绳索登阶超级组深蹲收尾（有时改配负重背伸）。营养上她特别盯蛋白质，自述备演期每天吃一打鸡蛋。证据说明：这是演员为角色备演的个人课表，含每日两小时特技训练，训练量与饮食均为个案自述、未经研究验证，普通读者不要照单复制，力量训练请按自身水平递进、必要时请教练评估。署名：颜如玉编辑台。
Actor Callina Liang plays a daughter out to avenge her father’s death in the new Street Fighter film (out now). The role of Chun-Li (played by Ming-Na Wen in the 1994 original, starring Jean-Claude Van Damme) required Callina to do something she’d never done before: strength train.
“Before [being cast], I was a Pilates and cardio girl,” she tells Women’s Health in the latest episode of Strong Like. Now, however, the 26-year-old takes pride in pushing herself in the gym—and building major strength. “It's really satisfying to see how much more I can lift as I progressively overload,” she says. “I can't stop. I just want more and more muscles.”
Callina walks us through the routine that helped her get those muscles and kick major butt in Street Fighter.
While training for the film, Callina lifted Mondays, Wednesdays, and Fridays, in addition to the two hours of stunt training she put in every day.
Her strength routine starts with hip thrusts, typically performed with a Smith or hip thrust machine for easy setup. She cycles through five sets: two at a lighter weight and three at her heaviest weight. “My hip thrust makes me feel the strongest,” she says. “I can do double my body weight.” She supersets hip thrusts with hip abductions. Both exercises, she says, made her kicks that much more controlled and powerful for her fight sequences.
Next comes sumo deadlifts, which she doesn’t superset with any other exercises. Depending on the weight she chooses, she usually aims for six to eight reps per set, for three sets.
Continuing with the leg theme, she finishes her session with cable step-ups, which she supersets with squats. (Alternately, she may also superset the step-ups with weighted back extensions.)
During Street Fighter training, Callina was also super-mindful about her nutrition, especially protein intake. In fact, she ate a dozen eggs each day! “I sneak them into everything,” she says. “If I'm making a protein shake, eggs in there. Oatmeal, eggs in there.” One of her egg favorites—which she still eats today—is scrambled with ground meat, onions, and spinach, on toast with sriracha. If you’re going to eat all those eggs, you might as well make ‘em tasty.
To see Callina’s routine in action, click play on the latest episode of Strong Like above.
What’s in Callina’s Gym Bag
Video Executive Producer Dorenna Newton
Video Producer Janie Booth
Video Director of Photography Derrick Saint Pierre
Video Editor Josh Archer
Amy Wilkinson is a contributing entertainment editor at Women's Health, where she edits the magazine's celebrity cover stories and writes health features. She has previously held editor titles at Entertainment Weekly and MTV News. In 2021, Amy completed her 600-hour teacher-training at Core Pilates NYC to become a comprehensively trained Pilates instructor.
来源：颜如玉编辑台 · womenshealthmag.com