Izizathu ezi-5 zokuba kutheni ukuphakamisa amatye anzima * ngekhe * Kukwenze ube phezulu

Umxholo

• 1. Uya kutshisa iikhalori ezingaphezulu.
• 2.Ubumba umzimba wakho-ungawenzi ube mkhulu.
• 3. Uqeqeshelwa iziphumo ozifunayo.
• 4. Kuya kufuneka udibanise ukutya kwakho ukuze wenze isambuku somzimba wakho.
• 5. Awuyi kuvuka nge-insta-muscle.
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Okokugqibela, inguquko yokuphakamisa iintsimbi yabasetyhini yakha amandla. (Khange umbone uSarah Robles ephumelela ubhedu kwi-US kwi-Olimpiki yaseRio?) Abafazi abaninzi baya kuthatha iibherbells kunye ne-dumbbells, bonyusa amandla abo kunye namandla, kunye nokudibana kunye ngenxa yayo. Kodwa nangona ithandwa kakhulu, kusekho inkampu yamakholwa aqinileyo kulo lonke "ukuphakamisa iintsimbi kuya kundenza ndibe mkhulu kwaye ndibe yindoda" BS.

Silapha ukutyumza loo ngxabano kube kanye. Ukuba ngumfazi ophakamisa iintsimbi ezinzima akuyi kukwenza ube mkhulu, ube yindoda, okanye ukhangeleke njenge-she-Hulk. Ngapha koko, iya kwenza ngokuchaseneyo: Iya kuqinisa kunye neethoni konke ngaphezulu komzimba wakho, utshise amanqatha, kwaye ubumbe amagophe akho kanye ngendlela ozifuna ngayo. .

Wabelana ngezizathu ezihlanu zokuba kutheni ungazukujika ube nguArnold ngobusuku, kwaye kutheni uqeqesho lwamandla lulolwakho ngonaphakadey umfazi.

1. Uya kutshisa iikhalori ezingaphezulu.

Ukuphakamisa iintsimbi akuchaphazeli kuphela izicubu zezihlunu zakho. Ukuxhathisa uqeqesho kukonyusa ukukhutshwa kwe-testosterone kunye ne-hormone yokukhula komntu (nangona imali inokwahluka ngokuxhomekeka kwisini sakho kunye nokuzilolonga), utshilo uCrockford. Kodwa, okona kubaluleke kakhulu, imetabolism yakho ifumana amandla.

"Ukuphakamisa iintsimbi kunokunyusa ubunzima bomzimba wakho, okwandisa inani leekhalori ozitshisayo emini," utsho. Ke ngokongeza izihlunu ezibhityileyo, uya kube utshisa iikhalori ezininzi ngaphandle kwendawo yokuzivocavoca, nokuba uphumle esofeni okanye uchwetheza emsebenzini.

2.Ubumba umzimba wakho-ungawenzi ube mkhulu.

"Ukuphakamisa iintsimbi ezinzima yindlela entle yokufumana ubume bomzimba onokuthi ufune," utshilo uCrockford. Unokujikela kude kwi-elliptical, ibhayisekile, okanye umzila kangangeeyure, uzama ukutshisa amanqatha. Kodwa imfihlo yomzimba oqinileyo ayikukutshisa yonke into yokugungqa nge-cardio-kukudala isiseko esomeleleyo, esomeleleyo.

"Ufuna i-perkier bum? Yenza i-squats kunye ne-deadlifts. Ngaba ufuna iingalo ezichaziweyo kunye nomva? Ngaba zikhona oomatshini bokushicilela namagxa," utshilo uCrockford. Ukushicilelwa kwebhentshi kunye nokuxhwilwa akufuneki- unokusebenza nomqeqeshi ukufumana inkqubo yoqeqesho eyomeleleyo esebenza kuwe nakwiinjongo zakho. (Nangona, esi sicwangciso seeveki ezine sabaqalayo siyindawo entle yokuqala.)

3. Uqeqeshelwa iziphumo ozifunayo.

"Abasetyhini banokusebenzisa uqeqesho lokuxhathisa ukufikelela kuzo zonke iintlobo zempilo kunye neenjongo zomzimba, kwaye oku kubandakanya ubuhle," utshilo uCrockford. Ngokuqinisekileyo ungasebenzisa ukuphakamisa ubunzima ukuqeqesha ukhuphiswano lwamandla (njengala mantombazana mabi kwi-Instagram), isitayile se-Olimpiki sokuphakamisa iintsimbi (njengabaleki ababhinqileyo be-AF), okanye ukhuphiswano lokwakha umzimba, okanye ungayisebenzisa ukuze ulunge, uphile , kwaye ndiyazithemba. Zininzi izicwangciso ezihambelana neemfuno zakho.

"Ukuba ujonge nje ukuphucula ubume bomzimba wakho kwaye uphucule ukwakheka komzimba wakho, ke ukuphakamisa iintsimbi ikwayinto ebaluleke kakhulu kwinkqubo yokomelela komzimba," utshilo. Ukuba ufuna ukufumana ixabiso elibalulekileyo le-muscle mass, ujonge iintsuku ezine ukuya kwezintandathu zokuphakamisa ngeveki, ngokumalunga neentsuku ezintathu zokuphakamisa impilo jikelele.

4. Kuya kufuneka udibanise ukutya kwakho ukuze wenze isambuku somzimba wakho.

Awulindelanga ukuba unciphise umzimba ngokusebenza nje-uyazi ukuba ukutya okucocekileyo nokunempilo yinxalenye yenxaki. Ewe, kuyafana nokuba mkhulu.

"Ukufumana ubunzima bemisipha buvela kwindibaniselwano yoqeqesho lobunzima obunzima kunye nokugqithisa kweekhalori," utshilo uCrockford. "Ukuba wenza uqeqesho lokunganyangeki ukuya kwiintsuku ezintathu ngeveki kwaye awutyi iikhalori ngaphezulu kokuchitha ngosuku, ngekhe ubone itoni yokukhula kwemisipha."

5. Awuyi kuvuka nge-insta-muscle.

Ukuba wenza ii-bicep curls ezimbalwa kwaye utye isipinatshi, awuyi kuvuka ujonge uPopeye. Cinga: kuhlala kuthatha iinyanga ukubona inkqubela phambili yomzimba (njengezihlunu ezingaphezulu okanye ukunciphisa amafutha emzimbeni). Ukufikelela kwinqanaba elinamandla okanye lomakhi womzimba we-muscularity, awuzukufuneka uqeqeshe kunye nokutya ngendlela egqithileyo, kodwa kuya kufuneka uyigcine iminyaka. Ezo ntlobo zeembaleki ziyasebenza kakhulu kunzima ukujonga indlela abajonga ngayo; awuyi kuphelela apho ngengozi, siyathembisa.

Oko kuthethiweyo, ukuvuna naziphi na izibonelelo zoqeqesho lwamandla (nokuba ufuna nje ukuhlala ubhityile kwaye ufanelekile) kufuna ukuzinikela nokusebenza nzima.

"Ukungaguquguquki kubalulekile xa kuziwa ekubunjweni komzimba wakho kunye nokwenza utshintsho ebomini," utshilo uCrockford. (Kwaye yiyo loo nto uqeqesho lwamandla kube kanye ngeveki lungazukuyinqanda.)

Ukuba usenoloyiko malunga nokubamba izibini zedumbbells, ukubheja kwakho okungcono kukufumana iingcebiso ezizezakho ezivela kumqeqeshi onokuthi alungelelanise inkqubo yoqeqesho eyomeleleyo esebenza kuwe. Emva koko unamathele kuyo. Uqinisekisiwe, uya kuziva unamandla, sexier, kunye ne-badass ngakumbi kunangaphambili.

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