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Izinhlelo zokuzivocavoca ebusika - ungazilungisa kanjani

Yikuphi ukuzivocavoca okuhle kakhulu ebusika?

'Thatha imizuzu emihlanu kuya kweyishumi wenze i-aerobic esezingeni eliphansiukuzivocavoca umzimbanjengokugijima endaweni noma ukwenza ama-jump jump, 'uyeluleka. 'Ngaleyo ndlela, lapho uphumela ngaphandle, uzobe usufudumele vele.' Ukugqoka kahle nakho kungasiza. Gqoka izingqimba ukuze ukwazi ukuzihluba njengoba izinga lokushisa komzimba wakho lenyuka.16.01.2004





♪ Bob noBrad ♪♪ Odokotela bomzimba ababili abadumile ♪♪ Ku-inthanethi ♪ - Sanibonani bantu, nginguBob Schrupp, udokotela womzimba - uBrad Heineck, udokotela womzimba - Sisonke singama-physiotherapists adume kakhulu kwi-intanethi. - Ngokubona kwethu, kunjalo, uBob. Ngizama nje ukusebenzisa uhlelo lwami lokuzivocavoca ekuseni. - Kulungile futhi yilokho esizokhuluma ngakho namuhla, izinketho ezinhlanu zokuqeqeshwa ebusika ongazenza ekhaya.

Ezinye zazo zingama-cardio, ezinye zazo zingamandla, ezinye zazo zombili. - Yebo. - Futhi ngiyesaba ukusho uBrad, kepha ubusika buyeza. - Awu, Bob, ngibonile ukuthi amaqabunga ayawa, futhi ngizingele amanye amaqabunga ngenkathi ewela egcekeni izolo. - Lokho kusho okuthile ngawe.

Sinikeza izindatshana zokuthi ungahlala kanjani uphilile, ulungile futhi unezinhlungu futhi sizilayisha zonke ngosuku. Futhi iya kuBobandBrad.com, sihlala siphana ngokuthile.



Leli sonto yinto epholile, sinikeza isibhamu sokubhucunga umzimba. Bob, hlola lokhu! - Lokhu kuhle, yisibhamu sokubhucungwa uBob noBrad - Yiso, igama lethu likuso - Ungaya esigabeni se-sweepstakes lapho noma uye ku-Facebook, umncintiswano uzobe u-Its pinned phezulu ekhasini. Iya ku-Twitter, Instagram, noma ku-TikTok uma ungathanda inguqulo yesekhondi engu-60 yohlelo lwethu vele uyihlole ku-YouTube noma ku-Facebook, ungahlola neJordani.

ungayilungisa kanjani irimu yebhayisikili efakiwe

UJordani ungumkhulu wethu wokuqeqesha - Kwesokudla, muhle - Yebo futhi usebenza kakhulu futhi empeleni ngizoba noMarcus, umhleli wethu wendatshana, vula nje isiqeshana ngenkathi ngikhuluma ukuze ubone okuncane wakhe. - Kwesokudla futhi ungayididanisi nendatshana yokuhamba, ukuhamba endlini futhi kuhlanganisa ukuzivocavoca nokuhamba, 'kusendaweni futhi sinempendulo enkulu kuyo. - Yebo, futhi ungayibuka kukhompyutha yakho ephathekayo noma ku-iPad noma ocingweni lwakho.

Kuhlanzeke kahle ukubona i-r. - Impela - Wenze izivivinyo ezahlukahlukene futhi uhlala engeza okungaphezulu. - Yebo, sijabule kakhulu ukuba naye ebhodini. - Yebo, kunjalo.



UBrad, angijwayelene nayo ngokuphelele, yi-tai chi. - Kulungile, kunjalo - - Futhi, TAI CHI, ungabheka izindatshana ze-YouTube futhi, asinikezi noma yikuphi kwalokhu, kepha uthola ngokugcwele ukuzivocavoca umzimba. - Ngakwesokudla, kuvela kubuciko bokulwa baseChina futhi izinto zenziwa kancane, zigxila ekuphefumuleni, izinto zivela enkabeni, konke kwenziwa njengokunyakaza okushelelayo.

Ngicabanga ukuthi kuwumsebenzi omuhle kakhulu. - ngokuyisisekelo bamba ukuma, sebenzisa ukuma futhi ubambe, akunjalo? - Yebo bayakwenza, kepha kunokunyakaza okuningi ngoba benza ubuciko bempi futhi bahamba ngokuhamba kancane. Ngaziswe ngayo ngoqeqesho lwami lwe-karate, kepha hhayi ngemininingwane, kepha akungabazeki ukuthi uzofunda ukuphefumula, ukhululeke, uthuthukise ibhalansi namandla akho.

Kuyindlela enhle yokuzivocavoca ikakhulukazi endlini yakho - Yebo, benginomngane omuhle ozokwenza lokho, futhi ubeyibhanti elimnyama elinezinga lesithathu futhi lapho ekwenza phakathi kwamakilasi lapho siya esikoleni somzimba futhi wayejuluka , Ngisho ukuthi ubesesimeni esihle. Ngakho-ke uthola ukuzivocavoca umzimba. Inombolo yesithathu, sinenye yezinto okufanele ngabe uzikhokhele.



Lo mqeqeshi oguqukayo, uvela eTeeter.- Teeter, yep .- Futhi yi-LT3, lena ebiza kakhulu.

Lokhu kubiza cishe ama- $ 950. Futhi banayo eshibhile - Impela - Lokho cishe kungama- $ 750 ngoba vele sifuna ukukuqhathanisa konke neSinyathelo Esisha kuqala, angithi? - Impela - Isinyathelo Esisha sibiza ezine, ezinhlanu, eziyisithupha, eziyisikhombisa, $ 8,000 kuye ngokuthi uthola muphi - Hhayi-ke besisebenzisa iSinyathelo Esisha emtholampilo neziguli iminyaka ngoba sidinga okuthile okuhle futhi izohlala uma uyisebenzisa buthule amahora ngosuku. Yebo ukuhleba kuthule futhi kucishe kube ikhwalithi yezentengiselwano engingathi - yebo kunjalo, ithule kakhulu futhi iyikhwalithi enhle yenani uma ufuna ukwenza okuthile futhi ungabuka i-TV ngaphandle kwekhefu noma ngisho nokukhuluma namalungu omndeni - Ngakwesokudla futhi ungakwazi ukulungisa isihlalo phansi naphansi futhi ungalungisa ukungezwani - Kuyiphakethe eliphelele - Futhi kuyiphusha nokudonsa - Ngakwesokudla - Ngakho-ke yilokho engikuthandayo ngakho uthola izinhlangothi zombili.

Okulandelayo esikwenzayo, sizoqeda ngakho. Okulandelayo engizokhuluma ngakho yiFitGlide yethu, uBrad - - Yebo-ke leyo yinto ephansi, ngokwezindleko.

Kuyinto elula kakhulu ngokombono wami eyenza ikhange. - Yebo, ngikholelwa ukuthi amakhilogremu angu-4,9 uBob. - Yebo, ikakhulukazi uma usumdala kakhulu futhi ufuna ukukubeka phambi kombhede wakho noma ukubeke phambi kwesihlalo sakho.

Ngabe ufuna ukubakhombisa ukuthi kusebenza kanjani? - Yebo - Kulungile. (UBrad uyahleka) - Bengicabanga ukuthi ngingakwenza lokhu - bengingaqiniseki - empeleni ngizokukwenza Kuyisiteji khona manjalo, Brad. Ngakho-ke lokhu kwenza umsindo omncane, kukhona umsindo omncane, awuthuli kakhulu, kepha usengabuka i-TV. - Yebo, yebo. - Futhi ungaba nayo ehhovisi lakho, ngaphansi kwedeski.

Kuyindlela enhle nje, --- kufanele siyibeke ku -... ngakho-ke nasi nephrofayili futhi uzofuna izicathulo uma usebenzisa lokho - akudingeki - awudingi ' kufanele futhi yebo Ungasebenza ama-quadriceps kancane uma kunjalo - ungahamba flat - ungahamba flat.

Kuhle kakhulu ekuvuseleleni kwangaphambi noma ngemuva kwamadolo - kunjalo, lokhu kushintshwa kwedolo ngokuphelele. Ungayifaka ngale ndlela. Uyazi, lokhu kungenye yezinto lapho une-osteoarthritis yamadolo noma unenkinga yokuhamba ngenxa yobuhlungu, susa lawo madolo ngaphandle kokusekela isisindo yingakho kukuhle ngaphambi kokuhlinzwa lapho kufanele uhlinzwe edolweni. - Futhi ngisebenza kakhulu kuma-hamstrings manje futhi nakanjani uma ukwazi ukubona umehluko phakathi kwalezi zinto ezimbili - Yebo, uma usebenza kwikhompyutha usuku lonke, uhleli futhi ufuna ukwenza imilenze yakho inyakaze ukuze isakaze futhi ikugcine uphapheme, Lokho kungenye indlela - Awu, Brad, singalala phansi senze lokho, akunjalo? Ngizolala phansi, ngilungele ukunikela ngomzimba wami. - Impela, Bob. - Engizama ukukukhombisa ukuthi ungakwenza embhedeni. - O yebo! Yebo sizokubeka phansi lokho futhi lokhu kuyindlela enhle impela kulabo asebekhulile --- futhi - yebo, hhayi abahamba ngempela kepha bafuna ukuhamba embhedeni.

Besiyisebenzisela ukulala nabantu ngemuva kokuhlinzwa okulula ukuyihlanza, ungakuhlanza kalula ukuze ubulale amagciwane bese ubona lokho - ungibheke sengathi ngidela umzimba wami ukuze - Futhi uma ubunomcamelo, Bob, yenza lokho isigamu sehora esilandelayo. - Kulungile, ungabeka ithawula ngaphansi kwesithende sami ukuze uthole induduzo encane, kodwa kulungile, siya lapha kowamanqamu manje, lokho cishe kubuyisela esimweni esifanele, kunjalo Brad? Futhi uKern? - Kulungile. - Kulungile.

Ngakho-ke sinakho lokho esinakho amahange odonga. Manje akudingeki ube nezikhonkwane zodonga, unga, o, kulapha nje Brad.- O, yebo, ungakwenza, uma ungathenga la mabhendi ngokuvamile ahlala eza naleyo nto engena emnyango.

Uyawuvala umnyango futhi kukunikeza ithuba lokuxhuma i-tape ngaleyo ndlela bese uwushelelezisa ngomnyango. Sithola amahange odonga alusizo kakhulu angazi noma ungasho yini ukuthi ayini, kepha ngixhumanise amaqembu ambalwa. Amasethi amaningi ngokuvamile eza nezinhlanu.

Sinesethi ye-bob ne-brad ngoba besifuna ikhwalithi ephezulu nokubamba okuhle ngezinduku ongazifaka eqakaleni lakho ukuze uzinamathisele ingabe ugqoka eyodwa noma ini? - yebo, ufuna ukubakhombisa izivivinyo ezimbalwa? - Impela, ngizobakhombisa nje.

Khumbula, esifuna ngaso sonke isikhathi ukuba sesimweni sokukhishwa ukuze ngiqhubeke futhi uzobona ukuthi ngikhama kanjani amahlombe ami futhi ngigcine ukuma kwami ​​kahle. UBrad uthanda ukwenza into yakhe yokujikeleza, angithi? Uphendukelaphi? - Leyo yinto enhle ngokusebenza kwamateyipu namahange asodongeni - Uya ngqo ezimpukaneni zakhe - Awudingi ukucisha noma yini noma ushintshe noma yini - iTriceps. - Manje sesithengisa amahange, futhi ungawathola amathathu noma amane awo ngephakethe.

Uma usesha iwebhusayithi yethu kaBob noBrad uzothola ezine. Zisebenza kahle. Ngikusebenzisa lokhu ukuzilolonga kwami, nginakho lokhu njengesethi yami, ingabe sizobakhombisa? Lapha, kulula kakhulu, ngine-strap-on, empeleni, ngizobonisa ukuthi kwenye indatshana yokuzivocavoca okuqinisa ukububula, imisipha, imisipha ye-abductor futhi yilokhu uBob ayekhuluma ngakho, lapho usebenza khona, mina ngiqeqesha ibhalansi yami manje futhi ngingahle ngidinge okuthile engizobambelela kukho uma ibhalansi iyinkinga kepha kunenqwaba yokuzivocavoca ongayenza ngentambo yamaqakala ongayenza. - Ngisho, nasemikhawulweni ephezulu nayo.

Ungashaya noma yiliphi iqembu lemisipha, akukho kungabaza ngakho futhi ungakwazi, ngakho-ke kusebenza kahle impela. Yebo, Brad, lezi ezinye zezinketho ongazenza. Uyazi abantu, ngeshwa sisekhona ku-COVID ngakho-ke abantu abaningi bayasola ukuya ezindaweni zokuzivocavoca ngakho-ke sidinga amathuba okuzivocavoca umzimba futhi ngiyethemba konke kuzosiza isizini yokuzivocavoca ebusika.

Silungiselela wona. (imisindo ejabulisayo)

Ingabe kungcono ukuzivocavoca lapho kushisa noma kubanda?

Uma ufuna ukukhulisa amandla emisipha yakho, ukwenza ukujima kukubandamhlawumbe ngeke kusize. Imisipha isebenza kahle kakhulu ku-amazinga okushisa ashisayo. Lapho imisipha itholakubanda, amandla abawakhiqizayo ayancipha. Kungenzeka futhi ukuthi ulimale ku-kubanda, kodwa ingozi eyengeziwe yokulimala iyancipha umakufudumelephezulu kahle.

Sonke sesivele siyakwazi lokho, okwesikhashana ulele embhedeni ugoqwe kahle ngengobozane yezingubo, ufudumele futhi unokuthula. Ngokulandelayo i-alamu yakho iyakhala futhi ngaphambi kokuthi wazi, uhamba ngolunye usuku olubandayo ekuseni ebusika ukuze usebenze amahora ayisishiyagalombili emsebenzini owuzondayo uzama ukungacabangi ngokuphinda leyo nqubo kusasa nansuku zonke emva kwalokho. Uze ufe.

Noma mhlawumbe ubambeke ezinsukwini zezinja zasehlobo phakathi kwelinye irekhodi eliphula i-heatwave ngoba ukufudumala kwembulunga yonke akulutho ngempela, ukukhefuzela ngokulangazelela ukuze uzitholele futhi uthole ukukhululeka. Iqiniso liwukuthi, iningi labantu lingathanda ukuhlala izimpilo zethu endaweni yokushisa ekamelweni elinethezekile lama-degree angamashumi ayisikhombisa amaFahrenheit, kepha iqiniso lethu livame ukungahambisani nezinto ezibabayo, amakhaza amakhulu, noma ukushisa okukhulu. Uma uhlala endaweni engasile efana ne-Australia, uthola kokubili - futhi noma yisiphi isilwane lapho singakubulala, kokubili ekushiseni nasemakhazeni.

Kepha kuthiwani uma ungaziqeqesha ukumelana nemiphumela yokushisa okukhulu? Sonke sifunde ngama-supermen osuku lwanamuhla abakwazi ukumelana nokushisa okukhulu noma amakhaza amakhulu futhi benze izinto ezibonakala cishe zibo bonke abantu abaphilayo Bulala abantu. Kuthiwani ngawe, uJoe ojwayelekile? Ngabe uyakwazi ukuqeqesha umzimba wakho ukuze usinde emakhazeni amakhulu? UWim Hof ​​ungowesizwe saseDashi owaziwa njengomuntu okhonze ngokweqile osethole igama lesidlaliso 'The Iceman'. Empeleni, mhlawumbe uke wambona ohlelweni lwethu iTeenager Hof ihlale iziveza emakhazeni amakhulu, futhi yafunda hhayi ukuyithanda kuphela, kodwa nokuchuma kuyo.

Useqedile ama-marathon amaningi e-Arctic Circle engafake zicathulo ngokuphelele, wake wabhukuda isikhathi esingaphezu kwehora eqhweni futhi cishe konke ukuphakama kweNtaba i-Everest ugqoke izikhindi kuphela. Kepha uHof nakanjani akagonyiwe emakhazeni, njengoba okokuqala ezama ukuqopha irekhodi lokubhukuda kweqhwa kwadingeka ukuthi asindiswe ngumtshuzi ngemuva kokuthi i-cornea yakhe iqale ukuba yiqhwa. Yebo, uzwe kahle, ama-corneas abonakala eqhwa, futhi konke abakwenzile bekuhamba kancane egcekeni.

Ushaye irekhodi ngakusasa. Manje ukwenza kanjani lokhu okungakholeki? IHof iyaziwa futhi ivame ukugxekwa ngokukhangisa ini? ubiza indlela yeWim Hof. Yize ukubuyekezwa kuhlanganisiwe, le ndlela ilula futhi iqukethe ukuzindla okuvamile kanye nokuzivocavoca okuphefumulayo.

Ngokwendlela, uqala ngokuqala ngemijikelezo yokuphefumula engamashumi amathathu eklanyelwe ukuphefumula okuphelele kwamaphaphu ngokuphelele, okusho ukuthi uqala ngokuphefumulela phansi esiswini bese uwandisa kancane amaphaphu akho phezulu. Bese uyeka ukuphefumula kwakho, kodwa ngaphandle kokukhipha umoya - esikhundleni salokho, vumela ingcindezi esemaphashini akho ikhiphe umoya ngaphambi kokuhogela futhi. Imijikelezo ye-hyperventilation elawulwayo bese igxila ekulawuleni impendulo yomzimba wakho ekushodeni komoya-mpilo.

Lokhu ukwenza ngokuthatha umoya ojulile, ume isikhashana, bese ukhipha ngokuphelele wonke umoya emaphashini akho. Lapho amaphaphu akho engenalutho, melana nesifiso sokuhogela isikhathi eside ngangokunokwenzeka. Ungazizwa ushaywa yindlala yomoya-mpilo, kepha uma ubamba isikhathi eside ngokwanele ekugcineni uzothola umfutho womoya-mpilo njengoba isibindi sakho sikhipha igazi elinomoya-mpilo eligcina izimo eziphuthumayo ezinjengalesi.

Ama-Freedivers abhukuda ngaphandle komoya-mpilo ajwayele ukuzijwayeza ukufinyelela kuleli qophelo futhi axwayise ngokuthi ingxenye enzima kunazo zonke ukuhlala nje upholile hhayi ukuzuma. Isinyathelo sesithathu bese usebenza ekuphefumuleni kwakho. Ngemuva kokuthi usuwazi wonke umsebenzi wokukhipha umoya, phinda futhi lapho intshisekelo yakho yokuphefumula iba namandla ngendlela emangalisayo, bese uphefumula kakhulu bese uyibamba imizuzwana eyi-15-20.

Sekukonke, ukujima okuphelele kufanele kufake imizuliswano emithathu elandelanayo yazo zonke izinyathelo ezintathu, futhi lokhu kugomela okuvela eHof kuzokusiza ukwazi ikhono lakho lokumelana nemiphumela yamakhaza. Kepha kuyasebenza? Yebo, kuyamangaza. Ososayensi bathole ukuthi ihlobene kakhulu nokubona kwengqondo nokuzimisela kunezinto eziphilayo.

Ucwaningo lwabantu abafunde ukumelana nombukiso obandayo wokuthi izinga lokushisa lomzimba wabo lihlala lifana ncamashi nelomuntu ojwayelekile, kungukuthi umbono wabo ngamakhaza uhlukile. Kubo, wona lowo mkhuhlane okwenza ugulukudele enqwabeni yezingubo wumoya nje. Vele, i-biology iyasiza, futhi ososayensi bathole nokuthi abantu abazichaya njalo emakhazeni amakhulu bakha amadiphozithi aziwa njengamafutha ansundu.

Lolu wuhlobo olufanayo lwamafutha owawunalo usengumntwana futhi ikakhulu kungenxa ye-chubby yakho, ukubukeka okuhle njengengane esanda kuzalwa. Izingane zimbi kakhulu ekugcineni ukushisa komzimba ngakho umzimba uyakwazi ukushisa lawo mafutha esebenza kahle kakhulu kunamafutha ajwayelekile futhi uwagcina efudumele. Ukuchayeka njalo emakhazeni amakhulu kungenza umzimba wakho ukholwe ukuthi udinga ukukhiqiza lezi zinhlobo zamafutha, futhi wona akusiza ukukugcina ufudumele.

Kodwa-ke, iqhinga, empeleni, ukwenza inqubo yokujwayela ukubizwa ngama-extremophiles, noma inqubo yokwakhiwa kancane kancane kwamakhaza amakhulu. Uxolo, kepha ukudla inqwaba yamadonathi kusofa ngeke kukulethele amafutha ansundu ayigugu owadingayo ohambweni lwakho lwangaphansi lokuya eNorth Pole, amafutha nje ajwayelekile. Manje ukujwayela kanjani ukubanda kakhulu? Qala ngamandla akho okuqala ngoba uma ungenawo amaningi, awusoze wakujwayela ukubanda.

Kodwa-ke, ungaqala ngokuzicwilisa njalo emanzini abandayo. ENingizimu Korea kunomphakathi wabesifazane abakhululekayo abajwayeza njalo ukuthola amaparele olwandle olubandayo olubandayo ngaphandle kwezingubo ezingaphezu kwesudi yesikotini. Abesifazane bayo yonke iminyaka bacwile kulokhu kudilika, ngisho nabesifazane abaneminyaka engama-90 nangaphezulu.

Ukuchayeka njalo emanzini abandayo kubenze abesifazane baba lukhuni emiphumeleni yokubanda emizimbeni yabo, kanti izindaba ezimnandi ukuthi nawe ungenziwa kanzima njengogogo waseKorea y. Ungaqala ukushawa njalo ekuseni lapho obekufanele ngabe uyayenza, kepha okwamanje kwenze nje ngamanzi abandayo, uqale ngokuzibeka eshaweni esihle esishisayo imizuzwana engama-30 ekugcineni, bese ukhulisa kancane kancane isikhathi uze ekugcineni uthole ishawa ebandayo yangempela. Ususendleleni eya ekuzulazuleni e-Antarctica ngesudi yakho yosuku lokuzalwa futhi uzokonga imali eningi kumthethosivivinywa wakho wamanzi - lokho kuyinzuzo ephindwe kabili Ukuhlala neqhwa kwenye indawo, sekuyisikhathi sokuthatha igxathu.

Umhloli wamazwe wase-Antarctic u-HR Bowers wayaziwa ngokuhamba nqunu njalo ekuseni futhi ethela amabhakede amanzi abandayo futhi azithele kuye. Kodwa-ke, ungaqala ngenqubo evame ukubizwa ngokuthi inqubo yeWim Hof ​​'yokubeka iqhwa', futhi uyiqagele, kulula kakhulu ukubeka iqhwa elincane ngangokunokwenzeka. Njengokushawa, kwandisa njalo isikhathi osichayeka eqhweni.

Kodwa-ke, uma ungamboziwe eqhweni kwenye indawo ungakuphindaphinda lokhu nge. gcwalisa ubhavu ogcwele iqhwa bese ushelela kuwo. Uma ungahlala isikhathi eside kuyo, uzosondela kakhudlwana ekuzibizeni ngo-Iceman wangempela.

ukugqoka kanjani izikhindi zebhayisikili

Kungakabiphi, uzobe usugcoba ama-colas ngamabhere asezindaweni ezibandayo ongagqokile lutho ngaphandle kwezimbadada, yize kufanele sikuxwayise ukuthi ukutholakala ngokuzumayo emakhazeni amakhulu kubeka engcupheni yokuhlaselwa yisifo senhliziyo - ngakho-ke qiniseka ukuthi unempilo enhle ngaphambi kokuba uzame lezi bese uthintana nodokotela. Ngisho namanga akwaCoca-Cola namabhere asezindaweni eziphakeme azokudla uphele ngama-100%, yize ngenhlanhla yakho bonke kungekudala bazobe sebeshonile ngenxa yokushisa komhlaba. Sesimaphakathi neplanethi manje, asigqokanga lutho ngaphandle kwama-Duck Tales izikhindi zesibhakela ezinamathe futhi simomotheka - kepha kuthiwani ngokushisa? Ukuze sifudumeze, siphendukela komunye wethu wezwe lokusinda ehlane, oye waba nokuhlangenwe nakho okuvamile ezindaweni zasogwadule ezinamazinga okushisa angaphezu kuka-100 degrees Fahrenheit - noma noma yini abantu abangakaze bafike enyangeni abalingana nayo.

Ukuhlekisa nje, kufanele sonke sisebenzise uhlelo lokulinganisa olulodwa, futhi kungubuwula ukuthi asikwenzi. Ukushisa nakho kuyinkinga yengqondo, yize kungafani nokubanda, umzimba uza kuqala. Emazingeni okushisa aphezulu, umzimba uzama ukuzipholisa ngokujuluka kakhulu, ngamanzi asebenze njengoketshezi olukhazimulayo elenza kube lula ukudlulisa ukushisa emzimbeni kuya emoyeni ozungezile.

Leli qhinga elincane, ngasendleleni, lenze abantu izinhlobo ezihamba phambili emhlabeni - ngenkathi ezinye izilwane zibulala inyamazane ngozipho obukhali nangamazinyo, simane saqhuba isisulu sethu ekufeni, imvamisa ngezikhathi ezishisayo zosuku lapho izilwane zingakwazi ukujuluka noma ukujuluka kabi, futhi besisengozini enkulu yokufa ngenxa yokushisa ngokweqile. Sonke lesi sikhathi, izindlala zethu ezimnandi zokujuluka zaziphuma zisigcine singafi njengoba sasijaha inyamazane yethu amakhilomitha amaningi. Kepha isizathu sangempela okhokho bethu basendulo bakwenza? Ungagxili ekufeni ngenxa yokushisa, futhi ama-probe amaningi we-suburban Spartan Challenge enza, ahlobene namanzi.

Sifunde ngokucophelela lesi sihloko futhi sathola ukuthi ososayensi abaphezulu bafunde ukuthi izithukuthuku eziningi zakhiwa. Amanzi, ngakho-ke uma unganiswanga kahle, umzimba wakho ngeke ube nomswakama omningi wokusebenza futhi uchithe ukushisa okubulalayo okwenziwe emzimbeni wakho. Vele, umzimba wakho udinga amanzi ngakho konke okwenzayo.

Icebo langempela lokusinda ekushiseni okukhulu ukuhlala nje unamanzi. Kuyamangalisa ukuthi endaweni eshisayo ungalahlekelwa ilitha lamanzi ngehora ngesikhathi somsebenzi onzima, futhi uma ucabanga ukuthi odokotela abaningi bancoma ukuphuza amalitha ayi-1.5 kuya kwangu-2 amanzi ngosuku ngesikhathi somsebenzi ojwayelekile, ungatshela ngokushesha ukuthi inkinga ikuphi.

Ubuqili ukugcina ukuphuza amanzi ngesikhathi sakho lapho kushisa. Isikhulu sethu sogwadule sincoma ukuthi uphuze okungenani amalitha ayisishiyagalombili ngosuku phakathi nesikhathi sonke sokushisa. Kufanele uwasebenzise la manzi ngejubane elilinganisiwe, noma kunjalo, ngoba ukushisa okukhulu kungenza isisu sibe nokuzwela kakhulu futhi ukuphuza amanzi amaningi ngasikhathi sinye kungaholela ekuhlanzeni, futhi uma ungakujabuleli ukudla ubuhlanzo uzolahlekelwa amalitha amanzi ayigugu kuwo.

Esikhundleni salokho, vele uphuze uye phansi uphinde uthathe ama-sips kaningi. Kodwa-ke, uma uphume futhi usendaweni eshisayo ngokweqile isikhathi eside, amanzi wodwa awasenele futhi udinga amaminerali abalulekile njenge-potassium. Ngenxa kashukela nezinye izithako umzimba wakho ongazidingi ngaphandle kwalapho unengcindezi enkulu, iziphuzo zezemidlalo kuyesabeka ukuphuza uma uhleli kusofa usuku lonke ungenzi lutho ngaphandle kokumemeza emibonisweni ye-YouTube efundisayo kumazwana abekiwe.

Kodwa-ke, ukufaka iziphuzo zezemidlalo ku-hydration yakho ekushiseni okukhulu kuzokugcina usezingeni eliphezulu futhi inqobo nje uma uvikela isikhumba sakho esivele elangeni empeleni awukho umkhawulo wokuthi ungabekezelela isikhathi esingakanani amazinga okushisa abilayo. Kodwa-ke, ukweqisa emanzini ngokweqile nakho kungabulala, okuholele esimweni esaziwa njengokudakwa kwamanzi. Ungakhathazeki, lokhu kuyivelakancane futhi umzimba wakho uzokuxwayisa ngalesi simo ngokushesha okukhulu - kepha uma uphakathi nendawo ekuqopheni ukushisa kunengozi encane yalokhu okwenzekayo.

Yiziphi izeluleko ongazinikeza ukugwema ukushisa okukhulu noma amakhaza Wake waba sendaweni eshisayo noma ebanda ngempela, usazise emazwaneni! ungakhohlwa ukuthanda, ukwabelana futhi ubhalisele okuqukethwe okuhle kakhulu!

Kubi yini ukuphakamisa izinsimbi lapho kubanda?

Umzimba wakho awuluthandi ushintsho. Ngakho-ke, lapho uziqeqesha endaweni engeyinhle, umzimba udinga ukusebenza kanzima kakhulu ukuze ubuyele ezingeni elinethezekile. Ngakho-ke, uma uziqeqesha ngokweqilekubanda, umzimba wakho uzosebenza kanzima, kukusize ushise ama-calories amaningi.

Umbuzo awukho - ngabe siyaphakamisa ngisho? Kufanele kube - Wake wakhuphula okusindayo? Uma impendulo kulokho ingucha, ukuqala namuhla ngizozama ukukunikeza izizathu ezi-5 zokuthi kungani kufanele uqale le nsizwa? UJeff Cavaliere, ATHLEANX. COM, sekuyisikhathi sokuphakamisa kanzima, noma okungenani ngizokunika 5 Nikeza izizathu zokuthi kungani kufanele ukwenze namuhla. Bantu, ukuphakamisa okunzima kudinga ukuchazwa kwasekuqaleni.

Ngenza cishe okuphindwe kathathu kuye kwayisishiyagalombili. Kungani kunjalo? Kusiholela ngqo ephuzwini lethu lokuqala. Isizathu sethu esiyinhloko udinga ukuqala ukuphakamisa izinsimbi ezisindayo yilokho nje.

Sidinga ukulayisha ngokweqile noma uzokwenza ngeKhumbula yakho, kunezinto engihlala ngizisho lapha. Kuphakathi kokuthi uziqeqesha kanzima noma uziqeqeshe isikhathi eside, kepha awukwazi ukukwenza kokubili. Bantu, kuya ngobukhulu bokuqeqeshwa.

Uma uziqeqesha kanzima, awukwazi ukuziqeqesha isikhathi eside. Kepha kufanele uziqeqeshe kanzima uma ufuna ukubona imiphumela. Ake ngikunikeze enye into eyodwa.

Uma ungaziphikisi, ngeke ushintshe. Kufanele ulethe umfutho y, futhi lapho ngithi udinga ukuqala ukuzivocavoca kulezi zigaba ezi-3 kuye kwezi-8. Futhi ngokusho lokhu ngikusho ngokuqonda ukuthi abantu abaningi ababuka le ndatshana abaqondi ukuthi kuyini ngokweqile ngokweqile futhi baqala ukukhathala lapho nje beqala ukungazizwa kahle emisipheni yabo, Wenzani? Babeka phansi i-dumbbell, babeka ama-dumbbell kude, lokho ngeke kukushintshe ngoba lokho akukaze kukuphonsele inselelo.

Kufanele uqale ukucabanga ngalolu hlu lwama-reps ama-3 kuye kwayi-8 ngoba okufunayo, noma engizokuthola kuwe, ingabe ukukufaka ebangeni lesi-5 kuye kwele-10 ngoba lapho uzizwa wenziwe ngu-8 uhlala unezimpinda ezi-2 kuwe . Ungayithola ifike ku-10. Uma uzizwa sengathi ukusebangeni lesi-5 noma lesi-6, usenabaphindi aba-2 kuwe.

Mhlawumbe ungakuletha kumcabango oyinhloko we-8 wokuthi, 'Ngeke ngikubeke phansi lokhu ngaphandle kokuthi ngikwazi ukwenza ama-reps ama-2 alandelayo.' Noma othile edonsa inhlamvu. Ngiyaqinisekisa ukuthi uzofaka okungaphezulu okungu-2 ngaphezulu lapho.

Qeqesha abafana abanzima ozoba nabo. Ngiqala ukubona le nselele izokushintsha nakanjani. Inombolo 2.

Kufanele uziqeqeshe kakhulu uma ufuna ukuthola ukungalingani kwakho kanye nezinxephezelo. Njengemoto engahlelwanga kahle, ingabe uhamba ngaleyo nto ngesivinini, uqagele ukuthi yini? Ngeke uze uqaphele ukuthi unenkinga. Kepha uma ushesha, kungazelelwe, lapho isiteringi sixega futhi konke kuqala ukukhombisa imibala yaso yangempela.

Kwenzeka into efanayo bakithi, ngemisipha yakho emzimbeni wakho. Uma ungazifaki esivivinyweni, awusoze wazi ukuthi unjani empeleni nokuthi uziphikisaphi, futhi lokho kuzokwenzeka. Lapho uqala, Kunzima ukuzivocavoca, uzokuveza lokhu kungalingani.

Uzokwembula le bha yebhentshi, ehamba kalula kakhulu engalweni yangakwesokudla kunangesokunxele. Noma, uma wenza ama-dumbbells lapho eyodwa ingeke isuke esifubeni sakho futhi enye ungakwazi. Uzoqala ukuzibona lapho uhamba kanzima.

Uzoqala futhi ukubona izinxephezelo zakho. Uzoqala ukubona ukuthi kungani ugoba phambili lapho wenza ama-squats ngoba awunawo amandla kuma-quads akho okusingatha lezi zisindo. Angincomi ukuthi le kube yindlela yokuzilimaza.

Ngithi njalo wenza konke ngaphansi kokulawulwa. Noma sikhuluma ngokugcwala ngokweqile, kuhlala kulawulwa ngokweqile. Uziqeqesha ngaphansi kokulawulwa.

Yilokhu imvelo yokuzivocavoca imayelana nakho, kepha kuleyo ndawo kufanele ifane nelabhorethri yakho. Futhi uyisihloko ngoba uzoqala ukuthola izinto ezithakazelisa ngempela ngawe. Isizathu inombolo 3.

Ake sibheke ezingeni lamaselula bese sibheka into ebizwa nge-MTOR. Sifuna ukukhulisa i-MTOR ngoba bakwethu, lena yi-enzyme empeleni eyisisusa ekuhlanganisweni kwamaprotheni. Lokho kusho ukukhula kwemisipha.

Lokhu kuzokwenza ukuthi ikhathalele noma kuyithuthukise noma ikusheshise noma ikwenze kwenzeke. Futhi yilokho kanye esikufunayo. Qagela? I-MTOR ikhuliswa inani lamandla nengcindezi oyifaka esicutshini.

Ukukhiqizwa kwamandla okuthe xaxa okudingekayo, lapho uzokhiqiza i-MTOR eyengeziwe ku-Workout enikeziwe. Manje sikwenza kanjani? Siphakamisa okusindayo. Udinga ukwenza isiqiniseko lapho uziphoqa futhi uziphonsela inselelo, njengoba ngishilo, ukuthi ubheka umfutho wakho.

Ukuphakama kwamandla, ukuphakama kokukhiqizwa kwamandla, uzothola okuningi. Futhi njengoba ngishilo, i-synthesis synthesis eyengeziwe, lokho ukwakha imisipha. Inombolo 4.

Ake siqale ukugcwalisa leyo micu esheshayo. Siyazi ukuthi kunezinhlobo ezi-2 zezintambo zemisipha ezitholakala ikakhulu emisipheni yakho. Ukudikiza okuhamba kancane kuyizintambo ezincane zemisipha nezindwangu ezinkulu, ezisheshayo.

Qagela ini? Imicu yokuxhuma esheshayo isebenza kuphela, noma ikakhulu yenziwe yasebenza, njengoba ingcindezi iba nzima. Imicu eshwibeka kancane yilezo ezisetshenziswa ngesikhathi sokuxineka okukhanyayo, imithwalo elula iyaqala ukusebenza. Futhi, njengoba ngishilo, amancane kakhulu.

Laba bafana bakhulu kakhulu. Akuzona kuphela ezinkulu kakhulu, kepha abakwenzayo banamandla amakhulu okugcina i-glycogen. Nge-glycogen kuza amanzi.

Uthola umphumela wokukhuphuka kweseli lapho uqala ukugcwalisa lezi zingane. Ngakho-ke uma ungaqali ngokwandisa kuphela iphesenti lakho le-fiber elisheshayo ngokulithwebula ngokuzivocavoca okunzima, ungaqala futhi ukuligcwalisa futhi uligcwalise nje ngohlobo lwama-carbohydrate nokuthi ligcinwa kanjani emizimbeni yethu, futhi ngaleyo ndlela kwandise ubukhulu bemisipha. Ngakho-ke yilapho ufuna ukuba khona, kepha uzofika lapho uma uqala ukuzivocavoca kahle.

Ekugcineni, isizathu inombolo 5. Ake sithi unamathele ethafeni elithile lesisindo. Awukwazi nje ukwandisa izisindo zakho noma ngabe uzama kangakanani noma uzama kangaki ukwenza umshini wokucindezela ibhentshi noma okunye ukuvivinya umzimba oke walwa nakho.

Hhayi bakithi, sekuyisikhathi sokuthinta phezulu ukuze uqale ukuconsa phansi. Engiqonde ukukusho yilokho ukuthi ngikukhombise umqondo phambilini lapha ku-ATHLEANX kusuka ku-Touch Up Sets esisebenzisa isisindo kubha ongajwayele ukusiphakamisa, futhi kungahle kube u-1 noma 2 noma ngisho no-3 Ukuphindaphinda kwakho. Futhi, mhlawumbe into ongaphatheki kahle ngayo, ikakhulukazi uma ungazivocavoci kakhulu, kepha lokho okuvame ukukwenza ukwenza umzimba wakho uzwe isisindo esinzima.

Okupholile, noma kunjalo, lapho ubuyela kuzisindo zakho zomsebenzi, bazizwa bekhaphukhaphu kakhulu. Ngakho-ke, sinalokhu Ukuthinta Ukukhohlisa Phansi. Ngakho-ke ngokuyisisekelo kuthatha wonke amandla wakho wokugcina aphansi futhi kuyakuletha.

Ngakho-ke uma unenkinga yokuphakamisa okusindayo futhi ihlukile kuwe, ithini iresiphi? Kunzima ukuphakamisa ngoba uzoqala ukubona ukuthi wonke lawa masethi aphansi azoqala futhi ngokuhamba kwesikhathi amandla akho esewonke ezothuthuka. Linda! Ngaphambi kokuthi uhambe, sihlanganise nje izizathu ezi-5 zokuthi kungani kufanele ngabe uphakamisa okusindayo kepha angikwazi ukuvumela le ndatshana iphele ngaphandle kokukunikeza isizathu sokuthi kungani kungafanele. Futhi uma ufuna ukuphakamisa izinsimbi ngoba ufuna ukubukeka njenge-badass, uzophakamisa kanzima futhi usindise ejimini futhi ufuna ukubukeka njenge-badass kepha awunandaba nesimo noma ukwenziwa kokuphindwaphindwa, noma yini oyikhathalelayo izosuka ephuzwini A iye kukhomba B, qagela kahle ukuthi yini? Ngeke ubukeke njengobubi, uzobukeka njengesilima.

Futhi cishe uzolimala. Bantu, niphakamisa kakhulu, umane ulayishe ngokweqile ngaphansi kolawulo. Ngikushilo ekuqaleni kwendatshana.

Uma uzivocavoca umzimba, ukukwenza ngenhloso. Kimi lokho kusho lonke igama. Ukuziqeqesha ukuqeqesha ngenhloso.

Ukuziqeqesha nje ukuphakamisa izinsimbi. Lapha e-ATHLEANX asiziqeqeshi nje kuphela. Siyaqeqesha.

Eqinisweni, siziqeqesha njengabasubathi. Njengoba ngishilo, uma ufuna ukubukeka njengomdlali, kufanele uqeqeshe njengaye. Bantu, nginganisiza ukuthi niqale.

Uma ungakakwenzi, iya ku-ATHLEANX. COM manje. Thola uhlelo lokuqeqeshwa lwezinsuku ezingama-90 ukuze ngikwazi ukukuqondisa kahle ngesinyathelo ngesinyathelo kusukela ngosuku 1 kuze kube usuku 90 p Ngingakutshela lapho kufanele sisheshise futhi siphakamise kakhulu, futhi lapho sidinga ukuzithuthukisa ngokwethu, kufanele thatha isinyathelo esincane emuva.

Kubaluleke kakhulu njengoba sinyathela uphethiloli, futhi konke kuyahlangana uma ukukwenza ngendlela eqhubekayo. Bantu, lokhu kuphelile e-ATHLEANX. COM, lolu uhlelo lokuqeqesha engiludalile.

i-radmini kagesi yokugoqa ibhayisikili elinamafutha

Okwamanje, uma uthole le ndatshana ilusizo, futhi uthole lezi zizathu ezi-5, futhi mhlawumbe lesi sizathu sesi-6 silusizo, qiniseka ukushiya amazwana akho ngezansi nesithupha. Futhi noma yini enye ongathanda ukungibona ngiyimboza, ngizoyenza. Ngazise ngezansi futhi sizokufaka endatshaneni ezayo.

Kulungile bakithi, ngiyathemba ukuthi nithole lokhu kuwusizo, sizobuya ezinsukwini ezimbalwa.

Ingabe kungcono ukujima isikhathi eside noma kanzima?

Uma ukuchitha amahora ejimini akuyona into yakho, ungapheli amandla. Izifundo zakamuva zibika ukuthi izikhathi ezimfushane zokuzivocavoca ngamandla amakhulu zingathuthukaukufanelekaNgaphezu kwesebenza phandlengejubane elilinganisiwe le-isikhathi esideizinkathi zesikhathi.

Kwenzakalani bafo? UJeff Cavaliere, ATHLEANX.com. Namuhla ngizozama ukukusiza uphendule umbuzo obaluleke kunayo yonke ongazibuza wona uma kukhulunywa ngokubona imiphumela ozivocavoca umzimba.

Nguwe kuphela ongabaphendula. uziqeqesha kanzima ngokwanele? Ngaphambi kokuthi ngingene kulokho, ngifuna wenze izinto ezimbili. Inombolo yokuqala, kuzomele uthole izindlebe uzibeke ezinganeni ngoba le yindatshana kaJeff Rant efana nanoma yini oyizwayo noma ukuthi iphuma kanjani emlonyeni wami, kodwa ngiyathembisa i-Youthis: kuzoba iqiniso engikwenzayo lapha ama-curls ama-barbell ambalwa futhi ngifuna ubone ukuthi ungangitshela yini engiziqeqesha kanzima ngokwanele.

Lawa wonke ama-barbell curls. Ezinye zibonakala zinzima kunezinye, okungenani kimi? Ungangitsheli manje ukuthi ngenzani noma ucabanga ukuthi kunjani manje. Sizokugcina lokho isikhashana.

Umqondo uwukuthi: Ngingakwazi. Akuhlangene nokuthi ngiyamemeza yini noma cha. Akuhlangene ngalutho nokuthi ngilalele izingoma ezithile ezimbi kakhulu ukuzijabulisa kolunye, kepha bengingekho kolunye; akuhlangene nokuthi ngijuluke noma cha futhi ichibi ngemuva kwami ​​ukunengeka umuntu olandelayo ozama ukusonga endaweni efanayo nami.

Akuhlangene nento eyodwa nje kuphela. Ukuzikhandla lokho. Yikuphi ukuzikhandla kwami ​​okuhle kakhulu? Yikuphi engikuphushe kakhulu kunakuqala ukwenza into eyodwa? Ukufeza umgomo.

Lokho ukuthola okuningi emzimbeni wami kunalokho ebengizimisele ukunginika. Cabanga ngakho. Umzimba wakho ukhululekile ukukunikeza izinga elithile.

Ngaphandle kwalokho, ayikuthandi, kepha inselelo yakho ukuyamukela. Imayelana nokuthola ukuthi ungathola kanjani okuningi kulokho okuthola lokho umzimba wakho okulungele ukukunikeza. Yilokho okushiwo ukuqeqeshwa okunzima.

Lokho ngamandla. Yilokho okuveza imiphumela. Yilapho iningi lethu likhubeka khona uma ucabanga ukuthi umqondo wale ndatshana uvelaphi? Ngazibambela maphakathi nokwenza uqeqesho lokuzivocavoca ubusuku obubodwa, empeleni kuphela kuleli sonto.

Nginolwazi olwanele lokutshela uma lukhona, kepha iqiniso lokuthi likhona liyasibulala sonke. Ingabe ungumuntu obhala phansi zonke izikhathi zakho zokuqeqeshwa? Futhi idayari yakho ithe kufanele uphindaphinde okuthile okuyi-10, kepha ukube ubune-10 kungenzeka ukuthi ubukwenzile 12. Wenzeni? “Uyeke ngoba idayari yakho ikutshelile.

Akuqeqeshwanga kanzima ngokwanele. Mhlawumbe uwuhlobo olukhetha ukuzivocavoca kwakho okuthandayo kaningi. Ngiyakutshela uma ngabe lokhu kungukuzivocavoca kwakho okuthandayo, mhlawumbe akuzona okufanele ngabe uyazenza.

Uya kuphela kulabo obathola bekhululekile. Lokhu ngeke kukulethele imiphumela oyifunayo. Lokhu ngeke kukwenze uziqeqeshe kanzima njengoba kufanele ube ukuthola imiphumela. kwabanye, impumelelo iya ejimini.

I-bullshit le! Lokho ngeke kube yindinganiso yokwenza kahle. Silapho ejimini. Konke kuqala lapha.

Yilapho okufanele uqale khona ukwenza okuthile, hhayi nje okuthile lapho ulapho, kodwa okuthile ongakaze ukwenze phambilini. Ngemuva kwalokho uyazi ukuthi uyiqeqesha kanzima ngokwanele. Uyabona, ungabuyela emuva ekuzivocavoca umzimba engikwenze lapho ekuqaleni futhi ungazama ukuqagela ukuthi iyiphi enye engizama ngayo yonke indlela ukuyenza.

Kepha ngikutshela lokhu: ungazi. Ukuphela komuntu owaziyo ukuthi umzamo omkhulu kangakanani kwakuyimi. Kuphela ngiyazi ukuthi ngikunikele ngempela yini kokukodwa kulawa masethi.

Nguwe kuphela ozokwazi uma unikela konke ezintweni ozinikezayo, kepha ngizokutshela into eyodwa - lokhu kuyibhalansi enkulu uma kukhulunywa ngokuzikhandla namandla. Noma singeke sikwazi ukusho ukuthi kubukeka kanjani, ngiyakuqinisekisa ukuthi kufanele uzizwe kanjani futhi kuzoba kubi impela. Uma wenza lokhu kahle, kuba nzima.

Ngeke kube lula. Njengoba ngishilo, akukho lutho empilweni okufanele lube nalo oluzofika lula. Ukube bekulula, uyazi ukuthi bangaki kithi abebengahambahamba bebukeka njengezizukulwane zikaFrank Zane? Sonke sinomzimba ophelele.

Akulula. Kunzima; kudinga umzamo; kwehlukanisa amadoda kubafana. Kungazelelwe ukuzibonakalisa njengendlela yokuphila akuyona into elula kithina, kepha kufanele uma ufuna ukubona imiphumela oyifunayo.

Iqiniso ngukuthi - ngake ngasho phambilini - uma ufuna imiphumela, kungcono ujwayele ukuzizwa ungakhululekile. Umphumela wokugcina. Kodwa-ke, kunolunye uhlangothi lwalesi sibalo abantu abavame ukusishiya ngaphandle.

Futhi angizukukwenza ngoba mhlawumbe kubaluleke kakhulu kuso sonke isici sokuqeqeshwa kwakho. Lokho kusho, kungcono uqale ngokukwenza ngobuhlakani. Uma ulawula kanzima imizamo ephezulu namandla amakhulu ekusebenzeni kwakho kuzo zonke izinhlobo zezinhloso - noma ngabe uqeqeshela amandla, isivinini noma ukukhuthazela noma usayizi noma amandla - lapho-ke kungakuhle ukuthi wazi ukuthi unohlelo, okuyinto ikuvumela ukuthi ufeze izici ezihamba phambili zalezi zinhloso ngaphandle kokwephula umzimba wakho kuze kufike ezingeni lapho uzilimaza khona noma umane ungakwazi ukuphola.

Ngakho-ke akukona nje ukuqeqeshwa kanzima ngokuthi ungaziqeqesha kanjani kanzima. Shit yenziwa lapha. Lokho, ukuhlanganisa injongo namandla.

Le yi-grail engcwele. Abazimele komunye nomunye. Badinga ukuqeqeshwa futhi bacatshangelwe ndawonye ngoba ungaziqeqesha njengesilwane - futhi mhlawumbe iningi lethu liyakwenza lapho sisebancane - uziqeqesha njengesilwane, uphusha i-shit ezungeze ijimu njengoba ungakaze wenze ngaphambili .

Ekugcineni, uma ungenalo icebo, uzokwehla. Sengikubone kaningi kakhulu. Umzimba wakho uzokukhaphela.

Ngakolunye uhlangothi lwemali, angikhathali ukuthi uhlakaniphe kangakanani. Angikhathali ukuthi ngabe uyazi yini ngesitho somthambo we-Golgi, noma uma ujwayelene ne-sarcoplasmic hypertrophy nakho konke okuphakathi. Uma ungeke ukwazi ukwenza umzamo futhi uwenze, awufanele futhi ngeke uthole imiphumela uma kusetshenziswa la magama amahle kuphela.

Imayelana nokuzixuba. Bheka, nansi kuphela into engiyifunayo kuwe: ngokuzayo lapho uzivocavoca, kungaba yi-ATHLEANX noma olunye uhlelo oluphansi; Iqiniso ukuthi, bafo, ngicela ungenzele umusa. Akukhona nje kuphela ekusebenzeni kwakho.

Ukuzivocavoca umzimba. Phusha. Thuthukisa.

Cindezela okuthile, njengoba ngishilo, okwenzayo ongakaze ukwenze ngaphambilini. Yenza into ongakaze uyenze ngaphambili, namuhla nakusasa, uphinde wenze okuthile ongakaze ukwenze phambilini. Phusha njalo ukuze uthuthuke.

Emizuzwini engu-30, 45, 60 usejimini, ungacabangi ngengxabano owaba nayo nentombi yakho, noma lapho uzodla khona, uzama ukwakha, noma ukuthi uzoya kuyiphi ifilimu bukela, noma lungisa imoto yakho ephukile noma uthole amabhethri nobisi kwi-CVS. Noma ngabe iyiphi i-fuck akudingeki uyenze, ungacabangi nganoma iyiphi yayo. Thatha wonke lawo manyala uwubeke eceleni bese ucabanga ngento eyodwa.

Lokho kuthatha - ukuthatha ngenkuthalo - lokho umzimba wakho ongakulungele ukuthatha. Zinike. Uzoyinqoba le mpi futhi ngiyathembisa ukuthi uzoziqeqesha ngokwanele.

Kulungile bafo. Rant over, izindlebe ezivela esihlokweni ziwusizo. Yebo kungijabulisile, kepha yingxenye ebalulekile yoqeqesho nemiphumela ozoyibona ngoba uma uthola le ngxenye ingalungile - njengoba ngishilo ekuqaleni - akunandaba ukuthi yini oyaziyo.

Akunandaba. Konke kuncike ekuzikhandleni kwakho. Ukuzikhandla kuyikho konke futhi kuyabaluleka.

Uma ufuna uhlelo lokuzivocavoca oluzokusiza ngengxenye - ingxenye ehlakaniphile - bese uzama ukukufundisa okufanele ukwenze nokuthi kufanele ukwenze nini; Ngizojabula ukukwenzela lokho. Kuphelile ku-ATHLEANX.com.

Uhlelo lwethu lokuqeqesha i-ATHLEANX luzochaza konke kuwe igxathu negxathu. Kodwa kufanele ungikhathaze. Ngizozama ngakho konke okusemandleni ukuthi ngiyikhiphe kuwe nsuku zonke.

Ngizama ukukuqeqesha kukho konke ukuzilolonga futhi ngizokwenza konke okusemandleni ami kepha kufanele unginike khona. Nginike konke onakho ngithole ukuthi le ndatshana ilusizo. Ngizobuya lapha ezinsukwini ezimbalwa nokuqukethwe okuningi.

Ungitshele lokho ofuna ukukubona futhi ngizokwenza konke okusemandleni ami ukukukhombisa abafana. Ngizokubona futhi maduze. Ngizokubona.

Ingabe kungcono ukuzivocavoca esiswini esingenalutho?

Ngenkathi kukhona ucwaningo oluthile lokusekelaukusebenza ngaphandle kwesisu esingenalutho, akusho ukuthi ilungile. Lapho uzivocavoca kuisisu esingenalutho, ungashisa imithombo yamandla ebalulekile futhi ube namandla amancane. Amazinga kashukela egazini aphansi nawo angakushiya uzizwe unekhanda elikhanyayo, isicashu noma ukuthuthumela.

Ingabe ukuzivocavoca lapho kubanda kubi?

Ukuzivocavoca umzimbaiphephile cishe kuwo wonke umuntu, ngisho naku-isimo sezulu esibandayo. Kepha uma unezimo ezithile, njengesifuba somoya, izinkinga zenhliziyo noma isifo sikaRaynaud, hlola udokotela wakho kuqala ukubuyekeza noma yiziphi izinyathelo zokuzivikela ezikhethekile ozidingayo ngokuya ngesimo sakho noma ngemithi yakho.

Ingabe kungcono ukuzivocavoca emakhazeni?

Kuhlelokubanda, umzimba wakho ungalawula ukushisa kwawo kancanekangcono. Lokhu kusho ukuthi uyakwazi kaningiukuzivocavoca umzimbaukude noma ngaphezulu; ngakho-ke, ungakwazi ukushisa ama-calories amaningi, ngokusho kwe-AHA.Ukuzivocavoca umzimbaemazingeni okushisa aphezulu, kushisa nomakubanda, ikhombise ikhono lokukhulisa ukukhuthazela nemikhawulo yengqondo.

Ingabe ukujima okulodwa ngosuku kwanele?

Ngokwesifundo esishicilelwe kwiAmerican Journal of Physiology, imizuzu engama-30 nsuku zonkeukuzivocavoca umzimbakusebenza ngempumelelo yokunciphisa umzimba njengemizuzu engama-60.

Ingabe ukusebenza ngemizuzu engu-3 10 kuyasebenza?

Ukuthola okungenaniImizuzu eyi-10yomsebenzi oqhubekayo olinganiselayoezintathuizikhathi ngosuku zinganikeza izinzuzo ezifanayo zezempilo njenge-30imizuzuyokungamiukuzivocavoca umzimba.

Ingabe ukulamba kuyasha?

Kalula nje: Yebo, ukugijima esiswini esingenalutho kusho ukuthi umzimba wakho uzophendukela kuwoevuthayoeyakhoamafuthaizitora. Lokhu kuvame ukubizwa ngokuthi yi-fastio cardio, kusho uJonathan Jordan, umqeqeshi weqembu e-Equinox. Uma inhloso yakho enkulu ukushisa amanonifuthi wehlise isisindo, khona-ke ucwaningo lukukholisa kakhulu onqenqemeni.17. 2019.

Yiluphi uhlelo oluhle kakhulu lokuzivocavoca ebusika?

Ebusika, sivame ukugqoka isisindo. Bese kuthi entwasahlobo nasehlobo sibheke ukusika. Lolu hlelo luhlukaniswe ngama-tri-set noma amasekethe asheshayo ukukhulisa imetabolism ngenkathi kusakhuthaza ukukhula kwemisipha. Uhlelo lwe-Bulk-up luyindlela ephikisana nohlelo lwe-Trim-up. Ebusika siba ngobuningi bese kuthi entwasahlobo sisike.

ibhayisikili lentsha

Ungayilungiselela kanjani inqwaba yokuzivocavoca ebusika?

Emasontweni amabili okuqala ohlelo ngikubona wenza amalifti asindayo azungeze ama-6-8 reps ku-70-80% we-1 rep max yakho. Faka izinsuku zokuphumula lapho ufisa khona. Esontweni lesibili, khuphula inani lesisindo noma yikuphi phakathi kuka-1-5kg. Lesi sigaba sigxile kuvolumu yokwenza i-hypertrophy. Qiniseka ukuthi uphakamisa isisindo esikushiya ukhathele ekupheleni kwesethi ngayinye.

Ungayithola kanjani imisipha emavikini amane ebusika?

Uhlelo Lokuzivocavoca Ebusika Lokuzuza Imisipha Emavikini amane. 1 Ibhentshi Cindezela. UBarbell. 4. 8. 90 sec. 2 Incline Dumbbell Press. 3 I-Pushup. 4 Ukucindezela kwe-Dumbbell Overhead. 5 Ukuphakama Kwesikhashana kwe-Dumbbell. Izinto eziningi

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