Fumana umzimba njengeNFL Cheerleader

Umxholo

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Ngaba uyilungele ibhola ekhatywayo? Ixesha elisemthethweni lebhola ekhatywayo ye-NFL liyaqala ngokuhlwanje, kwaye yeyiphi indlela engcono yokubhiyozela kunokuba ube nemilo njengomnye wabantu abanamandla ebaleni? Hayi, andithethi malunga neekota okanye abafumanayo (nangona ngokuqinisekileyo zilungile!). Ndithetha ngee-cheerleaders ze-NFL!

Ngaphezulu kobuso nje obuhle kunye nokuguquguquka okuhle, la manenekazi akwimo yencam ephezulu. Kwindawo yangaphakathi malunga nendlela i-NFL cheerleaders ifumana ngayo kwaye ihlale ifanelekile, sincokole noKurt Hester, umlawuli wesizwe we-TD1, ongakhange aqeqeshe iinkwenkwezi ze-NFL kuphela. Tim Tebow, UReggie Bush, kwaye UMichael Oher, kodwa kunye neqela le-NFL cheerleaders, kuquka i-Denver Bronco cheerleader UKim Hidalgo. Funda kwiingcebiso zakhe eziphezulu ezintlanu malunga nendlela yokudweba umzimba wakho njenge-cheerleader ye-NFL!

1. Yiba sezantsi. Ukuze ufumane ubuqaqawuli, kufuneka wenze intshukumo. Oku kuquka ukutyhala ihip kunye nokufinyezwa kwe-glute (apho ucinezela khona i-booty yakho phezulu kwintshukumo) kunye ne-squats (ininzi ye-'em) -isitshixo kukwehla.

"Khumbula, i-glutes ivuliwe kuphela kwinqanaba elisezantsi le-squat, kwaye emva koko njengoko unyuka, iba yinto engaphezulu kwe-quad-dominant," kusho uHester. "Ubunzulu sisitshixo!"

2. Yiphume. U-Hester ucebisa ukuba kuprintwe ixesha elaneleyo lokutshisa iikhalori, ukunciphisa amanqatha omzimba, kunye nokomeleza imisipha yakho.Ukuba umtsha kwi-sprinting, ngokuthe ngcembe uzenzele ngokuqhuba iveki yokuqala kwi-75 yepesenti yomzamo, uqhubela phambili iveki nganye ekugqibeleni usebenze indlela yakho ukuya kwi-100 yepesenti.

Ukuba awuqinisekanga ukuba ungaqala ngaphi, zama lo msebenzi usuka kuHester: Zifudumeze kwi-treadmill, ukuqhubela phambili ukusuka ekuhambeni ukuya kuhambo olulula ngaphezulu kwemizuzu emihlanu. Susa i-treadmill kwi-rails esecaleni, emva koko usethe i-treadmill kwi-6.0 kwaye uphinde ubuye, usebenzisa iileyili zesandla ukuxhasa umzimba wakho, kwaye ubaleke imizuzwana engama-30. Emva koko phumla kwaye uphumle imizuzwana engama-30. Yandisa isantya ukuya kwi-6.5, emva koko unyathele kwi-treadmill imizuzwana engama-30. Phinda oku, ukwandisa isantya sakho rhoqo ngemizuzwana engama-30, kwimizuzu eyi-15 ukuya kwengama-30, kuxhomekeke kwinqanaba lakho lemeko. Ufuna ukusebenza ngendlela yakho ukusuka ku-6.0 ukuya ku-9.0 kwisithuba seeveki.

3. Zibophelela kwiiseshoni ezine zeyure enye ngeveki. I-NFL cheerleader uHester asebenza nayo ineeshedyuli ezixakekileyo, ukuya nokubuya emsebenzini, esikolweni, ukuziqhelanisa kunye neminyhadala yokukhuthaza. Ukufumana i-bang ethe kratya kubuchule babo bokuzilolonga, bapakisha ngokufutshane, ukuzilolonga okuqatha ngakumbi. Thatha ingcebiso kuqeqesho lwabo ngokwenza ubuncinci iintsuku ezimbini ngeveki zoqeqesho lobunzima. (Ungaxuba kwaye udibanise iyure epheleleyo.)

"Bala ukuba zingaphi iiyure ngeveki obukele iTV, iFacebook, iTwitter, ndihlala kwivenkile yekofu-ndichitha ixesha elininzi kakhulu e-Starbucks-kwaye ndijonga kwi-Intanethi, utshilo uHester. "Ukuba unqumle ixesha elithile, uya kumangaliswa ukuba lingakanani ixesha elinokuvula uqeqesho. Ukwenza ngcono ubenza umhlaba wakho okujikelezileyo ube yindawo eqaqambileyo neyonwabisayo!"

Yitya ukutya okufanelekileyo kunye nexesha elifanelekileyo. U-Hester ucebisa i-NFL cheerleader yakhe ukuba atye ukutya okuphezulu kwiprotheyini-ubuncinci i-0.8 ukuya kwi-1.0 iigram ngepawundi yomzimba-kwaye iphantsi kwii-carbs (ii-carbs ezintsonkothileyo zerhasi, irayisi emdaka, iquinoa, kunye nepasta yengqolowa epheleleyo). Kananjalo ubadle malunga ne-20 ukuya kwi-30 yeegram zentsinga ngemini kwaye baqwalasele ukuthatha imveliso esekwe kwi-CLA efana ne-Ab Cuts enceda iinkqubo zomzimba zokutshisa ii-carbohydrate ezigqithileyo ngexesha loqeqesho. Ixesha lokutya libalulekile, naye, utsho. "Kubalulekile ukuba uginye i-carbs enzima ngaphambi koqeqesho kunye ne-carbs elula ngokukhawuleza emva koqeqesho ukugcina i-cortisol yakho kunye namanqanaba e-insulin."

5. Zityhale. Uninzi lwabantu luya ejimini kwaye benze imithambo efanayo yonke imihla, bahlala benza ukuphindaphinda kali-10 lolo vavanyo ngalunye kwaye basebenzise ubunzima obulinganayo. "Oku kwenziwa iveki neveki, kwaye bayazibuza ukuba kutheni bengaboni ziphumo," utshilo uHester. "Mandikunike uthsuphe: Nje ukuba umzimba uziqhelanise nokukhuthaza, akusekho kuphinda kulungiswe! Kuya kufuneka uzityhale ukuze ufumane umzimba owufunayo."

Apho unayo! Iingcebiso ezintlanu zokusebenza kunye nokutya njenge-cheerleader ye-NFL. Khawusixelele, ingaba uyonwabele ixesha lebhola? Ngaba uya kuzama naziphi na ezi ngcebiso? Xelela!

UJennipher Walters yi-CEO kunye nomseki-mbumbulu wewebhusayithi ephilayo eseFitBottomedGirls.com nakwiFitBottomedMamas.com. Umqeqeshi wobuqu oqinisekisiweyo, indlela yokuphila kunye nomqeqeshi wolawulo lobunzima kunye nomqeqeshi wokuzilolonga weqela, ukwaphethe i-MA kubuntatheli bezempilo kwaye uhlala ebhala malunga nazo zonke izinto zempilo kunye nokuba sempilweni kupapasho olwahlukeneyo lwe-intanethi.

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