Buza umqeqeshi odumileyo: Ngaba ukuSebenza kabini ngeveki kwanele?

Umxholo

• Uphengululo lwe

Q: Ngaba ndingajima kabini ngeveki kwaye ndifumane iziphumo? Ukuba kunjalo, kufuneka ndenze ntoni ngexesha lokuzilolonga?

A: Okokuqala, ndiza kuthatha "ngeziphumo" uthetha ukuba eyona njongo yakho iphambili kukujongeka ngcono okanye ngaphandle kwempahla yakho. Ke, ngaphambi kokuba siqhubeke, kubalulekile ukuba uqaphele ukuba umthambo yinxalenye enye ye-equation xa kufikwa kumba wokuncipha. Ngaphandle kokuvakala njengerekhodi elaphukileyo (njengoko bendithetha ngale nto kuninzi lwezithuba zam zangaphambili), isondlo esifanelekileyo kunye nokulala okusemgangathweni zezona zinto zibalulekileyo zibaluleke kakhulu ekufuneka ziqwalaselwe ukuba uyafuna ngokwenene ukutshintsha ukwakheka komzimba wakho. Zombini ezi zinto zinceda ukukhulisa i-hormonal physiology, elawula imetabolism yakho. Unokufunda malunga nale nkqubo ngokweenkcukacha kwincwadi yam, Ekugqibeleni.

Ngoku, ukuba uneentsuku ezimbini kuphela zokuzinikezela kuqeqesho, ndingacebisa ukuba wenze inkqubo yokuzilolonga umzimba wonke ngezo ntsuku zombini. Ithetha ntoni le nto? Khetha u-5-8 wokuzilolonga uze uzilandelelanise kwisekethe enkulu.Ndiyathanda ukusebenzisa ubukhulu becala imithambo edibeneyo edibeneyo efana ne-deadlifts, i-chin ups, kunye ne-pushups kuba ibandakanya inani elikhulu lamaqela emisipha, eya kuthi ekugqibeleni ikhokelele kwisixa esikhulu senkcitho yamandla (okt iikhalori ezitshisiweyo) ngexesha kwaye emva kweseshoni yoqeqesho.

Zama esi sicwangciso soqeqesho lwamandla endikucebisileyo kwikholamu yangaphambili. Kulucelomngeni, ukuzilolonga komzimba wonke kufuna kuphela ipere yeedumbbells kunye nesithuba esincinci emgangathweni.

Umqeqeshi womntu kunye nomqeqeshi wamandla uJoe Dowdell uncede ukuguqula abathengi ababandakanya iinkwenkwezi zikamabonwakude kunye nefilimu, iimvumi, iimbaleki eziphambili, ii-CEO's, kunye neemodeli eziphambili zefashoni. Ukuze ufunde ngakumbi, jonga JoeDowdell.com. Unokumfumana kuFacebook nakuTwitter @joedowdellnyc.

Uphengululo lwe