Ndisebenze njengoDwayne "Idwala" uJohnson kwiiveki ezi-3

Umxholo

• Ukusebenza kweRock
• So... Ndijike Ndaba Liwa?
• Uphengululo lwe

UDwyane "Idwala" uJohnson uyaziwa ngeendima ezininzi: owayesakuba yi-WWE superstar; ilizwi ledemodod Maui kwi UMoana; inkwenkwezi ye Iibhola, San Andreas usetyenziso lweWindows kwi- Ivenkile yeWindows, kwaye Intsomi yezinyo; Yabantu 'Oyena mntu wesini uphila' ngo-2016; kunye yakhe yamva nje, Spencer inUJumanji: Wamkelekile kwiJungle. Kwakhona waziwa ngee-biceps zakhe.

Njengoko i- # ShapeSquad izokuxelela, ndingumlandeli omkhulu. (Umntu endandihlala naye wandinika ne-pillowcase ye-DJ njengesiqhulo soSuku lweValentine- kodwa ayothusi loo nto, ndiyanithembisa.) Ndingumlandeli omkhulu wegumbi lobunzima kwaye, ngakumbi, abafazi kwigumbi lobunzima. (Funda nje ileta yam eqinisekisa abafazi ukuba bangoyiki.) Yiyo loo nto, ndithe ndakufumanisa ukuba u-DJ uthumele konke UJumanji indlela yokuzilolonga kwiwebhusayithi yeRekhodi yeArmor, bendisazi ukuba kufuneka ndiyizame.

Kwenzeka ntoni xa inenekazi liphakamisa njengeyona dude yemisipha eHollywood? Ndinike ezinye iidumbbell, I-Rock's Under Armor gear, kunye neeveki ezintathu, kwaye ndiqinisekile ukuba isihogo siya kufumanisa.

Ukusebenza kweRock

U-DJ uqhawula umsebenzi wakhe wokwahlula ngendlela efanayo abakhi bomzimba abaninzi benza ngayo: liqela lezihlunu. Usuku 1 lubuyile, uSuku 2 sisifuba, uSuku 3 yimilenze, uSuku 4 ngamagxa, uSuku 5 ziingalo, kunye neentsuku ze-6 kunye ne-7 ziintsuku zokuphumla. Ucebisa imizuzu eyi-15 ye-cardio kahlanu ngeveki kunye noqeqesho lwe-abs kunye namathole amabini okanye amathathu ngeveki ekuqaleni kokuzilolonga. Injongo yam: bambelela kule nkqubo yeeveki ezintathu ngqo.

Ayisiyiyo kanye "ngokugqibeleleyo" iveki elungeleleneyo yokusebenza komndilili wokuzilolonga, kodwa isicwangciso esihle somntu oneenjongo zokwakha izihlunu. "Inkqubo yokwahlulahlula izihlunu njengesi indlela yakudala yesikolo yokongeza izihlunu," utshilo uScott Mitsiell, CSCS, umqeqeshi wamandla eSoho Strength Lab kwisiXeko saseNew York. "Ukuba isondlo sisendaweni, esi sicwangciso sinokuvelisa iziphumo; nangona kunjalo, njengoko sifumana ulwazi ngakumbi kwicandelo lokusebenzisa inzululwazi, sifumana iindlela ezifanelekileyo zokufumana iziphumo ezifanayo okanye ezingcono."

Iingcinga zam zokuqala? Isihogo esingcwele, uninzi lomzimba ongasentla-kodwa ndiyaqikelela ukuba yindlela ofumana ngayo inyikima-, zombie-, kunye neebhodi zokulwa umdlalo webhodi. Vele uyizise.

Usuku 1: Emva

Akukho nto ifana nokuzivocavoca ngasemva ukwenza ukuba uzive unamandla ... de ube ufuna ukwenza umthambo kuGoogle ngelixa usegumbini lobunzima kuba zinokwahluka ongakhange uve ngako. (Umzekelo A: I-Hammer-style ye-Glass Hammer ephezulu. dumbbell umqolo ophezulu endaweni yoko.)

Ndongeze i-barbell deadlifts njengomsebenzi webhonasi (andikwazanga ukumelana-uxolo, DJ). Ezo, zidityaniswe nayo yonke imiqolo, iipalldown, kunye ne-shrugs, malunga nokutshabalalisa amandla am okubambelela kulo lonke usuku. (Ngelinye lokuzilolonga, indoda endala yazama ukucacisa ukuba zeziphi iifowuni. Iliso lokuqengqeleka.

Ngaphandle kokufunda ukuba uCharles Glass kunye nohlobo lweVT basebenza njani, ndaye ndenza iseti yam yokuqala yeedumbbell shrugs. Andiqinisekanga ukuba imigibe yam iyalufuna olo thando, kodwa ke, ngokuqinisekileyo yandenza ndaziva ngathi liLiwa.

Usuku 2: Isifuba

Ndikhumbula ixesha lokuqala ndenza umthambo wesifuba kuphela; Ndandisandula ukuqala ukubona imodeli yokomelela komzimba / yomakhi womzimba (apha: funda ngakumbi malunga nokuba kunjani ukuthandana nomntu olungeleleneyo onje), kwaye ngekhe ndinikezele iseshoni yokuzivocavoca umzimba kwiqela elithile lezihlunu. Ibali elide, elifutshane: Ndandibuhlungu kakhulu, andizange ndikwazi ukolula iingalo zam emacaleni (isitayela samaphiko) malunga neveki kunye nesiqingatha emva kokusebenza. Ewe, ngokwenene.

Ukuzilolonga kwe-Rock akuzange kundishiye phantse ukuba itshatyalaliswe (enkosi kukulunga), kodwa iiseti ezisixhenxe ezithe tye ze-15-rep cable flys ayisosiqhulo esothusayo. (Ndingakhankanyi, ngexesha ngalinye lokuzilolonga kwesifuba, kwafuneka ndijikeleze umatshini wentambo njengokhetshe ukuze ndisebenze kwiiseti zam. Ijim yobuqu ye-Rock's Iron Paradise-yayiqala ukuvakala kakuhle kakhulu ngeli nqanaba.) Enye Into eqinisekileyo: Ndishiye ndiziva ~ swole ~.

Usuku 3: Imilenze

Usuku lomlenze luyinto endiyithandayo *zonke* iintsuku. Ndandi psyched ukuba ekugqibeleni ndinike iziqu zam ingqalelo (kuba iintsuku ezimbini zomzimba zilandelelana zinendlela yokuphembelela i-Restless Leg Syndrome).

Ukuhamba kweempumlo kunye neebhlorho zebarblue glute ziyinto ekrakra eyothusayo eyenziwe ngcono ngento yokuba phantse yonke eminye imithambo yomlenze yayenziwe ihleli phantsi. Andiyi kuxoka; konke ukuhlala kwam kundishiye ndidanile kwinqanaba lam lokudinwa kwasemva kokuzilolonga. Ndandifuna ukuba phezu kwam iinyawo ukutshisa imilenze yam, hayi eyam impundu. Kwaye ngubani owakhe weva ngemini yomlenze ngaphandle kwesikwere !?

Kodwa kwathi nje ukuba ezi ngcinga zibaleke entlokweni yam, ndafumana i-ego check eqinileyo; Ndikhawuleze ndafumanisa ukuba ukwenza i-20 ukuya kwi-25 yokuphindaphinda kuyo nayiphi na indlela yokushicilela umlenze okanye ukukhetha umlenze omnye wolwandiso okanye curls kwakuthetha ukuba kufuneka ndibeke umatshini (ngokoqobo!) Elona xabiso lincinci lobunzima. Kwaye ngosuku olulandelayo? Amehlo am ayebuhlungu kakhulu, kwakubuhlungu ukuhlala phezu kwawo. (Ngokusisiseko, ndandiyinguqu ephilayo yezi zipho ezihlekisayo ze-post-leg day.) Kulungile, DJ, ndiyakubona. (Into endiyivayo kukuba uthi: "Yazi indima yakho.")

Usuku 4: Amagxa

Unokujonga kwi-Rock's shoulder workout kwaye ucinge, "Yiloo nto?" Kubonakala ngathi yinto ekhawulezayo entle ... de ufike kwi-dumbbell yecala eliphakanyisiweyo. Jonga iskim se-rep: nganye setha zizonke ezingama-92 ukuphindaphinda. Ewe, 92 reps. "Ukusebenza phezulu nasezantsi kwi-rack," kum, kwakuthetha ukufumana ezona dumbbells zincinci kunye neeplate zobunzima zokuziphakamisa. Ngokuseta kokugqibela kwe-20 reps, andinakukwazi ukuphakamisa ii-dumbbells ezipinki ezi-2.5-lb zemillennial endizibileyo kwigumbi le-aerobics.

Noko ke, yintoni eyayisenza sixabiseke? Impompo yegxalaba eqinileyo endiyifumene ekusebenzeni ukugqiba kunye nokusilela ngokupheleleyo. Owu, molo, mithambo yegxalaba. (Kwaye imithambo yesandla kunye ne-forearm, ngaloo nto.)

Usuku 5: Izixhobo

Uyasikhumbula eso sikimu siphambeneyo ukusuka kumhla wamagxa? Ibuyile kwakhona-kwaye ngeli xesha, uyenza kabini (kwi-curls zentambo kunye ne-reverse-grip triceps push-downs). Kwakhona, ndiye ndafumanisa ukuba ndibambelele kwelona cwecwana lincinci lobunzima kumatshini wentambo, andiqinisekanga nokuba ndiza kuba nakho ukuhambisa loo nto.

Ngexesha elizayo xa umntu endixelela Iliwa "likhulu kangaka ngokwenza 'roids" (Izimvo endizifumeneyo okuninzi Abantu ngeli xesha lokuvavanywa), ndiza kubaphikisa ukuba benze ukuzilolonga kwe-biceps. Iyajika, indlela ozifumana ngayo iingalo ezinjalo ayizisebenzisi iziyobisi-yenza ama-biceps anegazi angama-338 kuqeqesho olunye.

Iintsuku 6 & 7: Ukuphumla, iAbs, kunye namaThole

Njengoko ndisebenza nzima ukugcina ishedyuli yokuzilolonga yeThe Rock ukuya ku-T kwezi veki zintathu, ndawatyeshela ngokupheleleyo amathole am. Ukongeza iiplanga kunye ne-abs kulo lonke ixesha lokuzilolonga (nokuba kushushu, ukupholisa, okanye phakathi kweeseti zee-biceps curls) kwakulula ngokwaneleyo. Kodwa ekubeni umsebenzi wethole ungeyonxalenye yesiqhelo esiqhelekileyo-okanye, ewe, nakwiradar-ndiqaphele ukuba ndihlala ndidlula iveki epheleleyo phakathi kokwenza nayiphi na imithambo. Yhu.

So... Ndijike Ndaba Liwa?

Ngokusisiseko, ewe. Ndaziva ndinamandla, ndikhohlakele, kwaye ndingenakunqandeka ngokupheleleyo njengoko ndicinga ukuba uThe Rock umele azive. Indlela yakhe yokungazingxengxezeli ebomini kunye nokuphakamisa ngokuqinisekileyo yandikhuhla kum-kunye nezihlunu zam.

Ndifumene "bulky" okanye "big"? Isihogo kuhayi. (Nasi isizathu sokuba ungayi kuba mkhulu ekuphakamiseni ubunzima.) Ngokuqinisekileyo ndiye ndafumana amandla amatsha kwaye ndabona iziphumo zexesha elifutshane le-muscular.

“Iiveki ezintathu mhlawumbi aziloxesha laneleyo lokubona utshintsho,” utshilo uMistiell. "Umzimba ungothuka kwaye ube buhlungu ukusuka kwisicwangciso sokuqala, kodwa ngokubhekisele ekulungelelaniseni, kungathatha iiveki ezimbalwa ukubona utshintsho lomzimba. Into oyibonileyo yayikukunyanzeliswa kwexesha elifutshane. -phezulu kwiseli ye-muscle, kunye nokuqokelela kwe-metabolic byproducts. Ekuhambeni kwexesha oku kuxinzelelo oluya kwenza umzimba ulungelelanise kwaye ukhule. "

Ndiphinde ndalubuyisa uthando lwam lokuziqeqesha. Bekusele kulithuba ndibetha ndedwa kwigumbi lobunzima kwaye ndanikezela ixesha elibalulekileyo kwiqela ngalinye kula maqela. Bekuziva kulungile ukuba nenjongo ecacileyo ngalo lonke ixesha ndisiya kwindawo yokuzivocavoca, ngokuchasene nokubetha nje umzimba wam ngeseshoni ye-HIIT ebukhali okanye ukubetha ipavumente ixesha elide.

Ngokuqinisekileyo ndaziva ndomelele. Nokuba iziphumo azikho ngenxa yokuhamba ixesha elide, kuyanelisa ukujonga esipilini ngelixa ujika kwaye ujonge yonke ifayibha yomsipha. Kwaye, ngokubanzi, umthamo woqeqesho ulungile kwi-hypertrophy (i-a.k.a. i-muscle yokwakha), utsho uMitsiell.

Ndiye ndabona ukuba ndiyathanda ukuthatha indlela enamandla ngakumbi, yomzimba wonke. Akunelisekanga kum ukuba ndishiye umthambo ngaphandle kokunika umzimba wam wonke uthando olunzima lokuzilolonga. Ngethamsanqa, inzululwazi inomqolo wam: "Ezinye izinto ezingeloncedo kwesi sicwangciso kukuba ayisiyiyo eyona nto isebenzayo ngokumalunga nokuhamba, ayisiyiyo elona xesha lisebenzayo, kwaye isenokungabi sesona sicwangciso sokuqina," utshilo. Mitsiell. "Ndingacebisa umzimba opheleleyo, iintshukumo ezimbaxa ezinobunzima obunzima kunye nokuphumla okufutshane phakathi kokuzivocavoca ukunyusa ubushushu bomzimba kunye neasidi."

Kodwa andizange ndiphoswe kukuzilolonga. Kwafuneka nditshintshe iodolo yokuzivocavoca umzimba kancinci ukuya kwi-jive kunye neshedyuli yam, kodwa andiphosanga #Rockout (njengoko ndandibabiza) kwezi veki zintathu. Ndijika, ndisazi ukuba isicwangciso soqeqesho seLiwa sasindilindile yayisisizathu esifanelekileyo sokukhupha iesile lam ebhedini ekuzeni kokusa, ndilitsale kwigumbi lobunzima ngo-9 ngokuhlwa, okanye ndide ndenze iintsuku ezimbini-njengemfuneko ukwenza into embi.

Kwaye, ewe, ndinombulelo omtsha kwiLiwa. Andisoze ndiphinde ndijonge i-dumbbell shrugs ngendlela efanayo kwakhona.

Uphengululo lwe